There is nothing worse than waking up on a Monday morning feeling tired and regretting
your weekends indulgences irrespective of how much fun it was at the time! I’m not just
talking about alcohol consumption either. In order to reach optimum health and live our
best life we need to commit to a balanced diet, good sleep, regular exercise, stress
management and have a positive outlook on life. Weekends, high days and holidays can
still be fun, but if we don’t follow the 80/20 rule we will experience that Monday morning
feeling.
I bore my friends and adult children about the 80/20 rule, it does work. ie, 80% per cent of
your time be very good so you can get away with the odd 20% lapse, however, this doesn’t
mean every weekend or binging on puddings and junk every time you think a “treat” is due
Personally, I live on the 90/10 rule as it suits me better. One croissant and a milky coffee
will make me feel below par for days, so I’d rather save my 10 for a couple of good glasses
of wine and a savoury treat. The best “treat” you can give your body is to choose a “pure”
pudding (home made ice cream, fresh fruit, a compote or slice of a raw brownie) or a few
squares of organic dark chocolate (packed full of magnesium) or even better an indulgent
savoury delicacy stuffed full of wholegrains, seeds and healthy fats to give your body the
boost and satiety it needs to get through day full of energy.
Bad sleep has such a detrimental effect on the body – if untreated this can contribute to
hormone imbalances, insulin resistance, cardiovascular problems, gut health, weight gain
and mental health issues. I speak to so many people who have problems with going to
sleep, waking up during the night and then being unable to get back to sleep. Consequently,
they wake up feeling irritable and struggle to get through the day.
The recommended amount of sleep is 7-9 hours a day. Long term sleep issues have a knock- on effect on all your body systems including your appetite. Melatonin is natural anti -inflammatory produced by your body during sleep. Cortisol levels are also connected to sleep. Did you know that sleep controls your hunger hormones namely Leptin and
Ghrelin? When you lack sleep your leptin levels fall, Ghrelin rises which is the hunger
hormone. Combine that with lack of energy, which makes you unmotivated to get up and
exercise, high blood sugar levels and bam the weight goes on. The bottom line is to get
good quality sleep, preferably before midnight and wake up refreshed and ready to face
your day.
Top tips for a good night’s sleep is to have a fixed routine and wind down before bed. Make
sure all screens and blue light gadgets are removed at least 45 minutes before bed, air your
room, put on some relaxing music whilst you soak in an Epsom salts bath, (packed full of
magnesium, also known as natures tranquilizer), sip on a mug of chamomile tea, read a
good book and make sure your bed is comfortable and your room is cool and dark. Diet of
course is so important for promoting sleep. Include melatonin rich foods such as cherries,
fish, nuts, eggs, rice, barley and oats. Almonds have both magnesium and melatonin.
Turkey in the evening is a great sleep-inducing food, packed full of protein and tryptophan
which promotes sleepiness. Kiwis are rich in serotonin, the brain chemical which regulates
our sleep cycle and a powerful antioxidant. Fatty fish are another excellent source of
vitamin and Omega 3 both high in serotonin.
Regular exercise is important for everyone whatever your age. I’m not talking about high
level sport, or running marathons, the sheer act of moving and stretching our body and
getting outside in nature has such a profound effect on your overall health it is astounding.
Were you aware that exercise reduces the risk of chronic disease such as heart attacks and
strokes, balances insulin levels so good for those with type 2 diabetes, balances hormones
and reduces inflammation in the body? All contribute to reducing the risk of disease and
auto immune disease in later life.
Strength and flexibility is so important throughout life, but especially as we age, exercise
promotes bone health, controls weight, improves your mood and is proven to help you
extend your life. Not only that but it has a positive effect on all your body systems. Yoga
began in India in 3,300 BC, its initial focus was on mental and spiritual health to align the
mind, body and soul. It has now become westernized with many new forms and the
benefits include improved flexibility, strength, posture, increased energy and stress
reduction and most importantly helps with breathwork.
Exercise is also proven to make you happier – it can reduce anxiety and depression, aid with
pain relief through endorphin release and gives you a sense of community if taking part in a
team sport or just out walking with friends. There is nothing better than a good stomp on a
wild winter morning and coming home with rosy cheeks and feeling like you could conquer
the world. You can’t buy that feeling in a bottle!
I could get all technical and tell you about mitochondria, ATP and the affect of oxygen on
cells, but I think you would be asleep in seconds.
Water is a mainstay of human life, we can live without food for weeks on end, but cannot
survive for more than days without water. Many people complain of headaches, aching
muscles, unexplained fatigue and a general feeling of being under par. In the majority of
cases, they are just dehydrated. You know the feeling, inside at your desk all day, it is an
ambient temperature, you are not thirsty and before you know it is home time and you
have only had your morning coffee/tea/infusion, a glass of water at lunch and nothing else.
You then get home, hit the gym, do some sport, cook supper, go to bed and wonder why
you wake up the next day feeling “ill”? We need to drink a minimum of 1.5 litres of water a
day plus other drinks (alcohol doesn’t count – on top of that glass of wine!)
If you do a lot of exercise, you will need more. Did you know that thirst sets in at 1% dehydration? You will lose on average up to a litre of water during a workout, so it is super important to
ensure you start any exercise routine hydrated and replenish electrolytes lost afterwards by
adding a few grinds of Himalayan salt and a squeeze of lemon to your glass of water/gourde.
Stress is without a doubt an illness in today’s world. It is responsible for so many issues,
both physical and mental and everyone, whatever their age, must take steps to reduce and if possible, eradicate the stress in their life. Address the cause – find someone to confide in,
see a professional, write it down, find that cause, face it and try and work out ways to sort
it. Cortisol (the stress hormone) and blood sugar levels are closely linked, which is why
many people trying to lose weight can’t. It is important not to skip meals or eat sugary
snacks which will only cause insulin levels to spike. Avoid stimulants like caffeine and
reduce alcohol consumption. Potassium rich foods such as avocado and spinach will help
with the adrenals function. Magnesium found in dark green leafy vegetable and almonds
will reduce cortisol release and balance hormones. Salmon, flaxseed and walnuts are all full
of Omega 3 fatty acids, essential for brain health, joints and will also lower cortisol levels.
Vitamin C, so important to supplement if you are stressed. It is one of the vitamins that the
body cannot store and will be excreted by the kidneys once stress levels go up.
Diaphragmatic breathing has the power to reduce blood pressure, stress levels, cortisol
levels, take time every day, two or three times a day to practice this long last art. Sit or
stand, one hand on your chest, one on your stomach, breathe into your stomach, feel you
hand rise and fall. The hand on your chest should be still. Breath in slowly for 4, hold for 4,
exhale for 6. I’m feeling calmer just thinking about it! Try, practice, you will be amazed at
the difference and how it can become a habit in a very short time.
Diets – there are diet tips everywhere you look on social media is obsessed with it. I firmly
believe that diets are a personal thing, governed by personal taste, religious beliefs.
Whether you are vegan, pescatarian, meat eaters, vegetarian, keto, paleo the list is endless
is immaterial, the most important thing to remember is that you really are what you eat. A
balanced diet is one which provides your body with all the necessary macro and
micronutrients that the body needs for optimum energy and activity levels, to resist and
fight infections and disease, repairing and maintain healthy cells, for growth, reproduction
and your mental health.
A healthy diet is one which is whole and where possible organic, free from GMO and toxins;
Is your food whole and organic? Is it free from GMO and toxins? Is it free from refined
sugar, junk (processed food)? As CNM taught us “food is our medicine so we should be
eating for health before pleasure. Focus on the value of food and count chemicals, not
calories”.
Food choices are even more important as we get older and to age well we need to fill our
bodies with good food in order to ensure that our body can continue to replace old and
poorly functioning cells with healthy new ones. So, ditch the sugar, if you do need
something sweet use fruit sugars. Be aware of salt. It is essential for health, but make sure
you have Himalayan salt which will not have such a negative effect on blood pressure. Ditch
the microwave – I did, replaced it with a steam oven and haven’t looked back. Ageing
bodies need 8-10 portions of fruit and vegetables (preferably organic) with lots of leafy
greens, berries, nuts, herbs and good oils (virgin pressed olive oil). Reduce your
consumption of red meat. There is nothing wrong with a delicious steak or piece of lamb,
but make sure it is grass fed and organic. The same applies to fish, organic all the way or
else you are filling your body with toxins, which your liver then must process. 3 balanced
meals a day, make them small and in the words of Ryan Hackney “always leave the table
hungry”.
Happiness cannot be bought, to be truly happy you have to have a healthy mind and body
and be capable of loving and being loved. Life is gift, to be healthy and happy is a privilege.
Be aware of your surroundings, get outdoors and spend time with nature. But above all be
grateful, go to sleep at night grateful and thankful for the day that has been. Wake up and
be grateful for the day ahead. Reach out to those who are less fortunate and lonely, human
contact is a very powerful thing. Touch is a powerful healer. Live, love and embrace the
future knowing that you are doing everything in your power to make it a long, healthy one.
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