It is a mere season, one of feeling wobbled from juggling far too many plates whilst within a quick sand of sloppy decisions. But here begs the question of how do we dig ourselves away from the daily slog that feels to have no end or freedom?
Answer; by resourcing simple practices that evoke a sense of gratitude back to ourselves away from the daily noise. Reigniting a bounce to the step and owning a pure delight for springing from our duvet each and every morning away from mental pressure.
With limitless advice and buy ins at our fingertips we have all the answers, yet the language within this space is that it’s the simple good stuff that allows you to get back on track.
‘The cause and effect of what you ‘do’ being an extremely important one to meditate upon’.
The good news is it’s ready to action from this very minute with an integrated approach to wellness with a healthy dose of tlc.
Getting enough sleep is the number one cause for collapse and dramatic down turn of quality of life and health. With sleep being the the time for many of our hormones to replenish, recharge and connect.
Sex hormones, stress hormones, hunger hormones and many more can be disrupted with bad attention to a cycle. The USA national sleep foundation state that having good ‘sleep hygiene’ based upon the following considerations will bonus a subsidence to daytime blues.
‘Sticking to a strict sleeping schedule of 7-9 hours a night, evaluation of your ‘sleeping’ room, comfortable bedding, removal of blue screens, avoiding heavy meals alcohol and caffeine are among those tip boosting advisories out there to tick away at on the back to feeling me list.’
But what if you are too stressed to sleep? A commitment to pre-sleep rituals help ease you into the flow of the sheets, those that promote self care, self awareness and self reward, easing the hormones and joys of sleep to return.
What happens when we don’t get our daily quota?
The skimping of water can cause our energy to drop, loss of focus, increased risk of disease, cranky moods, headaches, bad skin, metabolism flunk and it goes on. Being that our cellular system functions upon approaching 65% water lets consider attention to consuming 6 to 8 glasses or 1.2 litres a day to see a yield of the following:
- Energy increase and a reduction of fatigue
- Promoting weight loss
- Flushing out of toxins
- Improvement to skin complexion
- Maintenance of digestion
- Immunity boosting
- Muscle friendly, reducing cramps and strains
- Low expense!
A HEALTHY GUT FLORA
The silent warrior within our grasp. Titled the gut.
‘We sacrifice our gut day after day, attacking it with a host of suicidal food products that tip our constitution to the brink of disaster day after day’.
We are talking about a microflora of bacteria within the gut that can easily become disturbed and unbalanced. It is therefore something not to be taken lightly given that 95% of our bodies mood balancing serotonin is found within our bowel. Prolonged stress, high sugar, low fibre, regular alcohol and pharmaceuticals each will take their toll.
Taking onboard a simple microbiotic (pro and prebiotic serving) can restore its balance. Pushing through a commitment to the elimination of those fake simple sugars and reduction of starches within the diet. It is the familiar and recognised debunk of our loaded sugars that promote gut imbalance; cookies, cakes, baked goods and the naughties we all enjoy. Keeping our whole fruits as our allies within reasonable guideline measure. Paralleled to a turn to plant based food sources, vegetables in abundance, raw or cooked.
Featuring our star contender, our Omega 3’s. The ‘good guy fat’. Found in plant sources such as nuts and seeds. Not only does your body need these fatty acids to function, but also delivering some mighty big health benefit protection. Blood fat reducing, inflammation improving, depression aleving a dementia protection among a few. Get busy with a relationship of its consumption.
Improving our purchase choices to resource and consume local and organic. Reducing those chemicals bypassed within our food chain. Call out our milk products, protein based meats, those that have potential to contain hormones passed down the chain.
OBSERVE YOUR MIND AND THOUGHTS
Change starts from within, break the negative cycle.
A restful and peaceful mind stimulates the vargus nerve and central nervous system, the ultimate in mind body connection.
‘A match can light a fire, just as can a thought’.
Just as thoughts come, they are able to go and you have permission to request this. Embark upon a journey of appreciation; where you are today, gratitude for your individual worth, surroundings and nearest and dearest. We are enough as we sit today.
Consistency and realism is your choice. Building effective and enjoyable exercise into your life can be easy, number one it has to make you feel happy. Find a buddy, a community that will invite you in. It doesn’t have to start with a gym, you can go hit the air to gleen to your daily quota. Question, whom and what inspires you?
With a department of health guideline starting at 150 minutes of moderate aerobic exercise a week for a healthy adult partnered to a mix of strength work, it therefore has to right.
‘To remain sustainable exercise has to be enjoyable, this is your number one priority and one to research’.
Daily movement itself can contribute towards moderate aerobic exercise. Taking thought to walking, gardening, riding a bike, swimming and not just marginalising your thoughts to the gym can give exercise a different identity, quality and experience.
‘What makes good exercise’?
This is entirely up to you and within your freedom, it isn’t always what we tend to think. Martial arts, yoga, circuit classes, golf, football, rugby, trail walking and racket sports devise an entirely new environment setting friendships and communities to take upon new personal territories, adventures and paths.
With exercise our metabolic profile improves, reducing cardiovascular disease risk, regulation of blood pressure and blood glucose, brittle bone profile improvement, mental health improvement, maintaining healthy weight and yes the list does go on.
MENTAL CAPITAL WELLBEING
To decrease mental stress by ‘action’ takes engagement and an allows individual expansion.
‘Based upon an evidence based project from the UK Government department of science it seeks simple guided actions to flourish in mental wellbeing’.
To Connect, with those around you. With family, friends, colleagues and neighbours. At home, work and local community. The cornerstones of life to invest time within. Building these connections will support and enrich you every day.
To Be Active, Step outside, dance, play!
Take Notice, be curious, catch sight of the beautiful. Remark on the unusual, notice and savour moments. We aware of whats around you, feelings and experiences that matter to you.
Keep Learning, try something new, rediscover a new interest. Sign up for that course. Take on a different responsibility at work. Set a challenge you will enjoy achieving. Learning new things will make you more confident as well as being fun.
Give, do something for someone else. Thank someone. Smile, join a new community. Look out as well as in. Seeing yourself, and your happiness, linked to the wider community can be rewarding and creates connections with the people around you.
‘The think tank has been opened! To have faith and identification of systematic practical realignment of a hectic life with a personal agenda IS possible’.
You, your mind, body and health really do matter and need intention, each need not be subjected to disorder. It is a matter of consideration just when to give it your personal responsive action.