2017 so far has been challenging for many on a mental, emotional and physical level.
So today I would like to share with you a few suggestions to that may help.
The habits we create from the moment we wake in the morning set the tone for the entire day.
Doing a short mindfulness meditation can help you to focus on the present moment by bringing your attention to your breath. Helping us focus on the present instead of dwelling on the past of being anxious of the future
Great apps I would recommend to help you are :
Stop Breathe and Think and Headspace .
I like to do some gentle yoga / pilates moves in the morning . It strengthens the body. It wakes the mind and body up and helps you feel energized for the day ahead .
A 20 minute walk daily maybe on your lunch break will get fresh air into your lungs . Clear your mind . Overall puts you in a feel good mood.
What exercise to do practice ? I would love to read your suggestions in the comments.
Eat A Healthy Well Balanced Diet
We are all individual when it comes to our eating habits, how much we eat in a day can vary . I like to have 5 small meals a day . So here are just a few general tips to help you clean up your eating habits.
Try to get your 5 a day fruit and veg in. Smoothies and juices are a great way to do this. Drink plenty of water to flush toxins out of your system. Try Herbal tea it is a healthy alternative to coffee.
Introduce good carbs into your diet eg. Brown Rice , Rice and Millet Pasta, Brown Rice Noodles.
Quinoa is the best source of protein you can have, it can be added to soup, stir fry etc
The most important tip I could give you is to cut out refined sugar.
Start by making small changes and you will think better and feel better.
Forget fad diets they do not work , choose to eat healthy and be healthy.
During periods of stress, the body is less able to absorb nutrients, so some supplementation especially of the B group of vitamins, and vitamin C is helpful. Sometimes we need that extra boost if we are feeling lethargic , run down, constantly getting colds and flu to name. Here are a few suggestions :
Iron is essential for a healthy immune system, preventing anemia and producing haemoglobin , a protein that helps red blood cells transport oxygen around the body. The best sources of Iron are found in meat, nuts and seeds, sardines and tuna, dark green leafy vegetables, lentils, chickpeas.
Symptoms of Iron Deficiency include:
- Pale skin
- Poor Appetite
- Cold hands and feet
- Shortness of breath easily
Spatone is 100% Natural Liquid Iron Food Supplement
This comes in convenient ready to drink sachets with apple juice with vitamin c, which helps with the absorption of the iron. Less issues with constipation .
Echinaforce is a traditional herbal medicinal product used to relieve colds and flu like symptoms. It has anti-viral and anti-bacterial properties. Find it here http://www.avogel.ie
Vitamin D can be made in the skin on exposure to sunlight. Vitamin D is also found in milk, eggs and meat . Deficiency is common in those who have little exposure to the sun.
Ashwagandha in Aryurveda is known as the uplifting herb . It helps to reduce stress. It may help to reduce anxiety and depression. This blend includes iodine which helps to calm the nervous system . It is suitable for vegetarians and vegans.
Find out more at: pukkaherbs.com
If you are taking medication, please consult your doctor before taking any new supplements.
A practice I enjoy doing every night is writing 10 things I am grateful for . It really helps you to feel good and appreciate your life.
As a qualified Aromatherapist I cannot recommend essential oils enough, to help you relax, de-stress , unwind .
A Relaxing Bath
Mixing six drops of pure lavender essential oil with an unscented bath foam/product . Add the mixture to the water and enjoy ! Lavender is known to relieve stress, anxiety, headaches, balance emotions .
2 Drops of Vetiver essential oil added to the water in a burner is excellent to aid relaxation and release mental and emotional exhaustion.
Get Plenty of Sleep
If you have trouble sleeping , about 2 hours before bed try switching off computers ,phones , TV it will help your brain to wind down . Start doing this each night at the same time this routine will tell your brain it is time to wind down and relax. Make sure your bedroom is clutter free because a cluttered room equals a cluttered mind. Do a quick tidy. Have a nice cup of camomile tea.
Listen to some tranquil music . I listen to Medwyn Goodall his music is soulful and full of positive energy. Check out @medwynggoodall.net
What is your favorite ritual to help you wind down at night . Please let me know in the comment box below.
I hope you enjoyed reading this blog post and find these suggestions helpful.
Until next time,
Stay happy and healthy
- Disclaimer: Please consult you physician before starting any exercise or healthy eating plan or taking supplements if you have any health concerns or are pregnant or breastfeeding.