Wellbeing is something we all aspire to, but it’s also something that we need to work at.

Fortunately, by simply being mindful and becoming attuned to our five senses, we can learn to improve our wellbeing in all manner of ways.

The link between wellbeing and our five senses

Our brains are responsible for processing the information fed to them by our five senses, and interpreting what we see, feel, hear, taste and smell can have a direct impact on our wellbeing:

Wellbeing and sight

Sight can be linked directly to one of the four main pillars of health – eating well. It’s often said that we eat with our eyes, which is why a plate of different coloured foods will be more appealing to most people than a plate containing just one coloured food.¹ A study even found that by using brightly coloured plates, older people were around 30% more likely to consume a little bit more food!²                    

Wellbeing and taste

Taste and smell are very much linked, with around 80% of what our brain interprets as a taste sensation actually coming from our sense of smell. We are capable of recognising millions of different odours, but when it comes to taste, without the added clues given to us by sight, smell and texture, we are only capable of distinguishing whether something is salty, sweet, bitter, sour or savoury. So how can taste by itself lead to better wellbeing? One way is that people who are sensitive to bitterness are likely to be more selective about what they eat and avoid things higher in sugars and fats, which often have a greater degree of bitterness. Another is that studies have shown that sweet tastes can distract against physical discomfort – think about giving a child a sweet to suck on before an injection, for example.³

Wellbeing and sound

Our ability to interpret sounds alerts us to danger – the beep of a car horn, the shrill of a fire alarm or the siren of an ambulance, for example. Sounds can also be used to assist in healing though, largely because music reduces stress and anxiety. Research has also shown that physical therapy patients recover better when certain sounds are played during various points of their therapy.⁴

Wellbeing and touch

Touch is one of the most powerful tools we have available to us in terms of our own wellbeing. Whether it’s the embrace of a loved one, or the stroke of a pet, the simple act of touch has been shown in studies to lead to a reduction in anxiety and to improve sleeping patterns.⁵

Wellbeing and smell

Smell is not just something that is associated with pleasure or displeasure but can be an early indication of the manifestation of certain health problems. For example, studies have shown that a decline in your ability to smell could be a predictor of Alzheimer’s.⁶ More recently, a loss of smell has been cited as an indication that you may have been infected with the Covid-19 virus.

The link between our senses, and the four pillars of health

We view health and wellbeing as something that can be broadly split into four pillars, with each of them needing to be balanced in order to keep us healthy – our senses are strongly influential in each of them:

Eating well

Sight, taste and smell are all important in ensuring we eat well. From being visually drawn towards colourful foods, to avoiding foods that have gone off and are smelling bad, our sense helps us to get the balanced diets our bodies need.

State of mind

Pleasure can be felt by experiencing human touch, but our state of mind is also influenced by our other senses. Smells can evoke happy memories, sounds can bring us joy and there is nothing better than the taste of a hot drink on a cold day to make us feel comforted.

Staying active

Staying active is important for all aspects of our wellbeing and relying on our senses can make it easier and more enjoyable. Rather than viewing a walk as a chore, you might instead stroll along a seafront or through a forest, allowing your eyes to take in the sights, your nose to take in the new smells and your ears to enjoy the sounds of the birds in the trees.

Nutritional supplementation

With good nutritional supplementation, you can make sure you are consuming everything you need for good health, taking an empowered approach to your nutritional needs.

By remembering the four pillars of good health and being mindful about how your senses can help us experience them to their fullest, you are putting yourself on the pathway to a balanced state of wellbeing.

1. https://journals.sagepub.com/doi/abs/10.1068/p7040 [↩]
2. https://elemental.medium.com/want-to-get-healthier-hack-your-five-senses-ddc9e749c41b [↩]
3. https://books.google.co.uk/books?hl=en&lr=&id=M1kNCgAAQBAJ&oi=fnd&pg=PP1&dq=taste+wellbeing&ots=QMOL9-QtnT&sig=ADjZWhgz6Pl0LfFC_g3CcCy2oQQ&redir_esc=y#v=onepage&q=taste%20wellbeing&f=false [↩]
4. https://journals.lww.com/hnpjournal/Abstract/2004/05000/Vibroacoustic_Sound_Therapy_Improves_Pain.2.aspx [↩]
5. https://search.informit.org/doi/10.3316/INFORMIT.421000020411926 [↩]
6. https://search.proquest.com/openview/9bb25f8aec2ed382fcdff8a9db42a32d/1?pq-origsite=gscholar&cbl=31252 [↩]

Why strength fitness should form a big part of your planned movement workouts.

Being physically fit comes in different forms. For example, someone who can run a marathon is no doubt physically fit, but they might not be able to lift heavy weights. Someone who might be able to lift heavy weights on the other hand, might not be able to run a marathon, but they too are still physically fit. Broadly speaking, fitness can be divided into different categories – endurance fitness, flexibility fitness and strength fitness.

What is strength fitness?

Strength fitness focuses specifically on one of the four pillars of fitness – strength. How strong your muscles are will directly impact your ability to move and lift objects. As strength training makes you stronger and builds muscle endurance, it’s an important part of any movement workout routine.

Strength training involves moving your body against some type of resistance. This could range from a machine found in a gym, to free weights, dumbbells and kettlebells, and can also be done without any equipment at all, using just your own bodyweight.

Why is strength fitness important?         

Research has highlighted that there are many health benefits of physical exercise in relation to strength training, with findings suggesting that the greater your muscular strength is, the better your overall health and athletic performance will be.¹ Other benefits include:

• A greater ability to enjoy your movement workout before getting tired
• Easier maintenance of a healthy body weight and enhanced body composition (the ratio between fat and muscle.)
• Boosted mood and energy levels, along with healthier sleep patterns
• Better posture and relief from back pain due to stronger muscles
• Greater stability, balance and flexibility, making it less likely that you will experience as many injuries and falls
• A greater ability to burn calories, even after you stop exercising
• Better bone health and bone density
• Improved brain health and better cognitive function
• Improved mood, confidence and sense of wellbeing

Can strength fitness help with illnesses and chronic conditions?

There have been studies that suggest² that the symptoms of many chronic conditions, such as back pain, arthritis, diabetes and even heart disease can be reduced by taking part in regular physical exercise that includes strength training.

Different types of strength fitness

Strength fitness can be done at home, in a gym or even when you are out and about. If you prefer the structure of a gym, there are resistance machines that work various muscles groups and fitness classes that incorporate weights or other strength-bearing exercise, like circuit training or body pump. Activities that you might have considered more endurance based can also be great for strength training though – running, hill climbing and cycling all put pressure on your leg muscles to propel you forward, for example.

Greater physical and muscular strength comes by regularly challenging your muscles to work harder than they do usually. Along with the targeted strength fitness workouts you do, there are opportunities to get in some additional strength training that you may not even have considered. Next time you have a choice of taking a lift or walking up the stairs – take the stairs. When you go food shopping park a little further away and carry your bags to the car rather than pushing them in a trolley.  Incorporating strength training into your everyday tasks will help you experience the health benefits of physical exercise without even realising you are doing any!

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670 [↩]
2. https://journals.lww.com/acsm-healthfitness/Fulltext/2013/03000/Weightlifting_Training_Gives_Lifelong_Benefits.12.aspx?bid=AMCampaignWKHJ [↩]

Why endurance fitness should feature in your movement workouts

Endurance is one of the four pillars of fitness and relates to your physical ability to sustain a movement workout for a prolonged period. The biggest threat to good endurance is fatigue, but by keeping at it and continuing to exercise, you will find things are getting more bearable – probably a lot quicker than you were expecting.

Endurance is comprised of two main components: cardiovascular endurance and muscular endurance:

Cardiovascular endurance

Cardiovascular endurance refers to the ability of our heart, lungs and circulatory system to fuel our body with enough oxygen to allow us to keep moving during exercise. Endurance training helps us improve the efficiency of all three parts of the cardiovascular system, which needs to be functioning well to achieve a good level of cardiovascular fitness:

• The heart needs to be able to pump large amounts of blood to the working muscles
• The lungs must inhale large volumes of air and absorb oxygen efficiently
• The circulatory system is responsible for transporting oxygenated blood to the working muscles

Muscular endurance

Muscular endurance is the ability of a muscle to exert a force over a prolonged period without fatiguing – the higher your level of muscular endurance is, the greater the force your muscles will be able to exert.

Your muscular endurance can be improved through specific training that improves the fatigue resistance of twitch muscle fibres in different ways:

• Adaptations to the aerobic and anaerobic energy systems
• Improvements in the delivery of oxygen to your working muscles (greater cardiovascular fitness)
• Increased recruitment of muscle fibre to reduce the force placed on individual muscle fibres

Why is endurance fitness important?      

Both cardiovascular endurance and muscular endurance are key components of overall endurance, which is one of the four pillars of physical fitness. Research has highlighted many health benefits of physical exercise specific to endurance fitness:

Improved cardiovascular health

Endurance exercise has been shown in studies to strengthen your heart, which enables blood to be pumped more effectively around your body.¹

Lower blood pressure

Endurance exercise has also been shown to help lower blood pressure, which helps to keep your arteries clear of ‘bad’ cholesterol by raising  ‘good’ cholesterol.

Blood sugar regulation

Research has revealed that endurance movement workouts helps regulate insulin levels and lower blood sugar,² which also helps with weight management.

Promotes better sleep

Endurance, or aerobic exercise, has been shown to improve the quality of sleep on those suffering from insomnia.³ Exercise should not be done too close to your bedtime though as this can then have the reverse effect and make it more difficult to sleep.

Aids the immune system

Endurance exercise may increase immunoglobins, which are antibodies in the blood that help strengthens the immune system.⁴

Different types of endurance fitness

Endurance fitness can also be thought of as aerobic, or cardio fitness. It’s the type of workout that will quickly raise your heart rate and require you to keep it there for an extended period of time. Performing these types of exercise on a regular basis will strengthen your heart and lungs and improves your circulation, which leads to greater endurance and stamina. They might include:

• Running/hiking/brisk walking
• Dancing
• Swimming
• Tennis/squash
• Football
• Hockey

While it would be nice to feel yourself getting fitter quickly, it’s generally accepted that it will take around 2-3 months of consistent exercising to see a significant improvement in your endurance. While it may seem that things are taking time though, this is also your body’s way of protecting you from doing too much too soon and risking an injury. Start slow, find an activity you enjoy and before you know it, you will start feeling fitter, actually be enjoying your movement workouts and will be reaping the many health benefits of physical exercise.

1. https://search.informit.org/doi/abs/10.3316/INFORMIT.954052061700850 [↩]
2. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00123.2005?view=long&pmid=16036907 [↩]
3. https://www.sciencedirect.com/science/article/abs/pii/S1389945710002868 [↩]
4. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.567.3215&rep=rep1&type=pdf [↩]

Flexibility is fundamental for everyday life.

In fact, it’s so important that we often don’t think about it until something goes wrong and we start to miss it. Without flexibility we wouldn’t be able to perform everyday tasks, like bending over to pick something up, or sitting down in a chair. Flexibility also enables us to release built up tension or soreness in our muscles and helps us to relax – with too much tension or soreness, it’s going to be hard to get any rest!

What is flexibility fitness?

Flexibility can broadly be defined as the ability of your muscles and the connective tissues surrounding them to temporarily stretch. Flexibility is one of the four pillars of physical fitness and it works alongside the others to help us maximise the overall health benefits of physical exercise. Greater flexibility allows us to work on strength and endurance fitness too, by enabling our muscles to complete their full range of motion.

Why is flexibility fitness important?         

There are many health benefits associated with being more flexible. Flexibility leads to a greater range of movement and improved balance, which reduces your chances of getting injured during a movement workout.¹ Other benefits of increased flexibility include:

Pain reduction

Lengthening and opening your muscles makes your body feel less tense and generally feels easier to move. When your muscles feel looser and are not as tight, you won’t feel as many aches or pains and will be less likely to experience muscle cramps.

Better posture and balance

Good posture and balance make it easier to sit, stand and move. Improving your flexibility fitness, which you can do through activities like yoga, has been shown in studies to increase your muscular flexibility and improve posture and balance.²

Greater sense of wellbeing

Movement workouts that focus on flexibility are generally quite slow and gentle on the body and studies have shown that regularly practicing poses that open up and stretch your body can bring about a greater sense of relaxation and wellbeing.³

Better physical performance

Strong and effective muscles are important for strength and endurance training too. Improving your flexibility will help these other aspects of your fitness as your muscles will be able to work more effectively.

Different types of flexibility fitness

The best way to improve your overall flexibility is to combine three types of flexibility exercises – breath work, static stretching and dynamic stretching:

Breath work

Being able to breathe properly is an important element of all types of fitness, particularly stretching and flexibility fitness. By breathing properly you will be better able to fill your lungs and won’t have to expend as much energy to continue exercising.

Diaphragmatic breathing helps you to engage and strengthen your diaphragm and core muscles and can be practiced in a few simple steps:

1. Stand in a comfortable position or sit in a chair, placing your hands on your ribcage
2. Fill your lungs with air by inhaling through your nose – you should feel your rib cage expanding
3. Slowly exhale through your mouth, at the same time, engaging your core as you do so

Static stretches

Static stretching involves entering a stretch that you then hold without moving for a set period of time. This helps your muscles warm up slowly, reducing the risk of injury. You should push yourself to the point of tension when you will feel a light stretch, but no pain or tension.

Dynamic stretches

Dynamic stretching is a different kind of stretch that involves movement. Unlike static stretching, a dynamic stretch involves putting your muscles through a full range of motion. An example of this would be ‘high knees’ where you lift one foot off the ground, then the other, in a swift movement that gets blood flowing throughout your muscles and helps to stretch your glutes, hips, and knee joints.

Taking steps to become more flexible can be a great way to connect to yourself and your body. You’re likely to feel more balanced and better overall once your body is more open, strong, and flexible.

1. https://www.researchgate.net/profile/Duane-Knudson/publication/240184136_Warm-up_and_flexibility/links/0046353b54ce3432ef000000/Warm-up-and-flexibility.pdf [↩]
2. https://www.ijoy.org.in/article.asp?issn=0973-6131;year=2016;volume=9;issue=1;spage=27;epage=34;aulast=Polsgrove [↩]
3. https://www.acefitness.org/education-and-resources/lifestyle/blog/6646/benefits-of-flexibility/ [↩]

In the modern world, we have the luxury of living in similar ways season to season, regardless of the time of year. 

We can pick up a pint of strawberries in winter just as we can in summer. Sleep patterns can stay the same all year. And exercise in the gym can continue at a pleasant 70 degrees whether it’s cold out or warm. 

In fact, an entire year can be quite homogenous.

However, for thousands of years, humans have acknowledged and respected the seasons, living accordingly. Humankind is still here today much in thanks to the connection our ancestors had to the earth and its cycles.

We are genetically programmed to ebb and flow with the energy of each season, so conscious living in this day and age may benefit our bodies and minds – even if it’s not a necessity like it once was.

If you’re ready to reconnect to the organic patterns of Mother Earth, look to nature for its cues.

Whether dramatic or faint, distinct seasonal changes happen throughout the entire world. Temperatures rise and fall, daylight increases and then diminishes, plants bloom and die off and animals are active then hibernate.

These signs can help us humans adapt in our own way to each season.

Spring

Coming out of hibernation, spring is a time of outward energy leading to rebirth.  Trees and plants come to life, animals stir and wake, daylight slowly increases, and temperatures begin to warm.

During this time of year:

• make goals for the next six months
• plant seeds in your garden
• take your movement outside
• consume fresh, colourful vegetables like greens, radishes, asparagus, and leeks
• clean and declutter your environment

Springtime can motivate the renewal of body and mind, so use this inspiration mindfully.

Summer

Filled with sunshine, long days, and a bounty of colour, the earth is in full swing come summer. 

Connect with this season by:

• living in nature as much as possible (such as eating outdoors)
• consuming a wide variety of cool and crisp harvested fruits and vegetables
• engaging in outdoor activities and hobbies
• taking a break (or an afternoon nap) to beat the heat

Let summer’s energy fill you with the vitality to explore and enjoy.

Fall

This slowing time of year brings energy inward. The busyness of summer begins to dwindle and preparation for colder months becomes apparent with shorter days, cooler temperatures, and harvests from deep within the soil.

To adapt to fall:

• take measures to slow a hectic schedule
• eat a diet of warm, cooked foods such as roasted root vegetables and cosy soups and stews
• up your vitamin D intake with foods (and supplements, if needed)
• adjust your bedtime to allow for more sleep
• reconnect with others
• reflect on accomplishments and goals from the last six months, reassess what is working and what is not in your life, and make changes if necessary

Transition to fall with determination to nourish, comfort, and soothe the body and mind.

Winter

Cold temperatures and long nights make hibernation seem quite appealing. Energy is stored in the earth, and rest and recovery are needed for the renewal process coming in the spring.

In winter:

• move gently (such as with yoga and stretching)
• increase your vitamin C for immunity intake with citrus fruits
• keep your entire body warm with hats, gloves, scarves, boots, and jackets
• drink warm beverages
• calm your mind and body with reading, meditation, journaling, etc.

Take this time of year to restore yourself for busy seasons ahead.

Living seasonally is about more than just donning sweaters in autumn and swimsuits in summer. Energy from Mother Earth throughout the year can guide your internal needs if you listen closely. 

Try to make purposeful adaptations – whether big or small – to reconnect yourself to this beautiful organic cycle.

REFERENCES:

https://www.almanac.com/living-seasonally
https://earthyvibes.org/how-to-live-with-the-seasons/

Say yes to heart-healthy eating

A healthy diet is one of the key factors for heart health, of which there are three pillars – eating well, staying active, and mindfulness.
Even just making a few small changes to your diet now will have positive implications for your heart, but the aim should be to change your eating habits in the long-term and follow a hearty-healthy diet as much as possible.

Tips for eating ‘heart healthy’

It’s important to know which are good and bad foods for the heart, so that you can make informed decisions when choosing food based around a heart-healthy diet. Poor quality diets¹ should be avoided. They can be recognised broadly by fitting into one of the following descriptions:

• High in refined grains and added sugars, salt, unhealthy fats and animal-source foods
• Low in whole grains, fruits, vegetables, legumes, fish, and nuts
• High in processed food products – typically packaged and often ready to consume
• Light on whole foods and freshly prepared dishes
A heart-healthy diet should be the opposite of this, such as the Mediterranean diet which is high in vegetables, fruits, whole grains, beans, nuts, seeds and olive oil. Research has shown that following a Mediterranean Diet is associated with reduced cardiovascular disease (CVD), blood pressure and serum lipid risk factors for CVD¹

Best foods for heart health

Variety in a healthy diet is key. The following foods and food groups are particularly good for the heart:¹

Fruits and vegetables:

For a heart-healthy diet, it’s recommended that you eat a variety of fruits and vegetables. Ensure your plate is as colourful as possible with healthy fruits and vegetables like broccoli, tomato, peppers and avocado.

Whole grains:

Whole grain foods are rich in lots of fibre and nutrients. Oats, whole wheat bread and brown rice are all great sources of whole grains. Oat beta-glucan has been shown to lower blood cholesterol (high cholesterol is a risk factor in the development of coronary heart disease) while consumption of beta-glucans from oats or barley as part of a meal contributes to the reduction of the blood glucose rise after that meal. Beta-glucans are important as they contribute to the maintenance of normal blood cholesterol levels

Legumes:

Beans, peas and lentils are all healthy legumes that are beneficial when combined in a heart-healthy diet. Several studies have demonstrated that the consumption of lentils is immensely connected to the reduction in the incidence of cardiovascular diseases due to its bioactive compounds.²

Fish:

Fish is rich in the long-chain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) – fatty acids which contribute to the normal function of the heart.

Healthy fats:

Monounsaturated and polyunsaturated fatty acids are the best choices for a heart healthy diet. Replacing saturated fats with unsaturated fats has been shown to reduce blood cholesterol, which is important as high cholesterol is a risk factor in the development of coronary heart disease. Vegetable oils such as olive, canola, corn and sunflower oil are good sources of healthy fats.

Dark chocolate as a treat in a cardiac diet

While milk chocolate is not the healthiest of options, people who treat themselves to a piece of chocolate every now and then should learn that moderate dark chocolate consumption has been associated with a modest benefit in blood pressure and cardiovascular disease³
 

Foods to limit in a heart-healthy diet

Alongside knowing what food aren’t good choices for a heart healthy diet, it’s also important to be aware of the foods and food groups which are bad for the heart:¹

Saturated fats, trans fats and cholesterol:
The American Heart Association⁴ which suggests limiting your intake of saturated fat and trans fats. For people who need to lower their blood cholesterol, they recommend reducing saturated fat to no more than 5 to 6 % of your total calories.

Salt (sodium):
Reducing the consumption of sodium contributes to the maintenance of normal blood pressure.

Alcohol:
Alcohol has no benefits for the heart, and should be consumed only in moderation.

Added sugars:
It’s always best to avoid foods and drinks with added sugar in favour of heart health. The consumption of foods or drinks containing a sugar substitute results in a lower blood glucose rise after their consumption compared to sugar-containing foods and drinks.

Overview of foods that are good or bad for your heart

The following table shows foods to eat and those to avoid in maintaining a healthy heart diet.

Find your own way into a heart-healthy future

Along with the other two pillars of a healthy heart – staying active and mindfulness, following a heart-healthy diet plan is one of the best ways to keep your heart in top condition.

A heart-healthy diet is very doable and can be enjoyable, with lots of fresh, natural flavours to fill your plate. There are many heart-healthy recipes and meal plans to help you with making healthy diet choices and the U.S. Department of Health and Human Services offers a shopping list for a heart healthy diet on their website. You might also like to take a look at the recipes section on the website of the American Heart Association.
It’s incredibly important to keep a close eye on your heart health and always consult a doctor if you have any concerns, or if anything seems out of the ordinary, especially if you are at risk of a cardiac disease or are suffering from one.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4597475/ [↩] [↩] [↩] [↩]
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5713359/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713921/ [↩]
4. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations [↩]

Anyone who has ever owned a dog will know the companionship and comfort they can bring to their human owners.

Dogs are very special creatures, which is why they are used more and more to help treat people with mental health issues, including depression.

Simply stroking a dog can help improve your mood and calm you down, one boy told Mind.org

“Just the simple touch of his fur was enough to leave me feeling much calmer than I was before.”

Hounds of love: how dogs helped me and my anxiety

However, it’s not just psychosomatic; there’s a real chemical reaction involved. According to in-depth research collated by the US National Library of Medicine, human-animal interactions release a chemical called oxytocin (often referred to as the love hormone). Hugging and stroking stimulate its release, helping us to feel better.

We propose that the activation of the oxytocin system plays a key role in the majority of these reported psychological and psychophysiological effects of HAI. (Human-Animal Interactions).

Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin

As a result, many organisations focused on supporting those with mental health problems have started to offer specially trained therapy dogs to help individuals cope with their depression using this calm, healing approach.

How do therapy dogs help with depression?

A therapy dog is specially trained to help people who suffer from depression in various ways. They provide relief, support and companionship, vital for those who find it challenging to cope with day-to-day life and the emotional roller coaster of depression.

New research from MORE TH>N Pet Insurance reveals that overall, three in five (60%) pet owners claim their animals have helped to improve their mental health.

In the survey of 2,000 pet owners, three quarters (77%) say their pets improved their overall quality of life. Additionally, 37% said the presence of an animal makes them feel calm, and one third (33%) feel noticeably less stressed.

New figures reveal that pets help with owners mental health

Let’s look at some of the benefits of having a therapy dog

• Companionship

First and foremost, a dog can help combat loneliness, both a symptom and a trigger for depression. Having a dog by your side means you don’t have to do things by yourself. Panic can set in at the thought of going out, travelling or simply opening the door to a visitor. A trained therapy dog will know when you need more support and behave accordingly to remain calm and responsive to your needs.

• A sense of purpose

Caring for an animal is a full-time commitment, and while this may appear daunting at first, a sense of purpose is proven to be an effective treatment in helping with depression.
For example, if you know you must get out of bed because the dog needs to be fed or walked, your purpose becomes greater than your immediate need (especially if that need is to hide away or isolate yourself). Ideally, over time, your sense of purpose grows, and you begin to have more good days than bad ones with the help and support of your therapy dog.

• A positive daily routine

Building your day around your dog is a great start to help put a routine in place so that you are comfortable with the tasks you know you have to do. Symptoms of depression include lack of interest, putting things off, and not wanting to do anything. Even the smallest of routines can help lift your mood and boost your desire to participate in everyday activities.

For example,
In the morning: Get up, eat breakfast, then walk the dog.
In the evening: Walk the dog, eat dinner, then go to bed.

It’s a simple but manageable pattern that you can focus on achieving every day.

• Boost your mood and inspire positive thoughts

Your dog will always be happy to see you; even when you wake in the morning, your therapy dog will be ready to greet you with a wonderful cuddle, stroke and wagging tail.

What is Deep Pressure Stimulation?

‘Deep Pressure Stimulation (DPS) is a tactile stimulation provided as gentle pressure to the body via tugging, stroking, cuddling or wrapping, relaxing the nervous system. It can be applied through different devices: massage tools, hands, swaddles, or Psychiatric Service Dogs, specially trained to provide deep pressure therapy. If the therapy has been provided properly, it has an organizing and calming effect on the nervous system and makes the recipient feel calm and peaceful.’

Deep Pressure Therapy (DPT)

• They are responsive to our moods and distract us from negative behaviours.

Trained therapy dogs are highly tuned to low mood levels and will even respond with snuggles and snuffles, physically putting themselves between their human and their negative behaviour. For example, highly trained therapy dogs will know that if you are crying, screaming, rocking or banging your head, they will need to distract you and help prevent that behaviour. Gently and calmly, the dog will begin to push his face and nose close into you and help you focus on them, rather than your pain.

‘My little fluff ball is one of the most sensitive beings I know. As soon as my mind starts to race and I can feel that ball of anxiety rising, he is right there and ready to face it with me. He can spend hours just spread out next to me while I hug him, and stroking his fur is incredibly helpful. Most of all, he gave my daily life routine and purpose.’

Feedback from a therapy dog recipient on Mind.org.

• Someone you can trust to share your feelings

Dogs are ’a man’s best friend’, and their loyalty is legendary, which is why they are ideal for confiding inand sharing your darkest feelings at times of worry or stress. Simply, sharing your thoughts with another living creature can often feel like a weight has been lifted, and your therapy dog is the ideal listener as they are trained to remain calm and respond if you become overwhelmed or upset.

A testimonial from a child on the Mind.org website demonstrates the difference his therapy dog made to his everyday life.
“Over the next decade and a half, I confided in him more than I did anyone else. He knew my secrets, my fears, everything. In fact, there are things I told him that I will never tell anyone else, because he was my best friend. It wasn’t just because of the oxytocin (sometimes called the love hormone) that was released when I hugged him, or when he came to me when I cried, it’s also because he never judged me for feeling the way I did, or acting out because of it.”

Hounds of love: how dogs helped me and my anxiety

• Increases mental stimulation

Having someone else around, including animals, helps keep your mind active and alert. It can go a long way to preventing a negative cycle of unbroken thoughts which swim around our heads without interruption. Therapy dogs will provide distraction without disruption and help you to meet and chat with other people while you’re out and about walking.

• Exercise

Walking or even running with your dog will benefit both of you with positive energy.
Exercise helps release endorphins, the feel-good chemical that boosts your mood and helps you feel better physically and emotionally. Dogs can help you get moving and get motivated in all aspects of your life.

“As a high energy dog, I knew I had to take him out for a few hours a day, and the difference in how I felt was amazing. I had more energy, was happier, and life didn’t seem as dark and crushing as it had before.”

Hounds of love: how dogs helped me and my anxiety

Who can benefit from a therapy dog?

People of all ages will benefit from having a therapy dog. Mind.org has many cases of individuals from young children to more senior recipients living with depression or mental health issues. They are beginning to live their lives again with the aid of their furry friend, whereas before, they would have been too anxious or overwhelmed.
While many people are lucky enough to have a therapy dog living with them, you can benefit from regular visits if you cannot take care of a dog full-time.
Regular visitors to care homes, hospitals, young people’s residences and even prisons, therapy dogs are fast becoming an essential part of short and long-term treatment to help support people with depression and other mental health issues.

Where can I get a therapy dog from?

There are many brilliant organisations in the UK and across Europe that match people with their amazing therapy dogs. For example, Pets as Therapy, or PAT as they are affectionately known, are a UK based charity focused on helping people manage their mental health and live more enriched and fulfilling lives.

And if you’ve already got a dog, you can enrol them in therapy training school to help support and care for you to manage your mental health positively.

The health benefits of physical exercise are well reported, and we all know that we should be doing more physical exercise but doing the same old workout routing day-in and day-out can become a bit boring. Perhaps it’s time you tried something different?

Have you considered kickboxing?

If not, then why not? The fun exercise might once have had a reputation of being only for the boys, and only for the super fit, or the lovers of martial arts films, but this couldn’t be further from the truth. The fact of the matter is that almost anyone can enjoy kickboxing, whatever their age, gender and current level of fitness.

What exactly is kickboxing?

As the name suggests, kickboxing is based on a combination of kicking and boxing moves, using both your hands and feet. It originated in the last 1950s in Japan, with American kickboxing following in the 1970s. The rules for each vary slightly, with American kickboxing being limited to kicks and punches only above the belt and essentially being a mix or western boxing and traditional karate.

Physical benefits of kickboxing:

Improved physical fitness

Perhaps the most obvious physical benefit of kickboxing is that it is sure to increase your physical fitness. As kickboxing is a combat sport you will need to be in good condition to beat your opponent. This doesn’t mean that you can’t start if you are not as fit as you would like to be currently though, as you will be matched with opponents who have a similar skillset and ability. As you progress though, you will become fitter, and you will be able to take on more skilled opponents. Studies have shown that just five weeks of kickboxing training can lead to a significant improvement in upper-body muscle power, aerobic power, anaerobic fitness, flexibility, speed and agility.¹

Weight loss

Exercise has been shown to increase energy expenditure and assist with weight loss and maintenance. As kickboxing is an intense exercise you will burn a lot of calories, which will lead to a better metabolism and a greater ability to lose fat and build lean muscle. Alongside losing body fat, kickboxing will help tone your muscles and get you in great physical shape.²

Balance, coordination and posture

Kickboxing is a fast-paced activity that requires you to read what your opponent is doing and react with the perfect coordination of movements, while keeping balanced in defence to remain on your feet. As kickboxing will also strengthen your core muscles, it’s great for improving posture. Bad posture can lead to back pain, lordosis, scoliosis and hyperextended knees, but exercise has been shown in studies to help with many posture-related problems ranging from relieving pain and muscular tension to restoring range of movement and muscular balance and retaining control of normal alignment.³

Mental benefits of kickboxing:

Self-discipline and stress relief

While kickboxing is a great form of physical exercise for your body, it’s also great for your mind. Kicking and punching in a controlled manner teaches you self-discipline and can provide a safe channel to funnel stress. If you are feeling anxious or frustrated, taking it out on a punchbag is an excellent way to unwind.

Socialisation and confidence boosting

While you can practice your skills with a punchbag, kickboxing isn’t something you can do alone. It requires socialisation and working loosely with others. Learning and improving your skills with other is an excellent way to boost your confidence levels. As you progress, you may find yourself competing in a kickboxing match. Even friendly matches require courage to put yourself out there.

Self-defence

Finally, it can’t be forgotten that kickboxing, like other martial arts, is a great form of self-defence. Kickboxing teaches you to read your opponent, or potential attacker, and respond quickly and precisely with the proper strike technique that will fend off an attacker while keeping your limbs protected. It also teaches you how to receive a shot, which is vital for defending yourself.

Fancy giving kickboxing a try?

We’ve got a fun kickboxing class available for you to try. Everyone is welcome, whether you are a complete beginner or have tried kickboxing in the past. Simply put on your workout gear, grab a large glass of water to keep you hydrated, click the link below and enjoy! Watch the video here

1. The effects of five weeks of kickboxing training on physical fitness [↩]
2. The role of exercise for weight loss and maintenance [↩]
3. The effects of exercise on body posture [↩]

While it is not recognised as a medical condition, the term adrenal fatigue was coined in 1998 by the chiropractor and naturopath James Wilson and is thought to occur when one or more essential hormones, including cortisol, are not being produced in high enough amounts by your adrenal glands.

When we are experiencing stress, our bodies release short burst of cortisol into our bloodstream to cope with it. The theory surrounding adrenal fatigue is that prolonged exposure to stress can drain the adrenal glands of their hormones and lead to a low cortisol state, which brings with it a host of symptoms.¹

Have you ever found yourself low of energy and feeling tired all the time? There could be many explanations for these common symptoms ranging from stress, simply overdoing things, leading a busy lifestyle, or a number of illnesses or infections, so it is always recommended to have a consultation with a doctor, but these common symptoms might also suggest you are experiencing adrenal fatigue.

Just because adrenal fatigue is not a recognised medical condition though, doesn’t mean that the symptoms it causes are any less real and unpleasant, and it doesn’t mean that you should accept and have to put up with them.   

What causes adrenal fatigue?

Your adrenal glands are found above your kidneys and are responsible for producing the hormones that help you regulate blood sugar and blood pressure, responding to stress and burning fat and protein. Adrenal fatigue is thought to be caused by these glands not functioning properly. There are no specific tests to diagnose adrenal fatigue, so often it is a case of ruling out any other health conditions and then treating the symptoms directly.²

What are the symptoms of adrenal fatigue?

Adrenal fatigue brings with it a whole range of symptoms – some more common than others. Common symptoms include:

• Tiredness or fatigue
• Weakness
• Brain fog
• Lack of motivation
• Lack of appetite
• Unexplained weight loss

Other symptoms might include:

• Aching muscles and joints
• Low blood pressure
• Dizziness when standing up
• Darkened skin of the face, neck and/or back of hands
• Craving salt
• Loss of body hair³

What can you do to alleviate adrenal fatigue?

As there can be many symptoms associated with adrenal fatigue and adrenal fatigue in itself is not a recognised medical condition, we would always recommended speaking to your doctor to rule out any other health conditions. Managing adrenal fatigue will often come down to ruling out other causes for the way you are feeling and then treating the specific symptoms you are experiencing. There are a number of steps you can take independently to manage your symptoms and live a healthier lifestyle, including giving up drinking, smoking and taking any drugs and taking regular exercise. Other ways to alleviate your symptoms include:

Adopting a regular sleep/wake routine

Studies have shown that sleep is important for helping your body and mind recharge and for keeping us healthy and staving off certain illnesses or diseases.⁴

t can be difficult to switch off and fall asleep though so if you are someone who struggles to switch off in the evening, follow these tip tips:

• Go to bed and set your morning alarm for the same time – even on the weekend. A regular routine will help your body recognise when it’s time to be awake and time to be asleep
• Make your bedroom a positive sleeping environment. Ensure it’s not too hot or cold and remove bright lights
• Ensure your bed, pillow, mattress and sheets are clean and comfortable to encourage you to relax
• Avoid watching the television and using your mobile phone in the bedroom
• Don’t have caffeine, alcohol or big meals in the hours leading up to your bedtime, as these all have a stimulating effect
• Exercise during the day to help your body relax in the evening and get ready for sleep

Treating adrenal fatigue by diet

As there is a lack of evidence surrounding adrenal fatigue as a condition, there is also limited evidence of how it might be treated by diet, but the health benefits of a nutritious diet are well known to include giving you energy and providing your body with the nutrients it needs to grow and repair.⁵

By following a healthy, balanced diet, you might be able to reduce the stress on your adrenal glands. Try to base your meals around lean protein, vegetables and whole grains so that your energy levels increase naturally. Studies have shown that Vitamins C, B1, B5 and E, magnesium, zinc, adrenal glandular, ashwagandha, panax ginseng, and liquorice may be beneficial in managing adrenal fatigue.⁶

Always remember that, whether the condition is recognised medically or not, your symptoms are very real and deserve consideration. Seeking medical advice should always be the first step, but it’s never too soon to start eating a healthier diet and making better lifestyle choice to help not only with adrenal fatigue, but with many other conditions too.

1. Is adrenal fatigue “real”? [↩]
2. Adrenal Fatigue [↩]
3. What is adrenal fatigue? [↩]
4. Why Do We Need Sleep? [↩]
5. Health benefits of eating well [↩]
6. Understanding Adrenal Fatigue: Nutritional and lifestyle strategies to effectively restore proper adrenal function [↩]

Ever wondered what it’s like to walk in the footsteps of an Olympic athlete? Lifeplus has entered a sponsorship deal with British Olympic athlete, James Ellington, as he continues his incredible and inspirational journey to elite level athletic competition after a major road accident in 2017.

While we’ll be joining him on his journey from today, we wanted to know all about how he got here…from where he started, the wins, the falls, and the motivation!

About James Ellington

• Sport: Men’s Athletics – British Sprinter
• Event: 100m and 200m
• Club: Newham and Essex Beagles

The wins

• Two-time Olympian (2012, 2016)
• Two-time Gold medallist at the European Athletics Championships (2014, 2016)
• Silver medallist at the 2014 Commonwealth Games
• Two-time champion at British Athletics Championships (2012, 2013)
• National titles winner from a young age – under 15, under 17 and under 20
• Finalist of 100m at World Junior Championships in 2004
• Gold medallist in Junior European Championships

Turning the dream into reality…

James’ aspiration to become an athlete began from the very young age of three years old. He describes himself as hard-headed and it’s this personality trait that meant he always knew what he wanted. At the age of 13, it took him seeing athletics being shown on the TV to know that he wanted to take his love of sport to a professional level. Despite everyone around him telling him that being a professional athlete wasn’t a safe career choice, he continued to dream by pushing for his goals and promising himself to never lose the child within.

This mentality has been proven through the heroic journey James has been through to get to where he is today. A journey always has its ups and downs but what James has experienced is unique and it makes his path to success an inspiration to many.

Read his interview below to discover all about the journey he’s been on to turn his dream into a reality.

Get to know James Ellington…

• What is the biggest challenge you’ve overcome?

My biggest challenge has got to be the horrific motorbike crash I experienced in 2017 which left me with a fractured tibia, fibula and pelvis, placing my career in athletics in complete jeopardy. It’s been a long journey of recovery but I’m proud to be back to where I wanted to be. I’ve had many setbacks in my career but now looking back, I felt I had to overcome those barriers to prepare me for the biggest setback of all, which was the crash. They’ve all contributed to developing my mental strength and resilience for any obstacles that come my way.

It’s been an incredibly tough journey but my mind-set had a big part to play in getting me through. Throughout I kept believing in my childhood dream and persevered by keeping things simple and not overcomplicating things, putting too much pressure on myself and getting thrown off track. I took one step at a time and I’ve always said, if I can walk, I can run, and if I can run, I can sprint – and here I am today, back in training for my next big milestone.

• How has it shaped you?

Fundamentally I still have the same drive and motivation that I’ve always had. The only thing that has changed is that I try to enjoy more of the here and now. As an athlete, you can often get caught up going from one competition to another and forget to take everything in. I try to focus more on living in the moment and celebrating achievements. This doesn’t have to be anything big, simply taking some time to mentally pause in the present and praise myself can be enough.

• Who is your real-life hero?

This is a tough one. I’ve always admired people for their achievements and I like to see everyone as human. If someone else can achieve something, so can I. Anything is impossible. As a child, Linford Christie was the person I saw winning on TV so I always looked up to him. It’s crazy how things turn out as I ended up being coached by him. Tyson Fury is someone else I admire for everything he went through.

• What is your mantra?

Be yourself and have integrity in everything you do. I like to think that, with me, what you see is what you get. I’m exactly the same behind the camera as I am in front and I think it’s important to show who you are.

• What are you most proud of?

Sticking to my word throughout my career and achieving everything I said I was going to achieve – even when everyone thought I was crazy and my career was over. If I put my mind to something, it will happen. Manifestation is key.

• What are your goals for 2021?

Before, my main goals were to get back running and compete again – and I’ve now achieved that! Now my goals are to make the Olympics team for 2021, and if I perform to the best of my ability, I believe I can win too. It will be tough but I believe in myself.

• How has your training changed in preparation for selection?

My training has changed to focus more on quality rather than quantity. Instead of training more for the sake of it and risking injury, I’m training more efficiently and making sure every session has a purpose. Nutrition is also a big part of my training. Focusing on taking the right nutrition is something I always knew was important and continues to support me in both my recovery and training.

• What does your training schedule look like?

I’ve gone from training six days a week to four days a week. Mondays and Wednesdays are the intense days with a track session, followed by a gym session. Thursdays revolve around easy recovery circuits and stretching. Then Saturday is another track session. It’s more intense as it was less compact doing six days a week but now I factor in more time for recovery time as it’s key to support my performance.

• What do you do when you’re not training or competing?

Music, exploring the outdoors (when not in lockdown) and cars are some of my favourite things. It may come as a surprise to you that I actually love music from Hans Zimmer. I always listen to music whilst I’m training. I tend to listen to more up tempo music, like deep tech house and old school garage, to motivate me whilst I’m training. And if I’m gearing up for a competition, I start off with some of Hans Zimmer’s music and then build it up to some drum and bass. Music is powerful!

• How do you give back?

I’m always looking for opportunities to give back – whether it’s getting into schools to speak to kids or giving out any boxes of kit. In the past, I worked with Met-Track Athletics to coach troubled kids from my local area. Although the main aim was to coach them in athletics, I took the opportunity to also offer some mental support.

• What are your goals beyond Tokyo?

Next year will either be the European or World Championships. Whatever happens with the Olympics, as long as I’m physically able to, I won’t stop competing. I will go as far as my body will take me.

• What makes you, as a high performing athlete, tick?

I focus all my energy on things I’m passionate about and make sure I don’t get distracted too far from that. A way to distinguish a high-level performer is easier to be seen when things get tough. You do see a lot of people crumble at the first hurdle. For me, when things get hard, there’s something in my brain that switches and drives me to carry on. And that’s why my mental attitude has helped me overcome my biggest challenges over the years.

• What does high performance culture mean for you?

I’m tough on myself but I’m also realistic with my goals. A lot of people think I’m crazy when I say my goals out loud but they’re starting to believe me now. If I ever stop running, I know I will direct the same amount of energy into something else, whatever that may be.

• How do you keep the team spirit going in athletics?

At the moment I have four or five training partners and throughout our sessions, we support each other by pushing each other through. Team work even in a single sport is so important.

• And lastly, what is your advice for those starting out?

Forget things fast – it’s important to have a short-term memory when it comes to athletics. You can’t win all the time. I’ve taken many losses throughout my career and if I held on to them, I wouldn’t be where I am today. Don’t let them define you!

Join us in following his journey!

We’ll be following James’ next steps as he prepares for his next big challenge of qualifying at National level to be on his way to reach the Olympics 2021. If you want to find out how important nutritional supplements are in his regime and how he’s worked on his mental strength to get him throughout his career, keep an eye out on our Wellness Centre for new articles. You can also keep updated on our social media channels to see how he’s getting on and what else may come from this new partnership with Lifeplus. The opportunities are endless!

What is stress?

All of us experience stress throughout our lives. There are common stressors we all recognise, such as major life changes, uncertainty about the future, illness, conflict, and financial problems. Although these can cause real challenges to our mental health, stress isn’t always a bad thing. In fact, in certain circumstances, short-term positive stress can actually motivate us to succeed and overcome obstacles. However, throughout the Covid pandemic, stress levels have risen for nearly everyone, and especially for young people. 

A 2021 report by UK charity Student Minds highlighted that “Young adults have been especially badly hit during the pandemic with a triple whammy of curtailed education, diminished job prospects and reduced social contact with peers.” ¹  

So, are students particularly susceptible to stress?

Yes, we know that stress is really common in students. The NHS says, “University can be a stressful experience, as well as being fun and exciting.  You may feel stressed about starting university, exams, coursework deadlines, living with people you do not get on with, or thinking about the future.” ²

Even before the pandemic, numerous studies in Europe and America consistently reported a high percentage of students suffering from stress and anxiety caused by a multitude of factors. Many of these students were worried about disclosing their mental health concerns and felt they might be stigmatised for seeking support. ^{3 4 5}

Why do students experience such high levels of stress?

Going to university or college is a significant life transition that brings with it a variety of challenges. As well as adjusting to academic demands and deadline pressures, many young people will simultaneously be coping with their first experience of independent life. It’s a time of rapid adaptation from familiar childhood routines to the realities of adulthood: learning to get along with housemates in a new town, making friends, managing a limited budget, and perhaps having the responsibility of a part-time job along with studying. All of these changes can bring anxiety as well as excitement.

Some of the factors students most commonly cited as contributing to stress are:

• Study pressure and deadlines
• Exams
• Time management difficulties
• Unhealthy habits like drinking too much alcohol
• Feeling lonely or homesick
• Poor eating habits due to budget/circumstances
• Financial pressure and debt
• Poor quality accommodation
• Friendship or relationship difficulties
• Adjusting to a new environment
• Fear of failure
• Worries about future job prospects

What are some of the signs that I might be experiencing stress?

The UK charity MIND explains that some of the common signs of stress are frequently feeling:

• Irritable
• Anxious
• Overburdened
• Unable to enjoy yourself or look forward to life
• Unable to calm your mind, concentrate or switch off

Over time, these feelings can make student stress worse by leading to a vicious cycle of being unable to make decisions, avoiding situations instead of facing them, eating or drinking too much, and alienating friends and family. They can also lead to increasingly debilitating physical symptoms like panic attacks, insomnia, muscle pain, stomach aches and headaches. Stress can badly affect our emotional and physical health, so it’s important to recognise the signs and take action to address and manage them. ⁶

What can I do to address the causes of stress and help me cope?

If you’re a student who’s feeling stressed, your worries probably fall into one or more of these areas:

• Study stress
• Accommodation stress
• Social stress
• Financial stress

No matter what challenges you face, there are some key strategies and skills that anyone can learn to help them alleviate and manage their stress. 

Take control and stay positive 
Feeling that your problems are out of control is one of the main causes of stress. By taking active control and facing up to your fears you’ll feel empowered to find a solution. Having a positive outlook and looking for things to be grateful for is also a great way to counter stress – there is a broad range of mindfulness apps available that can help with this.

Manage your time 
It can feel really stressful when a deadline is looming and you’re running out of time. When you know time management is a problem for you, try using apps to help you get organised by breaking tasks down into manageable chunks that you can tackle without feeling daunted. Make sure you schedule breaks for rest and food, prioritise urgent and non-urgent tasks and create a written schedule so you feel more in control.

Learn to budget 
Create a simple spreadsheet to make sure you’re balancing your incoming and outgoing funds. Look out for student deals and discounts in-store and online, and be smart about how to make the most of your budget.

Look after yourself 
Try to get into a regular sleep pattern – going to bed and getting up at regular times helps combat stress hormones and keep you feeling positive. Exercise and healthy foods are important for your wellbeing, too. Try not to rely on alcohol, as this is just a short-term fix that could ultimately make you feel worse. Consider taking a break from social media when you’re feeling low – remember, other people’s lives aren’t usually as glossy as they appear online. Take time to do the activities you love, whether that’s reading, listening to music or baking cakes.

Express yourself and ask for help 
Talk to friends, talk to family, or ask for help from your college or university’s Student Wellbeing service. Sometimes just sharing your worries can be the first step to feeling more able to cope, getting a different perspective, or finding resources to help you.

Find your tribe 
Finding a like-minded community helps you feel connected, boosts your mood and gives you important social support. Look out for activities like clubs and societies, because whatever you’re into there’s sure to be a group to join, whether it’s sports, music, computing, gaming or amateur dramatics.

How will learning these stress management skills help me in future?

The good news is, if you can learn to manage study stress now, you can turn it into a positive for the future. When you see a stressful situation as an opportunity rather than a threat, you can harness the power of that stress to boost your energy, sharpen your focus, and give you the motivation to respond to adversity. Every time you react positively to a challenge, such as delivering an essay under time pressure or making a presentation to your peers, you’re proving and enhancing your own ability to achieve your goals.

Once we’ve learned to overcome and master stressful situations, our ability to deal with stress in the future increases. By managing stress well, we’re rewiring our brains to cope more effectively the next time and developing our resilience. We can even begin to actively welcome positive stress by pushing ourselves out of our comfort zone with new experiences, whether they’re physical, mental, or emotional. The more we succeed, the more confident and determined we become, and the more easily we’ll weather any setbacks or disappointments.

Health psychologist Kelly McGonigal, PhD, who gave one of the most popular TED talks of all time in 2013 about the upsides of stress says that when you learn to reframe the way you think about stress, you become less anxious and more capable. McGonigal says,

“If you think stress is to help you run away from a tiger, of course, that’s not a helpful way to respond to life. But if you understand that what you experience as stress is the biological mechanism by which you are going to learn and grow and develop your strength, now that’s a totally different way to understand.” ⁷

Students who learn stress management skills will be able to face problems and overcome obstacles without fear. This personal growth reinforces their self-belief and generates a positive cycle of progress and benefit. By learning to stay calm – even in demanding situations – they will be successful, fulfilled, and healthy. Perhaps most importantly, these crucial life skills will be an invaluable asset in job interviews, internships and ultimately when students enter the world of work.

Where can I begin to reduce my stress?

In 2020, the WHO (World Health Organisation) produced a free workbook full of practical information, tips and techniques for anyone, anywhere, who experiences stress.

Doing What Matters in Times of Stress recommends:

1. Grounding: learning to focus, engage and pay attention
2. Unhooking: managing difficult thoughts and feelings
3. Acting on your values: finding ways to act on what matters to you, and positively influence the people and situations around you
4. Being kind: to ourselves and to others
5. Making room: for challenging thoughts and situations rather than trying to avoid them⁸

Remember:

• Reach out for help
• Don’t skip classes or avoid deadlines
• Practice self-care
• Get involved in extra-curricular activities
• Exercise and eat well – stay healthy in mind and body
• Make sure you’re getting enough sleep
• Stay connected with friends and family
• Laugh, dance and have fun to create balance

1. University Mental Health: Life in a Pandemic Listening to higher education communities throughout 2020/2021 [↩]
2. Student stress [↩]
3. Mental health statistics: stress [↩]
4. University students’ strategies of coping with stress during the coronavirus pandemic: Data from Poland [↩]
5. Undergraduate Student Reference Group [↩]
6. How to manage stress [↩]
7. A Stanford psychologist has a simple mental exercise for tackling student stress [↩]
8. Doing What Matters in Times of Stress [↩]

Every time you eat, you have a choice. 

Do you choose to eat something that is nutritious and healthy for you?

Or do you opt for what tastes good and is convenient?

We all have moments where we indulge in less-than-ideal meals, but on an average daily basis, what are the choices you make when it comes to food?

This is an important question to consider as what we consume plays a vital role in our health, particularly with our immune system, which is a top priority now more than ever.

Protecting and healing us from illness and disease, our immune system is an essential component of our health. As diet-related illness spikes throughout the world, it’s imperative we take care of it as much as it takes care of us.

How can we do that?

Making good decisions about what we choose to consume and how we flavour it makes all the difference in supporting a strong immune system and defending ourselves against harmful bacteria and viruses.

To boost and maintain healthy immune function:

Enjoy vegetables. If you haven’t already, add nutrient-dense produce to your daily diet, such as spinach, broccoli, peppers, and kale. Or consider using a superfood powder to boost your daily intake of these powerhouse foods. 

Eat berries. Berries are loaded with vitamin C. For the greatest impact, choose darkly pigmented ones such as blackberries, blueberries, cherries, and strawberries.

Consume pungent foods. Onions, garlic, and leeks are all highly beneficial immune-boosting foods. Use them as a flavour base for meals and recipes.

Eat citrus. Oranges, grapefruit, lemons, and limes all provide an abundance of the immune system booster vitamin C. 

Add spice and herbs. Spices in general have anti-microbial properties. They add flavour, provide a lot of versatility when added to dishes as well as teas (try adding spices or herbs to tea with a touch of Manuka honey), and provide the potential for great protection. In particular, reach for such spices and herbs as turmeric, horseradish, thyme, oregano, basil, and cinnamon.

Sip soups and broths. Chock full of nutrients, a warm bowl of broth-based soup, or plain bone broth itself, can be beneficial to the gut and in turn supports immunity.

Drink plenty of water. Hydration keeps our oral microbiome defences up, so try to drink at least ½ your weight in ounces of clean water each day.

Avoid empty calories. Say no to refined sugars and carbohydrates like biscuits, cakes, sugary drinks, and processed foods that don’t provide nutritional value and can suppress your immune system.

When eating out, order something cooked. If eating out, opt for cooked foods versus non-cooked cold foods. Heat rather than cold is more likely to kill unwanted bacteria harmful to the immune system.

Keep these tips in mind when it comes to what you shop for, how you cook or order, and what you consume. 

And remember, whether consciously or unconsciously, you make a variety of choices every day when it comes to taking care of your immune system. You can choose to support it, or you can select options that hinder it. 

What will you choose today to keep yourself healthy?

REFERENCES

https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/
https://www.pcrm.org/news/blog/foods-boost-immune-system

Doesn’t it feel good when you’ve completed a big project, learned something new, or achieved a set goal?

That sense of accomplishment and fulfilment is a reward that’s attributed to our state of happiness.

Quite often, that’s due to the neurotransmitter dopamine.

Dopamine is one of four neurotransmitters known as happiness chemicals. Along with serotonin, oxytocin, and endorphins, it sends messages throughout the body to the brain, particularly when it comes to feeling happy.

This particular neurotransmitter is associated with reward. It boosts mood and contributes to the excitement of anticipating events (such as looking forward to a date, time with the family, or a vacation).

Think about the things you love to do, the food you crave, and the information you like to learn. The motivation to enjoy these things is pleasure-seeking and dopamine boosts this feeling.

On the contrary, low levels of dopamine have been associated with Alzheimer’s disease, Parkinson’s disease, and addiction (such as gambling, drugs, and shopping). It’s even a main ingredient in medications that support people with ADHD because it can help with focus and attention. Increasing levels of dopamine naturally may help ward off future disease.

To increase dopamine levels in your body:

1. Consume food with tyrosine

Tyrosine is an amino acid that serves as a building block for dopamine. Foods such as seeds, meat, dairy, soy, and beans contain tyrosine and can help boost amounts of the neurotransmitter.

Supplements such as L-tyrosine and L-theanine provide can additional support.

2. Pat yourself on the back

Did you cook a great homemade dinner? Have you reached your goal of running a 5k? Did you receive a compliment on your hard work?

If so, celebrate – get a massage, spend a night watching a favorite movie, or break out the bubbly for a toast and experience higher levels of dopamine as you reward yourself for a job well done.

3. Avoid certain foods

Processed foods, as well as those with high sugar and caffeine content, can deplete dopamine. 

Reduce or eliminate these as much as possible.

4. Get good sleep

Dopamine is an important part of the sleep-wake cycle and is associated with feelings of alertness.

Lack of proper sleep may decrease dopamine receptors and can result in fatigue and an overall sense of feeling tired. Practice healthy sleep habits to support your happiness.

5. Take care of yourself

Self-care is an easy and effective way to raise levels of dopamine. 

Consider what works for you – a warm bath at night? Some quiet time to read and reflect? A hike on your favorite trail?

Among innumerable others, these are all options that can help you manage stress and increase dopamine levels.

An increase in happiness may be more available that you ever imagined. With good eating habits, proper sleep, and the implementation of healthy stress-management tools, you can start increasing your chances of feeling good – starting today.

REFERENCES:

https://www.longdom.org/open-access/happiness-role-of-dopamine-and-serotonin-on-mood-and-negative-emotions-2165-7548-1000350.pdf
https://www.cedars-sinai.org/blog/science-of-kindness.html

The best approach to good health is one that’s proactive.

That’s why it’s important we support the immune system, a complex structure dedicated to protecting us from harmful outside invaders and fighting off what we come down with. This intricate bodily system plays a significant role in overall health by protecting, supporting, and balancing our bodies every minute of the day.

In today’s world, it’s common to reach for an over-the-counter medicines every time a symptom strikes. While that’s not always necessarily a bad thing, there are plenty of options for supporting the immune system that will prevent us from having to reach for medications in the first place.

Need some ideas?

Here are ten ways to strengthen and support your immune system:

1. Hydrate

Drinking half your body weight in ounces of (ideally filtered) water daily is a good place to start when it comes to keeping your body flushed of invaders and toxins.

2. Rest

Good sleep at night is essential for immune system recovery and should be complemented with rest and downtime throughout the day as well.

3. Exercise/Movement

Exercise supports the movement of blood throughout the body, allowing elements of the immune system the ability to patrol the blood and surrounding tissues. This movement of blood, fluid, and these elements supports the flushing of impurities and infections from the body.

4. Healthy diet

Eliminating sugar in food and drinks should be high priority on the list of a healthy diet. Paired with plenty of colourful fruits and vegetables, adequate protein, and healthy fats, the immune system can flourish with proper nutrients.

5. Reduce toxin exposure

Pesticides, lead, mould, and heavy metals can all be harmful to immunity. Eating organic produce and eliminating toxic hazards can help.

6. Support healthy bacteria

Our gut microbiome is essential to a healthy immune system. Including prebiotics and probiotics in your daily diet can make a big difference. Try fermented foods such as kimchi and sauerkraut, as well as yogurt and kefir.

7. Manage stress

Although we can’t eliminate stress in our lives, we can learn to manage it in healthy ways. Self-expression (such as dancing, singing, painting, keeping a diary, etc.), adaptogenic herbs, and forest bathing can all work wonders in bringing about peace and calm so our immune systems can rest and restore.

8. Breath work

Did you know that your diaphragm is actually a pump for the lymphatic system, which pushes out waste? Deep breathing and breath work helps support the movement of immune cells to clean up messes where they are needed throughout the body. Aim for daily meditation or breathing exercises whenever possible.

9. Mood balance

A bad mood isn’t just upsetting for your spouse and children, but for your immune system, too.  Having strong connections with others, enjoying hobbies, processing emotions, and even taking medications (whether herbal or prescribedl) when needed can all support a balanced mood.

10. Supplements

To complement the above recommendations, some supplements can be helpful in keeping immunity strong such as:

• Zinc
• Vitamin C
• Vitamin D
• Elderberry
• Lemon Balm
• Garlic
• Omega-3s
• Multi-strain probiotics
• Astragalus
• Grape Seed Extract
• Mushrooms (such as reishi, chaga, turkey tail, etc.)

Speak with your doctor about which ones may work best for you, taking into consideration any chronic issues you have or medications you may be taking.

As you can see, there’s more to keeping sickness away than just taking a prescription.  A lifestyle full of healthy choices can prepare your immune system for any invaders and support it when it needs to act.

What can you do today to support the job it’s doing for you right now?

REFERENCES

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/support-your-immune-function-with-good-nutrition

https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system/

Our immune systems need our support. 

Our immune system is designed to be our first line of defense for fighting off what can make us sick. It’s a protector, a supporter, and a balancer. What more could we ask of it?

However, when our immune systems become compromised due to a variety of lifestyle and environmental factors, it can wreak havoc on our health and our overall lives.

Let’s take a look at what our immune system does for us, how it gets compromised, and what we can do to keep it in shape.

What the immune system does

A robust and strong immune system is intended to protect us from illness and disease including but not limited to:

• bacterial infections
• viruses
• toxins
• parasites
• chronic inflammation
• cancer

It also supports the body in its recovery from any sickness or injury. 

The immune system is complex, taking coordinated action to provide protection from and resilience to a wide array of outside entities, many of which we come in contact with on a daily basis.

Our immune systems also help keep our body balanced in the face of things like inflammation. 

When we need to fight an infection or virus, our immune systems create inflammation to bring attention to the healing process. However, when inflammation becomes chronic (from stress, poor diet, etc.), it knows to work on reducing the continuous inflammation. It’s an intelligent and adaptive part of our bodies, knowing exactly what to do and when.

How it can become compromised

Stress is a significant factor when it comes to the strength of our immunity, and while stress in small amounts is normal and to be expected, too much of it can be detrimental.

Our nervous system assists us in responding to stress through our sympathetic and parasympathetic systems. Our sympathetic system puts us on high alert and keeps us fighting through the stress. On the opposite side is the parasympathetic system, responsible for calming us through rest and repair. 

When we live in a chronic state of stress, our sympathetic system doesn’t get a break, which can lead to a suppressed immune system.

In addition to how we react to stress, other factors can play a role. These include:

• poor diet, lack of nutrition
• large amounts of sugar
• smoking
• lack of exercise
• emotional trauma or grief
• anxiety and depression
• environmental chemicals and toxins such as molds, pesticides, and heavy metals
• medications
• radiation from machines and planes

When our immune system is out of balance, or focused on one thing too long, it can lead to serious issues such as:

• allergies
• chronic inflammation
• autoimmune disease
• heart disease
• cancer
• an overall low quality of life
• an increase in regular illnesses

How to keep it healthy

Now more than ever, it’s crucial to have a healthy immune system. Supporting it keeps it in balance, ready to fight whatever comes your way.

The more we understand the health implications of our daily choices, the more in control we can feel about our ability to protect ourselves.

While it’s not good to be ill all the time, putting your immune system to work every once in a while, can be beneficial.

Getting ill every now and then doesn’t mean you are weak; it gives your immune system the opportunity to stay robust. Keep in mind that sickness should always be monitored by a doctor, and they should generally run their course within one to seven days.

This sophisticated system in our bodies is one to be celebrated. It does more than just help us get over the common cold. The immune system is a flexible, dynamic, responsive, and intelligent system that balances our personal responses to all our daily exposures. From foods to environmental exposures, from infections to injury, the immune system handles it all. That’s worth a little support, don’t you think?

REFERENCES:

https://www.houstonmethodist.org/blog/articles/2020/mar/5-ways-to-boost-your-immune-system/
https://uthealthaustin.org/blog/strengthening-your-immune-system

Do you feel less stressed after a good run?

How about more grounded during yoga? Or refreshed after a relaxing massage?

That’s because of endorphins.

Endorphins are neurotransmitters (chemicals that send messages throughout the body) released through aerobic exercise and other calming activities with the effect of relieving or reducing pain. They’re a type of peptide (amino acids stuck together) made in the hypothalamus and pituitary gland.

In addition to three other neurotransmitters (dopamine, serotonin, and oxytocin), it’s known as a happiness chemical.

What does this mean?

Simple – an increase in endorphins can mean an increase in happiness.

Think of endorphins as your body’s own production of natural morphine. Through activities such as exercise, proper eating and drinking, sexual intercourse, and self-care techniques, endorphins release and result in:

• pain relief (both mentally and physically)
• stress release
• a decrease in anxiety
• a sense of pleasure
• increased self-esteem
• an overall sense of happiness

To release endorphins, consider:

• aerobic exercise such as walking, jogging, biking, dancing, swimming, skating and aerobics classes
• having sexual intercourse
• meditating
• yoga
• diaphragmatic breathing (such as on long, slow walks or through breathing techniques)
• getting a massage
• having acupuncture
• eating dark chocolate
• laughing/watching comedic content

Sound doable?

Just keep in mind that balance is key. Too much exercise, extra servings of dark chocolate, and too much sitting on the couch watching funny movies can all have detrimental health effects. Instead of simply going for more, opt for staying balanced.

Are you ready to get (and stay) happy? Then focus on a lifestyle that boosts your endorphins.

REFERENCES:

https://www.parkinsonsnsw.org.au/four-happy-hormones

https://www.ncbi.nlm.nih.gov/books/NBK470306/

They’re explorers, thinkers, discoverers, and contributors.

They love to play everything from make believe to organised sports and whatever they can find in between. No activity filled with fun is too big or too small – they want to do it all. And to do it all, they need a strong immune system.

We’re talking about children and their bodies’ requirement of a healthy defence against sickness. 

With all that discovery and play, they’re bound to come in contact with bugs, viruses, bacteria, and toxins that can swiftly bring a little one down with colds, flus and other illnesses. Therefore, supporting their immunity may be one of the most important things you can do to nurture a developing mind and body.

In addition to lifestyle habits that can serve as a foundation for health and immunity in kids (especially for school), there are key nutrients that boost the body’s defence system by building up and maintaining healthy immunity.

Following are five of these key nutrients and ways to incorporate them into your children’s lives starting today.

1. Probiotics

These live bacteria can be powerful for any immune system – particularly for children. 

Every human body has a microbiome of bacteria, protozoa, viruses and fungi that does everything from regulate mood to manage weight to support immunity.

A daily dose of probiotics – in food or supplement form – gives childrens’ immune system an advantage in school, activities, sports and life in general.

For a diet rich in probiotics, offer children foods such as:

• yoghurt
• kefir
• kimchi
• tempeh
• miso
• sauerkraut

In addition, a probiotic supplement also offers live bacteria strains. Some are available as chewables and capsules, while powder supplements can be added to juice, wate, or simply taken off a spoon.

2. Vitamin C

Vitamin C is a well-known nutrient for immunity (thanks to all those antioxidants) and is commonly associated with citrus fruits.

Think beyond a glass of orange juice (that potentially contains high amounts of sugar) and increase vitamin C levels in children with a variety of fruits and vegetables such as:

• leafy greens like spinach and kale (add to pasta sauce, in an egg omelette, or to a smoothie for an added boost of vitamins)
• strawberries (used as a topping for oats or cereal, on top of salads and for dessert)
• broccoli (roasted, grilled, or steamed – add seasoning or a dipping sauce for fun)
• avocados (mash on top of whole grain toast with olive oil and salt for an easy breakfast)
• citrus (slice up for a snack, squeeze into sparkling water or add to a fresh salad)

3. Zinc

An essential mineral for good cellular function, zinc is vital for immunity. It’s found in a variety of foods and can also be taken as a supplement.

To assist the immune system, include the following foods in a child’s daily diet:

• eggs
• meat and poultry
• tofu
• yoghurt
• nuts and seeds
• whole grains
• beans
• dark chocolate

4. Vitamin D

Vitamin D is associated with immunity in which a healthy amount in the body can result in a healthy defence system. Low levels of vitamin D have been correlated with autoimmune disease and an increased risk of infection and illness. 

As well as supplements in pill or liquid form, add vitamin D to a child’s diet with:

• fatty fish such as salmon, tuna, and mackerel 
• fish oils
• eggs
• mushrooms

5. Omega-3 fatty acids

These fatty acids fight inflammation and regulate cells which benefit the immune system. Omega-3s can be taken as a supplement (ensure both DHA and EHA are included) in a variety of forms such as pill, chewable and liquid and are also found in:

• salmon, cod, herring, mackerel, sardines and canned tuna
• nuts
• flax and chia seeds
• eggs
• avocados
• edamame
• tofu

A healthy child requires a healthy immune system, and what they eat and consume can help or hurt it. Taking mindful steps to support a child’s immunity helps them continue to grow, develop, learn and enjoy the glories of childhood. So stay aware of what you can do to help them stay healthy along the way.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/

If all you need really is love, then oxytocin may be where it’s at.

This neurotransmitter is categorized as one of the four “happiness chemicals” (in addition to dopamine, serotonin, and endorphins) and is known for its link to feelings of love and connection.

Oxytocin is created in the hypothalamus gland and released by the pituitary gland. It’s a chemical messenger, relaying information throughout the body, particularly when it comes to reproduction, bonding, and even giving.

Known as the love hormone, oxytocin is released during events such as:

• birthing (sending signals for the body to start contractions)
• infant/mother bonding (a feeling of attachment through breastfeeding, cuddling, and caretaking)
• romantic relationships
• sex
• hugging
• connecting with others
• giving to others/showing compassion

When thoughts and actions of love are present, this neurotransmitter is released and can result in higher levels of happiness.

To increase oxytocin in your body try:

• holding hands with your children or spouse
• hugging
• having sex
• cuddling with a pet
• helping someone
• offering kind words of encouragement and/or compliment to someone
• giving to others
• being in the moment and playing with your kids, talking with your spouse, or
• enjoying a meal together without interruption
• ensuring your body is digesting nutrients properly, specifically amino acids as they are the building blocks to oxytocin
• oxytocin nasal spray

Small acts can make a big impact on feelings of love. Take, for instance, the story of 33-year-old Cami Walker and her prescription of 29 gifts.

Cami was diagnosed with multiple sclerosis and dealt with debilitating symptoms and negative thinking after this discovery.

During this time, she was given a unique “prescription” from friend and African medicine woman, Mbali Creazzo. Creazzo suggested that Cami give any type of gift to others over 29 days with sincerity and appreciation in order to boost her connection with others, sense of love, and overall state of happiness.

Cami’s experience was wondrous and yours could be, too. Try giving something of yourself over the next month and take note of how you feel, what you experience, and how it changes you.

Is it time to bond with your kids more? Spend quality time with your spouse? Help out a neighbour? Compliment your co-worker?

Think about how you can weave these loving behaviours into your daily life and reap the reward of more happiness.

REFERENCES:

http://www.29gifts.org 
https://pubmed.ncbi.nlm.nih.gov/21250892/

Children can be resilient when it comes to sickness, and their immune system is what’s to thank.

But we all know it’s hard to keep little hands from germ-covered toys, screens, noses, and mouths.  That’s why it’s essential that kids are provided with the support they need to keep their immune system balanced and strong.

While some of these recommendations are the same as for adults, there are additional suggestions especially for children.

Ten tips for strong immunity in children

1. Keep sugar low

Many foods and drinks marketed to children are high in sugar, including juices. Limit intake and offer water (infused with fruit if need be) for stable immunity.

2. Teach cleanliness skills

As soon as they walk in the door, right before a meal, and after using the bathroom are particularly important times to ensure proper handwashing. 

Encourage kids to sing Happy Birthday or the ABCs while scrubbing with soap and to rinse thoroughly when they are finished.

3. Sleep

Getting good quality sleep every night is important for children. Stick to a schedule and an enjoyable nightly routine whenever possible.

4. Be mindful of food sensitivities

If chronic infections or sickness are apparent, food sensitivities may be at play. Work with your child’s doctor to rule out issues with or sensitivities to certain foods.

Bear in mind that there is a difference between a food sensitivity and an allergy – those with sensitivities can still test negative for an allergy and experience the unpleasant symptoms of intolerance. While blood-based allergy tests are a good place to start, if symptoms persist after a negative test result, it could be a sensitivity.

5. Hydrate

Make sure children have water bottles with them at school, on the playground, and in the car. Adequate hydration helps the body flush out toxins and invaders.

6. Vaccinate mindfully

When vaccinating, make sure your child is healthy prior to receiving the vaccine(s) and be mindful of how many are given at once so as not to overload the child’s immune system.

In addition, try not to suppress any mild symptoms a child experiences from a vaccination (although they should be monitored by a doctor). This is the immune system responding and building tolerance.

7. A healthy diet

They may not always want to eat their broccoli but offering a colourful diet of fruits and vegetables complemented by quality protein and healthy fats nourishes the immune system.

Try adding greens to a fruit smoothie and finely chopped vegetables to pasta sauce or baked potato for extra nutrients.

8. Limit toxic exposures

Exposure to germs and microbes are necessary for the immune system to develop and grow strong, but exposure to chemicals and toxins is harmful and could be detrimental to growing bodies.

Whenever you have the opportunity, provide your family with organic foods, pure and clean water, and plenty of non-polluted, fresh air.

9. A healthy gut

To keep kids’ guts healthy, try a children’s probiotic supplement and include fermented foods such as yogurt, kefir, cottage cheese, and miso in their diets.

Another consideration for gut health is the use of antibiotics. While they’re absolutely vital in some cases, there are also times when they’re not completely necessary. Oral antibiotics can alter the digestive system’s microbiome and may ultimately impact digestive health either temporarily or long term.

10. Plenty of joy

As with adults, it’s important for children to just have fun. Many times, that means playing in the dirt and just running around.  This is good for kids’ bodies and minds and getting dirty exposes them to bacteria and germs that ultimately help build strong immune systems. 

After all, children are going to get dirty – that’s just part of growing up.

By being role models and teaching (and showing) children what to do to keep their immune systems healthy, we can encourage their good choices and watch them grow into healthy and balanced young adults.

REFERENCES:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC121401/

https://health.clevelandclinic.org/how-to-boost-your-kids-immunity-heading-into-the-new-school-year/

It can be quite tricky to keep up good daily habits, can’t it? But, the benefits of choosing to prioritise your health and wellbeing are so positive that we should take the time to prioritise them.

Good daily habits can help prevent overwhelm, burn-out, stress and even illness. By building a more robust immune system through sleep, rest and healthier living, we can help our bodies to become stronger in fighting off disease. We can also increase our own awareness of the signs of fatigue and stress before they have a detrimental impact on our health and well-being.

Taking the time to care for ourselves through good daily habits, helps us recognise when something is off balance or out of synch quicker to make adjustments and prevent the problem from becoming chronic.¹

So, if the benefits are so great, why don’t we prioritise the practice of good daily habits to strengthen our health and well-being?

We’d all love to feel good, eat well and create a stress-free and happy life, so why don’t we?

Because it takes time: Being disciplined and creating a routine feel like they add to the list of chores, and with so much going on in our busy lives, we feel we simply don’t have the time to do everything, so we edit our day.

It’s also easier to cut out the things we want to do because if we are answerable to no one. For example, I can easily choose not to run because I’m not letting anyone down, only me.

Why do we choose these things to cut? Because we aren’t answerable to anyone else but ourselves, you aren’t letting anyone else down but you. However, if you choose not to run an errand for a friend, then you’re letting them down. We shift our priorities when we’re under pressure based on ease.

And yet, it’s entirely counter-productive. Because eventually, we become exhausted, resentful, unwell or simply unhappy.

Therefore, good daily habits must become our non-negotiables. Things that are set in stone, just for us, to protect and preserve our mental health and well-being.

What is a habit? Let’s start by understanding the nature of a habit.

The dictionary defines a habit as ‘a settled or regular tendency or practise, especially one that is hard to give up.’

The American Journal of Psychology suggests: A habit is a routine of behaviour that is repeated regularly and tends to occur subconsciously. Defining a “habit, from the standpoint of psychology, [as] a more or less fixed way of thinking, willing, or feeling acquired through previous repetition of a mental experience.”

We are all familiar with some of our regular habits, for example, brushing our teeth, exercising, watching our favourite shows. Then you have the not so good habits such as drinking, smoking and overeating.

But why are some habits easier to break than others? For example, I love cake, but it’s hard for me to stop because it’s become such a ‘happy’ habit. Yet, I want to run every day, but this habit is hard to keep and easy to break. Why?

Charles Duhigg is the author of The Power of Habit; he has spent years researching this very subject. He suggests,

‘Apparently, 40% of the actions we perform on any day are not actual decisions but habits. From brushing your teeth or driving, to whether you go for a run when you get home or slouch in front of the couch. All are habits and it’s possible to create both good and bad ones. Essentially, the brain is always looking to save effort by creating new habits, so our energy can be saved for other tasks. When a habit emerges, the brain stops being involved in making decisions. So to change a habit, you have to fight it!’²

How can we find time for our good daily habits?

It often feels like we never have enough time, doesn’t it?

Rushing about, getting stuff done, but then what? At the end of the day, you may feel like you’ve achieved nothing and are exhausted and stressed from an unfulfilling day.

Time management can help; learning how to manage your time effectively can help you feel more relaxed, focused and in control.

“The aim of good time management is to achieve the lifestyle balance you want,” says Emma Donaldson-Feilder, a chartered occupational psychologist.

“Work out your priorities in life,” says Emma. “That is then the guiding principle for how you spend your time and how you manage it.”

Once you have worked out the big picture, you can work out some short-term and medium-term goals. “Knowing your goals will help you plan better and focus on the things that will help you achieve those goals,” says Emma.³

Prioritising your good daily habits

It can be difficult to work out your priorities but remember, they don’t have to be fixed, and they may change, but it’s important to make a start. Perhaps yours will be got to the gym 3 days per week. Read one book per month; there’s no right or wrong here. These are your priorities so ask yourself, what’s important to you?

We’ve chosen 5 Good Daily Habits to get you started

1. Create a Morning Routine.
   Starting your day with a good morning routine can really set you up for a positive and productive day. To begin with, keep it short and simple, then you can be sure you have the time to do it every day.
2. Sleep well.
   Sleep deprivation can be hugely detrimental to our brains and bodies, so you must achieve QUALITY and QUANTITY for your overall health and well-being. Our circadian rhythm, or circadian cycle, is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. These natural processes respond primarily to light and dark so try to follow some simple practices like managing your eating time, daylight exposure, exercise and stress management.

‘Studies have shown that chronically sleep-deprived animals and humans have weaker immune systems, making it easier for even mild infections and viruses to gain entry to the body and cause more damage or even death. Therefore, maintaining a consistent sleep schedule is a powerful strategy to maintain better immunity.’¹

3. An Attitude of Gratitude.
Research has shown that experiencing gratitude has physical, psychological and social benefits, according to a 2012 study published in Personality and Individual Differences reported in Forbes.

Begin with something as simple as thinking of 3 things you are grateful for. You can do this when you wake up or just before bed. It’s a very simple yet effective habit to start. For example, it can be as easy as writing down, ‘today I am thankful for: The roof over my head, the food on my table, and the family around me’.⁴

4. Meditate.
The holistic benefits of meditation are diverse: It can help reduce mental health issues such as anxiety and depression and naturally manage our stress and anger levels. Not to mention the physical effects of pain reduction, improving heart health and promoting significantly improved sleep patterns.

These benefits have knock-on effects such as increasing our immunity, improving mood, relationships, and overall well-being.⁵

5. Spend time outdoors.

How often have you been for a walk and thought to yourself, isn’t this wonderful-I can hear the birds, smells the air and just be at peace?

And yet, we spend so much time indoors that we forget how uplifting and beneficial to our overall mood it can be.

Research by the mental health charity MIND suggests,

‘Spending time in nature has been found to help with mental health problems such as anxiety and depression. For example, research into ecotherapy (a type of formal treatment which involves doing activities outside in nature) has shown it can help with mild to moderate depression. This might be due to combining regular physical activity and social contact with being outside in nature.’⁶

Even giving yourself a proper lunch break, walking to work, or having your early morning cuppa in the garden can significantly impact your health and well-being. Remember, it needs to work for you, and this is one simple habit you can easily incorporate into your daily life.

Between our busy lives and unexpected things happening, one of the first things to push aside is the extra things we don’t always consider important, and our daily habits are no exception. BUT, they should be the exception!

The reality is that your good daily habits are the last things we should be edited out of our day.

1. A healthy circadian rhythm may keep you sane and increase resilience to fight COVID-19 [↩] [↩]
2. How Habits Work [↩]
3. Easy time-management tips [↩]
4. 7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round [↩]
5. Mindfulness [↩]
6. Nature and mental health [↩]

Gratitude is one of the most soul-nourishing acts you can do; it can heal your heart, lift your spirit, and raise your joy and well-being levels. While showing appreciation for someone or something else can become a wonderful part of your daily practice of meditation, kindness and connection.

Everyone loves hearing these magic words, ‘Thank you or ‘I really appreciate it’. We all recognise that warm glow of having someone express their thanks to us – whether it’s a loved one, a friend, a colleague or even just a random stranger we’ve held a door open for.

Gratitude, the dictionary tells us, is the quality of being thankful and the action or feeling of showing appreciation for kindness. But why does it matter so much, and what are the best ways to express it?

Research has shown that experiencing gratitude has physical, psychological and social benefits, according to a 2012 study published in Personality and Individual Differences reported in Forbes.¹

When we receive thanks, it sparks the production of dopamine and serotonin in our brain. This enhances our mood, helps us manage stress, and alleviates anxiety and negative emotions. The more these positive pathways in our brain are reinforced, the faster our mindset shifts to a happy and optimistic perspective.²³

But gratitude doesn’t just affect the receiver – it also has a beneficial impact on the wellbeing of the person doing the thanking. We have a human need to give help as well as accept it, and when we do, we’re viewed as more likeable and more empathetic. This promotes better communication and cooperation – in short, it helps us develop social connections and integrate within a group. These constructive feelings generate enthusiasm and resilience within ourselves that can boost everyone around us. As a result, gratitude has the incredible impact of helping us sustain good relationships, build better communities and make our lives better. 

And the best part? We all have daily opportunities to show gratitude in the workplace, at home, at school and within our community. Whether a family member or just a fellow shopper in the supermarket, affirming and celebrating others creates waves of positive energy. 

We all have different ways of expressing ourselves, so let’s look at 5 ways to show gratitude.

1. Powerful words: there are so many different ways to say “thank you” that can really help get the message across and brighten someone’s day: “I can’t thank you enough”, “I’ll never forget what you did for me”, “you’re a star”. You can do this in person, via a phone call, an email or a handwritten card, or even just with a note stuck on a co-worker’s desk. People love to hear or read that their help mattered, so personalise your message by explaining why it meant so much to you. 

2. With a hug: whether it’s a full-on bear hug or just a light touch on the arm, never underestimate the importance of physical contact. It activates the parasympathetic nervous system to flood you with feel-good endorphins, helps you get a good night’s sleep, and stimulates your immune system. You can also use body language like eye contact, smiling, and laughter, which helps people feel more connected to each other.⁴

The pandemic has prevented much of the human contact and connections that we so desperately need as humans, so as we emerge, this is a great time to really connect with people you haven’t seen such as relatives and friends and give them a hug or a warm embrace. Express how grateful and thankful you are for having them in your life, and they will sense your deep feelings of gratitude through both words and touch.

In psychology today, they suggest that up to 90% of our communication is non-verbal; our body language, eye contact, and touch are really doing the talking. Therefore we must show others how we care, connect and appreciate them through touch as well as words.⁵

3. Give a thoughtful gift: something that tells the other person you’ve really recognised what they did for you, and that you’re still thinking of them even after the favour. You don’t have to spend a lot of money; it could be something as simple as a bar of chocolate, a packet of sunflower seeds, bake a cake or flowers from your garden. 

In fact home-made gifts are often more thoughtful because you have taken the time and effort to really think about what the person would really like and you’ve put your love into making it. Cakes are great but also think about a homemade card or crafted items.

4. Give your time: Sometimes, your time is the most precious gift you can give. Be present and listen to understand, not just respond. Putting away your phone and patiently opening your ears and heart to someone can be one of the most moving ways of showing gratitude and kindness.

When we make a safe, welcoming space with quality time for someone who has supported us, we show that we value their friendship in giving as well as taking.

The great thing is that gratitude spreads as a result of having a strong network of people around you but also when you create one for someone else. Having a solid support system around us can help us increase our sense of wellbeing and overcome challenges and obstacles in everyday life. It’s also been reported that human connection reduces illness, loneliness, and isolation and can improve our life expectancy.⁶

5. Acknowledge in public what someone has done for you. Praise can often feel more meaningful when we “overhear” it. You could do this for a friend or local business by using social media to write a gratitude post; a colleague could send an email to their boss or team highlighting their contribution to your project or problem. Businesses really appreciate a testimonial or a review; think about this in terms of friendships too.

How can we show gratitude to ourselves?

Gratitude is not just about what we express to others; it’s also incredibly important to express it privately to ourselves because people who feel grateful are happier and significantly improve wellbeing. A regular gratitude practice can also be easier to navigate through challenging experiences. So, our final suggestion is all about manifesting gratitude as a spiritual practice to guide you through difficult times. 

Practice self-gratitude by making a conscious effort to look for positives every day. You could try writing in a gratitude journal, speaking aloud to yourself in the bathroom mirror before bed, or teaming up with a ‘gratitude buddy’ to share three things every evening that made you feel lucky.

Take a moment to notice the sunshine, hearing your favourite song on the radio, or the good luck of finding a car parking space right where you needed it, and you’ll create a positive feedback loop that helps you appreciate the small joys of life.

How do I start a gratitude journal?

There’s no right or wrong way to start your own journal; it’s really about what works for you. The important thing is that you do it.

• Find a notebook or journal that you like. It doesn’t have to be fancy but something that you can carry with you if necessary.
• No-one but you need to see your journal, so neatness, spelling and grammar don’t matter.
• If you prefer to doodle, draw, or stick things in, go for it! A visual representation of what you’re thankful for often can evoke more emotions and memories than a few words.
• Try and create a daily practice of writing in your journal every evening or morning – whatever is best for you. Some people find that noting down their thanks at the end of the day helps them offload the business and noise so they sleep better. While others like to wake and give thanks for the day ahead. Remember, whatever works for you.
• You don’t need to write an essay every day. Three simple words will do it: For example, you could write – family, health, roof. It’s as simple as that but make it meaningful and honest to you.
• Alternatively, you can make this more of a meditation practice, writing and reflecting on your thoughts. Jot down something that happened that you are thankful for, for example: ‘today I am thankful for my colleague helping me to finish a task at work.’

Then just sit quietly and consider how it made you feel, how much you appreciate their time and consideration, how thankful you are for kindness, compassion and friendship. Just let your mind rest on gratitude for a few moments.

Making your gratitude practice a daily habit will not only improve your own health and wellbeing, but you will naturally be mindful of showing others your gratitude every day. Even the little things count!⁷

The Dalai Lama said that “the roots of all goodness lie in the soil of appreciation for goodness”, and it’s true that consciously practising gratitude can actually change your perception and experience of life. Gratitude is a two-way gift for both parties, encouraging a healthy mindset and boosting our physical, emotional and mental wellbeing.

1. 7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round [↩]
2. How Gratitude Changes You and Your Brain [↩]
3. Giving thanks can make you happier [↩]
4. Understanding your parasympathetic nervous system for great sleep and less stress [↩]
5. Is Nonverbal Communication a Numbers Game? [↩]
6. You know you need human connection. Here’s how to achieve it [↩]
7. Gratitude Journal [↩]

Many of us may not even think about our joints until something has gone wrong — particularly if they become swollen or painful.

This is often the case in particular when it comes to exercise. It’s probably safe to assume that many of us exercise in order to keep our muscles strong and our cardiovascular system in good shape, but it’s important to remember to protect our joints at the same time. A study by Harvard Medical School concluded that becoming more active can protect your joints and help you to maintain independence further into old age.¹

As the connecting points between our bones, our joints — such as our elbows, knees, ankles, hips, wrists and neck — are held together by intricate groupings of ligaments, cartilage and muscles that serve as shock absorbers.

Protecting joints during exercise

We all know how different it feels when our muscles ache due to getting back into a fitness routine compared to when we have done some damage to a joint. Muscle pain (not a strain) will ache, whereas joint pain can feel relentless.

Think of all the work our joints do to help us reach, twist, bend, turn, stretch, climb, walk and even sit! It is imperative to protect our joints when moving our bodies – joint pain is a major reason why normally active people stop exercising.

In terms of exercise, there are some common causes of joint injury. A big one is doing too much too soon. Perhaps it is the first warm day in a while and you go for a long bike ride. While cycling is fairly easy on the joints, a long bike ride after weeks or months of not riding could mean some overuse damage to your joints.

The importance of going slow

As tempting as it is to jump back into an exercise or excitedly try a new one, take it easy!

Repetition may get a bad rap for being boring, but for many of us, doing the same exercise feels comforting and familiar. But that repetition could put some strain on the joints. As with all aspects of healthy living, variety is the key.

There is no one exercise or activity you can do to strengthen and protect your joints – a varied fitness and movement routine is what’s most helpful to avoid overusing or abusing a given joint.

Strengthening muscles with weights, keeping joints moving with cardiovascular activity, stretching after exercise—these are all part of any health and fitness programme, and even more important for your joints.

Going slow does not mean avoiding movement

Beyond exercise, joint health is necessary for functional movement. At one point or another, we have all had a very deep sleep during which we may not have tossed or turned as much, leading to waking up in the morning with a stiff shoulder or neck. Or perhaps we stayed in front of the computer too long at work without getting up to take a walk and stretch. While those aren’t necessarily examples of joint damage, they do highlight the importance of keeping our joints moving all day (and all night) long. The arthritis foundation suggests taking a standing break every 30 minutes where possible and making time for simple stretches throughout the day. ²

Protect yourself with these joint health tips

Make sure you are wearing the right footwear and using the proper equipment. If you are cycling, go to a reputable bicycle shop to get measured for the right sized bike. If you are running, a shop that focuses on running shoes can be a great resource for analysing your gait and foot movements to determine what is the best shoe for you. This is when social exercise or consulting a personal trainer is very helpful. Body alignment is essential to protecting joints.

Other joint health exercises that are joint-protective are leg squats and push-/pull-ups. Squats help strengthen the muscles that protect the ankles, knees and hips.

Take away some gravity and impact by getting into a pool. Swimming is a challenging workout that minimises joint injury since there is much less impact on the joints. But beyond swimming, water walking and aqua aerobics help get our heart rate up while being good to our joints.

Push-ups and pull-ups are great joint health exercises to help strengthen the muscles in the arms, including the wrists and elbows, as well as the shoulders and neck. As mentioned above, make sure you are doing the exercise with proper form so as not to cause excessive joint strain or injury.

The most important joint health tip of all

Above all else, remember to give yourself a break. When considering what helps joint health, this is so important. As well as moving, you also need to rest and recuperate in order to achieve your fitness goals. Our whole-body benefits from stretching and resting. It is a way to slow down and give your body time to absorb the benefits of an activity and heal from any strain.

1. https://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise [↩]
2. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips [↩]

If you love chocolate but know that processed foods and sugars are not the best thing for you, then raw cacao could be just the answer! Note the spelling though, as while they are similar and look almost identical, cacao and cocoa are not the same thing.

So, what exactly is raw cacao?

Cacao could be considered a healthier version of cocoa. It’s a raw, unprocessed chocolatey superfood that is packed full of nutrients and is made by cold-pressing cocoa beans to preserve their goodness. This process ensures that the living enzymes in the cacao are kept alive, while separating the fat (cacao butter) and producing the nibs. The nibs are the small, chipped pieces of the bean that are left over once it has been fermented, dried and pressed. Cocoa, by comparison, is roasted at high temperatures and heavily processed, which rids it of many of its nutrients. It’s also packed full of sugar.

Where does it originate from?

The cocoa tree, Theobroma cacao, originated from Central and South America, where it was cultivated, and the seeds of its fruit were consumed by the Pre-classic Mayan civilization as early as 600 BC.¹ The cacao bean was even once used as a currency in trade and was served at royal feasts and presented to warriors as a post-battle reward!

When the new world began to colonise these ancient civilisations, they brought their own innovations to cacao, adding sugars and spices to reduce the bitterness. For many years, cacao, and chocolate, were an exclusive commodity, but with the Industrial revolution came the onset of steam-powered machines that made its production easier and brought it to the masses.

Health benefits

Cacao beans are naturally packed with many essential minerals including magnesium, calcium, iron, zinc, copper, potassium and manganese. These nutrients are available in high amounts in raw cacao, and come with a host of health benefits:

Cacao is good for your heart

Research has shown that raw cacao may help to lower the risk of cardiovascular disease because of the bioactivity of certain flavonoids² – a plant compound associated with antioxidant activity. These are thought to improve circulation to the heart to lower blood pressure, reduce inflammation and reduce blood stickiness.

Cacao can improve your mood

Cacao is not only good for your physical health, but your mental health too. Cacao contains phenylethylamine (PEA), a natural compound that’s made in our brain, which is associated with positive mood, as well as tryptophan – an amino acid that the body uses to make serotonin. Eating cacao raises the level of serotonin in the brain, acting as a natural anti-depressant and promoting a sense of wellbeing.³

Cacao is good for your skin!

Flavanol-rich foods, like cacao, have been shown in studies to improve circulation to the skin, increase skin hydration and help protect the skin against sun damage.⁴ Many skincare products contain cocoa butter – the butter derived from cocoa seeds contains large quantities of essential fatty acids and phytosterols, which studies have also shown may help restore the elasticity of the skin and benefit some skin conditions.

How to eat raw cacao

How you choose to consume raw cacao will depend largely on your dietary preferences and tastebuds. While related to chocolate, it’s more bitter and not as sweet, but there’s still no mistaking the taste similarity. It’s fantastic when added to smoothies or desserts when you’re missing a chocolate fix, and if you miss the sweetness, you can always add a little honey or fruit as a natural sweetener. Using it to make a warm beverage is also a popular choice!

Popular combinations for delicious and healthy snacks

One of the easiest ways to eat raw cacao is to combine it in a smoothie. Try blending up a few teaspoons with a banana and some almond milk for a delicious morning breakfast! You can also combine cacao with plain yoghurt, or simply stir it with hot water, milk (or milk alternative) and some honey for a hot chocolate alternative.

1. https://www.sciencedirect.com/science/article/pii/B9780983079125500050 [↩]
2. https://www.liebertpub.com/doi/abs/10.1089/109662000416276?journalCode=jmf [↩]
3. https://pubmed.ncbi.nlm.nih.gov/24915358/ [↩]
4. https://link.springer.com/chapter/10.1007/978-981-15-1761-7_21 [↩]

This is how laughter affects our body

“A day without laughter is a day wasted,” Charlie Chaplin once said. And he isn’t the only one to think this. Dr Lee S. Berk of the Loma Linda University School of Allied Health Professions, and one of the pioneers of laughter research, also encourages people to laugh every day. Why does a researcher agree with a comedian? Because laughter is healthy.¹ If you want to know how laughter can contribute to a healthy lifestyle, check out our article.

Gelotology — the study of humour or laughter

We have all heard the phase “laughter is the best medicine,” but what many people don’t know is there actually is science behind it. “Gelotology” (from gélos, meaning laughter) is the study of laughter or humour. Although researchers like William F. Fry and Lee S. Berk were initially ridiculed for their extraordinary field of interest, it has since become established as a recognised discipline.

Stanford professor William F. Fry was one of the first people to look at the psychological and physiological effects of laughter in the 1960s. Today his studies are regarded as the foundation of gelotology as Fry found that laughter increases the activity of certain cells in the immune system responsible for killing infectious pathogens.²

Is laughter really healthy?

When we laugh, happiness hormones (endorphins) are released.³ But laughing isn’t just about being happy — it is also healthy. Laughter researchers attribute several positive effects on our bodies to laughter. For instance, laughter can have a positive impact on the immune system.⁴ Experts also found that the stress hormone cortisol can be lowered by laughing.¹ Have you ever tried to use laughter to combat stress? Laughter therapies have not only been found to help reduce stress but also to reduce pain.⁵ Humour research is giving the phrase “laughter is the best medicine” a whole new meaning.

Laughter can support the cardiovascular system

Michael Miller, from the Department of Cardiology at the University of Maryland Medical Center, together with William F. Fry, who is carrying out research at the Department of Psychiatry at Stanford University’s Medical School in Palo Alto, found that “mirthful laughter” can keep the blood vessels healthy.³ Their results are based on a study in which randomly selected subjects were first shown a comedy, or humorous TV programme, followed by a film that would trigger mental stress. The subjects’ blood pressure was measured during the experiment.

The study showed that blood pressure measurements, taken after watching a film that causes stress, differ from those taken after watching a comedy that stimulates laughter.³ The results can be explained by the fact that we take in more oxygen than usual when we laugh, due to increased breathing. As a result our pulse increases and blood pressure rises. After laughing the blood pressure drops again. As we are exposed to mild stress when watching serious, non-humorous films and series, this has the opposite effect on blood pressure.³

Whether it’s the latest comedy that’s showing in the cinema or a funny situation in our everyday lives, laughter can stimulate blood circulation and support the entire cardiovascular system.

Laughter can have a positive effect on the immune system

Negative thoughts can trigger chemical reactions and therefore induce stress – which in turn can weaken our immunity. Positive thoughts and genuine laughter, by contrast, can help to reduce stress, strengthen the immune system and protect the body from disease.⁴ Happiness helps our mental wellness. Lee S. Berk is convinced that happiness can also be an effective immune response.¹

In a study with other laughter researchers, Berk wanted to find out whether humour therapy and the mirthful laughter it brings can actually serve a preventive function and have a positive effect on our immune system.⁶ For this purpose, 52 healthy male volunteers were shown a humorous video and had their blood taken before, during and after. The laughter researchers concluded that laughter associated with humour can have a positive effect on our immune system.⁶

Laughter against pain — the most natural pain reliever

We all know that laughter makes us happy. But have you ever considered endorphins as our body’s natural pain relievers? Laughter is not just able to support your immune system – it can also be used as a therapy.

British researchers found that laughter is associated with an increased pain threshold.⁵ Similarly, to their colleagues in the field of laughter research, they initially played funny comedies and sober documentaries to the subjects taking part in their study. They then expanded their investigations to test the effects of laughter on the pain threshold, even under natural conditions, during a humorous theatre performance. Before and after viewing the video clips, or the play, the test subjects underwent a pain threshold test.

In both cases the results of the British research group confirmed that our pain threshold is significantly increased when we laugh.⁵ If we are serious, or do not laugh genuinely, the pain threshold remains unchanged – or may even drop. According to the laughter researchers, the best explanation for the results is the effect that happiness hormones released by laughter have on pain.

Laughter to combat stress — a simple form of relaxation

When we laugh we get a boost of energy and the opportunity to switch off properly. Therefore, laughter can be a great form of stress reduction.⁴ In his numerous gelotology studies, Lee S. Berk found that laughter can cause positive stress (eustress) and therefore reduce negative stress (distress).¹ This kind of stress reduction brought about by laughter is due to the fact that laughter reduces the stress hormone cortisol in our body.

A study at Indiana State University’s Sycamore Nursing Center also found that laughter can reduce stress.⁷ The research group investigated the reaction of 33 healthy female subjects to humorous videos and tourism videos. While the group watching comedy videos that made them laugh saw a drop in stress markers the stress levels of the subjects in the other group remained the same.

The physical symptoms of stress can also be reduced by laughter as laughter can stimulate blood circulation and lead to muscle relaxation — both reactions of our body that can help reduce stress.⁴

Laughing as a workout? 

Do you ever wake up with sore muscles even though you didn’t exercise the day before? If so, you must have had a good laugh. When we laugh up to 300 muscles contract, mainly in the face, chest and stomach.⁸ As well as our muscles, our respiratory system is involved when we have a good laugh.³ Our lungs expand, and our abdominal muscles and chest stretch, working out almost our entire body.

When we exercise our body is very active for a short time. The heart pumps oxygen-rich blood through the body and the metabolism is stimulated. When we have a good laugh the body reacts in a similar way.⁸

However even people who laugh a lot should still stay active and ensure healthy nutrition.

Have you ever heard of laughter yoga? No joke, this type of yoga really exists. Laughter yoga is based on the idea that you can make yourself laugh and benefit from this.⁹ Laughter yoga is now widespread and you can be sure to find a laughter yoga group near you. Try it out and keep yourself healthy with laughter. 

Strengthen relationships with humour

Laughter not only affects our health but also our relationships. As Victor Borge put so well, laughter is the shortest distance between two people. Laughing together can strengthen our interpersonal relationships and understanding of each other.³ Besides, it’s a great feeling to infect other people with your laughter, don’t you agree?

Whether in private or at work, laughter contributes to good will and harmony. Sharing a laugh can therefore also facilitate communication and collaboration.³ In situations of stress or conflict, laughter can defuse the situation and promote teamwork.

Take life with a pinch of humour. Doing so can help you support your health and your social environment.

1. https://news.llu.edu/research/laughter-fool-proof-prescription [↩] [↩] [↩] [↩]
2. “Live Better: A Healthy Laugh” in SA Mind 16, 3, 90–91 (October 2005) doi:10.1038/scientificamericanmind1005-90 [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2814549/ [↩] [↩] [↩] [↩] [↩] [↩] [↩]
4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456 [↩] [↩] [↩] [↩]
5. https://royalsocietypublishing.org/doi/10.1098/rspb.2011.1373 [↩] [↩] [↩]
6. https://pubmed.ncbi.nlm.nih.gov/11253418/ [↩] [↩]
7. https://pubmed.ncbi.nlm.nih.gov/12652882/ [↩]
8. https://www.planet-wissen.de/gesellschaft/psychologie/lachen/pwieistlachenwirklichgesund100.html [↩] [↩]
9. https://www.researchgate.net/publication/262535370_The_impact_of_laughter_yoga_on_subjective_well-being_A_pilot_study [↩]

Sometimes it’s worth stating the obvious: our world would be a better place if we were all a bit kinder towards each other.  So how can we make that happen?

I read somewhere that today, generosity is today almost as endangered as rainforests – as we all strive to pursue our own happiness. But don’t we all remember a time when we helped someone in need – and by supporting the other person, we ourselves experienced a happiness that came with the realisation that we’ve just made the life of another person a bit easier.

That memory can be a great motivation to continue being generous: with our time, knowledge, friendship – and yes, if necessary also with our money. To be generous means overlooking minor mistakes. It means not always having it our way. It means sometimes taking a step back on the pavement when someone else is clearly in a hurry.  

Generosity is probably one of the most understated, yet necessary qualities in our lives today.

It’s not by chance that all major religions equally include generosity as a virtuous quality that should be cultivated and practiced. And fortunately, being generous is actually something that inspires others to behave in a similar way – it’s contagious!

It’s easy to spread generosity…

In a 2012 study from Cornell University,¹ the authors describe a phenomenon known as “paying it forward”: Imagine yourself standing in a queue to get coffee and, as an act of generosity, the person behind you picks up your bill, and the person behind him his, and so on. That’s exactly what happened in a fast-food drive-through in the USA in 2012:  226 customers picked up the bill of the person ahead of them in line – without having to do so. An amazing, and quite obviously contagious gesture.

Social contagion is an interesting idea as it offers us a new perspective on the concept of reciprocity, which is often associated with generosity. Reciprocity describes the feeling of having to return a favour or expecting something in return for our generosity. Reciprocity is a direct relationship between the giver and the recipient of a generous action, rather than the contagiousness of generosity. How is that?

On the one hand reciprocity means that you may have been helped in a difficult situation and you feel you’d like to give something back – that’s a wonderful motivation to donate time or money to charity. Yet if giving feels like an obligation or driven by an agenda (if I do this, that person will owe me) – this may be a good point to take a step back and consider why we’re giving something. Did you ever find yourself shopping for a gift for someone merely because that someone had given you a gift? And how much of your gift was then actually motivated by the feeling of having to return a favour, rather than your joy of finding the perfect gift for this special person?

On the other hand – if you spontaneously decide to be generous towards someone and someone else, who witnesses your good action, takes this inspiration forward – this is a wonderful, indirect and contagious way of being generous.

Because true happiness comes from giving generously without expecting anything in return.²

There’re so many ways we can be generous. We can offer advice – if someone asks for it. Or how about volunteering with a charity: reading to children or giving time to older people who’re otherwise lonely. We can write a restaurant review online, create free open-source software, we can leave honest product ratings online or stop to help someone to change a tyre on the side of the road. Or simply make some time to sit quietly, and listen to someone in need, giving them the space and time to articulate what’s been troubling them – and thereby find a bit more peace of mind.

If we can walk away, being happy about having just listened, without expecting a favour to be returned, then we’ve been truly generous. And we’ll feel a deep happiness that comes from this wonderful gift we’ve given to someone else.

Inspiring others to be generous is something we can easily do: by being generous ourselves. We think this is a great way to spread some good in our world!

1. https://www.nytimes.com/2014/03/16/opinion/sunday/the-science-of-paying-it-forward.html [↩]
2. https://www.swissinfo.ch/eng/sci-tech/warm-fuzzy-feeling_being-generous-makes-you-feel-happier-a-study-reveals/43325688 [↩]

Healthy living as a vegetarian

More and more people are opting for a vegetarian diet. Vegetarians don’t eat meat and fish — and in some cases, they avoid other animal products as well. Many vegetarians want to make their diet healthy and balanced. The issue of animal welfare also often plays a role in the move from eating meat to becoming vegetarian. Vegetarians mainly eat plant-based foods such as fruits, vegetables and grains, giving them an excellent basis for supporting their own health.¹ A healthy vegetarian diet can also support the supply of nutrients such as vitamin B12, iron, zinc and protein, which we otherwise absorb via meat.

What types of vegetarian diets are there?

A diet without meat can be interpreted in many different ways. In addition to the classic vegetarian, there are lacto- and ovo-lacto-vegetarians, pescetarians, vegans and flexitarians. They all, more or less avoid meat, and instead fill their cupboards with a variety of other foods. Eating vegetarian food does not necessarily mean going without, but rather embracing flexibility and diversity. The right choice for healthy food is ultimately up to you. Try different adjustments to your diet until you find the diet that makes you feel good.

Lacto and ovo-lacto vegetarianism

These two types of vegetarian diet are closely related. While lacto-vegetarians supplement plant-based food with honey, milk and other dairy products including cheese, ovo-lacto vegetarians can eat all of the above plus eggs. Lacto and ovo-lacto-vegetarianism are intermediate stages of vegan and vegetarian nutrition. As neither fish nor meat are on the menu, these two forms of nutrition should likewise be rounded off with a balanced diet.

Pescetarian

For pescatarians, going without meat does not mean going without fish. Like flexitarians, pescetarians appreciate the flexibility in their diet, which may consist of fish and seafood as well as plant-based nutrition. By eating vegetarian food that is supplemented by fish, pescatarians can also ensure they give their bodies enough protein.² If you want to be vegetarian and have a balanced diet, pescatarianism can therefore be a good choice.

Veganism

The vegan diet is characterised by a complete avoidance of all animal products. Alongside stopping all consumption of meat, this also means no more dairy products, eggs or fish. Other food ingredients, such as animal fats, are also removed from the vegan diet.
The strictest form of veganism is called fruitarianism. A fruitarian lives off berries, nuts, seeds and fruits which can be harvested without killing the mother plant.
If you eat a vegan diet, you should consider that a nutrient deficiency may occur, as certain meat sources are omitted — for example, protein sources. In order to supply the body with proteins, vegans can use nuts, pulses, cereals and other nutritious foods.² Supplements can also enhance a vegan diet.

Flexitarianism

Flexitarians—also known as flexible vegetarians or semi-vegetarians—eat more vegetarian food, but do not completely dispense with animal products such as meat, fish or dairy products. Being flexible in the choice of food is the focus of this diet. From reduced meat consumption to the abandonment of certain animal products such as milk or cheese, every flexitarian can find an individualised solution for their own healthy diet.

The benefits of vegetarian nutrition

People who eat vegetarian food can benefit from their diet and support their body and their own health. Studies have shown that a vegetarian diet³ can have an effect on blood pressure and minimise the risk of becoming overweight or developing diabetes⁴. Vegetarians also suffer from heart disease less often than people who do not eat vegetarian food.⁴
Due to their predominantly plant-based diet, vegetarians also increasingly absorb secondary plant metabolites which are involved in a variety of metabolic processes in the body.⁵ Secondary plant metabolites are also said to have neurological, anti-inflammatory and antibacterial effects.⁵

Which foods belong to a healthy vegetarian diet?

We know how to adequately meet our nutrient needs with a meat-free diet. Those who want to eat healthy vegetarian food and benefit from their diet should listen to their own body. In this way, a possible nutrient deficiency and associated deficiency symptoms can be quickly counteracted. In view of important nutrients such as vitamin B12, iron, zinc and protein, vegetarian food should always be balanced.⁶

Intake of vitamin B12

Vitamin B12 is present in a form available to humans almost exclusively in animal food sources. However, vegetarians should also take vitamin B12, which contributes to a normal energy metabolism, normal functioning of the nervous system and normal functioning of the immune system, found amongst other things:
• Eggs and dairy products are suppliers of vitamin B12 and perfectly compliment a vegetarian diet.⁷
• Pescetarians can also eat fish and seafood.⁷

Iron intake

Iron contributes to normal cognitive function, normal energy metabolism and normal oxygen transport in the body. Accordingly, iron should be an integral part of a balanced vegetarian diet.
There are plenty of vegetarian foods that contain iron, for example⁸:

• Whole wheat bread, cereals, pasta, quinoa and oatmeal
• Avocados
• Cooked spinach and boiled mushrooms
• Potatoes
• Legumes, such as soybeans and lentils
• Tofu

Foods containing zinc

Zinc contributes to a normal fatty acid metabolism, a normal macronutrient metabolism, and to the maintenance of normal bones, hair, nails and skin. In order to be able to benefit from the health-promoting effects of zinc as a vegetarian, various vegetarian foods are suitable⁹:
• Plant-based zinc sources: nuts such as cashews and pecan nuts, wheat or rye sprouts
• Animal-based zinc sources: cheese, milk and eggs

Compensating for a lack of protein

Proteins help increase and maintain muscle mass and normal bones. As animal protein sources are eliminated, it is all the more important to obtain proteins specifically from vegetarian foods.

The following are considered to be particularly high vegetarian protein sources:
• Dairy products and eggs
• Legumes: soya, lentils and peas
• Cereal products: bread

Things we would like to share as you embark upon a vegetarian diet

Vegetarian, flexitarian or pescetarian? — If you decide to live a vegetarian life, you should make sure that your diet is always healthy and balanced and that you consume all the nutrients your body needs. Why not try out different recipes with nutritious vegetarian foods and discover the best approach for you and your family.

1. https://www.rki.de/DE/Content/Gesundheitsmonitoring/Gesundheitsberichterstattung/GBEDownloadsJ/Focus/JoHM_2016_02_ernaehrung1a.pdf [↩]
2. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/ [↩]
4. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/longterm-health-of-vegetarians-and-vegans/263822873377096A7BAC4F887D42A4CA [↩] [↩]
5. https://www.dge.de/wissenschaft/weitere-publikationen/fachinformationen/sekundaere-pflanzenstoffe-und-ihre-wirkung/ [↩] [↩]
6. https://www.assmann-stiftung.de/vegetarische-ernaehrung/ [↩]
7. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/vitaminb12/ [↩] [↩]
8. https://scopeblog.stanford.edu/2017/10/06/ways-to-boost-blood-iron-levels-while-eating-a-vegan-or-vegetarian-diet/ [↩]
9. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/zink/ [↩]

In life, there is little within our control but for one thing: our breath. 

Enveloping the very definition of life, the breath sustains, nurtures, cleanses, and heals both the body and mind, making mindful awareness of it a valuable technique for optimal wellness.

But what’s the difference between everyday breathing and actual breathwork?

More than you may think.

There is a strong connection between the breath and the brain in which breathwork can actually reset the nervous system and promote wellbeing.

Intentional and controlled breathing may improve health in such ways as reducing and/or managing:

• stress
• anxiety
• depression
• insomnia
• high blood pressure
• increased heart rate
• pain
• poor concentration
• low immunity
• trauma
• grief
• strong emotions

Its popularity is fast growing thanks to both the health benefits it provides as well as the simplicity and accessibility of the practice (and the fact that it’s free!).

To lay the foundation of breathwork and promote homeostasis in daily life, discover what breathing methods work best for you.

Box breathing

This easy-to-remember technique consists of breathing in counts that form a box, such as:

• breathing in for the count of four
• holding for the count of four
• breathing out for the count of four
• holding for the count of four

Note that the count of four can be changed to whatever number you choose.

Belly breathing

To calm quick and shallow breathing, place one or both hands on your stomach and focus on the rise and fall of the belly through slow, deep breaths.

Repeat 3-10 times or more.

4-7-8 Breathing

Utilizing the practice of belly breathing, this technique adds counting for more control and consists of:

• inhaling for the count of 4
• holding for the count of 7
• exhaling for the count of 8

Alternate nostril breathing

While sitting, close your right nostril with your right thumb. Breathe in slowly through the left nostril and then close it with the right ring finger while removing your thumb from the right nostril to slowly release the breath. Repeat 5-10 times on each side.

Modified lion’s breath

As the name suggests, this practice is inspired by the lion. 

Simply fill your belly with as much breath as possible, then open your mouth wide and let out a “ha” sound for complete exhalation.  Repeat as desired.

Mindful word breathing

Attach semantics to the breath by:

• inhaling to I am
• exhaling to words such as at peace, relaxed, thankful

or

• inhaling to I choose
• exhaling to calm, stillness, kindness, love

To hone your technique and discover even more options, seek out resources such as books, guided online exercises, and in-person classes.

Breathing may seem a simple concept and one that can easily be taken for granted, but mindful use of it can provide a plethora of health perks. And the fact that it can be done anywhere at any time? Well, that’s one health resource to breathe in.

At times we may feel that we need to do things on our own, but the importance of having a support system can never be disregarded. Regardless of our age, needs and desires, we may see that at different points in our life, we have turned to different people for different things.

And it’s just as important to nurture and grow our support system. Having a good support system works both ways – we need to support those in our lives just as those people support us.

Recently, we had the opportunity to interview some of the inspirational ladies from women’s cycling team, Lifeplus-Wahoo; Margaux, Kate, Typhaine, April and Babette. They shared their experiences on maintaining a great support system with their friends, family and community: which is fundamental in helping them become successful in the sport they already love so much.

Celebrating other people’s wins

Part of any sport, or in fact, life itself is knowing how to celebrate other people’s successes. We all have bad days, but it’s about handling the losses with grace and assessing the bigger picture. In the case of Margaux Vigié, one of Lifeplus-Wahoo’s team captains, “Somebody else winning can feel like your victory too when you’re invested in them.”

Diversifying your circle

Lifeplus-Wahoo is a prime example of identifying the best talent across the globe and bringing together those different nationalities. Kate from the team explains: ‘It’s the social aspect I really enjoy; being able to go out on long rides with local people around me and big groups. You get to meet lots of people from different places, spending time in the saddle and enjoying the sun. Cycling is such a great sport, and it can take you to so many places where people are at the top competitive level. If that’s a local club, it’s really important that kids are getting involved in it. I think just watching women competing in races, particularly for young girls, can be really inspirational.”

Babette is the youngest in the team: ‘I learn a lot from the older girls. Each of us has a fair chance to stand out though and I think we all make each other stronger and push each other to another level.I’ve had to cancel parties and other events, but I didn’t really mind because I love cycling so much. I still have friends around me in the team. I have them outside of cycling too, and they really understand my life and accept what comes with it.”

The support of family

Whilst meeting new people is important for personal growth, a good core support system, like family or friends, can be just as influential for self-improvement. As Kate comments, ‘London 2012 for me was really inspirational. My parents took me to a local track a couple of years later and then when I’d tried everything individually, I decided to take up triathlon.’ Typhaine echoes this, with cycling running in her blood: ‘my family; both my father and mother were pro cyclists, so it’s a family story. My brother has also been a pro since 2021. My father is now a mechanic in the men’s professional team. When I was young, he was always by my side. I have a lot of trust in him. I always ask for advice. Even though I’m an adult now, we always need our parents.’

April also explains; ‘I started when I was 12. My dad used to do local time trials and a bit of road racing, then he got me into the sport and I’ve loved it ever since. My dad still comes with me on a Sunday ride. He competed at UK-level. He did time trials and competing. I’ve also got a younger brother who cycled a lot when he was younger, before he had a career. We’re a bit of a cycling family.’

It’s a similar story with Babette: ‘My dad was a pro-cyclist, and he really inspired me to get started on the bike. My sister started cycling first and I was really jealous to see her racing. I started on a really small bike when I was five. She still cycles now on the Dutch team, in Parkhotel.’

Working towards a common goal

Whether it’s exercise, diet or a hobby, working as a team can lead to better results. Naturally, our energy levels can wane, so having a team member or a source of motivation to help pick up the slack can be really beneficial. The same is true in the case of cycling – as Typhaine shares, ‘To win a race you not only have to count on yourself, but on the team. You have to push everyone in the same direction to win a race and to achieve the goal. I had a bad crash in 2012, and the girls are always supportive. This morning, for example, I tried to stay on the wheel of the girl in front of me and follow the line in the downhill.’

As we’ve discovered, the importance of a good support system is key, and numerous factors can influence this, from family and diversity, to the power of a common goal.

What affects gut health and why gut health matters so much in maintaining good health. 

Gut health has taken centre stage in the world of natural health for many years and it is finally breaking into the mainstream – but do you know why gut health matters so much? Our gut houses a tremendous collection of micro-organisms that affect much of our body’s internal activities, from how we digest nutrients to our immune function and even our brain function! Gut health is at the very centre of all of these bodily processes so ensuring we have good gut health is very important.

Boosting gut health with probiotics

Probiotics are supplements or food-based products that contain healthy bacterial strains in order to colonise (live in, exist in and interact with) our gut.

The benefits of probiotics are being highlighted in much evidence-based research. They occur naturally in our bodies and are part of the flora of our colons but they often need an extra boost. While the mechanism is not fully understood, probiotics have also been shown to be useful in reducing allergic tendencies¹ and some evidence suggests that enhancing an individual’s gut flora has positive effects on skin conditions such as acne, as well as on too much sun exposure and accelerated skin aging.²

Did you know your gut is connected to your brain?

It might sound strange but there is a strong link and there is much research being conducted on the benefit of the gut-brain connection. The gut-brain connection is a concept that connects the microflora in our digestive tract help with our neurological health, including memory, focus and learning, anxiety and depression and stress.

Now that you know why gut health matters, should you take a probiotic?

Certain people should definitely be taking a probiotic supplement at certain times in their lives. If you are on antibiotic medication, probiotics help restore the natural bacteria that the medication might wipe out. Be sure to begin the course of probiotics immediately after the course of antibiotics though as the antibiotics might immediately kill off the good bacteria you’re introducing through supplementation.

If you’re traveling abroad, take probiotics right before and during your trip to help ward off food-borne illnesses or if you think you might have a case of food poisoning when you’re at home, take probiotics to help the good bacteria ward off the bad ones making you sick. Exotic travels aside, people who suffer from a variety of gastrointestinal disorders can benefit from probiotics. Probiotics can help with everything from minor issues with gas or diarrhoea, to debilitating conditions like inflammatory bowel disease and Crohn’s disease, to temporary infections from E. coli and H. pylori.

Which probiotic should you take?

Not all probiotics are created equal. In fact, many strains of probiotics are not even capable of surviving the acid and bile of our stomach (the first stop in the digestive tract after the mouth)! Obviously if the healthy bacteria can’t make it beyond the first stop, it really isn’t doing any good, so how do you know if you are taking the right probiotic?

Although there are many species with probiotic activity, most probiotics belong to one of two groups—Lactobacillus or Bifidobacterium. Then there are different species types, such as Lactobacillus acidophilus and Bifidobacterium bifidum. Beyond that, nomenclature is the strain type, such as Lactobacillus acidophilus DDS-1. Many supplements won’t include the strain type, but it is important to know, since different strains serve different purposes.

As a general guide, choose a supplement that has at least seven distinct strains and at least 5 billion colony-forming units, or CFUs. Additionally, live probiotics are the only form that are truly beneficial, since they can colonise and grow in the intestine only if they are alive. It’s common to find supplements that contain living microbes at the time of manufacture. But often there isn’t a guarantee they’re alive by the time you consume them. Check to see if the supplement needs to be refrigerated or if it’s okay at room temperature. Most important, be sure you are buying from a manufacturer that is impeccable with quality.

1. Yang, Gui, et al. “Treatment of Allergic Rhinitis with Probiotics: An Alternative Approach.” North American Journal of Medical Sciences, Medknow Publications & Media Pvt. Ltd., Aug. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/ [↩]
2. Kober, Mary-Margaret, and Whitney Bowe. “The Effect of Probiotics on Immune Regulation, Acne, and Photoaging.” International Journal of Women’s Dermatology, Elsevier, 20 May 2015, www.sciencedirect.com/science/article/pii/S2352647515000155 [↩]

We’ve all got our own ideas of what a superfood is – many would argue that chocolate, for example, is a ‘super’ food, thanks to its delicious, morish flavour.

But superfoods did not get their name because of the way they taste (although they do taste delicious!) but because of their very high nutritional density that enables them to deliver substantial amounts of vitamins, minerals and antioxidants, while containing very few calories.¹

Why do we need superfoods?

Thanks to their high concentrations of vitamins and minerals, eating a diet rich in superfoods can help us to fight off illnesses and keep us healthier. Superfoods have been shown to promote heart health and weight loss as well as increase energy levels and reduce the effects of aging.²

A healthy diet relies upon variety – no single food can give you all the nutrients your body needs, so while superfoods are fantastic for your health, it’s important to add them to a balanced diet containing plenty of fruits, vegetables, lean protein, whole grains, legumes and nuts, while avoiding refined sugar and processed foods.

What are the different types of superfoods?

There are so many different types of superfoods, which can easily be eaten as part of your diet to enhance a healthy eating regime. From the everyday foods you see on your supermarket shelves, to the more exotic and unusual sounding, there are many ways that you can enhance your diet with the following superfoods.

Raw cacao. Good news! While chocolate itself is not a superfood, the dried seeds it is made from are! Raw cacao seeds contain one of the highest natural sources of magnesium and are also packed full of calcium, zinc, copper and selenium. In fact, raw cacao contains more antioxidants per gram than blueberries and goji berries! Raw cacao is high in flavanols – plant compounds associated with antioxidant activity. The flavanols in cacao are thought to help improve circulation to the heart² which may help to lower blood pressure and reduce inflammation. As cacao contains a small amount of caffeine, as well as theobromine – a compound known to have a mild energising effect – it may also be good for improving your energy levels.

Berries. Berries are a fantastic addition to your diet thanks to their high concentration of vitamins, minerals, fibre and antioxidants. Strawberries, raspberries, blackberries, blueberries, cranberries and Goji berries are all associated in studies³ with a reduced risk of inflammatory conditions such as heart disease. The best part? They taste delicious! Berries are an easy addition to your diet and can be added to yoghurt, smoothies or cereals, or simply eaten with a snack. If they’re not in season, it’s just as healthy to buy them frozen.

Yoghurt. An excellent source of calcium and protein, yoghurt is also packed with live cultures known as probiotics. Probiotics are ‘good’ or ‘friendly bacteria that work to protect you against the other, more harmful bacteria that also live inside your body. Yogurt can be eaten on its own – or with some berries to combine another superfood! You can also use it in place of sour cream or in dips or sauces. Be sure to choose yoghurts that contain live active cultures.

Reishi Mushrooms. These rare mushrooms grow at the base of deciduous trees and have been gaining a lot of attention recently thanks to their range of purported health benefits. Studies have shown that these mushrooms contain high levels of the Polysaccharides and Triterpenes, the active components proven to strengthen our immune system.⁴ Studies have also highlighted anti-inflammatory benefits that have helped with allergic reactions linked to asthma and contact dermatitis.⁵

Leafy greens. Packed full of fibre, dark, leafy greens are also a fantastic source of vitamins A and C, as well as calcium and other nutrients including iron, magnesium, zinc and folate. Kale, collard greens, swiss chard, spinach and turnip green have all been shown in studies⁶ as having the potential to reduce the risk of some chronic illnesses like diabetes and heart disease. You may love these vegetables on their own, but you could also try adding them to soups and salads, curries, stir fries and even smoothies!

Quinoa. This super grain is easier to source now thanks to its increase in popularity, which has seen it hit supermarket and health food store shelves. There are more than 120 different varieties of quinoa, but the most popular by far is simple white quinoa, which has a mild flavour. It’s high in antioxidants, copper, fibre, iron, magnesium and zinc and can be used in place of rice. You can also add it to salads, make burger patties with it or use it to bulk out soups and stews.

Preserving nutrients to keep superfoods super!

The superfoods listed are all fresh, which means they will spoil if not eaten relatively quickly. Some superfoods may not be local to us, so how can we still benefit from them? Thanks to the process of freeze drying, we can still enjoy these superfoods and benefit from all the goodness they offer! Freeze drying preserves food by removing around 98% of its natural water content, which stops it spoiling, but preserves most of its colour, flavour and most importantly, its nutritional value. Studies have shown that this type of dehydration method is the best to preserve nutritional qualities when compared to other dehydration methods, especially when operated under vacuum.⁷

Versatile and easy to consume

Perhaps the best thing about superfoods is just how easy they are for us to consume. Many people enjoy their natural flavours and are happy to just eat them on their own, by snacking on a handful of berries, for example. If you prefer to be a bit more adventurous, you can add them to your meals in the form of soups and salads, or in smoothies.

Remember that the key is to get a good balance of superfoods so that you are putting a wide range of nutrients in your body. Get creative with your flavours and enjoy bringing a new and healthy dimension to your meals.

1. https://www.medicalnewstoday.com/articles/303079#what_are_superfoods [↩]
2. Shiina Y et al. Acute effect of oral flavonoid-rich dark chocolate intake on coronary circulation, as compared with non-flavonoid white chocolate, by transthoracic Doppler echocardiography in healthy adults. Int J Cardiol. 2009 Jan 24;131(3):424-9. [↩] [↩]
3. https://pubmed.ncbi.nlm.nih.gov/26501271/ [↩]
4. https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.508.8752&rep=rep1&type=pdf [↩]
5. Stavinoha, W.B., 1990. Study of the anti-exploration of Ganoderma lucidum. Presented at the Third Academic Joint Conference, pp: 201-208. times. [↩]
6. https://pubmed.ncbi.nlm.nih.gov/29751617/ [↩]
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7022747/ [↩]

Busting the myths about grey hair causes, once and for all.

There are many urban myths about why our hair turns grey. Is there a link between grey hair and stress? Can a single scare turn a person’s hair white? Are smokers more prone to going grey early? It’s a fact of life that sooner or later we all end up with grey hair. Or is it? We’re busting the myths about grey hair causes and separating fact from fiction, revealing how to keep your hair healthy and young-looking for as long as possible.

Grey hair is inevitable. Fact or fiction?

Fact. There’s no escaping it forever. Your hair colour is created by melanin, a naturally created chemical in hair follicles. Melanin-creating cells begin to die as we age and without the same levels of pigment, hair strands get lighter and lighter, thus becoming silver, grey, and, once no melanin is left, white.
When a hair follicle finally stops creating melanin, it won’t be able to grow coloured strands again. Certain outside factors can contribute somewhat to premature greying, but the odds are good that everyone will go grey eventually, if they live long enough.

Diet affects the onset of grey hair. Fact or fiction?

Fact. Multiple studies have shown nutrition to be a deciding factor in when your hair turns grey. One study in particular linked a lack of dietary vitamin B, folic acid and biotin to premature greying.¹ Another unrelated study discovered a possible connection between a lack of iron, calcium, and vitamin D3 and greying hair.²
We know that once hair follicles stop creating pigment, they never will again, so switching to a healthy diet now probably won’t bring your colour back but it certainly seems possible that maintaining one could help prevent premature grey hairs from showing up in the first place.

Being scared causes grey hair. Fact or fiction?

Fiction. This is one best saved for the movies. Once the melanin in your hair follicles stops being produced, it stays that way. The only way for your hair to change colour is to dye it. It’s common to hear people blame their grey hair on a single stressful event or a big fright but greys are far more likely to come as a result of your genes. If your parents went grey early, there’s a good chance you will too.³

Stress causes premature grey hair. Fact or fiction?

Fact. Grey hair and stress do seem to be related. Parents who blame their grey hair on years of dealing with unruly children may be correct. A recent study undertaken in Turkey found numerous risk factors associated with premature grey hair. One thing they all had in common is they were all factors that caused an increase in oxidative stress in the body.⁴

Too much dye causes grey hair. Fact or fiction?

Fiction. Just like the myth of a single stressful event causing grey hair, dye will not permanently make you go grey either. Again, your genes are responsible for deciding whether or not your hair goes grey early—not dye, harsh shampoos, stress or frights, although as noted above, chronic oxidative stress may well contribute to early greying.
Cigarettes turn hair grey. Fact or fiction?

Fact. It’s another reason to put down the cigarettes. Unlike a single stressful event and hair treatments, cigarettes are an outside factor that can contribute to premature greying but studies have shown that smokers tend to have earlier onset of hair greying. One study in particular found smokers were two and a half times more likely to develop premature grey hair than nonsmokers.⁵

It’s possible to go grey overnight. Fact or fiction?

Fiction. Don’t worry, you’re not going to go to bed and wake up having suddenly gone grey. Your head has somewhere between 100,000 and 150,000 individual hairs on it. Each one has its own individual cycle of growing, falling out and regrowing at a rate of roughly one centimetre per month. On top of this, once a strand of hair grows out from the scalp, its colour will not change. For your hair to turn grey overnight, every hair would have to fall out at once and regrow with no melanin.

The most important thing to remember with grey hair is that it will eventually come to all of us and is a natural part of living. If you’re really not happy with it speak to your hairdresser about a good-quality, safe dye, but if you can embrace it, you might find it suits you more than you expected.

1. Daulatabad, Deepashree, et al. “Prospective Analytical Controlled Study Evaluating Serum Biotin, Vitamin B12, and Folic Acid in Patients with Premature Canities” International Journal of Trichology vol. 9,1 (2017): 19-24. [↩]
2. Bhat, Ramesh M et al. “Epidemiological and Investigative Study of Premature Graying of Hair in Higher Secondary and Pre-university School Children” International Journal of Trichology vol. 5,1 (2013): 17-21. [↩]
3. “Gray Hair Facts: What Causes Gray Hair?” WebMD, www.webmd.com/beauty/ss/slideshow-beauty-gray-hair-facts [↩]
4. Akin Belli, A., et al. (2016), “Risk Factors for Premature Hair Graying in Young Turkish Adults.” Pediatric Dermatology, 33: 438-442. doi:10.1111/pde.12881. [↩]
5. Zayed, Ayman A., et al. “Smokers’ Hair: Does Smoking Cause Premature Hair Graying?” Indian Dermatology Online Journal vol. 4,2 (2013): 90-2. [↩]

The term ‘toxic emotions’ is regularly used, but what are they exactly?

They are feelings of anger, guilt, shame, anxiety, fear, self-loathing, regret, bitterness, and resentment – feelings that bring no positive benefit to our lives or our mental wellbeing. These are all toxic emotions that are harmful not just to us but to everyone around us, at home and at work. Toxic emotions, when left unchecked, can impact our mental and physical health. Fortunately there are many ways you can learn to deal with toxic emotions and align your thoughts with positive patterns.

Protecting yourself and your loved ones from the consequences of too much negativity starts with an understanding of how your emotions influence the world and how the world influences your emotions. It’s a two-way path—or better yet, a web of connections. No wonder it has been said that it’s easier to catch an emotion than it is to catch a cold.

Why is it so easy to find yourself feeling toxic emotions?

Research on a range of habits and feelings, both good and bad, reveals that they can be contagious. For example, a study of interpersonal chemistry through negativity found that sharing negative ideas about a third party is particularly effective in promoting closeness between people. In other words it’s bonding over a mutual dislike of someone else.¹ While this may create an initial bond, it is hardly a healthy basis for a friendship. This is likely a holdover from primitive times when there was survival benefit in small groups of humans bonding together and seeing other groups as “the enemy.”

Today such bonding patterns have become dysfunctional and may have an “anti-survival” effect. In other words, what used to help us survive is now a force that attracts negative people and bad influences into our lives. This is compounded by unrelated findings that show your chances of being unhappy are doubled after you come into contact with just one negative experience.²

How to deal with toxic emotions?

Luckily happiness and acts of kindness are contagious too. Just like learning how to deal with toxic emotions, you can also learn how to feel more positive ones. The effects of performing one good deed can spread outward through complex social connections affecting people you may never meet.³ Perhaps better still, for every “happy” friend you have, your chances of being happy yourself increases by almost 10 percent.⁴ We tend to attract into our lives the thoughts and emotions we focus on. On top of that, a primitive instinct to mimic our companions’ expressions, body language and speech makes us even more susceptible to “catching” emotions from the people we interact with the most.⁵

It’s clear that our emotions affect the people around us and that the people around us affect our emotions.⁶ Naturally, it follows that if you surround yourself with people who dwell on negative experiences and toxic emotions, you will begin to align yourself with the same thoughts and experiences.

Conversely if you spend your time with people who focus on joy, gratitude, happiness and other positive emotions, you will find your own thoughts and emotions to be aligned with positive things, people, experiences, ideas and concepts.

This is easiest to do at home, where we have the most control over our lives. You choose who to let walk in your door, what music is played on the stereo and what channel the television is on. It might seem trivial at first but these environmental factors can have a major impact on your emotional state.

After a stressful day, coming home to your personal sanctuary and spending time with positive-minded friends, listening to uplifting music, watching a light-hearted show, reading a motivational book or doing any other activity that helps you feel less stress will help you realign your thoughts with positive frequencies and will reduce the risk of toxic emotions taking hold.

How to deal with toxic emotions at work

At work it can take a little more practice to avoid catching toxic emotions. This is because often we can’t choose the people we have to spend time with. Whether it’s a boss who shouts at subordinates or a co-worker who gossips about people in the office, sometimes there is no avoiding negativity in the workplace.

When toxic emotions abound, the best way to avoid becoming infected is to bolster your positive thoughts by seeking out other people in the office who want to keep a positive outlook and find joy at the office. When you invest time and energy in these relationships, your own good deeds and positivity will ripple through the office and counteract negativity. The effect can snowball as more and more co-workers feel the difference made by not dwelling on toxic feelings which can lead to not just less stress and better feelings but also improved cooperation, decreased conflict and increased work performance.⁷

Whether you’re at work, at home, out with friends or meeting new people at a dinner party, always remember that you don’t need to react to every negative influence you come across.

Negatively focused people often seek out others to join them. When you consider what toxic emotions are, you will most likely be able to recall a conversation in which someone tried to get you to complain about another person or situation. The next time this happens to you, remember that you don’t have to react. You don’t have to agree and let negative emotions take hold. You also don’t have to confront the person which can spark an argument.

What if you can’t avoid a toxic person or environment?

If you have no choice but to be around people displaying toxic emotions, your most viable option is to simply not let the negative comments influence you. Take a moment to examine your own inner thoughts and make sure that you are staying true to your desire to focus on positive thoughts and experiences.

When possible, remove yourself from the situation quickly but politely. At work, this can be as easy as saying you have a deadline to meet. At a dinner party, you can excuse yourself to refresh a drink.

Much like germs, emotions are contagious. And if we don’t take some precautions, we can catch toxic emotions without realising it. The absolute best way to bolster your immunity to toxic emotions is to surround yourself with other people who intentionally align their thoughts with positive frequencies.

1. Bosson, Jennifer K., Amber B. Johnson, Kate Niederhoffer, and William B. Swann. “Interpersonal Chemistry through Negativity: Bonding by Sharing Negative Attitudes about Others.” Personal Relationships 13, no. 2 (2006): 135–50. https://doi.org/10.1111/j.1475-6811.2006.00109.x [↩]
2. Hill, Alison L. et al. “Emotions as Infectious Diseases in a Large Social Network: The SISa Model.” Proceedings of the Royal Society B: Biological Sciences 277.1701 (2010): 3827–3835. PMC. Web. 3 May 2017 [↩]
3. James H. Fowler and Nicholas A. Christakis. “Cooperative behavior cascades in human social networks.” PNAS 2010 107 (12) 5334-5338; published ahead of print March 8, 2010, doi:10.1073/pnas.0913149107 [↩]
4. Christakis, Nicholas A, and James Fowler. “SOCIAL NETWORKS AND HAPPINESS.” SOCIAL NETWORKS AND HAPPINESS | Edge.org, n.d. https://www.edge.org/conversation/social-networks-and-happiness [↩]
5.  Colino, Stacey. “Are You Catching Other People’s Emotions?” U.S. News & World Report, n.d. https://health.usnews.com/health-news/health-wellness/articles/2016-01-20/are-you-catching-other-peoples-emotions [↩]
6. Larson, Reed W., and David M. Almeida. “Emotional Transmission in the Daily Lives of Families: A New Paradigm for Studying Family Process.” Journal of Marriage and the Family 61, no. 1 (1999): 5. https://doi.org/10.2307/353879 [↩]
7. Barsade, Sigal G. “The Ripple Effect: Emotional Contagion and Its Influence on Group Behavior.” Administrative Science Quarterly 47, no. 4 (2002): 644. https://doi.org/10.2307/3094912 [↩]

What’s intuitive eating and how is it different to eating mindfully?

Intuitive eating is the antithesis of dieting, calorie counting, food obsession and body shaming. The idea was first written about on a mainstream level about twenty years ago by Evelyn Tribole and Elise Resch. They wrote a book that among other things highlighted some basic principles in intuitive eating.¹

The primary idea is to reject the merry-go-round of the dieting mentality, accept your body and tune in to its true needs.

Many of us have no idea what eating from hunger to satiation even feels like. And to further complicate things, what does eating what we crave look like, if what we crave isn’t healthy?

Intuitive eating listens to what your body really needs

Trendy diets and lifestyle changes that exclude foods or concepts of when to eat and when to remain hungry, change faster than the seasons. Intuitive dieting is the total opposite of this. The idea is that you listen to what your body is telling you about what it needs to be fed, as opposed to enforcing limits and guidelines on your consumption. Intuitive eating promotes the idea that our bodies know the way. We just have to be in tune with them, listen and follow that way.

Research has shown us that dieting doesn’t last long. On the occasion that a dieter does lose weight, the weight usually does not stay off.² But we all continue to fall into the trap of diets that limit calories, carbohydrates, fat and sugar and require times when you can, can’t or shouldn’t (guilt!) eat.

The complexity of our relationship with food

Our relationship with food is a complex one—part natural, biological and evolved; part nurtured, taught and socialised. Aggressive food-marketing campaigns tempt us to eat and eat and eat. Emotions and stress of modern life trigger us to eat even when we aren’t truly hungry. Our families of origin or our cultural experiences have ideas of what food means in terms of quality and quantity.

It’s about trust—trust in ourselves and the dynamic between our bellies and our minds. It’s about getting in tune with your body and learning to trust it again.

Yes, this means cake, wine and burgers can be consumed from time to time, but intuitive eating is as much about knowing when your stomach is satisfied as it is about feeding your hunger.

Learning from the ultimate intuitive feeders – babies

If you’ve ever seen a new-born or infant drink milk from the breast or a slow-flow bottle nipple, you will see an example of perhaps the truest form of intuitive eating. The baby will drink when she or he is hungry, initially eating with vigour but eventually slowing down and taking pauses. Babies focus on the eating and the experience of eating—the sensations of being in their caregiver’s arms and the smell of the milk. And they usually come off the breast or bottle nipple when they are satiated. With the breast or a bottle nipple that has a similar flow speed, most babies will not overeat.

Another concept in intuitive eating is to rid yourself of guilt related to food and eat what you want. Make peace with food. Food has the ability to do so much more than just fuel us. It can bring us to satisfying heights of pleasure and experience. Or it can plague our conscience for days as we dwell on the decisions we make about what we put in our mouths and bellies. This guilty dance of good and bad is not only unhealthy, but unhelpful.

Intuitive eating vs mindful eating

A guiding principle is to start eating according to what your body is telling you. This means you have to create mindfulness around hunger, cravings and satiation. We often eat mindlessly. We look at that cookie on the breakroom table at work and shame ourselves for eating it as we shove it into our mouths. Within seconds it’s gone! But what did it even taste like? What was the texture? Did we even appreciate it, much less experience it? Intuitive eating heralds the pleasure factor of food and invites us to lean into that. Mindful eating encourages us to take in every aspect of the food we are putting into our mouths and truly experience it.

Mindful eating also invites us to pay attention to how we feel after eating certain foods and to use that feedback to adjust our diet accordingly. When people have been eating a highly processed and/or fast-food diet, their senses of taste and smell are often dulled and they don’t notice any relationship between what they eat and how they feel, which often is “not very good.” So the first step is to learn about and gradually switch to a diet of whole, preferably organically produced, foods. Most people, after a while, regain the ability to notice what smells and tastes of “real” food they are particularly attracted to, and subtle changes in how they feel after eating specific foods or groupings of foods. Once you gain this ability, you’re on your way with intuitive eating.

Keeping focused on intuitive eating

The challenge is that it takes a lot of emotional work to get into a good groove with both intuitive eating and mindful eating. Just as with any mindfulness practice, or even healthy lifestyle, we have to reset our mental compass, sometimes several times a day—or even several times a meal! But by simply asking ‘what’s intuitive eating?’ when we start to feel hungry, we change our relationship with food and start to experience the physical, as well as psychological, benefits. Once we do that, intuitive eating will become easier and more natural to get to grips with.

1. Tribole, Evelyn, and Elyse Resch. Intuitive Eating: a Recovery Book for the Chronic Dieter: Rediscover the Pleasures of Eating and Rebuild Your Body Image. St. Martin’s Paperbacks, 1996. [↩]
2. Lowe, Michael R., et al. “Dieting and Restrained Eating as Prospective Predictors of Weight Gain.” Frontiers in Psychology, vol. 4, June 2013, doi:10.3389/fpsyg.2013.00577. [↩]

Have you been keen to try some new hobbies but can’t find the time?

Well, many people over 50 choose to make time, not simply for the pleasure of trying something new, but for the benefit of their mental health and wellbeing. It’s a brilliant way to make new friends, de-stress and have fun – after all, 50 is the new 40!

Since the pandemic, many people have experienced a shift in priorities, especially regarding their work/life balance. Wanting to protect their mental health or simply to improve their wellbeing, many people have chosen to take early retirement, and those just over 50 have decided to continue newfound hobbies they discovered a passion for while in lockdown.

Whenever you choose to retire, the traditional golden handshake and the gifted carriage clock have long since been carried into the history books, thankfully, along with the misconception that retirement means taking it easy in your armchair and slippers.

Nowadays, retirement can often begin in your fifties and guess what? It’s no holds barred enjoyment from cruising and kayaking to dancing and dominoes, not to mention the more extreme pastimes for the adventurous.

While that may not be the case for everyone, there are plenty of great opportunities to try a new hobby, perhaps something you’ve always wanted to do or explore ideas you never knew existed.

How about trying paragliding, surfing or rollerskating? Or, for those ready to live life in the fast lane, there’s even extreme ironing (yes, it’s a thing) and barefoot skiing!

Whether you’re a wannabe’ Indiana Jones’ or more of an ‘armchair explorer’, we have compiled a list of the Best hobbies for over 50’s with something for everyone.

But first, let’s take a quick look at the benefits.

• Relieve stress and overall wellbeing
• Improve mental health and cognitive ability
• Enhance mental health
• Build your self-confidence
• Make friends.
• Share your skills with others
• Find a new passion
• Hone your current skills
• Create new social connections
• Bring in additional income

From helping to reduce depression to boosting dopamine in the reward system, researchers review how taking up a hobby can positively affect your mental health. But a less obvious recommendation is to ensure you’re still finding time to do the things you enjoy. In fact, research shows that having a hobby is linked to lower levels of depression – and may even prevent depression for some.

Alongside pleasure and motivation, hobbies can also bring other benefits. Physical hobbies can improve your fitness, and others can even enhance your brain function. Research suggests that some pursuits, like playing a musical instrument, can improve your memory, while artistic hobbies, such as reading, board games and puzzles, are reported to prevent dementia later in life.

Best Hobbies for the over 50s

Grow your own food

One of the most relaxing pastimes, gardening, is fruitful in more ways than one. A naturally slow process that simply can’t be hurried encourages you to take your time and be at one with nature. It provides a calming effect and a way to connect with nature while working with your hands: It’s beneficial for both mind and body. And don’t be put off by managing a large space; gardening can be done on any scale, from a windowsill filled with kitchen herbs to a backyard vegetable plot; it’s ideal for busy lives and smaller budgets.  

Geocaching

A great hobby for those who love walking and love a little treasure hunting!

For those detailed oriented; Geocaching uses a Global Positioning System (GPS) receiver or mobile device and other navigational techniques to hide and seek containers, called “geocaches” or “caches”, at specific locations marked by coordinates all over the world.
A typical cache is a small waterproof container containing a logbook and a pen or pencil. The geocacher signs the log with their code name and date to prove that they found the cache. After signing the log, the cache must be put back exactly where the person found it. Larger containers such as plastic food containers can also contain items for trading, such as small toys or trinkets.

Foraging

Another great way to enjoy the outdoors, foraging, whereby you source wild food for free, is ideal for those interested in their local flora and fauna while learning about which foods are edible, medicinal and restorative for our mental health and wellbeing.

It’s advisable to go with an experienced and knowledgeable guide for your first few foraging expeditions to make sure what you’re picking is safe and not poisonous. Choose from a menu of wild berries, mushrooms, plants and roots to cook or eat raw. There is likely to be a specialist in your area, and they usually offer small group or 1-2-1 walks. You can also find a range of apps on your phone to help you identify wild foods, and there are also some great pocketbooks you can take with you on your travels.  

Nordic walking

Nordic walking is a specific pole walking technique that harnesses the upper body’s power to turn walking into a workout. It can be adapted for anybody and done anywhere, and you’ve likely seen a group pass you in your local community. There are many Nordic walking groups for all activity levels, from beginners to more experienced walkers. It’s a great activity to meet friends, get the exercise you want and develop your fitness.

Private pilot license

For those keen to reach the heights of adventurous hobbies, getting your private pilot’s license is easier than you think. As a private pilot, you can fly virtually any aircraft, operate in visual flight rules (VFR) conditions, and add additional ratings such as the multiengine or instrument ratings. And a bonus is that you don’t need hundreds of flight hours to complete your training. In fact, it could take you only a few weeks to get the license.

If you’re a keen learner and like a challenge, this is the perfect hobby for you. Plus, you’ll be able to fly off on your travels whenever you want.

Dog sitting

If you’re a dog lover, this is a great way to help others while indulging your passion for pups. Many people work during the day or are reluctant to put their adored pooch in kennels when they want to holiday, so you could turn your affection for dogs into a useful hobby of dog sitting.
How it works is up to you, you can simply walk a doggy each day or offer to pet-sit in the owner’s home while they are on holiday. Alternatively, you can set up a holiday home at your house to accommodate the dogs, which may be more convenient for you. However you set up, remember it’s a hobby, so it should be fun, relaxing and work for you.

Mixology

If you’re a budding bartender or mixologist, you can sharpen your skills with a local class or online tutorials. Plus, there are loads of great books, online groups and events you can attend to learn more about mixing your favourite tipples. This is an ideal way to meet like-minded friends and share your ideas and experiments. Serve up delicious drinks to yourself or your friends, and maybe even show some bartending tricks you’ve picked up along the way.

Gaming and Virtual Reality

You’re never too old to start playing video games, choose from favourites such as Candy Crush, Minecraft, Wordscapes or Flight Simulator Extreme; you can get your armchair kicks however you want. It keeps your mind active and stimulates your senses by developing quick reflexes and response times.

You can even try Virtual Reality or VR, as it has become increasingly popular with people of all ages. Virtual Reality is changing the landscape of the at-home gaming experience as you can travel, experience new activities and transcend worlds all from the comfort of your own home.

Try to beat a world record

How do you think so many people break world records? They often start as hobbies and become a little more competitive to become the best. You could do the same.Do you have an interesting or odd skill? Like limbo dancing or walking like a crab? Perhaps you have a hobby for collecting things? Anything from buttons or insects to trading cards and Barbie dolls. Or maybe you could make the world’s biggest cake? Roundest rubber band ball or longest domino run?

Every hobby can be transformed into a record-breaking success with dedication and imagination. If you have any interesting or weird skills, check online to see if other people have done them and how well they did, then try to beat the record yourself.

Finally, for those who are looking for something completely different and crazily challenging,

Extreme Ironing

It really is a thing: Extreme ironing is an extreme sport in which people take ironing boards to remote locations and iron items of clothing. According to the Extreme Ironing Bureau, extreme ironing is “the latest danger sport that combines the thrills of an extreme outdoor activity with the satisfaction of a well-pressed shirt”. Crazy but true!

Any new hobby you choose to try can significantly improve your mental health and wellbeing, whether you’re over 50 or older. The sooner you make time for hobbies in your life, the sooner you will experience the positive effects on your physical and psychological wellbeing that are widely documented.

If you feel like something is missing in your life, you want to meet new people, make new friends, or you think your mental health declining, it would be worth considering some new hobbies. All that matters is what interests you and what you find therapeutic for your mind and body.

Regular exercise is the best solution for a healthy body, offering a whole host of short and long term benefits. The main benefits can be split into three areas:

1. Aerobic endurance

2. Strength gains

3. Psychological benefits

Whilst helping to improve your physical shape externally and the health of your body internally, exercise can also have positive effects on your mood, energy levels, sleep quality and combating stress.

How much exercise do I need to do to be healthy?

The benefits of staying active on your life are varied and widespread, but just how much exercise do you really need to feel the benefits?

According to official NHS advice,¹ all adults should be engaging in two different types of activity on a weekly basis:

• Aerobic: cycling, walking, jogging, swimming, sports
• Strength: lifting weights, body weight exercises, resistance band work, yoga

It’s recommended to complete 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week. Two sessions of strength training a week are also highly recommended where all the body’s major muscle groups are worked. Strength training is a great way to strengthen muscles and bones, regulate blood sugar levels and blood pressure and maintain a healthy weight.

Do shorter exercise sessions still have health benefits?

Studies have shown that completing less exercise than recommended isn’t a bad thing with plenty of benefits still to be gained.

If a short session sounds more achievable, making them more intense could actually reap the same benefits as a longer, moderate session. High-intensity interval training (HIIT) is a popular way to train your body hard when time is limited.

An additional benefit to short, sharp sessions is the buzz you often come away with, thanks to close association of exercise intensity and the release of beta-endorphins,² a hormone produced by the brain that reduces the perception of pain whilst triggering feelings of exhilaration. Known as ‘feel-good hormones’, researchers have found that HIIT triggers a significantly greater release of endorphins when compared to moderate exercise levels.³

Are longer exercise sessions necessary?

More time training will often bring greater benefits. You’ll become fitter and stronger, and could lessen your risk of disease. However, training for multiple hours a day is not achievable for most people. This is best left to professional athletes and sportspeople who have highly organised and regulated exercise schedules, as well as diet plans to make sure they’re performing and recovering optimally.   

Any physical exercise is better than none at all. If you can’t commit to 30 minutes five times a week then think little and often to help accumulate the benefits over time. The most important aspect of exercise is to make it regular and part of your lifestyle. It’s here where you’ll reap the most rewards.

1. NHS: Physical activity guidelines for adults [↩]
2. NCBI: Exercise intensity-related responses of beta-endorphin and catecholamines [↩]
3. Medical News Today: Endorphin release differs by exercise intensity, study finds [↩]

What’s inner beauty got to do with how we look on the outside?

The notion of beauty has changed over the decades and no longer conforms to a singular body type or a specific, enhanced physical feature. Instead, more women are embracing beauty as a multifactorial concept, with wellness at its nucleus and a recognition that beauty is not simply external, but also comes from within. Inner beauty once related solely to your character, or soul, but it’s developed beyond that and when we speak of ‘ beauty from within’ we no longer just mean on an emotional level, but on a physical level too. Simply put, what happens on the inside affects how we appear on the outside.

The cosmetic, hair care and skin care industries are changing as many women across the world are rightfully equating wellness and healthy living to the concept of what is beautiful. Inner beauty is taking more of a centre stage. This progress may have come from the health and wellness spas of larger global cities and those services are becoming increasingly popular in more provincial areas. There is also some global inspiration from places like China, where acupuncture — the essence of wellness there — is commonly utilised for beauty treatments.

Beauty is an ever-changing concept

Concepts such as nurturing your inner spirit, understanding your energy cycles and decreasing stress are becoming common in beauty routines. Whereas before the beauty industry would sell consumers the hope for beauty in a jar, now they recognise that consumers want a more holistic health approach.

Popular ideas such as ensuring your skin is healthy instead of covering up unhealthy skin with makeup or taking supplements with biotin and methylsulfonylmethane (MSM) to ensure hair health, are becoming the norm. Similarly, instead of a focus on being skinny or on thinness, women are opting for body image preferences that lean more toward fit and toned.

Women are beginning to believe that beauty is the offspring of wellness and health.

Intuitively we know that wellness and beauty are intricately linked. For women, aspiring to beauty is often a key motivator in maintaining a healthy lifestyle. To put it bluntly, vanity can move us into wanting to take healthy action, although it doesn’t always move us into that healthy action.¹ But seeing beauty, health and wellness as important values in our lives is far from narcissism. We don’t just see beauty visually — we feel, hear and sense beauty. It is so much more complex than just a physical attribute. Winston Churchill famously referred to vanity as “that vice that promotes so many virtues.”

Focusing on inner beauty is a motivator for those seeking external beauty

One study analysed how the desire for the appearance of healthier skin was a key motivating factor for increasing the consumption of vegetables and fruits.²

Another study had participants look at images of people with sun-related aging as a motivating factor for better sunscreen usage compliance.³ The study highlighted that the participants were less motivated by the discussion on the prevention of skin cancer than they were vanity!

But there is a fine line between utilising the desire for beauty as a health motivational tool and the quest for beauty turning into a shaming mechanism. It’s important to be realistic. When looking at celebrities or even quasi-famous internet personalities as inspiration, we need to begin with where we are first (not where that celebrity or YouTube host is at).

Using the inner beauty of others as inspiration for our own inner beauty

A newer term, “fitspiration,” refers to the tendency for ordinary people to look to others — mainly internet sources — for motivation in fitness goals.⁴

Often looking at posts on Instagram, videos on YouTube or pins on Pinterest can give us ideas for health and beauty; but there is a fine line if they are also making us feel inadequate or if the goals these online personalities are portraying are unattainable.

Perhaps the bimodal approach of utilising both beauty and health to inspire is the appropriate medium. Researchers looked at smoking cessation through the double lenses of both oral health and physical attractiveness of smokers.⁵

If it’s largely a motivator for outer beauty, is inner beauty important?

Whether motivated by the desire to look healthy or feel healthy, inner beauty is important. The same researchers that looked at smoking cessation found that the two-pronged approach of combining health and beauty were quite motivating in getting the subjects to want to quit smoking. Yes, we do want to look beautiful but we also want to feel beautiful – both are motivators.

The stories of others who we can relate to are often one of the most inspirational and motivating factors. Finding one or two bloggers or Instagrammers you feel are most aligned with your beauty values and health objectives may be beneficial in helping you to achieve your goals. Make sure they have something that you feel is achievable and realistic for you and allow seeing them reach their goals to encourage you to strive for your own.

1. Pan, W, and J Peña. “The Exposure Effects of Online Model Pictures and Weight-Related Persuasive Messages on Women’s Weight-Loss Planned Behaviors.” Journal of Health Communication, U.S. National Library of Medicine, Oct. 2017, www.ncbi.nlm.nih.gov/pubmed/29020539 [↩]
2. Whitehead, R D, et al. “A randomized controlled trial of an appearance-based dietary intervention.” Health psychology : official journal of the Division of Health Psychology, American Psychological Association, U.S. National Library of Medicine, Jan. 2014, www.ncbi.nlm.nih.gov/pubmed/23527517 [↩]
3. Tuong, W, and A W Armstrong. “Effect of appearance-based education compared with health-based education on sunscreen use and knowledge: a randomized controlled trial.” Journal of the American Academy of Dermatology, U.S. National Library of Medicine, Apr. 2014, www.ncbi.nlm.nih.gov/pubmed/24508292 [↩]
4. Simpson, C C, and S E Mazzeo. “Skinny Is Not Enough: A Content Analysis of Fitspiration on Pinterest.” Health communication, U.S. National Library of Medicine, May 2017, www.ncbi.nlm.nih.gov/pubmed/27326747 [↩]
5. Semer, N, et al. “Development and evaluation of a tobacco cessation motivational program for adolescents based on physical attractiveness and oral health.” Journal of dental hygiene : JDH, U.S. National Library of Medicine, 2005, www.ncbi.nlm.nih.gov/pubmed/16297311 [↩]

Strengthen your body naturally

Is raw food healthy or just a trend? Many people are sceptical about meals that are prepared with a blender, juicer or spiraliser, and prefer to pull out a frying pan or switch on the oven instead. That being the case, we often overlook the fact that not all foods have to be boiled, fried or baked. We are accustomed to cooking foods at high temperatures to kill parasites and bacteria — and of course this is essential for meat and poultry, for example. Other foods, however, such as certain types of fruit and vegetables, are also completely edible raw. So if we always cook our food without exception, we might be missing out on many of the best nutrients that nature has to offer. As is the case with many other diets, balance is also key for a raw food diet. Eating nothing but raw food is less helpful for health,¹ whereas a mixed, balanced diet with a high proportion of raw food can be a very healthy option. 

What does a raw food diet consist of?

You can turn the cooker off because you won’t be needing it much; food can only be heated up to a maximum temperature of 42 degrees Celsius. Many people who haven’t heard much about the concept of raw food associate it with giving things up. Is that what you think too? The truth is that raw food can be extremely varied. According to the Giessen Raw Food Study, a raw food diet is a diet that largely or solely contains uncooked plant (and sometimes also animal) foods.¹ How strictly you wish to pursue the raw food aspect is entirely up to you.

Some raw fooders eat nothing but uncooked, raw food, while other people make a step-by-step transition, so that they find a healthy balance between cooked and raw food. One widespread assumption about the raw food diet is that you have to be vegetarian or even vegan.

However, depending on the type of diet, there are three different variations of the raw food diet. There is raw vegan, raw vegetarian and the raw food diet with meat and fish:

• A raw vegan diet is exclusively plant based.
• Raw vegetarians also eat raw milk products and eggs.
• With a raw diet that contains fish and/or meat, items such as tuna, carpaccio and tartar are on the menu. Everything that is air-dried can also be eaten, including ham and salmon.

Because the diet includes food that is either raw or cooked up to a maximum temperature of 42 degrees Celsius, eating raw food means that you are eating whole foods in their natural state.

Raw food versus cooked food — what’s the difference?

In a raw food diet, food is eaten in its natural state, whereas cooked food is first boiled, fried, pasteurised or heated in some other way before it is eaten — pretty clear so far. But to what extent do the two ways of eating impact our bodies differently? What are the health benefits of eating raw food?

At around 40 degrees Celsius, important micronutrients start to change. As such, when boiling or frying food, important nutrients such as vitamins can be destroyed or changed in a way that prevents them being absorbed by the body. When cooking foods at temperatures that are too high, the flavours we want are sometimes also accompanied by unwanted substances. For instance, when frying food, a substance called acrylamide can form.² Chemicals such as this might only be dangerous for us if we consume them in excessive quantities, but we should still try to limit our intake as much as possible. To keep acrylamide formation to a minimum when cooking, always remember the FSA’s health advice and “go for gold” rather than burning your food to a crisp!²

Right now you must be thinking that it sounds like a good idea to give up cooked food entirely and dive into a raw food diet to protect your body against harmful substances. But that is by no means the case — if you did that your diet would be quite one-sided and unbalanced. Instead, aim for a balanced diet that combines both raw and cooked food. By eating a mixed diet, you can help your body find and maintain a balance between nutrients and harmful substances.³

How much raw food is healthy?

The German Nutrition Society recommends eating three portions of vegetables and two portions of fruit a day. The size of one portion is equal to the size of your own hand.⁴ The recommendation is also known as “5 a day” and is indispensable when it comes to a healthy diet. Following up with the “5 a day” recommendation, many raw fooders ask themselves: how much raw food is actually healthy?

As shown by a study by Giessen University in Germany, it is not possible to cover all your nutrient requirements through raw food alone.¹ If you want to provide your body with everything it needs, you should avoid an exclusively raw diet. In the scope of its “5 a day” campaign, the DGE makes the following recommendation: adults should eat around 400 g of vegetables a day, 200 g of which should be cooked, and 200 g raw or as a salad. The remaining daily nutrient requirements can be covered by around 250 g of fruit, which we are accustomed to eating in its natural, uncooked state anyway.⁴ So to ensure that raw food is always beneficial to our health, it should always be integrated into a mixed diet comprising both cooked and uncooked food.

What makes raw food so healthy? Three reasons to include more raw food in your diet

1. Raw food is low in calories but rich in nutrients.

2. Valuable substances such as vitamins, minerals, fibres and secondary plant metabolites are more abundant in raw food than in boiled or cooked food.

3. Healthy raw food also contains fewer free radicals than cooked food.

Raw food quality — quality of foods in their natural state

What makes fruit and vegetables so healthy are all the vitamins, minerals, fibres and secondary plant metabolites that they contain. If you leave the food in its original state and don’t cook it, all of these valuable nutrients remain in the food in high amounts. So by eating raw food, we are giving our body the best that nature has to offer.

Raw food has a high percentage of

• Vitamins, e.g. vitamin C

Vitamin C contributes to a healthy immune system and metabolism, among other things. However, the vitamin is water-soluble.⁵ By cooking foods rich in vitamin C, like spinach or tomatoes,⁶ you can quickly strip the food of its nutrients, and its raw food quality is lost.

• Minerals, e.g. calcium

Calcium contributes to the maintenance of bones and teeth, among other things, and is the most important mineral in our body in terms of quantity.⁷ As such, a diet that is rich in calcium is important to many people. This nutrient is found in green vegetables such as broccoli and kale.⁷ To fully utilise the potential of the vegetables, it is smart to vary the way you eat them between raw and cooked.

• Fibres

Dietary fibres—whether cooked or uncooked—ensure that we have a lasting feeling of fullness. With this one fact, the myth that raw food doesn’t make you full is blown clean out of the water. You can contribute to your daily fibre requirements by eating raw carrots and raw kohlrabi, for example.⁸

• Secondary plant metabolites, e.g. carotenoids

Secondary plant metabolites can have a positive influence on numerous metabolic processes. In order to consume as many of these antioxidative substances as possible, the German Nutrition Society (DGE) recommends integrating more vegetables, fruit and nuts into your meals — all foods that can be enjoyed raw. If possible, combine these with seeds, pulses, potatoes and various wholegrain products for a balanced, mixed diet.⁹

Raw food to protect against oxidative stress

Cooking food can release free radicals. These highly reactive metabolic intermediates can damage the cells in our body, and are being increasingly linked to disease.¹⁰ If you leave raw foods such as fruit and vegetables in their natural state and don’t cook them, you can help limit an excessive intake of free radicals.

To protect your body, you can make sure to increase your intake of antioxidative nutrients. Zinc, selenium and vitamin C, for instance, contribute to cell protection against oxidative stress. Whether you are a raw fooder or not only plays a role in the extent to which your body absorbs nutrients. 

Raw and delicious — intense, sweet and above all natural

We usually choose our favourite meals based on their taste. Pasta with tomato sauce, curry with rice or a colourful vegetable stir fry — even the thought of some of these dishes makes our mouths water. Many of these recipes, which we make for ourselves week after week, include instructions for boiling, frying or baking after the ingredients have been prepared. Is it still possible to integrate raw food into our diet to change things up and not sacrifice the delicious taste?

Of course — raw food can taste delicious too. The world of raw food has more to offer than you might think. On your next trip to the supermarket, pick up various types of vegetables and leave the cooker off for a change. You will see for yourself — nothing tastes as good as the natural sweetness of a crunchy carrot or pepper. Fresh celery sticks are also delicious. Try them with a salad and a wild herb dip — you probably can’t remember the last time you prepared a meal so quickly. And you did it with no cooking at all.

There are plenty of other delicious recipes online for integrating raw food into your diet. For instance, have you ever heard of kohlrabi tortellini? You are probably thinking that tortellini have to be cooked. But for this recipe, kohlrabi is not used as a filling for pasta made of wheat or similar. By cutting the kohlrabi into very thin slices, you can make tortellini that can be enjoyed raw. Choose any filling you like and then fold the kohlrabi slices together to make your tortellini. Served on a plate, this raw food meal doesn’t just look great, it is also extremely tasty. If you give raw food a try, you will quickly be just as convinced as we are that taste and health go hand in hand with a raw food diet.

What foods shouldn’t be eaten raw?

So you’ve acquired a taste for raw food, and now you want to freshen up your favourite dishes with raw components bit by bit? Then you’re sure to bring new energy to your cooking. However, you should first always check to see whether the ingredients can really be eaten raw. Pulses, grains and potatoes, for instance, should not be served raw.

Pulses contain lectins, which are plant ingredients that are only destroyed when cooked.¹¹ Beans, soybeans, chickpeas and lentils should therefore always be cooked before eating. The same goes for soybean and mung bean sprouts. Although peas contain fewer lectins than other pulses, they still shouldn’t be eaten raw due to the indigestible fibres they contain.¹¹

Raw fooders should also avoid eating grains without due preparation. Why? Grains contain phytin, a substance that impairs the absorption of minerals in the body.¹² Grains are more digestible if they are ground or soaked for several hours.

Potatoes contain a bitter, poisonous substance called solanine. This substance is mostly found in the skin, but can also move into the tuber itself if the potatoes are stored for too long and in too warm conditions. The solanine can only be removed if the potatoes are cooked in hot water.¹³

Recipe ideas with raw food

We all have a lot keeping us busy. Our hectic day-to-day lives don’t always give us the liberty of preparing nourishing meals from scratch. On a stressful day, we might catch ourselves putting a frozen pizza in the oven or heating up a ready-made meal in the microwave. The next time you find yourself with no time to cook a proper meal, just try raw food instead. Raw food is quick to prepare, so that you can serve up a healthy, nutritious meal or snack in the blink of an eye.

To help raw food newbies in particular, we have compiled a menu with recipe ideas that are both raw and delicious. Feel inspired.

Recipes with a high proportion of raw food:

• How about a delicious smoothie and fruit for breakfast? One bite into a ripe, juicy peach and you are guaranteed to have a great start to the day. Smoothies and whole fruit can also easily be combined to create smoothie bowls. They don’t just look good, they taste amazing too. Have a look through our smoothie recipes.
• For lunch, we suggest a raw food classic — a salad. Seasoned with raw ingredients such as red cabbage, mushrooms and nuts, you can prepare a delicious meal in no time.
• Feel like an afternoon snack? As tempting as chocolate is, why not try a pepper with a guacamole dip?
• Who doesn’t love spaghetti? But have you heard of courgetti? For dinner, we recommend pasta made of courgette. For this, all you need is a spiraliser — which is already a good investment for anyone who wants to integrate more raw food into their diet. When choosing the sauce, you can be as flexible here as you are with regular pasta. Salmon, pesto or more vegetables — try it all.

Tips for raw food newbies

• Don’t transition to raw food all at once
• Wash raw food thoroughly before eating it
• Eat raw food slowly and chew thoroughly

Would you like to do your health a favour with raw food and are you enthusiastic about making the swap? So that you don’t shock your body by taking away its usual food too quickly, it can be beneficial to replace cooked food with raw food slowly or add raw components to your meals bit by bit. Maybe we have already been able to inspire you a little with our recipe ideas.

You should also make sure to wash vegetables and other raw foods thoroughly before eating them. Because it’s not just nutrients that are retained by eating raw, bacteria are too. And they really shouldn’t end up on your plate.

Eating slowly and chewing thoroughly is not just important for kids; we should take this to heart ourselves if we start eating more raw food. Because otherwise the food won’t digest properly.¹⁴

Balance is key — combining raw and cooked food

Variety in a healthy diet is key. How you eat is a decision that has to fit your lifestyle. Whether you eat meat, fish and/or dairy products or opt for a vegetarian or vegan diet, a higher proportion of raw food is always a good idea and lets you eat delicious meals full of diverse nutrients which you need to stay healthy. Anyone starting out into the world of raw food will quickly discover that raw food is not only healthy, it is also delicious and absolutely rawtastic!

1. https://www.uni-giessen.de/fbz/fb09/institute/ernaehrungswissenschaft/prof/nutr-ecol/forsch/forsch-epid/gi-rohkost-studie [↩] [↩] [↩]
2. https://www.bmel.de/SharedDocs/Downloads/DE/Broschueren/ErhitzenUnerwuenschteStoffe.pdf [↩] [↩]
3. https://www.bzfe.de/inhalt/schadstoffe-im-essen-vermeiden-1887.html [↩]
4. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/5-am-tag/ [↩] [↩]
5. https://www.gesundheit.gv.at/leben/ernaehrung/info/vitamine-mineralstoffe/wasserloesliche-vitamine/vitamin-c [↩]
6. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/vitamin-c/ [↩]
7. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/calcium/ [↩] [↩]
8. https://www.dge.de/presse/pm/mehr-ballaststoffe-bitte/ [↩]
9. https://www.dge.de/presse/pm/sekundaere-pflanzenstoffe-und-ihre-wirkungen-auf-die-gesundheit-farbenfrohe-vielfalt-mit-potenzial/ [↩]
10. https://www.ncbi.nlm.nih.gov/pubmed/7704185 [↩]
11. https://www.dge.de/presse/pm/ein-hoch-auf-huelsenfruechte/ [↩] [↩]
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/ [↩]
13. https://www.dge.de/wissenschaft/weitere-publikationen/fachinformationen/solanin-in-kartoffeln/ [↩]
14. https://www.daab.de/ernaehrung/darm-im-fokus/wie-funktioniert-verdauung/ [↩]

The New Year is here and it brings a time of reflection and goal-setting. Last year was historic in terms of challenges but it was also a year of resilience.

Whilst we may not know what challenges are ahead, we’ve all proven our resilience by actively progressing forward in life — physically, personally, professionally, emotionally and socially.

As we think about what we want to achieve this year, it’s important we consider our learnings and let them shape our opportunities. Follow these three important steps to help set yourself up for a successful year – Reflect, Reset and Rebuild.

Reflect

Whilst the last year was unpredictable for everyone, recognising the different scenarios people experienced, and are still experiencing, can do wonders for your own reflection. Everyone was affected differently. Maybe you personally experienced job and financial struggles, health implications, bereavement or the onslaught of bad news worldwide took a toll on your mental health. Perhaps someone you care about went through these challenges. While it’s important not to dwell, recognising that although you may have experienced a different struggle to those around you, you are certainly not alone. 

Reflection doesn’t only need to be done at the end or beginning of a year but it’s often a time that we see it as a fresh start. It’s a good time to take an inventory of your personal response to life, what life presented to you and how you reacted to it — the continual cycle. As you look back on your memories, photos, or even your journal, asking yourself some important questions about those experiences helps you honour the hard times and notice the ways in which you rose to the occasion and were resilient – and times that may have hindered you from progressing.

What have you accomplished this year? These don’t have to be big milestones – finding some time for self-care, relationships or a hobby is just as big of an achievement. Or even getting recognised at work, achieving a health goal like losing weight or ticking something off on the house list – these are all wonderful accomplishments. Giving yourself some praise is an important part of your reflection.¹

Take it a step further and challenge yourself to go deeper in that reflection. Notice what were the feelings, actions and thoughts involved in those accomplishments. Reflect on how it was actually also hard! The point is that reflecting on accomplishments isn’t simply about finding the glee in the happy ending. It also should provoke thoughts of difficulty, strife, perseverance and resilience. Honour and celebrate all of those steps in your success.

All of these points of reflection will help you identify how you’ve changed over the past year and what you learnt about yourself.

Reset

‘New Year, new me’ is a popular phrase around this time of year – and it’s because it’s the perfect time to reset and transition from one year to the next. Resetting is ultimately recognising your needs and responding to them. It is the essence of self-care. What do you need to continue to propel you forward? Do not yet focus on what’s ahead, but instead think of what your body and soul need to feel energised and whole in the present, as well as the future.

This doesn’t simply mean massages and spa days. It sometimes actually takes work — doing things we may not even want to do. Attend to your medical and health needs, declutter your home, review and organise (and throw away) paperwork, get caught up on small domestic duties such as reorganising your kitchen or cleaning out your garage. By minimising your frivolous or unnecessary needs and wants, you can focus on what is more essential and life-giving.

Once you’ve attended to those tasks, you can do the more enjoyable self-care activities like sleeping in, getting a massage, taking an aromatherapy-infused bath, spending the evening listening to your favourite music or watching your favourite show.

Rebuild

Now it’s time to rebuild. This becomes a clearer path after deep reflection and necessary and enjoyable self-care (resetting). Rebuilding means prioritising what you absolutely must do and carefully selecting what you want to do in the remaining time. Is there something from last year (or previous years) that you wanted to accomplish, try or explore that you weren’t able to get to? Is that still something you want to do?

Focus on what brings you joy and energy and figure out ways to incorporate that into your life more. If you want more free time, start taking an inventory of what isn’t pertinent to your financial or personal wellbeing. Perhaps you want a greater sense of peace and harmony— rebuild your free time on activities that bring you that, such as weekly nature walks, daily yoga, time with a special friend every month or even simple quiet time by yourself.

Reflect, reset and rebuild this New Year so that you can be best equipped to resiliently respond to whatever 2021 brings.²

Now is the time. We all realise good ideas are not always easy to implement in our lives. We should do our best to stay focused on the good things around us, including the millions of wonderful people in our communities. Things are always cyclical and we are entering a new time, a new dispensation. Some wise people call it the Age of Aquarius. We are here to enjoy life, so let’s do it!

1. https://www.emerald.com/insight/content/doi/10.1108/JWAM-10-2015-003/full/html [↩]
2. https://hbr.org/2020/06/how-to-reset-your-goals-during-a-crisis [↩]

You have probably heard of electrolytes before. They’re often found in sports drinks, or in recovery sachets to be added to water if you’ve been unwell, but do you know what they actually are and how they work?

An electrolyte is a mineral that carries an electrical charge when it is dissolved in water. They spark cell function and are essential for many bodily processes – from the regulation of muscles and nerve function to keeping the body hydrated, balancing blood pressure and acidity levels, and helping damaged tissues to rebuild and repair.

What are the different electrolytes within the human body?

We naturally have electrolytes within our body but it’s important to ensure we have enough of them and not to let them become unbalanced. The main electrolytes that can be found in human bodies include:

• Bicarbonate
• Calcium
• Chloride
• Magnesium
• Sodium
• Phosphate
• Potassium

Electrolytes move through our bodies via transportation through the fluid in and around our cells, and all of these electrolytes are needed to function properly. A muscle, for example, relies upon calcium, sodium and potassium in order to contract. If it doesn’t get enough of these it can lead to feelings of weakness or, conversely, may contract or spasm involuntarily.

The role of electrolytes

Electrolytes keep your heart beating by electrically stimulating muscle contractions and are essential for balancing fluids within the body. They have other important functions in addition to that. Studies have shown that electrolytes help to build new tissue and can support blood clotting. They also maintain the pH level of your blood and regulate the fluid level in your blood plasma.¹

What happens when electrolytes are imbalanced?

If the range of electrolytes in your body is either too high or too low, this can result in an electrolyte imbalance. There are a few different things that can cause this to happen. Dehydration is one of the most common and can result any time there is a rapid loss of bodily fluids via an illness, excessive sweating or burns. Studies have shown that certain conditions, such as kidney disease or Addison’s disease, as well as those with type 1 diabetes, may also be at risk of electrolyte imbalances.²

When you are experiencing an imbalance, you may notice that your muscles feel weak or suffer from cramps, spams or twitching. You may feel thirsty or have a headache, feel tired or lacking in energy or even might feel confused or disoriented.

How many electrolytes do you need and where can you find them?

Several factors will influence the levels of electrolytes your body needs, including your age, activity level, water consumption and climate. Those living in warm environments or taking part in regular exercise, will need more than someone in a cold climate with a sedentary lifestyle, as electrolytes leave the body through sweat, evaporation and excretion.

Electrolytes can be found in a well-balanced diet. Fruits and vegetables are great sources of electrolytes, with some stands outs being bananas, which contain high levels of potassium, and almonds which contain high levels of magnesium.

Supplementation

Many people will get the electrolytes they need though their daily diet, but you can also supplement your electrolyte intake if you are at risk of an imbalance after an illness, following exercise or if visiting a hot country and sweating more, for example. You should remember though, that you can have too high, as well as too low, levels of electrolytes and your body is usually pretty good at regulating these levels itself. If you are in any doubt, it’s always best to consult your doctor.

1. https://www.ncbi.nlm.nih.gov/books/NBK541123/ [↩]
2. https://www.researchgate.net/profile/Syed-Shahid-6/publication/7342529_Electrolytes_and_sodium_transport_mechanism_in_diabetes_mellitus/links/54c709460cf238bb7d0a3b28/Electrolytes-and-sodium-transport-mechanism-in-diabetes-mellitus.pdf [↩]

Life throws us curveballs when we least expect them and there are many situations we may have to deal with that will test our feelings of being able to cope.

Whether it’s the breakdown of a relationship, a job that doesn’t give satisfaction or a health concern, it can seem hard to steer clear of drama and worry at times. Even if everything is going smoothly, we’ve all experienced how something like a global pandemic can turn our plans upside down.

The challenging days will pass though, and – while it might seem difficult – it’s important to focus on the fact that things will get better,  and to rely upon your own mental strength and resilience to help you while you are waiting.  

Mental strength and resilience – what’s the difference?

Mental strength and resilience are closely related, but there is a difference. Resilience is the ability to cope with a situation as it arises, but this doesn’t necessarily make you mentally strong. You might be able to cope – but are you doing so in a positive way, rather than simply gritting your teeth and waiting for the moment to pass?

Mental strength is the capacity of an individual to deal effectively with stressors, pressures and challenges and perform to the best of their ability, irrespective of the circumstances in which they find themselves.¹

The difference is a subtle but important one. It’s the distinction between surviving and thriving.

Building mental strength is fundamental to living your best life. It helps us have meaningful social connections and gives us the confidence to try new things, as well as the coping mechanisms to handle whatever life sends our way. The best part is that wherever you are currently, you can always work to develop your mental strength further. Check out our top 3 tips for better mental strength:

• Learn to think positively

It might seem easier said than done, but even if it doesn’t come as naturally as you would like, you can learn to think more positively. You only have to look at Navy SEALS or Olympians to see what the power of the mind can help them achieve. The first step to positive thinking is to recognise when you’re being negative. Don’t beat yourself up over it but acknowledge it and then work to change it. Rather than thinking ‘I might fail’, try telling yourself that you might succeed – but that even if you don’t, as long as you try your best then it really doesn’t matter. Often, by simply deciding you are going to feel something, it becomes easier to actually then feel it. This is known as manifestation – decide to think positive thoughts and they will come. If you wake up in the morning feeling fine and people start telling you throughout the day that you look unwell, by the evening you will probably start to feel that way. Likewise, if you constantly tell yourself to be happy, you are more likely to manifest that emotion and actually be happy.

• Meditate and take time for yourself

In a busy world where we’ve all got responsibilities for others, it’s important to also allow yourself to slow down and focus inwards. Meditation is a great way to calm the mind and allow yourself to be present in the moment; to reset and face the day with a fresh and more positive viewpoint. Research has even shown that meditation and mindfulness can reverse the DNA that leads to depression on a molecular level,² which is pretty incredible! Ivana Buric, from the Brain, Belief and Behaviour Lab in Coventry University’s Centre for Psychology, Behaviour and Achievement explained that “millions of people around the world already enjoy the health benefits of mind-body interventions like yoga or meditation, but what they perhaps don’t realise is that these benefits begin at a molecular level and can change the way our genetic code goes about its business.” In her research, she explains that activities like meditation leave a molecular signature in our cells, which actually reverses the effect of stress or anxiety by changing how our genes are expressed. 

• Take time to move your body too

Your body is as important as your mind when it comes to mental strength. Physical and mental health go hand-in-hand and if one suffers, the other can too. Exercise has been shown in studies to increase levels of serotonin and dopamine in the brain – the ‘feel good’ chemicals,³ which can reduce depression and help give mental clarity to focus on things in a clear and calm way.

Embedding resilience in children

Children, in particular, are strongly influenced by the actions and behaviours of those around them. They’re like little sponges soaking up what they see and what they learn from us, which is why it’s so important to work on our own mental strength in order to help them develop theirs.

Children learn from others so it’s a good idea to expose them to people who will care for them, have their best interests at heart and be a positive influence on them – friends, family members, teachers and coaches might all fall into this category. Let them know that they are not alone in life and there are people who have their best interests at heart to turn to if ever they need support.

It’s also important to give children opportunities to learn and discover on their own, whether through creative play or strategic play – board games are a great way to teach impulse control and the need to be patient and take turns, as well as giving an opportunity for mental flexibility and changing ways of thinking for a better outcome if a situation suddenly changes.

Don’t be scared to ask for help

Building mental strength takes time and practice, and if you’re struggling, it’s important to know you are not alone. Life can be tough and finding it hard to navigate is nothing to be ashamed of. If you’re feeling unsure as to whether you can cope, it’s always best to reach out and talk to someone about your feelings, whether it’s a friend or family member, or a professional. If you find yourself feeling sad or angry, irritable, stressed or easily frustrated, these are all signs that you might not be coping and should seek help.

1. https://www.mentaltoughness.partners/developing-mental-toughness-peter-clough-doug-strycharczyk/ [↩]
2. https://www.sciencedaily.com/releases/2017/06/170615213301.htm [↩]
3. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2009.01049.x [↩]

Working from home benefits – are you making the most of them?

While it may have seemed a year ago that everyone was working from home, that wasn’t the case.¹ Even prior to the COVID-19 pandemic, with its required social distancing and stay-at-home mandates, remote working was increasing in popularity but it certainly wasn’t the ‘new normal’ it is accepted to be now. Certain job sectors, such as start-ups and technology firms, allowed working from home and listed it as a perk. Some companies have entirely remote teams, with work-from-home intentionally built into their culture.

Change is often challenging to begin with. If working from home is new for you, you may find it challenging but quite rewarding. It’s important to emphasise that whether you live alone or suddenly have your children home from school, there will be an adjustment period as you transition to working efficiently from home.

Working from home and productivity

It’s important to separate your work life from your home life, as working from home and productivity do not easily go hand-in-hand if you are not set up for it. Create specific zones or spaces for work. If you do not have to worry about childcare or if your children are more independent, find a spot in your home that is separate from your living or sleeping space.

If you do have to participate in childcare (or do it all alone!), try to set up a workspace slightly removed from play or relaxation areas, such as a small desk in a corner of the dining room, rather than the living room.

Have specific working hours and turn off notifications for work-related communication after those hours. During your work hours, work efficiently and intensely (no lurking on social media or news pages!), and respect your time off. Talk with your team about how you will prioritise work, but not overwork.

Struggling? Try to focus on the working from home benefits

Working from home is not for everyone but as we’ve seen in recent times, we may not necessarily have the choice. Without a commute, you are going to have a lot more time with your spouse, children or roommate (or yourself, if you live alone).

Embrace this time — it is a treasure and there really are a number of working from home benefits! Without a commute in the morning, you can linger longer over breakfast, or perhaps take time out to meditate or read a chapter of a book before you start your day.

Hopefully you’ll be able to use your lunch break to also detach from work and spend time with your loved ones. And not having a commute home in the afternoon means you can spend that time having dinner with your family and going on an evening walk. Take time for special things you wouldn’t normally do, like eating lunch outside with your family.

Get dressed, brush your teeth, make your bed. The point is, get up and get ready in the morning to start your day. This helps you transition into a work mindset. It prepares your mind for a workday. It also helps you respect your non-working time.

The importance of breaks

A study found that working from home can make it difficult to relax outside of working hours if you don’t allow yourself adequate personal time and space.² Take hourly breaks. Just like you should be doing at the office, stand up from your desk, walk around, stretch and disconnect from work for just a few moments. This provides a short mental break but also gets your blood flowing and your body better oxygenated.

If you have children you have to take care of while working at home, experiment with a schedule that coincides with their learning or play time.

If you haven’t already, now is the time to really encourage independent play in younger children.

If more intensive childcare is necessary, talk with your work team about flexible hours. Build a quiet time or nap into your children’s days and really focus on work then. Perhaps a few hours before your children are awake in the morning could be a time to do work that takes your full attention.

It’s ok to ask for help

We never know what life is going to throw at us so it’s important to be kind to ourselves and get support if we need it. Challenging times can cause extra stress. Although you may be physically apart from people, just remember, you’re not alone and technology has made it even easier to stay connected – whether it’s for work or social purposes!

1. https://iaap-journals.onlinelibrary.wiley.com/doi/full/10.1111/apps.12290 [↩]
2. http://www.nomads.usp.br/documentos/textos/modos_vida/02_bladerunner_working_from_home.pdf [↩]

Water is essential to life. Our bodies are made up of around 60% water so if we don’t keep this topped up, we run the risk of dehydration and illness. You literally cannot survive without water.

Your body loses water regularly, through excreting it as waste but also through breathing, sweating and digestion. This is why it’s so important to remain hydrated by drinking plenty of water each day.

The many benefits of drinking water

The most obvious and direct benefit of drinking water is that we won’t feel thirsty, which anyone who has been desperate for a drink on a hot summer’s day will know is a highly unpleasant feeling! There are plenty of other benefits of drinking water though, with water affecting our appearance, as well as our physical health and mental wellbeing.

Water helps with weight management

Water is totally free from calories and can help keep you feeling full, but its benefits extend beyond this. When consumed before meals, it’s been shown that water may actually help to supress your appetite, as well as help you burn more of the calories you consume.¹ The other great thing about water is that drinking it can increase the calories you burn, without you having to do anything else differently!¹ Studies have shown that drinking around half a litre of water can result in an extra 23 calories being burned, which might not sound like a lot, but equates to around 17,000 extra calories a year – or more than 2kg (4.4 lbs) of fat!

Water aids digestion

Water helps to break down food, keeps it moving smoothly through our digestive tracts and helps our bodies to absorb all the important minerals and other nutrients we need to stay healthy. As water moves through your stomach and intestines, it stops fibre becoming ‘stuck’, softening stool, reducing constipation and helping us to eliminate waste. The timing of when you drink water also has an effect though – drinking before a meal is best, as if you drink too soon after eating you could dilute the digestive juices that help you absorb nutrients.

Water keeps our joints healthy

The importance of water extends to our joints too. Water helps to protect our tissues, joints and spinal cord by maintaining the correct levels of hydration around sensitive areas that are prone to drying out, like your nose and eyes. It also protects the blood, bones and brain, and acts as a cushion for our joints to reduce shock and limit our chances of injury.²

Water keeps your skin in great condition

As numerous studies have shown, water is great for your skin!³ When it comes to your complexion, the importance of hydrating from the inside cannot be stressed enough. Rashes, blemishes and inflammation are caused by toxins and the best way to get rid of them, is to flush them out. How do you do that? With water. On top of this, water also helps to transport oxygen and nutrients to your skin cells to reduce premature aging, so even if you consider yourself totally toxin-free you should still be guzzling at least the recommended 8 glasses of water each day.

How much water should we be drinking?

The benefits of drinking water are clear, which is why charities like the Lifeplus Foundation have been established to help solve water shortage issues in developing countries across the world. It’s commonly said that we should all be consuming around 8 glasses of water a day, but while this is a good guideline, the truth is that no one really knows where this figure came from. Furthermore, some people may need far more or far less water than others. If, for example, you were to take part in intense exercise, you would sweat more, as well as lose more water through respiration, in which case you would need more than someone who is sat in front of a computer. Similarly, those living in warm climates are going to need to take on board more water than those in cooler climates.

The important thing is to consider your needs as an individual. Watch out for signs of dehydration, such as headaches and fatigue, or difficulty concentrating. Remember too that your water can come in different forms, so if you are not a fan of plain water, try adding a dash of squash. Tea, coffee and water in foods – particularly fruits and vegetables – all count too. As a good rule of thumb, you should always drink water when you’re thirsty, and drink enough to quench your thirst.

1. https://pubmed.ncbi.nlm.nih.gov/19661958/ [↩] [↩]
2. https://www.ibji.com/blog/orthopedic-care/3-awesome-benefits-of-drinking-water/ [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/ [↩]

For any movement we perform, balance is a fundamental aspect of it.

Often it will come without having to think about it, for example, simply standing upright on our own two feet requires us to maintain balance. While it often comes without thinking, that doesn’t mean it’s something that should be taken for granted. Studies have shown that balance is something that can deteriorate with age, so maintaining it is crucial.¹

What are the health benefits associated with good balance?

There are many health benefits associated with balance, both from the preventative side of reducing the chances of injury, to the maintenance side of good health and finally, in helping you recover and build up strength after an injury or illness that has affected your balance:

Core strength

Balance is not just something that is important for athletes or sports people. It’s important for all of us! This is particularly true when it comes to building core strength. The core can be considered the foundation of your body. It’s made up of several muscle groups that work together to keep us upright, enable us to move well and help reduce the chances of injury. Kailin Collins, a physical therapist at Harvard-affiliated Massachusetts General Hospital, has concluded that core strength is immediately related to balance because you need good stability in your core to have safe and effective movement at the hip, knee and ankle.² You shouldn’t wait for problems with your balance to present themselves before you consider core strength training. Instead, you can work to prevent them through gentle stretching and strengthening exercises.

Keeping fit

Balance can help to strengthen your muscles, which will in turn increase their power output. The greater the force your muscles can exert, the further you will be able to jump, the faster you will be able to run and the higher you will be able to leap. In any sport or activity where powerful short, sharp movements are needed, such as boxing for example, good balance will be a great help. 

Injury prevention

In older adults, and women with a low bone mass in particular, balance has been shown in studies to help decrease the risk of falls and improve postural stability.³ Further studies have also shown that balance training seems to prevent falls and injuries in seniors, with a report published by the BMJ concluding that exercise programmes reduced falls that caused injuries by 37%, falls leading to serious injuries by 43% and broken bones by 61%.⁴

What are the best exercises for improving balance?

Gentle strength and stretching exercises such as yoga, Pilates and Tai Chi, as well as coordination-focused exercises like dance, are all excellent for helping to improve your balance. There are also ways to work on your balance that don’t even require leaving your house and some of the best exercises for improving balance require little more than patience and commitment of getting in a habit. You might try standing on one leg while brushing your teeth for example, which may sound easy, but you’ll soon find that your legs start to sway. Remember to switch legs each day so that both sides of your body get to experience the benefits. Alternatively, you could stand for one minute on the left leg, and then one minute on the right leg.

Sitting and standing up is something else you may take for granted but try doing so without using your hands to help stabilise you. You’ll be activating a whole new set of muscles that you wouldn’t normally use for this and will probably find it more difficult than you expected!

Walking is something else that you might think is just ‘something you do’, but even walking in a different way can help with balance training. Practice heel-to-toe walking, where you act like a tightrope walker by placing one foot directly in front of the other on an imaginary line or try walking backwards in a straight line (making sure there’s nothing in your way first of course!).

These common, everyday actions are some of the best to remind your of the importance of balance, and to help keep you in great condition, with excellent balance for as long as possible.

1. https://link.springer.com/article/10.1007/BF03324095 [↩]
2. https://www.health.harvard.edu/balance-and-mobility/improve-your-balance-by-strengthening-your-core [↩]
3. https://www.health.harvard.edu/newsletter_article/The_benefits_of_balance_training [↩]
4. https://www.health.harvard.edu/blog/balance-training-seems-to-prevent-falls-injuries-in-seniors-201310316825 [↩]

It’s so easy to run out of energy. We lead busy lives, full of responsibility and we have to find time to work, relax, sleep and of course, enjoy ourselves though the things we love, like socialising and keeping fit. All of these things require energy, which can be difficult to come by, but with the help of certain superfoods, we can tap into it naturally.

Superfoods are known for their wide variety of health benefits, with one of these benefits being the ability to give you a natural energy boost. Here are four of some popular superfoods that do just that!

Almonds

Easily found on most supermarket shelves, the humble almond is actually a powerful superfood that can do wonders for your energy levels!

Converts sugar into energy. Studies have shown that almonds are one of the most nutrient-rich form of food available¹ and they are a rich source of magnesium, which plays a key role in converting sugar into natural energy.

Sleep regulation. Almonds are beneficial in helping you sleep well due to their high levels of magnesium.

Goji berries

These little berries are fantastic for adding a pop of colour to your plate and what’s even better is that they are delicious and so good for you! Tiny red goji berries are packed full of antioxidants with scientific evidence to support the following claims:²

Immune system support. The antioxidants in goji berries are known for their immune-boosting qualities and their ability to reduce inflammation and protect against harmful free radicals, keeping you in great health and full of energy.²

Stabilises blood sugar. Goji berries may be helpful in controlling how sugar is released into the bloodstream, with research showing that they can help to balance insulin and glucose levels in the blood.³ As energy slumps can be caused by dips in your blood sugar levels, keeping them balanced is a great way to avoid those slumps.

Improves sleep. Lack of sleep is a key trigger for tiredness during the day, so one of the best ways to feel full of energy is to make sure you get enough. That can be easier said than done, but a study has shown that goji berries can improve your quality of sleep, leading to increased energy levels, a better ability to focus and greater mental acuity.⁴

Guarana

Native to the Amazon basin, this Brazilian plant is a black seed with a white covering, about the size of a coffee berry and encased in a red shell. When the seed is processed into a powder and consumed, it delivers a range of science-backed health benefits proving it to be a great superfood in terms of delivering a natural energy boost:

Reduced fatigue. Guarana is an excellent source of natural caffeine, which helps you maintain your mental energy and focus. This is because caffeine has been shown to block the effects of adenosine, a compound that helps your brain relax.⁵

Rich in antioxidants. Like goji berries, guarana is particularly rich in antioxidants, which are great for giving your immune system a boost and helping to keep you feeling well.

May boost memory. Studies have been conducted into the effects of guarana on your memory and have concluded that it can help you maintain focus, pay more attention to tasks and complete them more quickly.⁶

Chlorella

A form of single-celled, freshwater algae, chlorella is a powerful nutritional supplement that studies have shown to have many natural energy boosting health benefits:

Acts as an antioxidant. A number of the compounds contained within chlorella, including chlorophyll, vitamin C, beta-carotene, lycopene and lutein are antioxidants. Antioxidants keep us in good health with optimal energy levels.

May enhance aerobic endurance. Positive effects were demonstrated in a study that looked at the effect of chlorella on aerobic endurance, with it showing a significant improvement in the ability to saturate oxygen into the lungs.⁷ This might be due to chlorella’s branched-chain amino acid content, as there have been further studies showing that this collection of three amino acids can also improve aerobic performance.⁸

Superfoods are super for a reason. As well as helping to boost our energy, they boast health benefits ranging from anti-aging effects to glucose regulation and immune function support. As they taste great too, adding them to your diet is a fantastic way to deliver some immediate health benefits.

1. https://www.researchgate.net/profile/Peter-Ellis/publication/250058086_The_nutritional_and_health_benefits_of_almonds_a_healthy_food_choice/links/5850497108ae8f37381940b7/The-nutritional-and-health-benefits-of-almonds-a-healthy-food-choice.pdf [↩]
2. https://www.medicalnewstoday.com/articles/322693#seven-scientifically-proven-benefits [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4475782/ [↩]
4. https://pubmed.ncbi.nlm.nih.gov/18447631/ [↩]
5. https://journals.physiology.org/doi/full/10.1152/ajpregu.00386.2002 [↩]
6. https://www.sciencedirect.com/science/article/abs/pii/S0091305704002710 [↩]
7. https://pubmed.ncbi.nlm.nih.gov/25320462/ [↩]
8. https://pubmed.ncbi.nlm.nih.gov/21297567/ [↩]

Relaxation through self-care

Anger, sorrow or joy – our emotions can sometimes be clearly written on our face. This is not the only reason why the muscles in our face are in motion around the clock. And as a result they become a little looser as the years pass. Facial yoga can be used to relax and strengthen the facial muscles at the same time. In fact, facial yoga can have an overall natural anti-ageing effect.¹ Find out what yoga can do for your face and how to do the exercises effectively.

What can yoga do for the face?

Movement of the facial muscles combined with a facial massage can help to stimulate the different layers of the skin. The epidermis is the top layer you can see and feel, the dermis lies directly below this exposed layer and the hypodermis is the bottom layer of the skin that contains fat and sweat glands. Facial yoga is therefore credited with having a positive effect on our wellbeing as well as better blood circulation and skin tightening.

The fat and muscle mass under the skin decreases over time and can lead to increased wrinkles and sagging of the facial muscles. Muscle training can increase the muscle mass in the face so wrinkles can be smoothed. Facial yoga can, for example, help to smooth frown lines on the forehead or the nasolabial fold lines between the nose and mouth.

Facial yoga for relaxation

Yoga is not only able to bring body and mind into harmony. With facial yoga you also give your face a break from everyday facial tension. Alongside simple muscle exercises, facial gymnastics—like other types of yoga—also promotes self-awareness, reflection and a kind of meditation. Take a few minutes each day for relaxation and self-care. It is well known that “me time” can make a positive difference to mental health and reduces work stress.

Self-care: Create the right environment and take care of your skin

To ensure effective relaxation the right environment is crucial. Create a quiet and pleasant environment that is free of distractions. Put on relaxed music or just focus on your breathing. Put your phone on silent. To begin the relaxation process, take a deep breath before beginning facial yoga exercises. Creating an environment where you can relax helps you to switch off from the stress of everyday life, enabling relaxation, at the same time, in your face.

Facial yoga to relax the neck

Working on a computer or tablet for a long time not only places great strain on the brain but also on the neck.² Looking down at a smart phone can also cause neck pain.³ Since the neck muscles are closely linked to the facial muscles, facial yoga can be used here to reduce tension and thus contribute to overall wellbeing.

Facial yoga and anti-ageing

The natural process of life also involves ageing of the skin. As the years go by, our skin increasingly loses its elasticity. Facial yoga can provide you with a natural anti-ageing effect which allows you and your skin to shine. And, in addition to a good skin care routine, can counteract the natural ageing process.¹

The main complaint heard from critics is that facial yoga fuels fear of ageing. But the appearance of wrinkles is not necessarily an effect of the ageing process. In everyday life, we often squint our eyes or frown. The frequent tensioning of the respective facial parts can lead to the increased formation of wrinkles. For example, in the so-called frown lines between the eyes or wrinkles on the forehead. Through a release of tension in the face and targeted exercises, facial yoga can stimulate blood circulation and oxygen transport, thus contributing to a smoother skin appearance at any age.

Facial yoga to help drooping eyelids

Sagging or swelling in the area above the eye is often referred to as drooping eyelids. Facial yoga can help to reduce drooping eyelids by strengthening the forehead muscles, thereby raising the eyebrows significantly.

Tighten the skin around the mouth and neck

When it comes to drooping at the corners of the mouth, the aim of facial yoga exercises is to firm up the tissue in the face. Improving blood circulation around the lips helps to tighten the muscles and reduce fat retention.

Facial yoga can also be used to tighten the skin on the neck and therefore helps to reduce the appearance of a double chin.

Scientifically confirmed: Facial yoga makes the skin look younger

A 2018 study confirmed the skin-tightening effect of face yoga.¹ American researchers studied the effect of a 30-minute facial muscle training regime which was first performed daily and then three times a week over a 20-week period.

The exercises include the training of different facial muscles and the use of finger massages. For example, participants were instructed to open their mouths, slide the upper lip over their teeth and smile so that their cheeks pull upwards. Pressure is applied to the upper cheek area with the fingers. They then move their cheeks down and then up several times. This achieves a significant increase in the fullness of the cheeks.

It was proven that the muscle growth generated by yoga visibly smooths the skin and counteracts fat loss. A pleasant side effect of the study is that the subjects were estimated to look on average three years younger after the test period.

Practice facial yoga

If you want to try facial yoga but don’t know where to start – look no further! We’ve put together some tips to help you get started with facial yoga – whether you’re attending a course or trying out the exercises at home.

• Find the optimal environment and location
• As a beginner, practice the exercises in front of a mirror
• Tie your hair back to avoid disrupting the facial gymnastics
• Wash your hands, as your fingers will be touching the face
• Avoid dry skin
• Take a photo to compare the before-and-after

Facial yoga courses

If you are looking for professional courses in your area it’s highly likely you’ll find something suitable. In recent years a large number of trainers have specialised in facial yoga. By attending a course you’ll learn how to perform the exercises correctly and gain new knowledge about your skin and your face. You can choose between online or face-to-face courses.

Integrate facial yoga and exercises into everyday life

Facial yoga can be perfectly integrated into many day-to-day situations. Whether immediately after waking up, during a break at work, or in the comfort of your own living room, the exercises can be carried out at any time and require no extensive preparation. With just a few minutes a day you can develop your own routine. To ensure a lasting effect it helps to carry out the exercises regularly.

We’ve put together some exercises that make it easy to practice facial yoga from home. The selected exercises address different parts of the face. Perhaps our facial yoga guide will also help you to relax and at the same time improve your mood and wellbeing.

Exercise 1: Stimulate blood circulation

The aim of this exercise is to stimulate blood circulation throughout the face:

• Squeeze the eyes closed as tightly as possible
• At the same time, pull out the corners of the mouth in a wide grin
• Hold position for two minutes
• Then let all facial muscles relax and hang
• Repeat the process 3–4 times

Exercise 2: Train away the double chin

With this exercise you can strengthen the muscles of the lower part of your face and tighten the skin:

• Close your mouth and breathe through your nose in a relaxed manner
• Turn head to the left and tilt up slightly
• Now purse the lips in a kissing position, so that the skin on the neck gently pulls
• Hold the exercise for 10 seconds and then perform on the other side
• Repeat the exercise 5 times on each side
• Then, while looking straight ahead, press your thumbs against the chin
• At the same time, pull the jaw down against the resistance
• Hold for 10 seconds and repeat 5 times

Exercise 3: Reduce nasolabial folds

This facial yoga exercise can help reduce the folds between nose and mouth:

• Close your mouth and breathe deeply through the nose
• Puff out the cheeks and hold air in the cheeks for 5 seconds
• Now push the air into the left cheek, right cheek, upper lip and lower lip for 5 seconds each in turn
• Exhale and relax the face

Exercise 4: Relax face

This exercise focuses on relaxation of the entire facial muscles:

• Open the mouth and eyes slightly so that muscles are relaxed
• Point face straight ahead and fix on a point at eye level
• Relax and focus on this point and concentrate only on breathing
• Hold the position for 3–5 minutes

Wellness with facial yoga

Facial yoga not only makes you feel good but also has anti-aging effects. Whether you want to relax or strengthen your facial muscles or would like to benefit from the natural anti-aging effects of facial yoga, our exercises will help you to find a routine that fits into your everyday life. And if you like to see other bright faces while practising facial yoga, you can also ask about courses near you.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5885810/ [↩] [↩] [↩]
2. https://www.health.harvard.edu/pain/prevent-pain-from-computer-use [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4305549/ [↩]

The macros: carbohydrate, protein and fat

Macronutrients, or macros for short, include carbohydrates, proteins and fats. Almost everything we eat contains a certain amount of macronutrients. Our body needs the nutrients for various important functions such as growth, development and energy supply.¹ Learn more about what macronutrients can do in our body.

Carbohydrates

Carbohydrates are our body’s primary source of energy. They consist of chains composed of starch and sugar which the body breaks down into glucose. A distinction is made between simple (short-chain) and complex (long-chain) carbohydrates. Simple carbohydrates can be processed more quickly by the body and cause blood sugar levels to rise rapidly, but only briefly, while complex carbohydrates provide us with energy for longer.²

In order to function, our brain needs energy – as macronutrients, carbohydrates are the main source as they help maintain normal brain function. Our body can also efficiently store the energy from carbohydrates in the liver and muscles.³ The store in the liver ensures that our blood sugar levels remain as constant as possible. So that we move without a constant supply of carbohydrates, the body relies on the carbohydrate store in the muscles. This is particularly helpful when we are playing sport. Highly intense and/or prolonged physical exertion leads to muscle fatigue and depletion of the glycogen stores of the skeletal muscles. Carbohydrates can help restore normal muscle function (contraction).

Proteins

Proteins are chains of amino acids that are present throughout the body – including in muscles and bones. Protein contributes to the growth and maintenance of muscle mass as well as the maintenance of normal bones. Proteins are also of central importance in the development of adolescents. It’s needed for normal growth and development of bones in children.

There are 20 amino acids, eight of which are known as essential amino acids. The body cannot produce these itself, which means that we need to absorb them through food.

Fats and fatty acids

We can meet our energy needs with carbohydrates and proteins but also with fats. By consuming fats, our body can be provided with essential fatty acids that it cannot produce itself. Omega 3 fatty acids, for example, are among the essential fats. A basic distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are often referred to as “bad fats” while unsaturated fatty acids are known as “good fats”.

It has been shown that replacing saturated fats with unsaturated fats in food lowers or reduces the level of cholesterol in the blood. High cholesterol is a risk factor for developing coronary heart disease. Reducing the consumption of saturated fatty acids can therefore help maintain normal blood cholesterol levels.

Which foods contain macronutrients? 

To help you create an optimal nutrition plan, we have put together some natural macronutrient sources for you. According to the D-A-CH reference values for nutrient intake, over 50% of the nutritional energy consumed daily should come from carbohydrates, preferably via starch and high-fibre foods such as whole grain products, potatoes, legumes, vegetables and fruit.⁴ You will see that some foods even contain two or three macronutrients.

Sources of carbohydrates

Carbohydrates are found in many healthy foods but also in some unhealthy foods. Because there are these two sources of carbohydrates, some people find making healthy diet choices difficult. Basically, what you should remember: the type of carbohydrates is more important than the amount of carbohydrates you consume as macronutrients through your diet.⁵

Healthy sources of carbohydrates include:⁵

• Unprocessed or minimally processed whole grain products
• Vegetables according to the rainbow principle, e.g. carrots, peas, cauliflower and peppers
• Fruit such as grapes, bananas, pomegranates and pineapple

Less healthy sources of carbohydrates include many highly processed or refined foods, such as white bread, pastries or soft drinks.⁵

High-protein foods

Proteins are found in both animal and plant-based products – so we can rely on variety here too. Protein sources include:⁶

• Meat such as chicken breast and beef
• Fish such as trout and salmon
• Dairy products such as quark and yoghurt
• Eggs or egg whites
• Legumes such as soya, lentils and peas
• Cereal and whole grain cereal products such as bread

Fatty acid sources

While we should largely avoid bad, saturated fats, we can have a positive effect on our body by consuming good, unsaturated fats.

Foods rich in good, unsaturated fatty acids include:⁷

• Avocados
• Fish
• Vegetable oils such as olive oil, sunflower oil, linseed oil, rapeseed oil and soya oil
• Nuts such as walnuts, almonds, hazelnuts and pecans
• Seeds such as pumpkin seeds, linseeds and sesame seeds

Saturated fatty acids are mainly found in foods high in animal fat such as sausages and high-fat meat but also in butter and cheese.

What does optimal macronutrient distribution look like?

We need each of the three macronutrients to stay healthy but just as important is the quality of the carbohydrates, proteins and fats that we absorb through food. A slice of pizza may offer the same macronutrient ratios as a slice of whole grain toast with avocado and tomato slices but not the same nutritional values. So it is not only the number of calories that is important but also their composition.

As part of a study by the Department of Cardiovascular Medicine at Brigham and Women’s Hospital and Harvard Medical School⁸, researchers have observed the effects of dietary and lifestyle changes on health, especially body weight. Every day for four years, the subjects consumed increased portions of individual food components that provide micronutrients and macronutrients. It was noticed that people who mainly ate potatoes and crisps, sweetened drinks, unprocessed red meat, but also processed meat gained a significant amount of weight. In contrast, subjects who consumed more fruit, vegetables, whole grain products, nuts and dairy products such as yoghurt experienced weight loss. The results of the study support the findings from research into macronutrients that the type of food is just as important as its calorie content.

The German Nutrition Society (DGE)⁹ has also been looking into how we can achieve an optimal distribution of macronutrients in food – namely with a diet that includes:

• a high intake of fibre, especially from cereals
• a high intake of secondary plant metabolites as well as
• a moderate fat intake.

A prerequisite for this is that foods rich in fibre, especially whole grain products, make up the largest proportion of the carbohydrate-supplying foods. It is also advisable to include a high proportion of plant-based products with minimal processing in the diet. You can find out how to whip up delicious dishes with raw or largely unprocessed foods in our article on raw food nutrition. 

Calculating macronutrients – what is my macronutrient requirement?

As with many nutritional concepts, there is no “one size fits all” for the proportions of macronutrients. There is no ideal ratio that is right for everyone. If your lifestyle changes, for example, so do your macronutrient requirements. People who want to lose weight have different needs than people who want to maintain their body weight. The same applies, for example, to building muscle – should the macronutrients be used to build muscle or maintain muscle mass?

Those who know their macronutrient requirements and how much energy their own body needs can create an ideal nutrition plan and eat a balanced and healthy diet. Online there are many useful macronutrient calculators that will do all the maths for you. After entering some key data, such as body weight, age, gender and height, the calculator shows you the amount of macronutrients your body needs per day. Try it out and calculate your personal macronutrient requirements.

1. https://www.sciencelearn.org.nz/resources/534-macronutrients [↩]
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ [↩]
3. https://www.gesundheit.gv.at/leben/bewegung/koerpergewicht/energiestoffwechsel [↩]
4. https://www.dge.de/presse/pm/kohlenhydrate-und-ballaststoffe-in-der-ernaehrung/ [↩]
5. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/ [↩] [↩] [↩]
6. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [↩]
7. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [↩]
8. https://www.ncbi.nlm.nih.gov/pubmed/21696306 [↩]
9. https://www.dge.de/fileadmin/public/doc/ws/position/DGE-Positionspapier-Richtwerte-Energiezufuhr-KH-und-Fett.pdf [↩]

How can developing mindfulness support positive mental health?

Positive mental health is determined by a variety of factors and while it’s impossible to control everything that happens around us, developing mindfulness can be a strong step in the right direction when it comes to experiencing greater happiness and a positive state of mind. 

Why should you eat healthy, high-frequency energy foods?

“If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.” – Nikola Tesla

We’re not just a physical body – scientifically speaking, we’re a source of energy that is bound together by an energy field. Everything with energy vibrates, and the higher the energy, the higher the frequency of this vibration.¹ High-frequency foods help us to increase our natural energy vibration and in doing so, we’re better-able to connect with ourselves and rid our minds of unhealthy thoughts.  Foods with a high vibrational energy include organic fruits, herbs, vegetables and nuts.² By contrast, low -frequency foods, such as meat, poultry and sugar, as well as foods that are highly processed, chemically or genetically altered or contain chemical additives, can result in ill health when eaten in high amounts.

Why is it important to keep hydrated?

Dehydration makes you feel physically unwell and can also affect your mental health.³ The human brain is composed of around 75% water and as soon as this level starts to drop, circulation slows and blood and oxygen move around the body more slowly.⁴ Even mild dehydration affects how you think and feel. If you can’t think clearly, it’s difficult to be fully mindful and to experience happiness.

Why is movement vital for mental health?

Evidence suggests that physical activity and exercise probably alleviate some of the symptoms associated with a negative state of mind. In addition, scientific studies have concluded that exercise might help with improving self-image, social skills and cognitive functioning, as well as reducing the symptoms of anxiety.⁵ Try taking a stroll in the fresh air or going for a gentle swim. You’ll soon see that it’s difficult not to feel in a more positive state of mind after this.

Why is sleep so important?

Anyone who has ever suffered a bad night’s sleep will tell you that their brain probably wasn’t firing on all cylinders the following day. Lack of sleep can leave you feeling mentally exhausted, emotional and unsettled in your surroundings. Try to get eight hours of quality sleep each night.⁶ Set a routine and go to bed at the same time each evening.

Try to wake up at the same time each morning (even on weekends!) and don’t stare at your phone or other electronic devices before you sleep as they can keep your brain alert and prevent you from relaxing fully.

Why is elevating your thoughts the key?

The law of attraction states that what we put out into the universe; we will receive.⁷ If you want to attract joy and happiness, you need to make an active effort to put those messages out there. Don’t focus on what you don’t want from life but concentrate on what you do want. Set meaningful goals and strive to make the very most of every single day.

Why is altruism beneficial to mental health?

Doing something kind for someone else doesn’t just benefit them – it can benefit you too. Connecting with people, and taking time to help them, can create positive vibes and help enhance your sense of purpose and wellbeing. Helping others has been scientifically shown to reduce stress and improve both your physical and mental health, leading to a sense of calm and ease and enabling you to increase your confidence, happiness and optimism.⁸ Ultimately, by helping others, you too could lead a happier, more fulfilled life.

Your state of mind isn’t something you can focus on in isolation. Different aspects of our lifestyle, including your physical health, can all contribute to achieving a positive state of mind.

1. Full on happiness: Vibrational Frequency 101 + Foods to increase it [↩]
2. Mindbodygreen: How to make sure you’re eating high-vibrational food [↩]
3. https://psychcentral.com/news/2012/02/20/dehydration-influences-mood-cognition/35037.html [↩]
4. AIFC: How important is water and hydration to mental health? [↩]
5. NCBI: The relation of physical activity and exercise to mental health [↩]
6. https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need#:~:text=National%20Sleep%20Foundation%20guidelines1,to%208%20hours%20per%20night. [↩]
7. The Law of Attraction: What is the law of attraction? Open your eyes to a world of endless possibilities. [↩]
8. Mental Health Foundation: Doing good does you good [↩]

Gratitude is an attitude: it may sound corny, but the truth is that if you seek out good things, you can always find them and the best part: your physical and mental wellbeing will improve overwhelmingly.

Sometimes we struggle to see the good in the world, and even in our day to day lives – we focus on what we do not have and what we are lacking. But we need to focus on what we do have; taking a moment every day, to show gratitude, not for anyone else but our own emotional and mental wellbeing.

The experience of gratitude encourages us to appreciate what is good in our lives and compels us to pay this goodness forward. People with more grateful dispositions report being happier and more satisfied with their lives. Gratitude also functions as social glue that nurtures the formation of new friendships, enriches our existing relationships, and underlies the very foundation of human society.

In today’s fast-paced, monetised world, we can fool ourselves into thinking we should measure our lives and fortunes in terms of physical possessions and material objects. But this would be a mistake.

You see, sometimes we have it backwards: Happiness and joy that comes from owning stuff and collecting possessions do not provide gratitude, for this is short-term and shallow. This would explain why many of us feel unfulfilled and lonely at times.

Instead, gratitude itself (the daily ritual of showing grace for what we have that cannot be measured in material terms) brings us joy and a sense of fulfilment that could never be filled with objects or possessions.

Showing gratitude is simple, so why do we forget to take a moment each day and do it?

We’re not ungrateful or thankless, but we are busy, and sometimes the simplest things get forgotten. But today, perhaps more than ever before, we need to find ways to improve our mental well-being providing time to pause, find peace and a deeper understanding of what we need emotionally.

Watching the news, listening to others moan and complain, pressure at work – we can become so overwhelmed to the point of drowning in negativity. We forget that there is so much to be thankful for, so we must remind ourselves daily that our lives could be driven more positively by a strong sense of gratitude and appreciation for all that we have.

When performing a simple ritual every day, even if it’s just 5 minutes to begin with, you’ll quickly start to realise a shift in your mindset towards positivity and joy.

The impact of gratitude on our mental wellbeing

Much research and study have been undertaken on gratitude and its impact on our emotions, mood, mind and mental well-being.

Two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, have done much of the research on gratitude.

In one study, they asked all participants to write a few sentences each week, focusing on particular topics. One group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or things that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After 10 weeks, those who wrote about gratitude were more optimistic and felt better about their lives.

While there is no evidential proof of the connection between gratitude and mental wellbeing, the following thoughts are widely supported

Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and wellbeing. His research confirms that gratitude effectively increases happiness and reduces depression.

Proof or not, the long-term effects of a daily gratitude practice can bring joy and positivity to those doing it. It’s simple to do; you need no equipment and you can begin right now.

Start your gratitude practice

Below is a list of questions that will help you shift your focus towards a life filled with gratitude.

But before you begin with, consider these simple steps.

1. There is no right or wrong answer to each question.
2. Your practice is your own; even if you begin with 1 question per day, that’s great!
3. You can perform this practice in your head, out loud or write it down.
4. Many people create a gratitude journal: it can help to focus even deeper – the time taken to write can help embed the thought.
5. Try to make your process a moment for yourself – this should not be another chore, so whatever way it works for you is best.

Gratitude Icebreaker examples

Now let’s focus on some of the questions you could ask yourself. Again, these questions are simply prompts to get you started; you may think of others and develop your own over time.

1. What can I give gratitude for today?
2. Who am I thankful for in my life?
3. Why am I thankful for them?
4. What is the best thing that has happened today?
5. What good things are possible today?
6. I am thankful for my body because?
7. What opportunities have I been given that I am thankful for?
8. What am I looking forward to in the future?
9. I am warm, sheltered and fed, how can I share my gratitude?
10. What do I love about myself?
11. What do I love about my body?
12. What do I love about my brain?
13. What do I love about my partner?
14. What do I love about my children?
15. What am I thankful for in nature?
16. Which experiences am I thankful for?
17. What was good about work today?
18. Which colleagues and friends am I thankful for?
19. How can I share my gratitude with strangers?
20. What have others given me that I am thankful for?
21. As I sit and look around me, what can I see that I am thankful for?
22. What do I have to look forward to and give thanks for?
23. How am I fortunate without including material things?
24. What can I see out of the window and give thanks for?
25. What have I learned recently that I am grateful for?

Ways to develop your gratitude practice

Many people enjoy this practice daily, while others have found ways to develop and strengthen their practice. Here are some ideas you may wish to try.

• Gratitude Journal: it’s not a special booklet; anything will do, but simply write down your thoughts on your feelings of gratitude. When you’re sad or low and need a boost, then re-reading your thoughts will remind you to reflect on the things you have rather than the things you lack.
• Meditation: taking the time to calm our minds in meditation is also a great moment to show gratitude. Begin your practice by reflecting on what you are grateful for, and then sit quietly in the space of love, peace and gratitude.
• Walking: this is a great way to exercise your body and mind and be with nature. Look around, look up and down and reflect on the amazing world around you. Breathe in deeply and listen to the birds. It will benefit both your body and your mental well-being.
• Write a letter: perhaps you can think of someone you haven’t thanked properly for a good deed or even a friend you can express gratitude for simply being there. You could even write a letter to a higher power to express your appreciation for your faith or forgiveness. Whomever you choose, it can be both powerful and uplifting.

Why is it important to find peace of mind and boost your mental wellbeing?

Today our lives are fast-paced, busy, distracted and can leave us feeling stressed, rushed and overwhelmed. We are constantly ‘plugged in’ and rarely switch off. Shifting from one screen to another and an itinerary that never ends. No wonder our mental health is suffering:

The mental health charity Mind reported that:

• 1 in 4 people will experience a mental health problem of some kind each year in England [1].
• 1 in 6 people report experiencing a common mental health problem (like anxiety and depression) in any given week in England

While there is also a dramatic increase in

A 2021 survey of children and young people’s mental health found that 17.4% of children aged 6-16 had a probable mental disorder in 2021.

Helping children express gratitude

We must find balance and pause. We can teach our children to find balance too. We can easily help them learn about gratitude while making the process fun. At the end of the day, as we read a story, tuck our children into bed and kiss them goodnight, we can share a couple of moments and talk about what you are thankful for today.

As a parent, it will help you begin your daily habit while teaching your children a lifelong development of a positive attitude filled with gratitude.

Building inspirational communities to inspire more and more people to lead healthier and happier lives.

We recently sat down with German professional cliff diver and Red Bull Athlete, Iris Schmidbauer, who continues to push the boundaries of the sport as she works towards being the next world champion. We spoke with her about how she got to where she is today, her goals for the future and her biggest challenges so far. Daring, embodies female empowerment and inspires people every day to overcome their fears – read the interview below to find out more.

So Iris, how did you get into cliff diving?

It’s a long story! I was doing a bit of leisure diving, just once a week or so. I taught myself with YouTube videos and had some lessons with the diving club, but it was nothing competitive or professional.

When I was 19, I was just about to finish school and I saw the World Championships. Back then, there were only five girls diving. I was amazed that they could dive 20 meters off a platform. I fell in love with the sport and just wanted to learn how to do it, not thinking that I could actually end up competing.

What achievement are you most proud of?

Probably becoming European champion, but I was also really proud that I learned some new dives this year, including the back triple double, which is the hardest dive that I do. When I started getting into the sport, I always dreamed of doing these big dives, and now I’m doing them!

What are your goals for next year?

I've got a couple of goals. I want to get into 10-meter diving and get a full 10-meter ‘list’ on the side. For high diving or cliff diving, I want to do my best at every competition, get more consistent and get this ‘rip entry’ on every dive. Ideally, I want to finish top five in the world in the Red Bull Cliff Diving World Series. Of course, the goal is to get a podium next year, or maybe more than one!

What do you love about the sport?

I love that it's always a challenge - that you always have to overcome your fear and push boundaries. It never gets easy. You just have to believe in yourself, and trust in your skills, and trust that everything you've learned will come together.

And I love that there's not much you need in this sport. You just need a swimsuit and that's it. It's just about you, the height, the water, and also perfection. What I really love is when I'm just in nature, standing on a cliff, can feel the rocks underneath my feet, and just dive into the foaming ocean. When I swim back up to the surface and take that very first breath, I'm just so happy that I overcame that fear.

What does training look like for you?

I train with a traditional diving team in the pool, or we do dryland training, which is gymnastic-based. We've got trampolines, dry boards, and do a lot of conditioning. We split the time: two hours on dryland and two hours in the pool. That's one session. We do two sessions a day.

What does your diet and nutrition plan look like? Does it change leading up to a competition?

I don't really have a specific diet I follow, but I just try to use my common sense and eat healthily. But I do want to enhance my diet more this year, especially alongside Lifeplus supplements that can help me to become the best athlete I can be.

What is your advice for those starting out a new sport?

Oh, it's tough. It's always going to be tough to do something out of the ordinary, but if you really want it, you can do it. Just go and do it.

What is your mantra?

‘Push your impossible.’

What makes you stand out?

Most people who get into high diving come from a professional diving background. I only started training with 19, which is pretty late. Now I'm one of three girls who compete the hardest dive in the world. I've got the hardest list in the world right now. I just had to figure it all out myself. I don't have an official high diving coach, I get coaching here and there and then have to put it all together and push myself.

What’s the biggest challenge you’ve overcome?

There have been a couple of big challenges. My parents aren't really supportive of my diving. They don't try and stop me, but they're also not happy about it. They want me to be financially secure and to have a normal career.

Another big challenge was that when I started the sport, I pushed myself beyond my experience to do ‘triples’. I crashed three times with that dive. The last time that I crashed, I landed flat on my back from 20 meters. I was coughing blood and I had whiplash, but I was actually lucky I didn't have any severe injuries. The injuries were more mental to be honest. When I had to get back up there and do the dive, I was so terrified. It took several years to get my confidence back.

Which strengths do you believe you have that make you a great diver?

I never give up. I always believe in myself and don't listen to what other people tell me. If you know you can do something, don't give up, and follow that dream.

Inspiring us with her tenacity and bravery, we couldn’t be prouder to sponsor Iris as she strives for greatness in the diving world. Follow our social media channels to keep up-to-date with her activity and join us in cheering her on!

Upping your general activity levels is a well-established way of improving both your physical and mental health.¹ But that doesn’t have to mean joining a gym. There are plenty of fun, even quirky, ways you can start to increase your activity levels without the need for Lycra, Barbells or even a pair of trainers.

Home Disco!

Doing household chores doesn’t have to be boring, or lifeless!² Pushing the vacuum cleaner around might sound less than exciting but it does represent physical activity – so why not put on some of your favourite music and jive while you clean! Something up-tempo and lively puts a spring in your step and encourages you to perform a mamba with the vacuum cleaner once a day! Why not extend this to mowing the lawn to music? Headphones and a good steady pace will see you become more active as you cut the grass.

Circus skills!

Bring the excitement of the circus into your daily activity routines. Leaning new and enjoyable skills such as juggling, walking the tightrope or even riding a unicycle are great ways to get away from traditional exercises! Or how about picking up a few ideas from the kids?³ Have you ever tried skateboarding or rollerblading? What about a skipping rope? It’s a fantastically fun way of improving your agility and stamina.

Just dance!

Meeting friends at a coffee shop or bar is a great way to catch up but it can also add those extra unwanted calories.⁴ Why not keep the catch-up but ditch the calories by going dancing instead of meeting for a drink? Half an hour on the dance floor will see you burning up to 200 calories and all while you and your friends are having a great time!

Challenge time!

Competitions are much more fun than a leisurely stroll sometimes – and it motivates you to push yourself even harder! Why go for a stroll when you can easily turn it into a race against time? Organising a scavenger hunt is a terrific way of getting friends, work colleagues and even your family involved in the great outdoors. Set a deadline that people have to find and return unusual objects to home by to get pulses racing. Or what about creating an obstacle course for your family in the back garden? If you don’t fancy doing it yourself, there are so many organised events which you can sign up to. A marathon, a colour run, a treasure hunt – take your pick! Both are ideal for raising a smile and your activity levels.

1. https://www.healthline.com/nutrition/10-benefits-of-exercise#section1 [↩]
2. https://www.rd.com/home/cleaning-organizing/health-benefits-chores/ [↩]
3. https://www.sciencedaily.com/releases/2019/05/190509101843.ht [↩]
4. https://time.com/4828793/dancing-dance-aerobic-exercise/ [↩]