A GP's Guide to a Healthier Lifestyle

At 21D, we talk a lot about long-term health - not just the outcome on surgery day, but how your body feels and functions for years to come. That’s why Dr. Nitesh, our resident GP, is sharing his top tips on practical ways you can build a healthier routine.

His message is simple: most of what improves health isn’t complicated or extreme. It’s the everyday habits we repeat - what we eat, how we sleep, and how we look after our mouth - that quietly shape energy levels, healing, mood, and overall wellbeing.

In this blog, we’ll be exploring how small, consistent lifestyle changes can lower inflammation in the body, and help you feel your best self. Whether you’re on a full mouth dental implants journey, or simply looking to feel healthier, these foundations matter.

Reducing Inflammation

Inflammation is the body’s natural defence system, but when it stays elevated for long periods, it can often leave you feeling tired, foggy, and actually slow done recovery. The good news is, that lowering inflammation doesn’t require extreme change. It’s usually the small daily choices that make the biggest difference over time:

Diet

What you put into your body, directly affects inflammation levels in the body. A practical first step is reassessing what goes into your weekly food shop as most packaging can be misleading. Aim for simple, nutritious whole foods such as leafy greens, fruits, eggs, lean meats, oats and healthy fats to support the body and keep inflammation low. At the same time, avoid heavily processed foods that are high in sugar and saturated fats such as fizzy drinks and sugary snacks.

Alcohol

Many people aren’t aware of the impact alcohol has until they cut back. Your body reacts to alcohol like a toxin, so it works hard to clear it from your system. This process can leave you feeling groggy and drained. Staying around the NHS guideline of 14 units a week (or less, if you can!) gives your system more room to recover and regulate itself properly.

Smoking & Vaping

Another obvious point, but smoking is well known to have a devastating effect on the body - the mouth often being the first place it shows. It restricts blood flow and increases inflammation, significantly raising the risk of infection around both natural gum tissue and implants. Vaping may be less harmful, but the long-term effects aren’t fully understood. However, if switching to vaping helps you step away from cigarettes, that’s a positive move. The long-term goal is reducing both, because every step down reduces inflammation and supports better healing and overall health.

Movement

Exercise doesn’t have to equal intense workouts, or long runs - Dr. Nitesh’s focus is simply on moving the body in some form or another. Many people fall into a routine of sitting for most of the day, such as those who work in an office environment, and a lack of movement can raise inflammation, drain energy, and affect sleep and mood. Something as simple as a short walk, taking the stairs, stretching, or even a few minutes of gentle activity at home, all count. Consistent daily movement improves circulation, supports healing and can improve your overall wellbeing.

Oral Hygiene

Although it’s easy to overlook, Dr. Nitesh explains that the mouth is one of the most common sources of chronic inflammation in the body - especially when gum disease or infection is present. Keeping the mouth clean and healthy through daily brushing & flossing, helps significantly reduce inflammation, supports immunity and longevity. For those considering or living with full mouth dental implants, this matters even more: a consistent daily cleansing routine, paired with following your aftercare guidance, protects your gums and supports long-term implant success.

Supplements

Vitamin D is one supplement Dr. Nitesh recommends, especially to those living in the UK who simply don’t get enough sunlight to produce what the body needs. That’s why the NHS and public health guidance recommend a daily vitamin D supplement of around 10 micrograms (400 IU) during the darker months, when the sun isn’t strong enough to do the job for us.

Sleep

Sleep is essential to a healthy routine, because it’s when your body resets. Dr. Nitesh explains how good sleep helps calm inflammation, supports immune function, and gives your system time to recover properly. Most adults need roughly 7-9 hours a night of quality sleep to wake up feeling refreshed and energised. When sleep is cut short, or consistently poor, the body stays in a stressed state which can leave you feeling fatigued, irritable and low in energy.

Investing in Yourself

Dr. Nitesh emphasises how physical habits and mental health are closely linked. When you eat well, move more, sleep consistently, and cut down on smoking and alcohol, you reduce inflammation and stabilise your energy - and naturally, that often lifts mood, patience, and self-confidence. This isn’t about pressure, guilt, or forcing big changes overnight. Dr. Nitesh’s message is that a healthy lifestyle is an investment in your future self and each small improvement is one step in the right direction.

He also notes that if you’re feeling persistently low, flat, or unlike yourself, it’s worth paying attention to. Sometimes that looks like pulling back from people, losing interest in things you’d normally enjoy, changes in appetite, or constant tiredness that doesn’t seem to lift. These feelings can creep in gradually, which is why a friend or family member may notice the change before you do.

If any of this sounds familiar, you don’t have to figure it out alone. Reaching out to your GP, or opening up to someone you trust, can be a really positive first step. Support is there, and alongside it, gentle routine changes can help you start feeling more like yourself again.

One of the UK’s Experts in Full Mouth Dental Implants

At 21D, we’re proud to be one of the UK’s leading providers for full mouth dental implants, trusted by thousands of patients nationwide. With 11 clinics across the UK and growing, our expert clinicians combine advanced technology, including 3D mapping, CBCT scanning, and fully guided implant surgery, to deliver precision, comfort, and long lasting results. Recognised twice in The Sunday Times 100 Fastest Growing Companies, we’re setting the standard for modern implant dentistry through a transparent, patient-focused approach that aims to restore confidence, function, and quality of life.