HEALTH | ATOMIC HABITS REALLY IS A THING

 I recently read Atomic Habits by James Clear and totally loved it. The secret to success really does lie in everyday habits - and according to Clear, once you make those teeny tweaks at an atomic, basic level, the rest falls into place.  

HOW TO BUILD GOOD HABITS

1. It’s about who you want to be, not who you are
Knowing where to start can be just as difficult as starting out. Good habits come from knowing who you want to be, rather than trying to formulate the exact outcome you want (after all, very little goes exactly the way we expect). Take a moment to think about the kind of person you want to be and ask whether that person would do (or not do) a certain action.  This is where we can start to identify opportunities to form new, helpful habits. 

2. Clarity > motivation
Sometimes when we think we lack motivation, we actually lack clarity. In order to commit to an action, it is not essential to know exactly what we are doing but critically why we are doing it. 

3. A little goes a long way
A good habit is like compound interest - investing in yourself over time will magnify the returns.

4. Remember the benefits of starting small:

• It makes starting and sticking to your new habit easier.

• Once you’ve mastered your first habit, you can then easily introduce another - this is called stacking habits: “Once I’ve done x, I will then do y straight after.”

• Stacking your habits in this way will create a new routine that you can grow over time making it even easier to follow.

5. Reward yourself
In order to make this automatic, you have to play to the strength of your own brain’s chemistry. Train it to associate achieving your habit with some sort of reward, however small. 

6. Your environment matters
A change in your environment might just be the secret weapon to unlocking your new habit. Think of it as removing temptation or simply preempting a future moment of weakness.

FITNESS | THE HEAT IS ON - LED SAUNAS ARE THE WAY TO GO

Saunas need a new publicist. Let’s face it, saunas – usually associated with men reading their newspapers in the buff – aren’t exactly top of the cool list in a world of sunrise yoga when it comes to wellness pursuits. Plus, potentially sharing your sweat and expelled breath with strangers is something we’ve been taught to avoid at all costs in the past two years, but baby, it’s cold outside, and, despite the worries, this ancient ritual is on the up. Now that restrictions are relaxing, is it time to get back into the heat?

‘Sweat rituals’ have an historic root that spans the breadth of the globe. But while the rest of the world has long been savvy to the health benefits of saunas, (Finland has three saunas for every five people), in the UK and Ireland, we’re just waking up to their many benefits. From deeper sleep to smoother skin and lither limbs, a new breed of LED saunas offers 360 degree rejuvenation.

While traditional saunas burn wood, new technology harnesses the power of light to create infrared saunas. Using visible and non-visible light wavelengths to create heat, infrared saunas work faster than their traditional counterparts, heating the body from the inside out, by warming your skin tissue, whereas traditional saunas just heat the air.  This means the body can flush out toxins like dirt, make-up and pollution more quickly.

Since the waves penetrate the skin more deeply than the heat of a traditional sauna, a small amount of heavy metals and drugs can be sweated out, making this detox popular with wellness fans. The heat also means better blood flow, circulation and production of collagen, giving you a glow.

This new-gen sauna has attracted devotees like Jennifer Aniston, Leonardo DeCaprio, and Oprah’s Dr Oz.  On this side of the Atlantic, there is Notting Hill’s Our Wellness, Royale Retreat in Tunbridge Wells, York Hall Day Spa in Bethnal Green, and Olympia Leisure Centre in Belfast where infrared sauna sessions are on offer.

Skin experts say even just one session a week gives your skin an MOT, deep cleaning your pores.  Make sure you get all your make-off off first and drink lots of water, then slather on the moisturiser afterwards.  

Sweat time can also soothe you and a Finnish study over two decades found that people who went to a sauna four or more times a week were 66% less likely to be diagnosed with dementia than those who went once a week or less.  The reason is believed to be a combination of improved circulation and lowered blood pressure.

Another plus is soothing aching muscles as well as sweating out toxin.  The heat also releases endorphins which can help you sleep as your muscles relax and tensions ease.  Athletes have used saunas for years to loosen tight muscles and counter the build-up of lactic acid.

The increase in heart rate may also have longer-term cardiovascular benefits. If you’re a clean freak, infrared saunas are drier than the traditional type. 

And it’s not all sweating in silence.  Helsinki boasts a Burger King Sauna where the hot box is attached to the fast-food joint and you’re encouraged to munch fries in 80°C heat while watching a 48 inch TV.

Over in Scotland is The Hot Box sauna in Loch Tay, which has a fully stocked licensed bar, as well as a DJ and karaoke room available to hire for private functions. 

Inspired by the hangout saunas in Scandinavia, the owner has created a place to socialise and promote the Danish concept of hygge which is taking pleasure and enjoyment in simple moments.

As it takes around 20 minutes of sitting in a sauna to unlock the health benefits, the idea behind this heated hedonism is to make those often mind-numbing minutes pass faster.

FITNESS & HEALTH | HEAL YOUR RELATIONSHIP WITH FOOD

Another diet? What if you healed your relationship with food instead? This week we hand over the blog to expert Briana McAteer who works with individuals to heal their relationship with food and eating habits.

For some of you, another new year means another new diet. Maybe this diet will solve your problem with food!  What if, instead of a new diet, this year you actually healedyour relationship with food?

Have you ever considered that maybe food isn’t the problem?  Consider, the more we obsess, stress over and scrutinise about what we’re eating, the more we miss the point.

So what’s the point we’re missing?  The reason we find it difficult to follow the diet, or stop snacking between meals, or say ‘no’ to food when we’re not hungry, is not because we haven’t found the best, most sustainable diet yet, it’s because of how we relate to food.

Our relationship with food is determined by how we behavetowards food. Changing our meal plan won’t change our behaviour. Your behaviour towards food and therefore your relationship with food, changes when you understand what you’re using food for.

If following diets and meal plans didn’t work for your mother in the 1970s or ‘80s and it hasn’t worked for you in the ‘90s, ‘00s or ‘10s, why on God’s earth do we think it will work now in the 2020s?!?

What I want you to know is– and really take a minute to hear this –  not sticking to a diet doesn’t mean ANYTHING ABOUT YOU!  A number of “failed” diets in your past doesn’t mean anything about how competent you are or how worthy you are, nor does it say anything about what’s possible for you.

Diets haven’t worked because we have been focusing on whatwe eat or when we eat, rather than why we eat.  We’ve been conditioned to believe if we eat different food and follow the newest diet plan life will be better.  But we KNOW what to eat.  We know eating more vegetables is good for us and eating a bucket of ice-cream – not great.

We don’t need to be told what to eat.  We need to understand why we feel controlled by food.  We all know how horrible it feels to commit to no snacks after dinner, only to find yourselfelbow-deep in ice-cream…again!  

Instead of tracking, weighing, and counting food, we need to understand why we overeat when we’re tired or our kids are screaming.  When the “Why” goes unquestioned, it runs the show. It’s subconscious. One minute you are a sane woman dutifully sticking to her diet, and the next minute you’re hiding the evidence of how much you’ve eaten.  Seriously, how did that happen? Now you feel horrible. You say horrible things about yourself and believe something is very wrong with you.

THERE IS NOTHING WRONG WITH YOU. YOU’RE NOT BROKEN. YOU DON’T NEED FIXED.

It makes complete sense you would over eat ice-cream.  Everything is working perfectly when you zone out eating Ben and Jerry’s.  If you’re searching the cupboard every 20 minutes, you’re doing exactly what your brain is designed to do. Your brain has created the habit of using food to solve the feeling of uncomfortable emotions.  Given the way the brain works – this makes TOTAL SENSE.  Emotions can be painful and the brain is designed to avoid pain.  Food is pleasurable.  So instead of feeling negative emotions we eat.

Nothing has gone wrong; it just doesn’t serve us now.  Until we learn to rewire the habit and process our emotions without turning to food, trying to change what’s on your plate (or bowl) will continue to be an infuriating and desperate merry-go-round.

A habit consists of: A trigger, a behaviour, and a reward. The trigger is an emotion, which is caused by a THOUGHT. The behaviour is eating ice cream. The reward is dopamine. 

For example:

Trigger (an emotion caused by a thought):  Thought-- I hate the way my boss spoke to me today. Emotion-- Unappreciated. Resentful.

Behaviour: Eating lots of ice cream

Reward: Dopamine (FYI: dopamine is a great way to cover up crappy feelings)

To identify your triggers, the next time you overeat, ask yourself these questions:

1.       What was going on? (events/ circumstances)

2.       What was I thinking about what was going on? (write down all of your thoughts)

3.       When I believed those thoughts, how did I feel? (use a 1-word emotion)

The answer to those questions is the answer to your question, “Why do I feel so out of control around ice-cream?” When you’re triggered, your brain’s main priority is to avoid feeling pain by seeking the pleasure food creates.  That’s why these cravings feel so urgent.  But eating ice cream is only a temporary plaster. When the bowl is empty the emotion and the problem still exist.

To finally sustain the behaviour you want around food, you must learn to process emotions effectively so you don’t needto turn to food. Habitually processing your emotions, instead of mindlessly eating, will eventually rewire your brain and create a new habit so that food is no longer a problem. 

Then you will have healed your relationship with food. 

To learn how to process your emotions effectively, ditch the diet and start the process of healing your relationship with food, book your free consultation briana_mcateer@hotmail.com

FITNESS | HEALTH - WHERES YOUR HEAD AT?

MY JOURNEY WITH MENTAL HEALTH By Tim Bassett 

It can sometimes seem crazy how fast time flies, and while scrolling through my Snapchat memories this week I came to realise that it has been a year, since I worked with UTV in Belfast to investigate the stigma of male mental health. 

For a quick little bit of background, I basically wrote a pitch for a topic that I was passionate about and a topic that isn’t widely reported on. I then submitted this to the ‘Breaking Into News’ 2020 competition, this initiative is run by the Media Trust in partnership with ITN and other media partners. 

I was selected as the Northern Irish finalist for the competition and got the opportunity to be mentored by reporter Barbara McCann and produce my report for broadcast!  Which was amazing btw...getting to do the whole “TimBassett, UTV Live Belfast” was just a whole dream come true! 

I will link the report below.... https://www.youtube.com/watch?v=dtrSj1qefVI&t=35s

One year on, and while I do think we’ve moved on slightly when it comes to mental health stigma...I believe we've still got a pretty long road ahead.

Ask yourself... ” When did I last see or hear something on tv about male mental health?” 

 Chances are you're going to have to sit and think for a very long time or you won’t be able to think of a single advertisement, news article, documentary or report...simply, because it isn’t widely reported. Even the A-list drama with Kanye West has been eclipsed by his fame and the importance to his fans about his upcoming album release. 

I want to talk about why I wanted to do this report and why I choose the topic I did. I just want to start by saying that everyone’s journey with mental health is different...doesn’t matter what gender you are, age, race, sexuality...the list goes on. People deal with things in completely different ways, the same with physical health. If two people had a sore head, the prognosis is not the same and it’s the same for mental health. 

I learned a lot from the people I spoke too, and you could feel their passion for the subject. My mental health trigger is anxiety...and it always has been. And up until recently I don’t know when I haven’t felt anxious, and in the moment it’s nothing in particular that triggers it but it’s always loomed over me. Whether it’s related to fraught family relationships or self-doubt, for years I have never been able to totally shake it. 

I first noticed that my anxiety was becoming a huge roadblock in my life, when I started to study my HND in broadcast journalism. Obviously, my course had huge elements of practical work because it’s a broadcast-based course and it’s natural to get nervous or feel anxious when talking on camera or interviewing various people at important events. But how I felt wasn’t nerves...it was like an overwhelming sense of panic and then because I was panicking and feeling anxious I would stress even more, so much so that I would break out in rashes from the top of my neck below my chin to just above my belly button. 

And I’m not talking, in 20/30 minutes...I mean sitting down 5 minutes in and being like a lobster almost instantly. I’m going to insert a picture below...I’ve never shared this with anyone publicly before, but I do think it’s important for many to realise that while I’m confident and wanna look cool, calm and collected 24/7 that’s not always the case. 

NGL! looking at this gives me anxiety...because although this picture was taken almost 2 years ago, I know that feeling.

These breakouts began to occur much more frequently, and a lot of the time I would assume they were going to happen even before they did, which just led to me becoming more anxious and less confident with saying yes to on camera work and interviewing for different jobs. It was embarrassing to me, and at times I began to question if I even wanted a career in the media, because I was finding my anxiety and the symptoms of my anxiety completely paralysing. 

It’s only been in the last year and since my report that I've actually been able to re-channel the exhaustive energy that I was putting into my anxiety and put that power elsewhere. I love the opportunities that have come my way this year, and I’ve had to believe in myself even when I have wanted to give up, stay at home and isolate myself from potential anxious triggers. 

Surrounding myself with the right people, taking time to look after and nurture myself, my creativity, what I stand for have all helped me to combat my anxiety and move forward with things that I want to do in my life. Even in the last month, never did I think that I would be as supported as I’ve been by so many people. Over 1k people took the time to read my first post on my website (www.bytjb.co.uk) and that’s amazing...and I now know that the only person who has ever stood in my way, has been me. 

Don’t get me wrong, everyday isn’t perfect...sometimes I cry, sometimes I laugh, sometimes I’m angry! But every time I’m just being me and if you can be authentic with yourself and accept all those parts...your heading in the right direction. 

P.S My DMs are always open for a chat @by_tjb_

TJB XO

SLEEP | THE ULTIMATE HEALER

Sleep really is nature’s medicine; and most of us need more of it than we realise to maintain good health - both physical and mental. But exactly how much do we need? Over the past year I have been taking a deep dive into all things sleep (mostly because it evades me a little more these days, for - I am sure - both lifestyle and hormonal reasons).

My search for more knowledge began last year by reading the international bestseller, ‘Why We Sleep’, by Professor Matthew Walker, a neuroscientist of over two decades, who looks at the science (and a little bit of everything else) around human sleep. It’s a fascinating read and a real eye-opener on the old ‘shut-eye’! (Excuse both puns).

*Interesting side note: I listened to the audio version as well as reading the hard copy book, which turned out to be a great pre-sleep soother.

“Sleep is a non-negotiable biological necessity…

It dispenses a multitude of health-ensuring benefits, yours to pick up in repeat prescription every twenty-four hours, should you choose,” he writes.

Throughout the book, he examines in detail the circadian rhythm and the body’s natural cocktail of hormones and physiological processes which contribute to it and which have built up in homo sapiens (and other species) over millennia. And it’s fair to say we’ve been mostly sleeping according to a rhythmic and albeit seasonal circadian sleep schedule linked mostly to daylight ever since.

Not so now though, as millions of people across the globe complain regularly of disrupted sleep and poor sleep hygiene. And whilst this modern day affliction of almost epidemic proportions is often treated largely with medication, it doesn’t have to be that way, because while our biology hasn’t changed, our behaviours most definitely have - and therein lies the answer, potentially - or most of it.

According to Irish sleep expert Tom Coleman, many people’s ‘sleep issues’ are actually lifestyle issues, and the problem can be solved with a few shifts in lifestyle and diet*. But more of that later.

*Coleman is keen to stress that while lifestyle-based sleep disorders can be worked on (and even resolved), clinical insomnia is only diagnosed via professional medical examination, and treated as such thereafter.

Professor Walker sums up the function of sleep nicely when he says: “Within the brain, sleep enriches a diversity of functions, including our ability to learn, memorise and make logical decisions and choices. Benevolently servicing our psychological health, sleep recalibrates our emotional brain circuits, allowing us to navigate next-day social and psychological challenges with cool-headed composure.”

Cool. (No, really!)

SLEEP DEPRIVATION & ILLNESS

If i were to describe the core ethos of Walker’s book I would call it one scientist’s crise de coeur, a lament on the public health emergency of sleep deprivation and all that it causes. I was fascinated at the peer reviewed research and hypotheses scattered throughout ‘Why We Sleep’ on the ever-evident links between a lack of sleep and disease, particularly cancers and dementia, as well as coronary heart disease and diabetes. It also looks at the massive prevalence of mental health issues among children and teens in parts of the USA where school start times require waking well before a natural circadian rhythm at dawn; and his analyses on ADHD in children in the US and its treatment with amphetamines (which only serves to disrupt sleep further) makes for interesting reading too - much contested by supporters of big pharma as you can imagine. It makes a lot of sense to me.

Scarily, scientific studies of long haul cabin crews show that part of their brains linked to learning and memory had actually shrunk, and their short-term memory made them significantly more forgetful than non-fliers and this is all down to the circadian rhythms being interrupted by constant jet-lag.

Chilling too, are the ever-mounting stories of medical negligence and some of the world’s worst industrial accidents (nuclear power stations, aircraft and marine crashes as well as thousands of daily road deaths globally), all of which might have been prevented by those in charge being better rested. Incredible, right? Obvious? Well, now that you say it….

ENOUGH SLEEP?

How do you know if you’re getting enough sleep? Well, if, after waking up in the morning, you could fall back to sleep at 10 or 11am then, you’re not getting enough sleep quality or quantity. Secondly, if you cannot function optimally without coffee or tea before noon then you may be self-medicating your state of chronic sleep deprivation. Unfortunately, this sleep debt will continue to accumulate - and to your physical and mental health detriment. Other signs are headaches, lack of energy, hunger & sugar cravings (for energy fixes when your body lacks rested energy) plus daytime impairment such as reduced concentration and poor cognitive function, slower thinking, worsened memory and poor or risky decision-making. Sleep also causes mood changes including feelings of stress, anxiety, or irritability as well as increased inflammation and reduced immune function (which in turn lead to illness).

HORMONES - OUR SLEEPY FRIEND MELATONIN

Melatonin is one cool hormone. Not only does it send sleep signals throughout your body, but it also has antioxidant and anti-inflammatory properties that can benefit mitochondrial health and even skin care. Not to mention, melatonin has legs in fertility: "One of the richest sites of melatonin in the body is the ovaries," midwife and integrative medicine doctor Aviva Romm, M.D., says on the mindbodygreen podcast. "And fertility actually depends on healthy melatonin levels in the brain and in the ovaries." So there you have it, I repeat: Melatonin is a pretty cool hormone to have around. 

DREAMS & NIGHTMARES - EXPLAIN:

According to Wikipedia, a dream is a succession of images, ideas, emotions, and sensations that usually occur involuntarily in the mind during certain stages of sleep. (The REM stage). The content and function of dreams are not fully understood, although they have been a topic of scientific, philosophical and religious interest throughout recorded history.

I honestly couldn’t begin to break down what Matthew Walker and others have said about dreams in this one blog; suffice to say that it is fascinating - and I find it so exciting that they remain elusive to modern science and technology in terms of our understanding of them, although there are definitely mornings when I would pay to have the mysteries of my dreams properly explained.

LARKS AND OWLS

Walker points out that one person’s rhythm is not another’s. Morning types make up 40 percent of the population. They prefer to wake at or around dawn, and function best at this time of day. Night owls account for about 30 per cent of the population. They naturally prefer going to bed late, and wake up late. The remaining 30 percent of us lie somewhere in between.

Sadly, society treats night owls as lazy, on the erroneous assumption that their preferences are a choice. Also, modern day work scheduling is strongly biased towards early start times that punish owls and favour larks. Let’s hope the growing trend towards flexible hours continues, to allow for a more flattened opportunities for all sleep-types.

SLEEPING TABLETS

In any analysis of sleep hygiene and sleep deprivation, we cannot overlook sleeping pills, as they are taken by millions of people around the world daily - but at what cost? Sleeping pills - or soporific drugs - are a class of psychoactive drug whose primary function is to induce sleep and for the treatment of insomnia, or for surgical anaesthesia. They do not provide natural sleep, says Walker, and can actually damage your health. Unwanted side effects, including next-day grogginess, can lead people to reach for more cups of coffee or tea, worsening their insomnia.

But even setting aside the potential risks and side effects, sleeping pills aren’t an effective long-term solution for insomnia. The real question is, why aren’t you sleeping? And sadly many older adults often take sleeping pills because pain, nerve problems or other health issues are keeping them up at night. I pray that i never think i have to rely on them.

So what can we do to help induce good sleep? Well, my own personal research as well as that of many scientists and medical or holistic practitioners across the world (in books, online and in person) have helped me create this list. Please let me know in the comments if you have any other suggestions

C x

THE F WORDS.COM TOP TIPS FOR ULTIMATE SLUMBER

1. MOVE YOUR BODY: Move during the day to give your body a reason to rest. We are bipedal by our very biology, so those that can, should definitely make an effort to at least walk if we’re not naturally doing so. The 10,000 steps per day recommendation is a good one that should be achievable to most healthy adults and most modern smartphones will give an approximation on movement, which is helpful accountability should you need it.

2. AVOID CAFFEINE & ENERGY DRINKS: These should be avoided from early afternoon. If you can, avoid them altogether. The longer we are awake, the more a chemical called adenosine builds up, making us feel sleepy, but we can artificially mute it by taking caffeine. It’s like sticking your fingers in your ears to block out sound. Caffeine is the most widely used and abused psychoactive stimulant in the world, as well as the most traded commodity on the planet. Most of us love coffee, but what can be problematic is the persistence of caffeine in our system. One cup of tea or coffee in the morning will last much of the day. *Check out this story of one caffeine-addict’s journey here…

3. AVOID ALCOHOL: Alcohol is a sedative which initially loosens us up, and then, given more time/intoxication, can drag us into a stupefied state. We can begin to feel sluggish, but despite what many think, alcohol does not induce us into natural sleep. Glucose spikes, dehydration (and the effects of it, including palpitations, cramps and night sweats) are among some obvious physiological effects. Matthew Walker points out that alcohol actually fragments sleep, littering the night with brief awakenings, so we are not refreshed and restored. Also, alcohol will often suppress REM or dream sleep. “The annoying advice of abstinence is the best, and most honest, I can offer,” he writes. Not just honest advice, but pretty sobering too. (If you’d like to read more on giving up alcohol, check out this blog I wrote about soberista life here ).

4. DIGEST THEN REST: Leave at least four hours from your last meal if you can before sleeping - a body in digestion mode can take away from vital repair & recovery work needed during sleep. That’s not to say our bodies cant do both simultaneously by the way - they most definitely can, but this way, your blood glucose levels would be nicely dipped before slumber sets in. *Side Note: a sleepy siesta isn’t a bad thing either, as most people feel wonderful after one, and I am a massive fan of a micronap or a weekend disco nap, but remember that a post-lunch afternoon nap can also be caused by a glucose rush, then crash!

But while we’re on the subject of food, it’s important to note that great nutrition will undoubtedly lead to good sleep, or enhance sleep quality, so a diet of whole, fresh foods rich in vitamins and minerals and low on processed ingredients and sugar is optimal.

5. HYDRATE! Go to bed hydrated, but not full of water. Try and get your 2L of water per day as regularly as you can. I use a 2L bottle with hourly markers to remind me to drink throughout the day. And just like sleep deprivation causes myriad health issues, dehydration and a lack of water causes a whole heap of other conditions, from the benign to the pretty serious - but that’s a subject for a whole other blog (check out my HYDRATION STATION blog for the l’eau down! PS while we’re on the subject of water, remember if you wake in the night needing the loo, get up and go rather than holding it in, as a full bladder prevents a restful sleep.

6. SCREEN BLACKOUT: The irony that I am typing this just before midnight is not lost on me (but then, I am a night owl), however the modern medical consensus is that screens - and the blue light which they emit - most definitely affect sleep by tricking our sensors into thinking it is still daylight, and therefore knocking our natural circadian rhythm off kilter. The advice? Get off all screens tat least two hours before bedtime and most definitely don’t keep a TV in your bedroom. Many say keep phones out too, although mine is my alarm and I find it difficult to leave it at the door.

7. BATHS & OBLUTIONS: At the right temperature, having a bath will help regulate heart rate and relax and even cool the body for sleep. (See point 10 below). It seems upside down to suggest that a hot bath cools us down, but the basic science is this: The warm water brings blood to the surface of the skin, (this blood is how we get flushed cheeks & pink skin); but when we get out, this blood at the surface emits all that heat with the result that our core body temperature cools down. Bingo!
Although they have similar temperature effects, showers tend to wake us up whereas a warm bath can relax muscles - including the mind and our thoughts. Adding essential oils such as lavender can help induce sleep (personally I love This Works Deep Sleep Bath Soak while others swear by Magnesium salts to relax the central nervous system or Epsom salts to detox and relax muscles.

8. MAGNESIUM SUPPLEMENTS I was absolutely flabbergasted the one time i tried a Magnesium Sulphate supplement after visiting a holistic health store and having it recommended to me for a deeper, more relaxed sleep. It definitely worked and did exactly that! On the downside I felt it affected my digestion, however having only tried it once, I cant say that for sure. Must give it another go sometime.

9. OILS - as well as dropping them into the bath, some essential oils on key pulse points or even on pillows can aide a more restful sleep. Eucalyptus oil can help snorers breathe easier (this definitely works on my other half’s pillow!) and therefore suffer less sleep apnoea, while lavender oil or even CBD oil can have relaxing effects when applied to the pulse points.

10. BEDROOM TEMPERATURE: Moving into the bedroom now, it’s been scientifically proven that to initiate and maintain good sleep, our core temperature needs to depress by 2-3 degrees Fahrenheit or one degree Celsius. Our nocturnal melatonin levels are controlled by the loss of daylight at dusk, as well as the drop in temperature as the sun sets and so it’s always easier to fall asleep in a room that is too cold than too hot and so a bedroom temperature of 18.3C is a reasonable goal. As a long-time ‘cold person’ and lover of electric blankets previously, i might have fiercely contested that before. Not so much now though (age, perhaps?)

11. BEDROOM LIGHT: Unless you want to be woken by pre-dawn light before the sunrise (not so great at 4am in northern Ireland in June), then invest in blackout blinds and/or wear a soft eye mask to keep natural or other light at bay. Again, this is all to do with circadian rhythm receptors, many of which are in the eyes - but also even in your skin - which is awakened by light.

12. BEDDING: Not everyone can afford 1000+ thread count linen sheets and bedding, but breathable fabrics in natural fibres such a cotton, silk and linen are the optimum. I have also invested in a weighted blanket (mine is from Serenity Blanket) and the swaddling effect has similar psychological stimulus to a hug. They are reputed to help kids with autism as well as older dementia patients and others with restless leg syndrome, among other issues.

13. MATTRESSES & PILLOWS: I’m lucky in that my mattress is one made for a 5 star luxury hotel, and I have to say I really miss it when I don’t sleep at home. Sleep experts say that body positioning is vital to a good night’s sleep as it determines so much - mostly breath movements and overall rest. My favourite pillow is a down one from IKEA (the KORNVALLMO) which i bought after attending a sleep academy for press a couple of years ago where i learnt the optimal pillow shape for my sleep position. I’m also delighted to say that as a former tummy sleeper, I have managed, since that academy, to train myself to sleep mostly on my back, which experts say is better.

14: ENJOY A BOOK OR A BEDTIME STORY: Reading is a most wonderful way to relax the mind by losing ourselves in a story while physically tiring the eyes, but since my eyesight has started its waning, late 40s journey into ever-so-slight fuzziness, (and since I’ve fallen asleep more than once with my glasses on) , I am enjoying audio books more and more. I will forever prefer a real book-in-hand to a Kindle (plus, that blue light!), but if I’m reading a particularly exciting story, it sometimes keeps me up and defeats the whole purpose!

Enter the audio book, my new favourite night time friend. There is something magical and regressive (in the most positive way) about listening to a bedtime story to get relaxed and ready for sleep. I mean, Matthew McConaughey’s voice on the Calm app is a treasure to be enjoyed. (Or Stephen Fry’s if you like a more properly posh, clipped English tone). In fact there are voices out there for everyone - and what a delight that is. The only downside is the headphones stay in if you fall asleep mid-story (which is kind of the point) and your ears can feel slightly bruised if you lie on them with the headphones still in. Been there, felt that annoying pain!

Plus for some, an audio book means keeping the phone close enough by the bed to stop the story or reset the timer and that contradicts the device advice above. Speakers aren’t the same, i don’t think, but maybe I just need the right one. And I’m not sure my other half’s bedtime preferences would be the same as mine, although he is one of those lucky people who seems to sleep within minutes of hitting the pillow.

15. MEDITATION: I am a massive fan of meditation these days, having picked it up a few years back, but really getting into a daily routine during lockdown 1 in 2020. My favourites include Deepak Chopra’s 21 day Abundance guided meditation (Day 16, which is all about gratitude, is my favourite) as well as Glenn Harrold’s sleep hypnosis, and finally there is a wonderful Tension Release meditation on Audible which is twelve minutes of bliss before bedtime.

16. MUSIC: Gentle music or even natural sounds can really help to relax the mind - and the body - before sleep. There are loads of potential playlists (and even white noise or pink noise, plus ASMR or natural wave or rain forest sounds) on Apple Music or Spotify, or you can make your own. Speaker types and proximity of your phone are things to work out first, so you don’t have your device too close, but an Amazon Alexa should do the job. You might like the opposite altogether and need to seek out noise reduction or noise cancellation headphones. Whatever floats your boat to Relaxation Road!

17. MASSAGE: Credit to one of my Instagram followers for reminding me of this gem sleep hack. There is absolutely nothing nicer than having a relaxing aromatherapy massage before sleep and it’s an indulgence I often splash out on on weekends away (how terribly rock n roll!).
And if you feel like mixing it up and bringing some sexy time into your massage that’s cool too (because intimacy is another great way to relax both body and mind before sleep).

18. NUDIE? OR HOODIE? Now while we’re on the subject of sexy time, let’s talk nude or not…?!
In my experience it seems there are two extremes to sleepwear and not much in between. Those I’ve spoken to seem to favour either full nudity every single night - in every single season - or else they’re like me and prefer PJs and layers where possible. Neither is better, according to the experts, as long as you are comfortable and not overheated (in which case your body temperature gauge should wake you up anyway).

19. BREATHE: Controlling the breath is one of the most ancient, instinctive and powerful tools we have as humans - and once you learn how to use it (through yoga or otherwise) and understand how it can help to manage pain, stress and even excitement, it is a joy to put it into action. Controlling your breath when you lie down in bed at night is one of the quickest and easiest ways to get yourself to sleep too. You can almost immediately settle the mind by simply breathing in for 6-7 seconds, then holding for 3-4 more, before releasing the breath over a further 6 seconds and repeating ten times. And that’s got to be better than popping pills on the daily, if we can make it work, right?

20. SLEEP TRACKERS: Inspired by Gwyneth Paltrow & the Goop editorial teams, I invested in an OURA RING last year and it’s been such a revelation to me. I knew I didn’t always get 8 hours’ kip, but seeing and understanding the regularity (or irregularities) of my sleep was quite revealing - and often the sleep analysis on a given night would explain away performance and mood the next day. Still does, I’m proud to say that I get plenty of deep sleep, the good stuff, but always seem to underperform in REM sleep - and I always thought I was a great dreamer, in fact I have always remembered dreams regularly and vividly.

Less so these days though I guess.
Like a fit bit, the Oura ring also measures heart rate, movement and much more, so it’s a great tool to measure your daily activity too and I imagine it’s one more Medi tech tool which might help doctors of the future examine lifestyle activities to set insurance or explain illnesses etc

Word of warning though: some disturbed sleepers actually find tracking their sleep stresses them out even more, so remember this might not be for you if you feel it’s going to be anxiety-ridden.

Please do let me know if you have any other hacks or suggestions by commenting below or pinging me a message on the usual channels.
Meanwhile, sleep tight! .

FITNESS | SEA SWIMMING: MORE KARMA, LESS PHARMA

The Benefits of Sea Swimming For Your Health

In the past year in particular, sea swimming has grown massively in popularity across Ireland and the UK. Previously, our relatively colder water temperatures put most people off, and they stuck to dipping in the Med, the Adriatic or the Agean seas on their two week package holidays in the sun; however the ‘perfect storm’ combination of 2020 Covid lockdowns with gyms and pools being closed, as well as the availability of better swimming and post-swimming equipment (all hail the Dry Robe and similar attire!) and quite literally having little else to do but exercise in nature and nurture our mental health, have meant that the sport once thought to be favoured by old ladies in funny hats is now mainstream. Like, proper mainstream.

The secret sauce might actually lie with those aforementioned old ladies… You see, the health benefits of sea water (both physically and mentally) are endless, and rumours of age-defying, life-lengthening properties are slowly but surely being proven, some more scientifically than others… but the proof is in the pudding, they say – and it’s a tasty dessert once you try it.

Immersing yourself into cold water can be a daunting and unbearable thought at first; and that first step (especially if you don’t have sock boots to numb the freeze on the squillions of nerve endings in your feet)  however, the rewarding and stimulating feeling that stays with your whole body and mind afterwards can offer you a huge sense of clarity, and leave you highly energised, as well as offering a whole heap of health benefits.

Let’s take a look at some of the excellent health reasons to get your kit off and get your swim on!

1.     SEA SWIMMING IS GREAT FOR YOUR SKIN

The minerals within sea water are very beneficial to those with skin conditions - particularly eczema, rosacea and psoriasis. The magnesium in sea water can lower cortisol levels in the body, calming the nervous system and reducing the likelihood of stress-induced breakouts.

Magnesium, calcium and potassium are all skin-friendly minerals that can be found in sea water which are anti-inflammatory, helping to heal and protect the skin barrier. Additionally, salt is antibacterial and antimicrobial which can be beneficial for those with acne.

2.     SEA SWIMMING BOOSTS YOUR IMMUNE SYSTEM

Many studies have shown that cold water aids to boost your white blood cell count due to the body being forced to adapt and react to the changing conditions.

You may often hear that sea swimmers tend to get sick less often; this is because their immune system is strengthened and built up from regular cold dips. The trace elements and micro-organisms act as natural antibiotics which are absorbed into the skin, enhancing the body’s health and well-being. Regular dips in cold water can also help regulate the antioxidant processes in your body, helping reduce the risk of cancer and heart disease.

3.     SEA SWIMMING CAN HELP WITH WEIGHT MANAGEMENT

Taking time to swim in the sea can increase blood circulation, boost the respiratory system and sinuses, and most importantly give a good jolt of adrenaline, especially in the freezing cold Irish Sea or The Atlantic Ocean! All this helps with overall fitness, which in turn allows for better metabolism and weight management.

Swimming in cold water forces your body to work twice as hard to warm up and maintain its working temperature, this in turn will burn way more calories than at an indoor swimming pool (but swimming pool swimming is still good though!).

There are two types of fat in the body – white and brown fat. Brown fat specifically generates energy by burning calories. Research has shown that exposure to cold water in general stimulates the generation of brown fat energy and in turn increases your metabolic rate and circulation.

4.     SEA SWIMMING BOOSTS YOUR MENTAL HEALTH

Probably the most important benefit of sea swimming is to do with its direct effects on overall mental health – and given the year we’ve all had, it’s no wonder droves of people are taking to the sea for solace.

Hydrotherapy of all sorts has been known for millennia to decrease levels of anxiety and depression with the all-natural high of producing endorphins (the ‘feel good’ molecules) which come from exercise and relaxing in water. Cold sea water shocks the body into a meditative and mindful state, requiring the swimmer to focus solely on breathing and swimming. There is no time to think about everyday worries, which can be a rewarding feeling and spiritual, freeing experience.

Lots of swimmers enjoy the ‘at-one-with-nature’ feeling of sea water surrounding them. There is freedom in giving away control to the wondrous force of the power of the sea, albeit in a safe way (and on that note, please never, ever swim alone in the sea and always check conditions before going in).  

Camaraderie and a sense of belonging is another gentle mental health benefit – lockdown has been a lonely time for many, and there are growing numbers of sea swimming clubs all over social media which offer community and support for those who might otherwise have felt very alone. Scheduled group swims and water events are, of course, off the agenda for now, but there will always be someone safely nearby to offer themselves as a spotter or to accompany a lone swimmer to the nearest buoy and back.

Anything goes too. I see all shapes and sizes, abilities and ages on my local beach; it’s very much community over competition – and the lack of judgement is so wonderful. It’s like the sea swimmers on my beach really do reflect a perfect snapshot of human life itself. This welcoming atmosphere can be very comforting to those who may have felt alienated in other sports or communities. I personally know people who swim to get through grief, depression, anxiety, break ups, work stress and much, much more alongside those who just enjoy the dip for the fun of it.

As mentioned previously, sea water is rich in magnesium which can loosen and relax muscles, promoting deeper sleep and a clearer mind. For those suffering with chronic pain, a daily or weekly sea water swim can offer relief not usually found outside the medicine cabinet - and I’m all for replacing pharma with karma as much as we can.

TOP TIPS FOR NEWBIES

1. My advice is to wear neoprene/wetsuit sockboots (and gloves) if you can, as this helps your body acclimatise much less abruptly, especially in Winter months. (Your feet and hands have the most temperature sensors and nerve endings than any other part of your body, and you will definitely last longer on your first dips with the socks, I promise!).

2. Bring a flask of warm tea or coffee for afterwards, even think of wrapping your towels and your comfy, easy-to-put-on clothes around some water bottles. Warming your hands on water bottles will help get your finger movement back quicker so you can get dressed (some people’s hands do seize up in very cold water!).

3. Once you become more regular, borrow or buy a Dry Robe or similar, they really are awesome for getting dressed with dignity (and warmth!). They are expensive though, and have waiting lists in most brands, so really only invest if you are going to swim regularly. PS There are locally made brands too, if you’d rather shop local.

4. I’ve said it above, but I will say it again. Please don’t swim alone! The sea is mighty - much mightier than us, so please always have a buddy, in the water or on the shore. If you’re a newbie and none of your friends feel like joining you, seek out some swimming groups on Facebook or even hire a coach. I’d recommend Colin McCord who takes swimmers out daily in Helen’s Bay. Find him on Instagram via this link: Colin Mccard (@swellswimmers_openwatercoach) • Instagram photos and videos

FITNESS | HEALTH 911 - FEEDING THE FRONTLINE PATHOGEN FIGHTERS - IMMUNE BOOSTING 2.0

You were all well used to me raving about the importance of healthy eating before coronavirus kicked in, (despite often being teased about it in the past - yes, really), so as you can imagine, I've seriously ramped things up now.  

Regular readers will know that I did an immune boosting foods blog back in January
(link here) , so this is a 2.0 version, if you like.

But while eating certain foods isn't going to avoid or prevent disease completely, taking certain steps can definitely help boost the immune system - and prepare your body to fight off the virus or indeed a whole host of other pathogens.

Oh and wash hands, plus #StayHome too. Obvs.

In short, it's all about balance - so if you’re eating a varied but healthy diet and taking regular exercise, getting sleep and avoiding stress, your immune system should be in fairly good shape already, but let's get it to the best that it can be, right?!

In an effort to protect myself, my loved ones and YOU, I've been doing even more research into which foods, supplements and activities can boost the body’s natural defences, according to experts. As you know though, I’m not a doctor, but you can look up ‘pubmed’ beside any of these listed foods on your search
engine to find published medical articles on each of them.

INCREASE VITAMINS - up your intake of Zinc and Vitamins C & D, a trio which really pack a punch. Take them daily as supplements if you suffer from chronic infections, get sick frequently, or are feeling run down; however if you want you get your vital vitamins from your food, I recommend bell peppers, kale, spinach, Kiwi and of course, orange as fab sources of Vitamin C. Before all this craziness happened I had worked with
The Juice Jar to develop The C-Tox, a zinc-selenium-Vitamin C booster juice in either bell pepper or orange. If you live near enough, you can order online HERE for pick up.

Some evidence suggests that zinc is helpful in the prevention of colds and viruses and minimises symptoms for allergy and hay fever sufferers. D Vitamins (particularly D-3) are excellent for boosting the immune system and helping the antibodies needed to fight off viruses which make their way into our bodies and
there are massive advocates of Vitamin C megadosing out there – and in China, (Shanghai) some doctors are using high dose IV Vitamin C to clear pneumonia and actually fight Co-Vid19.

It's a common statistical fact that most of us in the UK and Ireland are vitamin D deficient, so this is something we should be topping up in supplementation.

FERMENTED FOODS - Fermented foods encourage the growth of good bacteria in your gut, increasing immune levels and defending you from viral infections. If you like sauerkraut, miso, kefir et al, add a couple of spoonfuls to your daily diet. You can make your own kefir too, and there are easy recipes at www.happykombucha.co.uk – and on the subject of the gut… we move swiftly on to our next recommendation, ,which is:

TAKE A PROBIOTIC -
Lactobacillus and Bifidobacterium are two of the most important families of bacteria that populate our gut from birth, and have been shown to positively affect our immune health.

RAW GARLIC - a superfood with very strong antimicrobial and antiviral properties, known to treat serious GI infections making it a must-have for your health. It is also thought to lower blood pressure and slow down hardening of the arteries, so add it to your meals for a little zing and lots of immune-boosting goodness! Some say that the doses needed to really fight pathogens are intense, and they recommend
supplementation as opposed to chopping garlic and throwing it on everything.

FRESH GINGER - this antioxidant is believed to fight off cold and flu symptoms, combat nausea, and is full of iron, zinc, calcium and magnesium. Many of us turn to ginger after getting sick because of its ability to help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.

Every morning, and especially during the winter months, I make myself a drink of apple cider vinegar, honey, lemon and ginger (with turmeric when I can find the fresh root, because it has UH-MAZING anti-inflammatory properties in itself) plus some cooled-down, boiled water which seems to have helped me avoid
catching any nasty colds or flus for the last five + years – touch wood! *Read
up on my separate Apple Cider Vinegar blog here.

GREEN TEA: People have been using green tea as a type of natural medicine for thousands of years. Researchers believe that one of the reasons it is so good for you is because it contains a substance known as catwchin which is a powerful antioxidant that also helps maintain your immune system. If you’re not a fan of Apple Cider Vinegar,
try replacing your morning cup of coffee with a warm green tea and some added honey and lemon and get ready to reap the benefits.

MANUKA HONEY - honey is a natural immune supporter, natural anti-inflammatory agent, and antimicrobial agent. Manuka in particular has substances that can kill bacteria topically, and improve the efficacy of
antibiotics when ingested. Best taken on its own or with some lemon and warm water. (boiled but cooled)

BONE BROTH - the benefits of drinking and cooking with organic bone broth have siginficant effects on the immune system, improving wound healing, and helping to support the health of individual immune cells
such as lymphocytes. Your granny was right about making a pot of home made chicken soup when anyone felt poorly!

MUSHROOMS– being high in beta glucans and Vitamin D means mushrooms can help keep your immune system strong. They also combat many diseases by providing other important vitamins, minerals and enzymes. Varieties like maitake, reishi and shiitake are particularly good for staying healthy during cold and flu season.

ALMONDS: Nuts, particularly almonds, contain many different types of nutrients, such as protein and vitamin E (a half-cup of almonds provides your daily recommended amount of vitamin E). And although Vitamin E isn’t as important to a strong immune system as Vitamin C, it is still needed to keep your immune system
healthy (plus it’s fab for your skin – and the skin forms part pf your immune system!).  Almonds also contain zinc, calcium, selenium, copper and magnesium and are richer in nutrients that any other nut.

CRUCIFEROUS VEGETABLES: Cruciferous vegetables include broccoli, kale, cabbage and Brussels sprouts - which are all packed full of vitamins A, C and E as well as antioxidants and fibre. They are healthiest when
eaten raw or slightly cooked and a great immune system booster. Crunchy stir fry anyone?

OREGANO OIL - this has a long history of being used as an antimicrobial, antiviral, and antifungal.

COLLODIAL SILVER is another supplement you can use as a preventative; and a treatment should you become infected. I repeat though, there is no absolute prevention – it is about reducing your chances.

ECHINACHEA PURPUREA – Proponents of echinacea claim that it stimulates the immune system and prevents and treats upper respiratory tract infections and, sometimes, lower urinary tract infections. It is also used topically to enhance wound healing and treat eczema, psoriasis and other skin conditions. Boom!

LIFESTYLE - It's not all about food of course - other steps we can take to boost the immune system include:

PHYSICAL EXERCISE - mobilises white blood cells. Any is better than none. Walk, skip, run, jump on a mini trampoline or do an online workout. Loads of people are offering them for free right now, including
The Body Coach Joe Wicks, who is running morning PE sessions for kids, which adults can join in with too.

REDUCING STRESS - not easy for any of us right now, but exercise most definitely helps. As does being in nature, meditating and of course - a healthy diet.

AVOID BOOZE – I’m baffled at the numbers of people taking to drink with their new found #StayAtHome #StayHome status. Whilst alcohol hand sanitiser can fight the virus on hands and skin, consumed alcohol
depletes the immune cells leaving less resources to fight off infection - and lowers our mood the next day. A vicious cycle if ever there was one.

GET PLENTY OF SLEEP - a lack of sleep can chip away at our immune system and of course leaves us feeling more anxious, which we could all do without. Enough of that already! I dislike taking pharma medicines where possible, but I do highly recommend Magnesium if you’re having trouble sleeping. It’s the best thing ever for settling the central nervous system.

Like I said, while these steps may not entirely fend off flu or coronavirus, they will help our bodies fight infection more effectively and speed up the recovery process.

Take care and stay well everyone!

FITNESS & HEALTH | HEALTHY HABITS THAT AREN’T JUST FOR JANUARY

Most people tend to start the New Year full of eager resolutions, ready to cut down (or cut out completely) on alcohol, sugar and salt, or gluten, carbs or fat (or indeed whatever their perceived poison is!) They’ll also aim to go to the gym 4 times a week in a purge-filled, post-Christmas guilt-fest; however as the weeks go on and reality hits, we soon realise that perhaps cutting out everything wasn’t such a good idea after all. And the promise to exercise every day isn’t always feasible with hectic work schedules, family or social commitments and everything else that daily life throws at us.

So before long the resolutions are forgotten about and life carries on the same way as before.

For a long time I’ve not bothered with New Year’s resolutions. I hate to sound smug, but instead I try to ingrain healthy habits for the whole year – but at the same time I don’t beat myself up if I fall off the wagon. Because, ya know, #BALANCE!

Here are some thoughts on long term resolutions - or healthy life goals as I like to call them!

Keep a wellness diary

This time last year I made a promise to myself to spend the year ahead focusing on me and start saying yes to as many opportunities as possible. I think I am naturally inclined to focus on keeping those close to me happy and often put their needs before my own and, in the past, this has proven to be detrimental to my own health and wellbeing.

So I decided to focus on getting it a bit more balanced! I said yes to things that would usually make me apprehensive, spent time travelling,  seeing friends and doing things that I love and ended up having a wonderful 2019 whilst getting to know (and love) myself a whole lot better. I definitely want to take this habit into 2020 and continue to appreciate and love my body and self just the way I am.

A good way to start this change of mindset is to start making lists of your wellness habits (the good, bad and the ugly!) on a day to day basis. Start by making a list of your goals (emotional, psychological and physical), a reasonable time frame to achieve them as well as an action plan on how to achieve them.

Start making a note of everything that goes into your body (food, drink, supplements) as well as sleep habits, weight, exercise and relaxation.
This can allow you to see bad habits and influences you didn’t even know you had. Sometimes we have to let go of things (and people) as they aren’t good for us, no matter how much we want them. So if you have any toxic people in your life or people that bring you down, then don’t be afraid to close the door on them on 2020.

Take up yoga
If you are not a yoga person then why not take it up this year? Not only are the benefits endless, but it is great for toning! And PS, it can be Body Balance or Pilates or Reformer Pilates – whatever gets you stretching and breathing is definitely good.

Walk when you can
Never underestimate the benefits of walking. Walk to work instead of driving… or if you get the bus, get off a stop earlier and walk the rest of the way. I know I’ve talked about this many times before on the blog, but I often do ‘walk and talk’ meetings with clients, which are a great way to get some fresh air whilst having productive chats without any distractions (or sugary snacks at a café!).

Cut down on processed foods
Refined, processed foods aren’t great for the body. They often contain high levels of salt, sugar and preservatives. Try and stick to fresh fruit and vegetables which will keep you fuller for longer and give you the vitamins you need.

Plan healthy meals in advance
Try and do a weekly meal planner to avoid ‘convenience eating’. After work when you’re feeling tired it can be easy to reach for the microwavable meals, but by planning and shopping in advance it means you are guaranteed to have a nutritious meal. *Batch cooking on Sundays is – for me – quite therapeutic and depletes some of the Sunday fear as you get such a feeling of accomplishment when it is done!

And one of my main ones that I think should be everyone’s focus…

BE KIND! TO YOURSELF AND OTHERS…
We can be our own worst enemies and find ourselves plagued by the comparison thief, especially when we spend too long scrolling online. If you do one thing this year, make sure to take a digital detox and stop spending hours trawling through Instagram comparing yourself to your favourite models, superstars and bloggers. Not only do they know the best angles and lights, they also know the best apps to use and underneath the glamour and makeup they also have their own insecurities, like we do, so always be kind to yourself when comparing – and be kind to them too. There is enough negativity in the world without adding to it by posting nasty remarks under pictures or criticising others’ action, just don’t be that person. You come across badly. Always.

FITNESS & HEALTH | BENEFITS OF WALKING

Throughout much of history, teaching and learning (and writing and thinking) didn't just happen in a classroom with rows. That's something that gathered momentum in the industrial era. Way before that, great teachers like Plato and Aristotle conducted their teaching on walks.

Now I’m not saying I’m a timeless philosopher, nor a great teacher, but 3-4 years ago I started experimenting with the idea of using walking to generate ideas and enjoy distraction-free conversation with both clients and friends – and I can say, hand on heart, that it works. A walk‘n’talk meeting is my favourite kind of meeting and I am grateful that I have the health to do it.

But aside from a fantastic way to catch up with a friend, client or work colleague, walking is what we were built to do, literally. In today’s blog, I take a look at some of the benefits of this most simple – but important – of human movements.

1.    Walking Aids Weight Loss
Walking is a great aerobic exercise and an effective way to kick start (or restart) your metabolism; so if you’re looking for an easy way to burn some calories, grab a friend and head out for a walk.

2.    Walking Regulates Blood Pressure

Walking improves circulation which can help lower blood pressure. The best way to do this is to try and complete the recommended 10,000 steps a day, but if you’re unable to do this then walking for at least 30 minutes every day will help keep your blood pressure levels in check. PS, I rarely cover 10k in a day… if you’re desk bound in work, I hear ya!

3.    Walking Strengthens Bones and Eases Joint Movements
Walking strengthens bones by improving the lubrication between joints and toning your muscles. And as well as bone and ligaments, it obviously tones muscle too. Toning up and catching up with friends? Now that is an exercise I can easily stick at!

4.    Walking Increases Lung Capacity

When you walk, you breathe in more oxygen compared to when you are stationary. This exchange of oxygen and carbon dioxide at a larger volume can help increase your lung capacity, thereby increasing your stamina and exercise performance. It’s good for your sexual health too with all that stamina building!

5.      Walking Boosts Immune Functions

Walking helps reduce frequent attacks of infection and boosts immunity. Walking 30 minutes twice a week for 10 weeks is proven to improve immune function and infection risk. FACT.

6. Walking Uplifts Mood & Reduces Stress
Several scientific studies have proven that physical activity can help prevent depression.  Walking can help reduce stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of stress hormones.! For me, I often head out for a walk whenever I am feeling out of sorts or even tired and run down. There is just something about the fresh air and getting out into nature that makes me feel so much better. I am lucky to live by the sea and will often head out for a coastal walk in the morning –there really is no better way to start the day! It’s such a simple way to get stress-free

7.      Walking Improves memory

Walk every day to give your memory power a boost. Japanese scientists have found that walking can help improve the memory of older patients. Research suggests that physical exercise increases the size of the hippocampus while sedentary lifestyle shrinks the hippocampus, leading to memory loss.

Feet First - Getting started..

Literally, you just put one foot in front of the other and begin! Kind of. First up you need decent shoes which will support your feet and protect them too if necessary. Most modern trainers will foot the bill (excuse the bad pun) and walking boots are even better on tricky terrain.

And now to the feat itself (another bad pun, SORRY!)… Incorporating walking into your daily routine isn’t always as easy as it seems, and often the best intentions don’t work out as life simply just gets in the way (and it can be hard to get motivated in those dark, cold mornings and nights when the sofa & a good box set is so much more inviting!)  So, to keep you motivated why not ask a friend to join you? It means you can encourage each other (it’s also harder to cancel plans with others than it is to cancel plans with yourself, making the sofa situation less likely to occur!)
Another idea which I have mentioned in other blogs is getting off the bus a stop earlier and walking the rest – or better still, ditch the car or bus altogether and walk the journey instead (if it is safe to do so). You will feel SO much better.

We are lucky in Ireland to be surrounded by beautiful landscapes. I try and discover new walking routes as often as I can and it also means I get to see more of our country which I love. Some of my favourite spots for walking are: the Mourne Mountains, Cave Hill, the Lagan Towpath, ANY of our coastal walks in the North West (the Nun’s Path in Portstewart and pretty much any beach in Donegal are all fab), and Crawfordsburn Country Park and the entire north down coastal path (which is right by my house) are all great too.  For easier rambles and strolls, many of the National Trust venues often have beautiful walks in gardens and estates which are picture perfect as well as energising!

In short, walking is a great aerobic exercise that is easy to do but yields massive health benefits. Try to aim to walk 10,000 steps a day and it won’t be long before you are feeling the results, but don’t beat yourself up if you don’t get straight to it or maintain that level on a daily basis. We’re only human after all!

FAMILY | Yoga & Mindfulness for Kids

Being a kid isn't always easy and seems to be more complicated than back in the day. In an era of instant gratification, social media fuelled peer pressure and intense school itineraries, many children have very little downtime or the opportunity to experience boredom. As a result, they often feel over stimulated, mentally exhausted and isolated.

Yoga and mindfulness can help ease these symptoms and have a positive impact on our children's minds, bodies and overall wellbeing.

YOGA BENEFITS:

• Develop body awareness

• Learn how to use their bodies in a healthy way

• Manage stress through breathing, awareness, meditation and healthy movement

• Build concentration

• Increase their confidence and positive self-image

• Feel part of a healthy, non-competitive group

• Have an alternative to tuning out through constant attachment to electronic devices

Through yoga, children can learn:

1. Awareness of the breath to naturally reduce stress and release healthy hormones.

2. Strengthening and energising the body to help it work more efficiently, digest food better and protect fragile joints.

3. Balancing poses promote stillness and calm, helping kids deal with everyday stress and find respite from constant stimulation.

4. Stretching and lengthening muscles to increase flexibility as well as strength.

5. Awareness and focus to increase confidence, posture and inner strength.

6. Flowing, connecting and integrating to build awareness of the body's capacity.

7. Meditation and relaxation to calm, soothe and rest the body and mind.

There are lots of tools you can use to teach yoga to children. The young ones like games, doing poses from yoga books for children and singing songs with big, expressive movements. Older children love to create their own poses, be challenged by balancing and learn about the muscles and other aspects of anatomy.

MINDFULNESS FOR KIDS

Practicing mindfulness can improve the behaviour and emotional wellbeing of all kids, regardless of their nature or personality, a powerful tool while their brains are still under development. 

MINDFULNESS BENEFITS:

• greater sense of happiness

• feeling calm

• improved relationships with friends and family

• increased concentration

• ability to cope with stress and anxiety.

Through practicing mindfulness, children can learn:

1. Focus and self control through reinforcing and strengthening neural pathways.

2. Less anxiety and stress by regulating blood pressure, breathing and heart rate.

3. More positive moods and increased emotional intelligence through truly experiencing their feelings.

4. Better decision making through improved emotional regulation.

6. Increased self-esteem from a greater sense of inner strength and positive body image.

8. Improved social skills through better control over words and actions.

There are multiple facilities with amazing child focused classes and workshops in yoga and mindfulness right across Belfast and Northern Ireland. Here are just a few...

FLOW STUDIO BELFAST

Before little ones even arrive on the scene, Flow Studio provide pregnancy yoga classes to relieve tension, keep the body supple and promote restful sleep. Post natal Mum & Baby yoga classes help a new mum reconnect with herself physically, mentally and emotionally, while playfully bonding with her new baby. A little further down the line, classes for Little Yogis, Youthful Flowgis and Teen Yoga increase self awareness and a quiet calm in children as they grow.

https://www.flow.yoga/family

SANTOSHA YOGA STUDIO

Santosha offer multiple yoga and mindfulness classes with sessions for individuals, families and those with special needs.
At family yoga workshops, parents and children learn different variations of postures, how to encourage focus through breathing exercises and physical ways to support a child in asanas. 
Children are also taught mindfulness techniques at yoga for kids classes to engage them in learning more about themselves mentally and physically. This involves playing games, practising breathing exercises and working to understand ourselves and the world around us.
Yoga therapy sessions for children with special needs involve singing, eye exercises, breathing, asanas and relaxation. The sessions last between 30-60 minutes and are led by a highly experienced practitioner who has worked with adults and children with specific needs for many years.  

http://www.santoshayogastudio.co.uk/pages/index.asp?title=Family_Yoga_Workshop_

BUTTERFLY YOGA

Butterfly provides yoga classes for children, adults and family workshops, with support for children and adults with disabilities through the Yoga for Special Child Program.
The team has experience of working with children and adults with Autism, Down Syndrome, Cerebral Palsy, ADHD, Multiple Sclerosis, Cri Du Chat, Brittle Bone, Anxiety, Fibromyalgia and Epilepsy.
Children can gain a better understanding on how to master their own movements and gain confidence at set programmes (4-6 weeks), one off sessions, summer schemes, community (adult), youth and parent & toddler groups. Private family workshops are also available.

http://butterflyyoga.uk/

NAMASTE YOGA

Namaste Yoga offers a variety of classes for children aged 5-9 years and include practicing postures, playing yoga games, breathing activities and relaxation.

https://www.namasteyogacentre.co.uk/yoga-classes-belfast/kids-yoga-belfast/

SYNERGY YOGA

After-school classes in St Brigid’s parish hall, Derryvolgie Avenue are open to all children age 4 to 11 with Children's Fun Yoga as well as P7 Mindfulness and Pre-teen Yoga sessions.

https://www.synergyyogabelfast.co.uk/familyyoga_giftcards-236284-909211.html

RELAX KIDS BELFAST

Relax Kids teach children mindfulness and relaxation techniques with easy and fun ways to manage their mental health and well-being. The sessions offer tools to help children cope with stress and anxiety while building their confidence and self-esteem.

https://relaxkidsbelfast.com/

#FITNESS AND HEALTH | CELERY JUICE – THE NEW SUPERFOOD?

If you follow me on Instagram you will know that about a year ago I started to add pure celery juice into my morning routine. And if you’ve read my Apple Cider Vinegar blog , you will know I love that too. For the record, most mornings, I take both. [ACV & lemon water first, then half an hour later, the celery juice].

For those who are quick to dismiss this as the latest fad, celery juice is actually nothing new and something that author and ‘medical medium’ Anthony William has been doing for years!  If it’s a fad, it’s one that’s gaining serious momentum, and with good reason. If you don’t already follow him, go check him out (@medicalmedium) on Instagram, YouTube, Facebook and in bookshops all over the world, as so much of what he says – and the testimonials he shares - make sense.

Basically, Anthony William deems pure celery juice as a miracle potion. He believes that celery juice is loaded with potent healing properties that have an incredible ability to create sweeping improvements for all kinds of health issues, and he believes it to be especially optimal if taken on an empty stomach first thing in the morning.

He has a huge following, and it’s no wonder - thousands of people who suffer from chronic and mystery illnesses have restored their health by drinking a glass of celery juice every morning; and since releasing his books promoting the benefits of celery juice even more widely, it has become a global movement.

The benefits

Celery juice is teeming with powerful anti-inflammatory properties. This means it is highly beneficial for people with autoimmune or chronic illness as celery reverses inflammation because it starves the pathogens that create it.

It also strengthens hydrochloric acid in your gut which is critical to digestion and keeping your digestive system alkaline.  If hydrochloric acid levels are out of balance or low, your food won’t be sufficiently digested in your stomach, which means that the food won’t break down enough for your cells to access the nutrients.

Celery juice is believed to increase and strengthen your bile, which is important for breaking down fats, it is also needed to eliminate waste from your body.

Did you know that we tend to hold a lot of fear in our stomachs? We have all experienced ‘butterflies’ when we are nervous or complained of our tummies being in ‘knots’ when we are feeling anxious. By restoring the entire digestive system, celery puts our hearts and minds at ease too. So, if you’re feeling frightened, nervous or afraid, you can use celery juice for its calming effects.

Although we could go on and on about the benefits, ultimately celery juice is alkalising, enzyme-rich, electrolyte-enhancing, liver-repairing, blood-sugar-balancing, antiseptic and more!  

Eating vs juicing

Eating celery stalks is important and very healthy but it isn’t the same as drinking pure juice. When celery is juiced, the pulp (fibre) is removed and Anthony believes that its healing benefits become much more powerful, especially for someone with chronic illness.

OK, so how do you do it?

First of all, Anthony believes that celery juice is most powerful when you drink it on its own. However, if you aren’t able to stomach that at first, then you can add apple or cucumber, eventually building it up to pure celery juice.

He recommends drinking roughly half a litre of celery on an empty stomach each morning. It takes roughly one large bunch of celery to make this amount of juice. Simply pop it into a juicer or blender, blending until smooth and then drink up. *NB If using a blender, the purists recommend that you filter and strain out the pulp and fibre from blended celery and drink just the juice, but if you don’t like the idea of wasting the  plant, then by all means, drink it up!

Also, note that celery juice is a medicinal drink not a calorific one, so you will still need breakfast afterward to power you through the morning. Simply wait at least 20-30 minutes after drinking the juice before eating.

Anthony also recommends drinking 3 – 4 servings of straight celery juice per day for even greater benefits - or for some relief if you suffer from a chronic illness or a wide number of illness symptoms; however listen to your own body, if you’re sensitive and struggle with this amount, start with a small amount, gradually increasing this overtime.

You can make it at home and it can be stored in the fridge for 24 hours. However, if like me your mornings are chaos and having time to juice is nothing but a distant dream, then The Juice Jar in Belfast now juice and sell it (after some persuasion from me!), meaning you can simply grab a couple and pop them in your fridge, ready to have on the go.

The team at the Juice Jar also told me that a couple of people picked some up after watching my stories and came to feed back that their eczema had completely calmed down in just 10 days. Coincidence? I think not.

Unfortunately, there has been some backlash from traditional science-based medical ‘experts’ who have criticised the lack of science-backed data on the benefits of celery juice, but the testimonials - and my own feeling of wellness since starting it - tell me, I don’t need no scientific data. Or maybe science just hasn’t caught up with nature yet.
And what can be bad about adding a whole vegetable juice to anyone’s daily routine anyway?  Nada, I say. Or indeed, how about if you follow Anthony’s full cleanses in his books? They are only ever about adding goodness to your body and no false or medical claims are ever made.

I must admit, after trying it for some time, I truly believe it is the best way to start your day and I barely go a day without it.

FITNESS | 10 WAYS TO KEEP FIT WITHOUT THE GYM

The festive season is full of boozy lunches, roast dinners and cocktails galore for some (and we won’t even mention the half-eaten sweetie tins and cheeseboards in my kitchen, because well, they don’t count, right?!)

All of this can make the waist band a little tighter come January and February – and in the spirit of balance, we shouldn’t beat ourselves up or force ourselves to run to the nearest gym, with their restrictive membership contracts and costly fees, but if you *do* want to get a little fitter and lose those extra pounds then check out these super-effective tips for keeping fit without the gym below… In short, it’s about moving more – so just find something which allows you to get into your groove and you’re half way there.

1.    Walk when possible

Walking is the most underrated exercise, it’s what us human beings are made for, literally! Plus, getting out in the fresh air automatically makes you feel so much better inside and out, and it gets the heart pumping at the same time – so it’s a win-win! I love doing ‘walk & talk’ meetings and often meet clients and friends for a coastal walk instead of the usual office or café meetup; and it is so much more productive!
Ditch the car, and the dreadful commute or get the bus or train to work and get off at the stop before and walk the extra mile (or kilometre), you’ll see the results in no time and will feel more energetic going into the office.  Most, if not all, iPhones now have a HEALTH app and your phone can count your daily steps, which is a great indicator of how you’re doing. If you have a target (and it doesn’t have to be the much-talked-about 10,000 steps a day), it will not only make you feel better and boost self esteem as you improve each day and each week.

2.    Workout videos

There are TONNES of free workout videos online which you can do in the comfort of your own home at a time that suits you. It can also be worthwhile investing in some basic gym equipment like dumb bells to power up your workout. I got mine in a charity shop – so they don’t have to be expensive! You can even use bags of sugar or flour from the cupboards, or I’ve seen videos of new mums using their babies as weights 😊 (obviously this is done with care for the baby!).
Even without a video it’s easy to find simple exercise lists on Pinterest or Instagram. Maybe try to use these to add in some bodyweight exercises to your day? Planks, push ups, squats and star jumps are all great ways to get moving, and you can even do them whilst waiting for the kettle to boil. Since Valentina was little, I always suggest 10 star jumps then a hug if we’re feeling cold. And it works!

3.    Get an app

There are lots of apps available that are packed with quick workout videos. 7 minute workout is a great app that personalises workouts depending on your needs, plus, they are short which is great when you don’t have lots of time!

4.    Take the stairs

Did you know that climbing stairs burns more calories per minute than jogging?! Forget the elevator and the escalator and take the stairs, it will work wonders for your health!

5.    Join a sports club

Taking up a new sport is a fantastic way of keeping fit and you get to meet lots of new people which is always great! There are also lots of local amenities like tennis courts etc across all councils here that are either free to use or charge a small amount, so why not grab your friends and use a bit of healthy competition to get that heart racing?

6.      Drink water

Regular readers will now that water is one of my beauty and health (not-so) secrets! Not only is it great for your skin, organs and general healthy but replacing your usual fizzy drink with water is one of the easiest ways to lose excess weight and get your metabolism functioning properly – not to mention brain fog etc etc (see my full blog here). Sometimes we can mistake thirst for hunger so drinking 2-3 litres of water in the day time can stop us from reaching for sugary snacks throughout the day too!

7.    Run!

The NHS couch-to-5k is a great app for beginner runners. Once you have the app you can work at your own pace, repeating weeks when necessary. There are also lots of local couch-to-5k groups, and the FREE Park Run courses across towns and cities, so if you like the social aspect of working out then find your local one and join up – you will never look back.

8.    Create your own bootcamp

Why not grab some friends and create your own bootcamp? All you need is some creativity and a pair of trainers. In fact, you don’t have to be in a bunch – create your own DIY camp. And if you’re really game, film it for posterity or to share online. Head to your garden or a local park and create a circuit, doing each activity for 30-90 seconds.  You can do things like jumping jacks, plank, jumping squats, lunges and lots more!

9.    Take a hike

OK so hiking is just like walking, except in the hills… So this is point 1 on repeat, but with scenery. We are so lucky to live in NI where there are so many beautiful places to take a hike. The Mourne Mountains, Slemish, Cave Hill or any of the coastal, forest or river paths around us provide some amazing views whilst also getting the heart working! Remember to wear comfy shoes, bring water and snacks and make sure people know where you are going.

10.  Swim!

Only the bravest – or maddest – souls go swimming outdoors, but so many people are doing it now. My local beach at Helen’s Bay has daily regulars, while in nearby Bangor there is a pretty robust (and, by all accounts, fun) club and I have heard of many others across the country from as far away as Hamsptead Heath in London to Howth in Dublin Bay. Cold water therapy does wonders for the circulation as well as the central nervous system. I’ve not been brave enough yet, but maybe this is the year! Let me know if you dare to dip!

FITNESS AND HEALTH | 10 foods to boost your immune system this January.

‘Houston, we have a problem.’ It’s no surprise that our immune systems are down in winter. The cold, damp air outside, plus cooped up humans in overheated environments inside create the ideal setting for viruses and bacteria to spread.

There are so many over-the-counter remedies for traditional winter ailments, but did you know that your diet is one of the best ways to beat (and even prevent) illness?  (Along with other things like getting at least seven hours’ sleep, the flu jab and washing your hands regularly).  If you don’t already know what to eat to keep the bugs at bay, read on – as these simple tips can ward off even the ugliest immune system attackers.

Peppers and citrus 
Vitamin C is a great vitamin to support your immune system and, because your body doesn’t store it, you need daily vitamin C for continued health.  

Although most of us are familiar with citrus fruits being a great source of Vitamin C, did you know that ounce for ounce, bell peppers actually contain more Vitamin C than an orange?! But in general, with such a variety of food to choose from, it is easy to add a squeeze of this vitamin to any meal.

Blueberries

Blueberries contain flavonoids, a type of antioxidant that can help reduce damage to cells and boost your immune system. They are also a great source of vitamins, including Vitamin A & C, potassium, dietary fibre and manganese. So stock up your fridge with this little ball of goodness and either eat on their own or pair with other immune-boosting superfoods to make a delicious smoothie.

Garlic
Garlic is great for fighting infection and is a must-have for your health. It is also thought to lower blood pressure and slow down hardening of the arteries, so add it to your meals for a little zing and lots of immune-boosting goodness!

Green Tea
People have been using green tea as a type of natural medicine for thousands of years. Researchers believe that one of the reasons it is so good for you is because it contains a substance known as catwchin which is a powerful antioxidant that also helps maintain your immune system.

This month, try replacing your morning cup of coffee for a hot green tea with honey and lemon and get ready to reap the benefits.

Mushrooms
Mushrooms contain Vitamin D which can help keep your immune system strong. They also combat many diseases by providing important vitamins, minerals and enzymes. Varieties like maitake, reishi and shiitake are particularly good for staying healthy during cold and flu season.

Ginger
Many of us turn to ginger after getting sick because of its ability to help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses.
Every morning, and especially during the winter months, I make myself a drink of apple cider vinegar, honey, lemon and ginger (with turmeric when I can find the fresh root, because it has UH-MAZING anti-inflammatory properties in itself) plus some cooled-down, boiled water which seems to prevent me catching any nasty colds! *Read up on my separate Apple Cider Vinegar blog here

Almonds
Nuts, particularly almonds, contain many different types of nutrients, such as protein and vitamin E (a half-cup of almonds provides your daily recommended amount of vitamin E). Although Vitamin E isn’t as important to a strong immune system as Vitamin C, it is still needed to keep your immune system healthy (plus it’s fab for your skin!).  Almonds also contain zinc, calcium, selenium, copper and magnesium and are richer in nutrients that any other nut.

Cruciferous Vegetables
Crucierferous vegetables include broccoli, kale, cabbage and Brussels sprouts - which are all packed full of vitamins A, C and E as well as antioxidants and fibre. They are healthiest when eaten raw or slightly cooked and a great immune system booster. Crunchy stir fry anyone?

FITNESS & HEALTH | MIND YOUR MIND AT CHRISTMASTIME

For some, the festive season is full of social activities, from boozy lunches and late nights with friends to festive dinners with family, so it seems like every day is packed with things to do. And then on top of everything else there is always the expectation for it to be the most wonderful time of the year. Add to this the pressure of relentless rushing to find the perfect gift and it can lead to it all becoming a little bit much until burnout happens.

For others, friends and family might be scarce or might not even exist at all in their lives for whatever reason – these people can be achingly lonely and feel isolated, much more acutely so when it seems like the rest of the world is snuggled in the bosom of friendship and family.  Christmastime can flick so many triggers in a lot of people with estranged or toxic family or friends and the resulting sadness and loneliness causes real pain which affects physical as well as mental wellbeing.

Whichever category you fall into – and maybe, like me, you straddle both realms (I have a busy social calendar, but I really miss my mum and dad at Christmas and being an ‘adult orphan’ heightens grief and brings a longing, childlike pain like nothing else at Christmastime, when I no longer have my original family ‘home’ to visit) – it’s important to mind your mind at Christmastime. We caught up with Annette Kelly of Little Penny Thoughts and compiled five ways to help work through the season of goodwill, because being selfless doesn’t mean you can’t be a little bit selfish.

1)    Check in with yourself.

The season of giving means we are often too busy thinking of others that we often forget to check in with (or look after) ourselves. If you don’t meditate or practice mindfulness, now is definitely a good time to start. It’s no big hocus pocus thing, and it’s so easy to just take some time on your morning commute to just focus on breathing – you’ll be surprised at how good a lung full of oxygen and the relaxation of just breathing in and breathing out makes you feel (some deep breaths are also great during busy shopping trips which can often become stressful…) Another idea is to make yourself a relaxing bath with some flower petals and fragranced bath oil to leave you feeling thoroughly relaxed. You can take the bath to a whole new level by putting some pink rose quartz crystals around my bath with some lavender to remove any negative energy. If you don’t like the idea of oils in the bath, try a diffuser or burner in the room. And if you want to rid physical toxins, add a cupful of Epsom salts to bathwater and soak until the water cools down to eliminate all sorts from your insides. **NOTE: If you don’t have a bath, a foot soak with Epsom salts can do the same thing!

2)    Switch off

Take time away from social media. Full Stop. The expectations of social media can often leave us feeling anxious and inadequate, especially at this time of year.  If you’re feeling lonely, try to get out for a walk (with some good music in your headphones) and say hello to those passing – a nice smile back can work wonders for your mood. Reading a book in the time you might have sat mindlessly scrolling is another good way to break the tech habit. And if you’re seeing friends and family, snap away of course, but don’t spend ages looking at what everyone else is doing (comparison is a killer) so much that you miss the present moment. Take time to just be in the moment, not only will you feel better for it but your friends and family will appreciate having your full attention and enjoy making memories with you.

3)    Go outside!

We agree, the freeeeezing temperatures make staying in wrapped in cosy PJs and lying by the open fire seem like the most favourable option, but the old saying ‘fresh air will do you good’ is right. Walking and breathing in fresh air rather than stale indoor air works wonders for the mood and for physical health too. Plus, walking is the easiest exercise and one we were built to do. Get to a lake and bring leftover bread for the ducks; take in a forest and the majesty of the trees, or walk on a beach and pick up some sea shells – it’s easy to appreciate nature at its most simple and majestic, so put on those wellies or walking boots and wrap up warm to hit the great outdoors!

4)    Make a note of it

We love a list here at The F Words.  The festive season is always full of things to do so making lists has never been more appealing! The perfect way to keep track of your day, writing a  morning list saves any stress of forgetting anything important and allows you to plan everything you need to get done that day. Oh and it feels oh-so-good to tick off those tasks at the end of each day. Perfect.

5)    Rest when you need too!

Don’t be afraid to take a rain check if it all gets a bit too much. If suddenly a night on the sofa with a cup of tea and a movie is more attractive than a night on the tiles then that’s ok! Let go of the expectation that you have to do everythiiiing. Listen to your body and if you need a break away from it all then that’s ok.

6)    Don’t put too much pressure on yourself

During the festive season we can put serious pressure on ourselves. Socially, emotionally and financially. Try to take it in your stride and know that you are only human and not a machine. One of my favourite quotes is “Pressure is for tyres” (Not for people) If you find yourself in a state of overwhelm, step back, breathe and remind yourself that you are doing the best  you can and that is always enough.

7)    Surround yourself with good people

Your vibe attracts your tribe. Try to surround yourself with those who lift you higher. Those people in your life that you trust, feel safe in their company and also have fun with. Studies have shown that you become like the 5 people you spend the most time with.  It is important to choose company that make you feel good about yourself. It is not about having lots of friends, choose quality over quantity.

8)      Self care is the best care

The time you should relax, is the time you don’t have time for it. It is easy to neglect yourself this time of year as you become lower on your “to do” list. Put yourself at the top of the list. You can’t pour from an empty cup. It is vital that you practise self care and treat yourself during the “silly season” This will help regulate your mood as you are taking time for yourself. Self care isn’t selfish, its essential.

9)      Try not to compare yourself to others

Comparison is the thief of joy. Try not to compare your life to others. (Especially not on a free app that lives in your phone) The most important “like” is the one you give yourself.  You will see lots of people #livingtheirbestlife this Christmas.  You can too by appreciating your own life instead of looking in at someone else’s wishing for their life. Adapting an attitude of gratitude will remind you of your blessings.

10)   Be present

Short and sweet “Presence over presents”

Now, I know gifts are great but the greatest gifts in life are ones that money can’t buy. Family, friends and the blessing of good health. Treasure them as the most important things in life aren’t things.

PS – YOUR HEALTH IS YOUR WEALTH

One last thing – be healthy, but realistically so. Drink plenty of water to avoid the dehydrating effects of alcohol and centrally heated homes – lots of headaches, cramps and other physical ailments can be avoided by simple hydration (see editor Cathy’s blog on WATER here http://www.thefwords.com/blog/2017/11/7/fitness-hydration-station. But also, don’t beat yourself up about that extra mince pie or a bit or gorging on the cheese board or box of chocolates. We all do it.  And of course you can go for that walk afterwards to help work it off…

FITNESS AND HEALTH | LET’S TALK ABOUT DRINK, BABY

Since stepping into my 40s I have become much more health-conscious and aware of what I put onto (and into) my body.  I’m not one for regrets, but if I were to have any, it would be some of the reckless things I did to my body in my twenties – like globetrotting across hot countries with low or no sun protection on my skin, plus smoking socially (thank the Lord I never smoked full time) and lastly, the amount of alcohol I used to drink – and the level of drunkenness that that would cause in me - at weekends. Thank the Lord (again) that there was no social media back then, to witness the devastation.

In those supposed carefree (but oftentimes careless) days in my twenties, I had some of the most fun and memorable life experiences. Coming from a big family, I am a very social being; and while I worked hard and played hard, I just loved being with people. As drinking was definitely much more ingrained in my culture and in my generation, that often meant attending parties and other social occasions where it was quite widely accepted that everyone would be sh*tfaced by the end of the evening. Binge drinking at weekends was the norm.

This is not good, and many people my age are changing their lifestyles to redress the balance of heavier or more sustained binge drinking at a younger age. I for one will only drink occasionally now. I am informed and make delicious alcohol choices which I enjoy – like a Shortcross and a good tonic with a slice of orange; or a delicious glass of red with Sunday lunch - but just not to excess. I know quite a few people my age – and younger - who didn’t get off the party bus and it has taken its toll on their mental and physical health as well as relationships, careers and financial situation. So let’s get sober & take a look at alcohol. Let’s talk about drink, baby.

Alcohol’s impact on your body starts from the moment you take your first sip. While an occasional glass of wine with dinner isn’t a cause for concern, the cumulative effects of drinking wine, beer, or spirits can take its toll. In short, long term casual drinking carries some long term risks and causes long term damage – and that’s a fact.

A glass a day may do little damage to your overall health. But if the habit grows or if you find yourself having a hard time stopping after just one glass, the cumulative effects can add up. The NHS recommends that both men and women should not drink more than 14 units a week (a small glass of wine is roughly 1.5 units).

Here are just a few of the physiological effects of alcohol on your body:

 Pancreatitis Risk…

Drinking too much alcohol can cause abnormal activation of digestive enzymes produced by the pancreas. Build-up of these enzymes can lead to inflammation known as pancreatitis. Pancreatitis can become a long-term condition and cause serious complications.

Inflammatory Liver Damage

With the exception of the brain, the liver is the most complex organ in the body. We know that drinking is very hard on this crucial organ, which helps break down and remove harmful substances from your body, including alcohol, but some alcohol-related liver diseases aren’t always reversible and can sometimes be deadly.

Long-term alcohol use interferes with the liver’s detoxing processes. It also increases your risk for chronic liver inflammation and liver disease. The scarring caused by this inflammation is known as cirrhosis. The formation of scar tissue destroys the liver. As the liver becomes increasingly damaged, it has a harder time removing toxic substances from your body.

Liver disease is life-threatening and leads to toxins and waste build up in your body. Women are at higher risk for developing alcoholic liver disease. Women’s bodies are more likely to absorb more alcohol and need longer periods of time to process it. Women also show liver damage more quickly than men.

Sugar levels

The pancreas helps regulate your body’s insulin use and response to glucose. When your pancreas and liver aren’t functioning properly, you run the risk of experiencing low blood sugar, or hypo-glycemia. A damaged pancreas may also prevent the body from producing enough insulin to utilize sugar. This can lead to hyper-glycemia, or too much sugar in the blood. Note the difference HYPO vs HYPER.

If your body can’t manage and balance your blood sugar levels, you may experience greater complications and side effects related to diabetes. It’s important for people with diabetes or hypo-glycemia to avoid excessive amounts of alcohol.

Central nervous system

One of the easiest ways to understand alcohol’s impact on your body is by understanding how it affects your central nervous system. Slurred speech is one of the first signs you’ve had too much to drink. Alcohol can reduce communication between your brain and your body. This makes coordination more difficult. You may have a hard time balancing. You should never drive after drinking.

As alcohol causes more damage to your central nervous system, you may experience numbness and tingling sensations in your feet and hands.

Drinking also makes it difficult for your brain to create long-term memories. It also reduces your ability to think clearly and make rational choices. Over time, frontal lobe damage can occur. This area of the brain is responsible for emotional control, short-term memory, and judgement, in addition to other vital roles.

Chronic and severe alcohol abuse can also cause permanent brain damage. This can lead to Wernicke-Korsakoff syndrome, a brain disorder that affects memory.

Dependency

Some people who drink heavily may develop a physical and emotional dependency on alcohol. Alcohol withdrawal can be difficult and life-threatening. You often need professional help to break an alcohol addiction. As a result, many people seek medical detoxification to get sober. It’s the safest way to ensure you break the physical addiction. Depending on the risk for withdrawal symptoms, detoxification can be managed on either an outpatient or inpatient basis.

Symptoms of alcohol withdrawal include:

·         anxiety

·         nervousness

·         nausea

·         tremors

·         high blood pressure

·         irregular heartbeat

·         heavy sweating

·         Seizures, hallucinations, and delirium may occur in severe cases of withdrawal.

Digestive system

The connection between alcohol consumption and your digestive system might not seem immediately clear. The side effects often only appear after there has been damage. And the more you drink, the greater the damage will become.

Drinking can damage the tissues in your digestive tract and prevent your intestines from digesting food and absorbing nutrients and vitamins. As a result, malnutrition may occur. Heavy drinking can also lead to:

·         gassiness

·         bloating

·         a feeling of fullness in your abdomen

·         diarrhea or painful stools

For people who drink heavily, ulcers or haemorrhoids (due to dehydration and constipation) aren’t uncommon. And they may cause dangerous internal bleeding. Ulcers can be fatal if not diagnosed and treated early.

People who consume too much alcohol may also be at risk for cancer. People who drink frequently are more likely to develop cancer in the mouth, throat, easophagus, colon, or liver. People who regularly drink and use tobacco together have a greater cancer risk.

Circulatory system

Alcohol can affect your heart and lungs. People who are chronic drinkers of alcohol have a higher risk of heart-related issues than people who do not drink. Women who drink are more likely to develop heart disease than men who drink.

Circulatory system complications include:

·         high blood pressure

·         irregular heartbeat

·         difficulty pumping blood through the body

·         stroke

·         heart attack

·         heart disease

·         heart failure

Difficulty absorbing vitamins and minerals from food can cause anaemia. This is a condition where you have a low red blood cell count. One of the biggest symptoms of anaemia is fatigue.

Sexual and Reproductive Health

You may think drinking alcohol can lower your inhibitions and help you have more fun in bed. But the reality is quite different. Men who drink too much are more likely to experience erectile dysfunction. Heavy drinking can also prevent sex hormone production and lower your libido.

Women who drink too much may stop menstruating. That puts them at a greater risk for infertility. Women who drink heavily during pregnancy have a higher risk of premature delivery, miscarriage, or stillbirth.

Women who drink alcohol while pregnant put their unborn child at risk. Foetal alcohol syndrome disorders (FASD) is a serious concern. Other conditions include:

·         learning difficulties

·         long-term health issues

·         increased emotional problems

·         physical development abnormalities

·         Skeletal and muscle systems

Long-term alcohol use may prevent your body from keeping your bones strong. This habit may cause thinner bones and increase your risk for fractures if you fall. And factures may heal more slowly.

Drinking alcohol may also lead to muscle weakness, cramping, and eventually atrophy.

Immune system

Drinking heavily reduces your body’s natural immune system. This makes it more difficult for your body to fight off invading germs and viruses.

People who drink heavily over a long period of time are also more likely to develop pneumonia or tuberculosis than the general population. About 10% of all TB cases worldwide can be tied to alcohol consumption. Drinking alcohol also increases your risk for several types of cancer, including mouth, breast, and colon.

 The NHS website also lists these side effects – some solely physical, others emotional and much wider-reaching…  

Mood

Consuming alcohol can make us feel more confident – it comes as no surprise that people often have first dates in a place where alcohol is served, and party animals come to life with a few cocktails on board, but did you know that consuming alcohol actually numbs our emotions? It depresses the central nervous system leading to mood fluctuations and, over time, it can actually change your brain chemistry for the worse, causing feelings of depression. In the short term, it can cause irritability and anger issues. That tiredness & difficulty sleeping you feel after alcohol (sometimes in the days after)? That’s the chemical make up being affected by alcohol.

Relationships

A sad fact is that alcohol misuse is one of the leading contributors to family and relationship breakups. Over time and often without realising, behaviour can change and drinkers can become aggressive, angry and violent. Families are forced to watch loved ones change and self-loathing can cause drinkers to drink even more.

Brain Box

The British Medical Journey did a study which showed that excessive drinking doesn’t just make you impulsive (hello, bad choices) it also affects your intelligence… Think of all those brain cells depleting as you chug your endless beers…

Beauty & the Beast

There is a general consensus in the skincare industry that alcohol is one of the worst things to destroy your skin – think wrinkles, acne, dehydratiom, dark circles and even hair loss – NO THANKS!

The C Word

Another scary fact from the NHS is that alcohol misuse can actually increase your risk of developing certain cancers including liver, bowel, mouth and breast cancer. YIKES.

What can you do?

The easiest way to avoid those frightening long-term effects of alcohol is to drink less. Don’t drink more than the recommend weekly amount, and, limit excessive drinking.

I try to drink water between alcoholic drinks when I’m out, because not only does it improve a hangover, but it is also giving your body a break in between drinks and avoids dehydration.

If you drink to avoid feeling down, then talk to someone - a friend, family member or someone you trust. Go for a walk or do something active – drinking will only make you feel worse in the long run. If you feel you may have an alcohol problem speak to a professional, there is lots of help available, remember - you are not alone.

FITNESS | Ten Benefits Of Using Apple Cider Vinegar + How To Add It To Your Diet

Regular followers of my social channels will know that I am a massive advocate of Apple Cider Vinegar (ACV); and although my love of this super acidic plonk is recent, it is an ingredient that has been used medicinally and therapeutically for centuries. In fact, the ancient Greeks would recommend a mixture of vinegar and honey to patients to treat a cough. I recently gargled ACV on swollen tonsils and a phlegm-y throat, only to have it disappear the next morning, so I know first hand that they were right! It was also traditionally used for wound healing, cleaning and sanitizing, as well as food preservation.

ACV is made from apple juice and is fermented to hard apple cider. It's then fermented a second time to become apple cider vinegar. In large volumes, it is known to contain vitamins, minerals, amino acids, organic acids (acetic acid and citric acid), and polyphenolic compounds (micronutrients known for their role in preventing disease).

It's effective for pretty much anything—your skin, hair, house, and even your pets can benefit from a little raw, organic, unfiltered, and unpasteurised apple cider vinegar. I consulted my fave online journal for all things health – www.mindbodygreen.com and found a list of their favourite ways to use ACV and why:

1. It's good for your gut.

The fermentation process that yields apple cider vinegar encourages the growth and proliferation of good-for-your-gut microbes. Consuming probiotic-rich fermented foods has been shown to improve digestion, boost the immune system, and even positively affect mental health. Most of the probiotics in apple cider vinegar are in the cloudy "mother" strands you'll find floating in it, so be sure to purchase ACV that still has the mother intact.

Beyond being full of probiotics, ACV's many other properties are beneficial for gut health. As functional medicine practitioner Will Cole, D.C., IFMCP, explains, "ACV has also been shown to have antiviral and anti-yeast and antifungal benefits, all helpful in supporting microbiome and overall immune balance."

2. It may help control blood sugar.

ACV may help combat that spike-then-crash blood sugar roller coaster you can feel after a carb-heavy meal. In one small study, supplementing a high glycemic meal (think a bagel and juice) with ACV reduced post-meal blood sugar levels by about half in healthy patients. In a similar study by the same authors, participants with diabetes or insulin resistance saw blood-sugar-balancing benefits from ACV as well.

So before digging into your starchy faves like pasta, potatoes, and pretzels, try sipping on a little ACV.

3. It can aid in weight loss.

Probably one of the most well-known of ACV's benefits is its role in weight loss. While there have not been many studies directly on ACV and weight maintenance, there have been studies on its components, like acetic acid. In a study of obese Japanese adults, it was found that subjects who consumed acetic acid for 12 weeks experienced significant weight loss and declines in abdominal fat, waist circumference, and triglycerides compared to those who consumed a placebo.

Researchers believe it works by suppressing appetite. Acetic acid has been shown to delay gastric emptying, meaning you feel fuller for longer. This is probably why ACV consumption has also been weakly associated with lower total energy consumption throughout the day.

While further research is needed, you can safely include ACV as part of a nourishing weight management routine. Try adding 2 teaspoons of apple cider vinegar to 16 ounces of water and sipping this concoction throughout the day.

4. It's a DIY nontoxic cleaner.

ACV has antibacterial properties, so you can use it to clean everything from your kitchen counter to the bathtub. Just mix ½ cup ACV with 1 cup water, and get cleaning. Use this solution to clean microwaves, kitchen surfaces, windows, glasses, and mirrors. It can also be used in dishwashers as a substitute for dish detergent.

ACV will even clean your toilets and leave your bathroom smelling like apples. Just pour it into the toilet and allow it to sit overnight.

By using ACV in lieu of other products, you can decrease the use of harsh chemicals in your home and daily life.

5. You can use it to wash produce.

Even if your produce is organic, there can still be pesticides on it. ACV is a great way to wash those off and eliminate any germs from your fresh fruits and veggies. Research has shown that ACV reduces the number of Salmonella bacteria on fresh salad vegetables. To boost the bacteria-fighting powers, mix in lemon juice, as this combination was found to be especially effective.

6. It can make your hair shine.

Normal shampoo is alkaline, which can throw off your hair's pH, causing brittle, dry strands. ACV's acidity makes it the perfect post-shampoo rinse to help restore pH balance, boosting hair body and shine.

Try recycling an old shampoo bottle, then filling it with ½ tablespoon of apple cider vinegar and 1 cup of cold water. Pour the solution through your hair after shampooing.

Added bonus: ACV may help get rid of flaky dandruff. Due to its antifungal properties, it can work against some of the common causes of dandruff, like a buildup of oil or a yeastlike fungus called malassezia.

7. It can act as a skin toner.

The acidity and anti-inflammatory nature of ACV make it a great addition to your skin care routine. Dilute it with two parts water, and spread the concoction over your face with a cotton ball to replace your current toner. You can do this at night after washing and in the morning before you apply your moisturizer. The acidity helps slough away dead skin cells while soothing irritation.

It is important to note that due to its acidic nature, apple cider vinegar alone may cause skin irritation. Always dilute ACV before using topically.

8. It can remove stains from teeth.

Try mixing two parts ACV and one part baking soda for a natural tooth-whitening paste. Rub teeth directly with the apple cider vinegar paste, and rinse with water. The results won't be immediate, but done a few times a week, this should help to remove stains and whiten teeth. You can also gargle with ACV for a similar effect. Added bonus: Gargling ACV will relieve bad breath. Its antibacterial properties can kill stinky breath bacteria.

It's worth noting that, due to its acidity, there is some concern that consuming ACV can contribute to tooth enamel decay, just as soda and fruit juices do. So we advise caution with this method and don't recommend doing it long term.

9. It can repel fleas from your pets.

While ACV won't necessarily rid your pet of a flea problem, it can help prevent one. Fleas apparently do not like the smell or taste of vinegar, so ACV can be a good natural repellent.

Try spraying one part vinegar and one part water on your pet's fur and rubbing it in generously. Saturate the entire coat, and continue every day for a few days to a week

What exactly is "the mother" in ACV?

When ACV is made using a slow fermentation process, there is a buildup of yeast and bacteria. This buildup, called the mother, is commonly thought to contain most of the beneficial ingredients (enzymes and proteins). The mother makes it look slightly cloudy and may even show up in strands or sediment in the finished product.

When buying, you always want to purchase one with the mother still intact, as that is the part of the vinegar that retains many of the beneficial ingredients. Make sure you shake it well to disperse the mother before you use it.

How to add ACV to your diet.

Salad dressing

Elevate your salad by substituting your usual balsamic for ACV. Just mix it with healthy oils, herbs, and spices. This is a great way to sneak in some extra health benefits. You can also buy premade dressings that use ACV as one of the main ingredients.

Probiotic tonic

Try creating your own tonic by mixing ACV with fruit and something sweet. Let it sit for a few days in the fridge. Pop in a few fresh berries for added color and flavor for a fun probiotic drink!

Marinade

Another creative way to incorporate ACV into your diet is to use it as a tenderizer when you are cooking meat or poultry. Mix it with herbs and spices to create your own marinade recipe.

Cocktails

Having a party? Try adding ACV to your spiked cider or bloody mary mix recipes.

Still not sure about the taste? You can also get ACV in capsule form and take it that way. Warning: The capsules will still smell like apple cider vinegar.

Is ACV safe?

It's time to have the talk. The ACV safety talk. In general, consuming it in small amounts is considered safe. However, many doctors suggest that you don't consume more than 8 ounces per day because it has been linked to low potassium levels, which can cause muscle cramps or weakness and if it gets extreme can be dangerous. Also, if you have diabetes, talk to your doctor because it can lower blood glucose levels. If you have any type of chronic health condition, it is wise to consult your doctor before deciding to supplement with it. It is also recommended that you don't drink it straight as it is very acidic and can therefore harm your esophagus and possibly contribute to tooth decay. (It also tastes pretty terrible that way, TBH.)

FITNESS | SWELL MADAMOISELLE – TOP TIPS TO BANISH THE BLOAT

We all know the feeling – being so bloated you could pass for being pregnant… well with summer officially here, I decided to have a look into the best ways to defeat the bloat and share what I’ve found…

 1. Water, Baby!

The absolute number one way to beat the bloat is to aim to always drink two to three litres of water a day, because when your body does not get enough fluids, it retains water to prevent dehydration which will cause you to bloat. Also, drinking water can also help prevent constipation which is another cause of a swollen tummy. If you aren’t the biggest fan of water, upping the amount of fruit and vegetables you eat is great way to sneak the water in. With the likes of cucumber, watermelon and celery being full of water.  See my full blog on hydration here http://www.thefwords.com/blog/2017/11/7/fitness-hydration-station

2. Vino is a No-Go

Alcohol causes inflammation to the gastro-intestinal lining of your gut and can lead to painful bloating and acid reflux. Now if you (like me) enjoy the odd glass of red with your dinner, (rose in summer!) the unfortunate reality is that your stomach lining isn’t going to thank you and this is why it has become more sensitive, irritated, inflamed and bloated. A treat once in a while, yes, but regular alcohol intake is detrimental to your gastro-health, so if you want to keep drinking, you need to accept there will inevitably be bloating!

3.  Salty Ain’t Sassy!

In the UK and Ireland we love our salty food, (bacon sarnie, anyone?) but this contributes to water-retention which in turn leads to bloating. If you suffer with bloating issues, you should definitely try cutting out foods which are high in salt (sodium). These foods include highly processed foods and ready meals (but there are lots of reasons you should avoid these, not just the salt intake!) These foods are also often low in fibre, which does bloated bodies no favours. Stay with homemade, whole foods (mostly plant based if you can) and you will definitely feel better for it! *Although lots of fibrous plant foods can cause bloating as they are being digested, even if it is short term and a healthier kind of bloat!  

Key Tip: The more salt you consume on a given day, the more potassium-rich foods you should eat to counter its effect. These include bananas, asparagus, citrus fruits, melon and tomatoes. Stock up on these to make the bloat go down.

4. Epsom salts

Eating salt may be bad for you, but bathing in salt is so good for you! Running a hot bath and adding some Epsom salts will draw out the body’s toxins, balance the hormones and leaves you feeling relaxed and ready for a good night’s sleep. This helps ease your stomach issues and will have you running the bath every night!

5. Get Fruity

This tip might seem a little obvious, but the food you eat can have massive effects on bloating! Fruit is one of the best ways you can combat the bloat and sugar cravings all in one – it’s called nature’s Skittles for a reason! Melon is amazing when it comes to bloating as it’s a natural diuretic, will help to flush out any excess sodium and water from the body. Lastly, pineapple is great to add to your diet as it’s high in an enzyme called bromelain which helps to break down proteins! Like the legumes we mention before, some fruit can bloat you up because of their sheer fibrous nature, but the benefits are worth it, so eat fruit early in the morning to burn off the sugar energy and allow your body to digest it as the day goes by. Your tummy will be nice and flat by the time you go out that night.

6. Beans Means Bloat!

As well adding foods into your diet, there are certain food that you should consume with care to avoid bloating and gas – legumes and beans being among them. This group of foods is super high in fibre and really good for you, so you shouldn’t cut them out completely, but cutting down on the amounts you eat can help when it comes to bloating. The fact that beans and legumes are so high in fibre is what can cause our tummies to bloat, as the body just can’t break them down effectively, especially when they aren’t cooked properly. The same goes for cruciferous vegetables, such as broccoli, brussels sprouts, and cauliflower.

7. Life Gives You Lemons

Lemons may seem bitter and acidic to taste, but they are a great reliever of bloating and indigestion as they help reset the pH levels in your tummy and digestive tract. Your body will thank you when you jazz up your water with some lemon slices or freshly squeezed lemon juice. Add other bloat-beating ingredients such as ginger, mint and/or apple cider vinegar which are known to be great for your gastro-health, as they can ease gas, nausea and everything in between.

8. ACV

Speaking of Apple Cider Vinegar, anyone who knows me, knows I am a huge advocate of ACV, it is something I consume regularly and I credit it to being one of the reasons I am rarely sick. Adding a tablespoon or two of apple cider vinegar mixed in with some warm water with lemon and ginger each morning is a great way to kickstart the body’s digestive system. This ‘tea’ is a perfect night cap instead (or as well). 

9. Minty fresh is best

Peppermint, whether it be in tea or capsule form, can be a great relaxer for the digestive system. It calms your stomach muscles which is what makes it a great de-bloater. It also contains methanol, an ingredient that keeps things moving in our digestive system. The best way to take this is from fresh mint leaves in lukewarm water – mint is a herb which is so easy to grow, even the least green-fingered among us could manage it on a windowsill with little more than regular water and sunlight.

10.  Fight the Fizz

The bubbles in carbonated drinks can cause air and gas to get trapped in your tummy, which causes it to swell and even cause pain. Swap out your fizzy drinks for natural water and get your sugar fix through fresh fruit! 

 11. Less Stress More Success

Stress knocks your body out of kilter, so it’s no surprise that it can affect bloating. Being stressed can disrupt normal hormone and neurotransmitter balances, which results in the food we eat being poorly digested, and this in turn results in, yep you guessed it – more bloating. Managing stress and the stress level cortisol could be the key to your bloating, so doing activities like exercise (even if it’s a small 20-minute walk), meditating or taking a bath could really work wonders.

12. Mindful Mouthfuls

It’s easy to find yourself wolfing down food while watching the latest episode of your favourite show or munching lunch on the run, but this fast-food approach to eating can be a major culprit of bloating. Try to approach meal times with a touch of mindfulness as you pay attention to what you’re eating and take the time to chew slowly. Not only will this aid digestion, but it’ll also leave you satisfied and pain free!

 13. Allergy Alert!

Whilst everything listed here can be beneficial for some in reducing bloating, for others it may be more complicated. Bloating may be caused by an allergy or intolerance – which needs to be identified and addressed properly.  We’ve all heard people talking about cutting diary and gluten from their diets to stop bloating (cutting out wheat as much as possible has definitely helped me); however, before you follow suit and throw away all the bread and ice cream, pay your GP a visit and take a simple food allergy test to rule out intolerances for YOUR body.

FITNESS AND HEALTH | MY ODE TO EARTH: FIFTY WAYS TO SHOW YOU LOVE HER

The path to a more sustainable life may seem a little daunting and admittedly it can take a bit of getting used to (like remembering to always have a keep-cup or water bottle to hand, or even turning off the tap while brushing teeth), but it isn’t really that hard, and the benefits are TOTALLY worth it.

Actually, on that note, do you know that 22,000 coffee cups are disposed of in Ireland every hour? I don’t know what the number is for the UK, or Europe, but if we all swapped to a reusable option, think of the difference that would make! And never mind the coffee cups and lids; there are millions of non-recyclable coffee pod capsules thrown into landfill each year. I dread to think what the global total on those has been since their invention not so long ago. 

Our oceans are being destroyed, our air is polluted, animals are being made extinct and forests diminishing rapidly. Now is not the time to think 'someone else will do it' or 'it's only one plastic bag/straw/cup/whatever'. Or God forbid, you are among those who think climate change isn’t happening [insert scary face emoji here!]

For the past few years, cutting down on my use of plastic and living a more sustainable way of life has been high on my New Year’s resolution list. Slowly but surely – and on some matters, rapidly and immediately – I am making changes and feeling better for doing so. I am excited to see that change for sustainability has now become a prominent topic in the media as well as in my peers’ conversations both online and in person. It is a global crisis after all.

We ALL need to make changes now before it's too late. Some will say these small changes aren't enough, and in some ways they're right. Corporations and governments, big and small, need to act too, but positive individual decisions are a good place to start to change your thinking and habits.

Thinking that one small change won't have a ripple effect is wrong, because the alternative is to do nothing and suffer an increasingly polluted world. Some corporations – and lots of smaller producers - are thankfully using plastic alternatives and choosing more ethically sourced and environmentally recyclable, multi-use materials for their products which makes it easier for us individuals to make better choices. The truth is, if all of us made small little changes it would make a BIG difference, because it’s easy to gauge the tip of the iceberg if you only just multiply all of your daily actions by every person you've ever met - it all adds up. And with billions of people on the planet now, we are creating an awful lot of unrecyclable rubbish with nowhere to go for a very long time.

I have created a list-to-self to keep myself right and I thought I would share my top tips to help you (and me) go more green…  I can’t promise that I do all of these currently – but I am trying every day to adopt more and more of them into my daily decisions.

SECTION 1: AT HOME

1.    Choose an Energy Provider that is Eco-Conscious

Data released in 2017 shows leading energy companies are responsible for a big chunk of carbon emissions. In Australia there is a Green Electricity Guide which lists the best performing retailers in the energy sector. We definitely need one of those in every country. And we should be choosing energy providers which have renewable assets, close to zero emissions, a strong public position against investing in fossil fuels and doesn’t have contracts to buy energy from fossil fuel power stations.

2.    Invest in Energy/Water Efficient Appliances – or Use wo/Manpower!

Kitchen and laundry appliances can account for up to one third of the amount households spend on electricity.  Pick appliances that reduce your power usage, and have water-saving fixtures attached to taps, showerheads. Choose a washing machine and toilet with a great WELS rating. And while we’re at it, use these less often. Do you really need a dishwasher cycle when a sink full of water and some elbow grease will do? I haven’t had a dishwasher or a microwave or a tumble drier in almost five years now and I love it! And as Ma in Derry Girls said, it is sacrilege to use the washing machine for a half load! Think full loads every time for economy - and the environment. When they’re washed, hang your wet clothes on a drying line or rack instead of using a powered dryer. And consider hand washing your clothes, particularly if you only have a few items to clean.

3.    Switch Off!

We don’t need all of our appliances to be left on standby. Switching RIGHT OFF will save power. Take those charger plugs out of the wall when they’re not actually charging! Choosing lightbulbs which are more environmentally friendly also helps, as does switching off the lights when you’re not in the room. Use LED lighting or CFL bulbs instead of incandescent lighting as it’s proven to last longer, which reduces the need to keep purchasing light bulbs. Open up your blinds and use as much natural light and sunshine as possible before switching on your light bulbs.

Not having the TV/ radio/ music in the background when we’re not actually/actively listening/watching will not only save electricity, but you might even be more productive if you work near a TV. They have their own magnetic fields and can honestly interfere with your brain waves. True fact!

Plus, turn your heating off if you’re out for the night and look for more flexibility in the programming boxes to allow you to set timings on an easy app. Put on an extra layer of clothing instead of turning on the heating. Seriously, doubling up on your socks does wonders! This applies to business premises too, I used to get so cross when my team would have the temperature set at 26C and be sitting there in vest tops! Make sure to switch everything off in the evenings and at weekends.

Other tips:

·         Put up a no junk mail sign on your letterbox to limit the amount of paper waste.

·         Start timing your showers. Or better yet, invest in a shower timer and/or a water-saving shower head.

SECTION 2: IN THE KITCHEN

4.    Cook it Yourself.

Not only will you save a bundle of money and probably eat better, but you might even realise you really enjoy cooking and preparing food for yourself – and others! Look at it as an adventure and an experiment using as much fresh (unpackaged!) produce as possible – maybe try to go vegan as many nights a week as you can, because less meat production is good for the planet overall, not to mention your health. Plus, it’s easy to head over to YouTube or even Insta for ideas & inspo if you don’t like traditional recipe books. I’ve covered ethical and sustainable food shopping further down…

5.    Meal Prep

Meal prepping not only saves time, but it can also be energy efficient especially if you’re using the stove or oven. Create enough food for leftovers to prevent having to use your stove/oven every single day.

6.    Cook More Efficiently

Cover your food when cooking in pots and pans on the cooker – this traps heat and can help cook your food faster, thereby reducing the amount of cooking time.

7.    Sustainable Utensils

Use eco-friendly & sustainable cooking utensils and gadgets like bamboo, moulded bamboo, or stainless steel. Bamboo is stronger and more durable than wood, and bamboo forests replenish themselves faster than tree/wood forests. Plastic utensils along with melamine utensils are known to leach chemicals when exposed to heat, contaminating food and potentially causing health issues.

8.    Store Well. And Invest in Eco-friendly and Reusable Food Storage

Being aware on how to properly store your groceries, and how long they keep, can be a good reminder and incentive to use them before they go to waste – ultimately cutting down food waste and saving you money.

Right now I am loving the new food pots from S'nack by S'well and S'well Eats. Food waste is now major consumer issue that will need to be resolved and heightened awareness around single-use plastic bottle waste will transcend into food. In fact, this behaviour is already being embraced on high street with several restaurant chains and cafes allowing their customers to take food away with their own containers. This can't happen soon enough as a recent report from The Guardian stated that the UK generates 11 billion items of packaging waste from lunches and food on the go each year. That is WAY too much and by choosing and using your own reusable food pots, much of this waste can be eliminated. While I’m on this point, please stop accepting disposable cutlery and napkins too. You don’t (always) need them!

Other reusable food storage options include The Swag bags, beeswax food wraps or silicon bags for lunch staples. Not only does this reduce your use of single-use plastic, but it will make your food last longer and save you money in the long run. Me like-y! 

Also, find an empty space in your refrigerator or freezer and stuff with crumpled newspaper or full water bottles (try to avoid the plastic ones) – this improves cooling and saves electricity and money.

9.    Food Waste

According to the Department of Communications, Climate Action and Environment one-third of the one million tonnes of food waste in Ireland comes from households. 60% of this waste is avoidable as it's leftovers and food that’s past its sell by date. This is such an easy fix - just buy less but shop more regularly. Plus – use your nostrils and dip your fingers to test food, sometimes the date on the pack is a guideline and the food is still OK (not always of course, but you know the drill).

For the time poor, try to meal plan and batch cook where possible, freezing food in portions to defrost and eat throughout the week. Use a compost bin. Sometimes life gets in the way and you end up out for dinner a couple of times when you weren't planning to, don't beat yourself up over it but make the effort to throw away less food. You'll save money too.

10.  Plant a Garden

It doesn’t matter if you only grow your own herbs in a window box or one tomato plant by the kitchen window; once you catch the growing bug and taste the amazing flavour difference that homegrown brings, you will only want to do more, get better, and grow bigger. The important thing is just to get started. It’s so very cheap to start a garden and the rewards reaped are awesome, not to mention delicious! A word of warning: start small. Smaller than you think you can handle. Especially if it’s in the ground and will need to be weeded often!

11.  Beeswax wraps

Clingfilm, which is made from plastic, can take up to 1,000 years to decompose. Tin foil is only recently recyclable but can be tricky as some recycling plants can't process it as easy as aluminium cans. It also needs to be clean. I have only bought one roll of clingfilm in my life and I am not a fan of foil ether, except at Christmas for the turkey. A great alternative is beeswax wraps which are popping up everywhere. They are made from natural beeswax, tree resin and jojoba oil and are easily moldable around jars, lids and plates in the fridge. They are also perfect for sandwiches and lunches in your bag, and you can rinse them off and use again. You can buy from Irish company Ireland Beeswax Wraps here.

12.  Water bottles

It’s hard to believe that this one hasn’t quite sunk in yet. Even my seven year old wonders why we sell water in shops when we have water in our taps (plus water bottles). I went to uni in Aix-en-Provence in the south of France and there are over 150 fountains in the city centre – which were all natural water sources as far back as Roman times. Let’s start that again! With drinkable water fountains and taps starting to appear everywhere in big cities like London, I am eagerly anticipating the days when we have water fountains everywhere and can refill at our leisure. We should note here too that drinking water over other juices, or diuretic teas/coffees is best for the body and mind.

To help nudge you in the right direction, please remember that when it comes to bottled water, it takes three times the amount of water in the bottle to make the bottle itself which holds the actual water. You'll be saving money and the planet if you BYO, even if you are already good at recycling the bottles you do buy. My favourites are from Sip n’Swell and the ones from Bobble Bottle which have a natural charcoal filter at the top.

13.  Juice the off-cuts of your vegetables and fruits or pop them into morning smoothies. At worst, use a compost bin and use the rich soil for your garden or herb patch.

14.  Repurpose glass jars. Repurpose any and all containers that you can actually!

15.  Use washable metal straws instead of disposable plastic straws. Or just grow up and don’t use straws at all, you’re not five for goodness sake!

16.  Use cold (or at least cooler) water when hand washing dishes.

17.  Make your own coffee instead of buying takeaway… and on that note – COFFEE…  The coffee industry almost merits a section on its own – forgive me if I talk at length but…

 18.  Coffee Cups* I know these are usually takeaway items, but I thought I’d include them here in the kitchen section because coffee falls into the food category for me.

This is one of the easiest and most cost-effective switches you can make. With almost 366 disposable coffee cups being used every minute they create an incomprehensible amount of waste. Buy a KeepCup or other type of reusable cup that you can bring out and about with you. I have now made a rule for myself that I am not allowed to buy a takeaway coffee unless I have mine with me.

Also, most coffee shops will offer a small discount on your morning latte if you are using one which is even more of an incentive to try. In our office, we have our own IMAGE branded KeepCup for everyone on the team, so perhaps you could encourage your company to do the same.

19.  Coffee Pods

I’m turning to Australia for this one as I love the innovation from Crema Joe.  It is estimated that Aussies are consuming a whopping 6 million disposable coffee capsules each day. This statistic indicates the popularity of coffee pod machines across the country, but it also flags a serious contribution to the global landfill issue. 

There’s no question that coffee is a much loved and important daily ritual for many of us, but the environmental impact is becoming one we can no longer ignore. The planet is slowly being suffocated by coffee capsules that take over 500 years to breakdown, all the while releasing toxic carbon emissions.  The good news is that there are alternatives to disposable coffee pods.

In 2015, Crema Joe took a stand against single-use coffee capsules by offering consumers eco-friendly options for popular pod machines. Made of stainless steel, their leading SealPod capsule is infinitely reusable, which means consumers can now significantly reduce the environmental impact of their coffee pod machine.

Since launching, Crema Joe has estimated that their customers are now preventing over 11,500,000 coffee pods from heading to landfill every year. But this pales in comparison to Australia-wide figures for single-use capsules.

With over one million Nespresso pod machines in homes across Australia, not to mention other brands, the reality is that over 131 billion pods could still be making their way into landfill each year. Crema Joe founder, Kayla Mossuto says, “Educating consumers on product waste is key”.

 “If everyone with a capsule machine made the switch to reusable coffee pods, our annual impact on landfill could be reduced by 45,896,676 cubic feet. Just to put it in perspective, that’s the equivalent of 52 Olympic sized swimming pools every year!” Kayla adds, “There is a lot of ‘greenwashing’ that goes on in the coffee capsule market. Many are under the misconception that recycling is the answer, but it’s simply not.” Unfortunately, the majority of coffee capsules are made from non-recyclable composite plastic. And, for those capsules that can be recycled, it is suggested that less than 5% are actually being recycled appropriately. That’s because spent capsules can’t be tossed into household recycling bins. Our general recycling plants just aren’t equipped to process products so small.

Coffee pods must be taken to special drop-off points to be properly recycled. However, it’s also important to note that the collection and recycling of coffee pods in itself is energy-intensive. The transportation, storage and processing of the pods produce waste and CO2 emissions. “As consumers, we need to take more responsibility for the items we consume and understand the impact it will have for our future, and our children’s future.” Check them out at www.cremajoe.com.au

20.  Mend and Make Do

You can make your own Play-Doh, shampoo, laundry detergent…and all of these things are not only a lot cheaper, but often also healthier and might even just be fun to make. Mrs R Ganics from Helen’s Bay does classes all over the country – sign up and learn, it’s so fun! www.mrsrganics.com And aside from cleaning products, you can also learn to make your own curtains, cushions, clothes, throws, table decorations – and so much more from old clothes.  Plus you CAN do many everyday home repairs and renovations – and the sense of achievement (also, slight smugness TBH) once they’re done is fantastic! Leave the plumbing and electrical to the pros, but you can definitely learn most other tasks. Tune in to a YouTube tutorial near you for anything these days.

21.  Switch to simple cleaning solutions

You’d be amazed at the number of things you can clean with just baking soda and vinegar. Throw some essential oils into the mix and a nudge of elbow grease and you’ll have the cleanest house on the block. You’ll need fewer bottles of stuff under the sink, have less to worry about ending up in your children’s nostrils, mouths and pores, plus you’ll never have to run from the bathroom due to toxic fumes from a bottle again. Old essential oils like orange or lemon that have otherwise lost their effectiveness are great for freshening up bathrooms. I put a few drops inside the toilet paper roll or in the toilet.

SECTION 3: SHOPPING

This could be a whole blog on its own – and maybe I’ll write another blog about this, but for now… some key points….

22.  Put a buying freeze on yourself and learn to appreciate the things you have. Read the books in your shelf, wear the clothes in your closet, (shop your own wardrobe!) pack up and cycle through the toys in your kids’ rooms so they become new to them every few weeks, and just focus on the things you’ve already acquired in life. If you absolutely must get something new, make yourself get rid of (recycle, re-sell) two other similar things to make room for the new thing. So if your kids want a new toy, they have to get rid of two old ones. If you want a new pair of jeans, get rid of two pieces of clothing you’re not wearing. You’ll not only bless others, but you will also be blessing yourself by having less to sort through and clean. Personally, I have a rule that I can’t shop online until I have some money in my PayPal account (from selling my old things), so I just have to get tougher on myself to buy less in general.

 23.  Buy quality items and share them with others. I’m a huge fan of hand-me-downs and I’m astonished by what some people end up throwing away. Set up book and clothing swaps with your friends and neighbours. Pass on toys to other generations of children in your family.

 24.  Shop Locally & Ethically.

I’m really lucky to have a great collection of shops in my town where I can pick up fresh fruit and vegetables and locally raised meat or fish all in one trip by foot. I know that’s not always practical, but if you start supporting the smaller, locally owned food businesses in your community, you’ll not only be helping the local economy, but you might also find yourself eating healthier, in-season foods, learning to cook new things and making some new friends. This applies to fashion and accessories too. Even beauty! Plus, it’s likely there’ll be less plastic packaging too. Do I need to insert a reminder here about bringing our own bags? I often want to kick myself when I forget mine as I know each new plastic bag bought/made is one that won’t be disposed of for a very long time. I’d rather carry 10 items in my arms than bring another plastic bag into the world.

25.  Buy Second Hand or Previously Owned Clothes (Or Just Buy Less…)

And when it comes to shopping for fashion - the world’s biggest pollutant industry - choosing to own or buy less helps more, of course, but if you’re still not ready to give up fresh fashion forever, then think about charity shops and the growing sharing/fashion hire sites and the resale industry – which can all be a massive treasure trove of gems if shopped strategically. Try to consider eBay, HEWI, Vestiaire Collective, dePop and other second-hand sites as much as new clothing e-tailers. Doing this does help make a dent – albeit a small one - in the massive mountains of textiles and clothing waste around the world. And according to VOGUE Business, the resale market is on the rise – so get with the programme baby!

26.  Support Local Crafters and Artisans

Look for local makers, crafters and artisans making cool things from previously used textiles and materials – find them via cool stores like Studio Souk or the craft collectives dotted everywhere.

27.  Choose Natural Fabrics and Fibres

Also, try not to purchase non-recyclable fabrics and fibres; those £20 pleather trousers will take about 500+ years to decompose, so maybe consider cotton, linen, hemp and wool instead as your first options. Be sure to check out Fairtrade labels too, which means the item of clothing has met certain social, economic and environmental standards.

28.  Look for Campaigns to Get Involved With (but not just for spending reasons)

For an affordable option on the high street check out H&M’s Conscious clothing line, or donate your old clothes to H&M, (just ask for the garment-collecting box, often located next to the cash desks), you’ll get rewarded with a voucher. M&S and other retailers have similar recycling options and Zara has recently committed to be 100% sustainable by 2025, which is to be applauded. Well done Zara!

SECTION 4: SUSTAINABLE BEAUTY

29.  Non-Plastic Shower Products

Another great place you can ditch the plastic bottles is the bathroom. A lot of beauty products are sold in containers that are easily recyclable, but it is even better for the planet to cut down on buying them at all. This is going to be my newest switch out, after hearing suggestions from Taz Kelleher on @sustainablefashiondublin.

Instead of buying big bottles of shower gel, switch to old school soap instead. It's sold in cardboard packaging which can be recycled and most of them foam to a rich, thick lather which is a perfect replacement for those cans of shaving gel too. ***Note to self... Be sure to check out what chemicals are in the soap to give it that foam and how good or bad they are….

Other products like shampoo, conditioner and body moisturiser can also be bought in bar form. Lush, in particular, do great, inexpensive versions of these that will last ages. Check out their massage bars which melt into the skin when rubbed over the body. Switching out these few products will drastically reduce the plastic you are using on a monthly basis.

30.  Invest in a Bamboo Toothbrush

One of the easiest switches to make is your toothbrush, from plastic to bamboo. These are now easily available (in Belfast or Dublin, try Avoca) and are so much better for the environment. It is estimated that 3.6 billion plastic toothbrushes are used a year and given that they take almost 500 years to biodegrade, every toothbrush you've ever thrown away is still out there somewhere.

With most bamboo versions, the bristles are still plastic which is more hygienic as they don't hold any moisture like natural bristles. But the handle is bamboo which is much better for our planet as you can pop it in the compost bin when you're ready to replace it. Alternatively, Irish brand Virtue brush has a 100% bamboo handle and compostable Nylon-4 bristles, making it completely eco-friendly. They also plant three trees for every toothbrush sold online proving that even the smallest of changes makes a difference.

31.  Sanitary products

Only in the last few years have we seen sustainable periods become something discussed in the mainstream. Given that, on average, a woman will have up to 500 periods in her lifetime, this can create a huge amount of waste whether you use pads or tampons. Luckily there are so many alternatives now to choose from that aren't single use. Most of these feel quite alien to what we're used to, but it would help even if we switched out half of what we use on our periods to sustainable options.

A moon cup: there are lots of versions of this now but they all work a similar way. It is a soft, silicone cup used to collect menstrual blood for up to 8 hours. It will last you for years so no need to use the estimated 22 sanitary products per period.

Washable sanitary towels: these are popping up everywhere now in all their multi-coloured glory. Shaped like a disposable pad, they are made from cotton and have poppers on the wings to attach to your underwear. There are loads to choose from on Etsy.

Plastic free tampons: All those applicators from every tampon you've ever used? Yep, they're still out there somewhere. Switching to ones without applicators is eco friendly as the tampon itself will biodegrade after about six months. Brands like Natracare offer plastic free tampons that are 100% cotton. Alternatively, if you find tampons difficult to use without one, Dame have created a reusable applicator which is fantastic idea.

Period pants: No we're not talking about the huge pair you hide at the back of the drawer when your period rolls around but underwear that is period proof. SheThinx is an amazing brand which creates underwear that can hold up to two tampons worth and are both washable and reusable (they also look nice too).

32.  Cotton Pads

They might feel insignificantly small in comparison to other polluters, but most females between the ages of 20-50 use roughly three a day, every day. Imagine seeing that amount used in a year stacked in front of you, it adds up to over 1,000 cotton pads! You can buy re-useable cotton pads which can be popped into the washing machine and used again on Etsy and in Urban Outfitters. Or make like your granny (or me!) and stick to a cotton or muslin facecloth.

33.  Cotton buds

Luckily for us there are so many biodegradable version of cotton buds now that there is no longer a need to purchase the plastic ones. We use them for so many things that they are hard to replace with an alternative, or anything reusable. Go eco instead and choose ones that aren't made from single use plastic.

34.  Razors

I’m mostly lasered, so have few body hairs left to remove as part of my beauty routine, but I do still shave every now and again. I’m pleased that I don’t use the wholly disposable razors which contain most plastic and are therefore most damaging, but  even my Venus with its replaceable heads still results in a lot of plastic back into the world. Wax strips are the same. And hair removal creams pump chemicals back into our water system. My top tip here would be to give up the wholly disposable razors for good and challenge the companies to come up with better solutions which don’t wreck the planet. If you can afford it, go laser and reduce the need for hair removal in the future.

A very old school option is a safety razor. Investing in one that is good quality, with a weighted handle will last you a lifetime. All you need to do is replace the blade, which is far less waste and as they are so sharp, do not need to be replaced as frequently. Key tip: take a tutorial on using these as there is a knack to getting it right (and not ending up with a bloodbath!).

Also:

35.  Check product ingredients – I’ll do a separate blog on which ones are most damaging, but check out Sarah Jossell online, she is a fab beauty editor and a real champion of eco and sustainable beauty.

36.  Go makeup free for one week each month.

37.  Limit the amount of water you use to brush your teeth. Turn off the tap!

38.  Make your own face cleanser and scrub. Again, Mrs R Ganics does great classes to help you learn to make your own cleanser. One good class will teach you a lifetime of products and tips! Personally, I love a bit of natural oil and warm water on a good old fashioned face cloth, you can’t beat it!

SECTION 5: COMMUTING AND TRAVELLING

39.  Buy a second-hand bicycle and start using it to commute everywhere.

40.  Take stairs over the elevator. This also doubles up as a booty workout of course.

41.  Use public transport. It’s also an excellent opportunity to catch up on reading and other things you couldn’t do if you were driving.

42.  Make Fewer Car Journeys - so many car journeys are, in fact, needless. Cars are responsible for emissions of air pollution and greenhouse gases. Choose to go without your car and walk or ride a bike or scooter to work, grab a train, bus or car pool with friends, or use ride share services to do your bit to reduce emissions into the environment.  Every little bit counts.

SECTION 6: SUSTAINABLE OFFICE OR WORKPLACE

43.  Go paperless

I’m proud to say we went paperless in our office between 2014-15 and we were collecting, re-using and recycling all single-sided paper before that from 2008. It’s incredible how many people and businesses still don’t do this! Shame on you! In a digital world, paper is mostly unnecessary in any business, so say no to unnecessary paper/posted invoices, receipts. Opt to have all your bills and bank correspondence sent via email and avoid printing tickets to festivals, events, concerts and flights when digital QR codes are available via your smart phone. In fact, get rid of your home printer. This will encourage you to seek a printer when you absolutely need it.

As for lights & electronics, the rules for home apply here too – switch off!

Sustainable baby items

44.  Switch to cloth diapers/nappies.

Sustainable gifting

45.  Save gift bags and boxes for future use.

46.  Give people experiences instead of things. (I’m a massive fan of this, as any of my friends, family and exes will attest!)

Sustainable lifestyle

47.  Spend more time outside. Plant a tree with someone, or for someone! Go for walk and talk meetings/catch ups instead of sitting eating food your body doesn’t need.

48.  Shared Reading: Borrow books from the library or swap with friends instead of purchasing them directly (even though it pains me not to support writers by saying this!) Also - read your favourite newspaper publications online instead of reading the paper versions.

49.  Adopt pets instead of buying them from a breeder. There are so many orphaned pets out there who need a family. And the same can be said for children!

50.  Recycle Medicines: Bring unused medicines back to the pharmacies who can recycle them efficiently (although many just incinerate them, which isn’t good). Have a sniffle? Carry around your own handkerchief instead of using disposable tissues.

BONUS BALL: Create a video, a slideshow or a blog post of how you implemented these ideas and publish them publicly to help spread the word. Follow cool sustainable people or organisations on your social to keep the topic front of mind and receive fresh ideas as often as possible.

FITNESS | HAYFEVER HELL - A DOCTOR HELPS

Thankfully I don’t suffer myself, but some of my friends do and they almost hate summer for it. Hay fever is a common allergy to pollens from grass, trees and flowers, and it generally starts at this time of year. The main features are an itchy watery nose (rhinitis), sneezing, and itchy red puffy eyes. It can also cause an itchy throat and cough, as well as aggravating asthma if you have it. Not. Nice. And just last week I realised that hay fever sufferers can’t get eyelash extensions because of the irritability – I think that would tip me over the edge, I live for longer lashes!

Here, Doctor Clare Morrison of Medexpress advises on the best ways to prevent the allergic reactions linked to Hayfever.

 In order to prevent the worst of the symptoms, avoid contact with pollens and grasses by keeping away from parks and gardens, particularly when levels are at their highest, in the early morning, evening, and at night. If you do go out, have a shower and change your clothes when you get inside. Keep your windows shut and avoid drying your washing outdoors.

Below are a few treatments to think about:

 1.       Antihistamines. There are a variety available. Some cause drowsiness, but many don’t, so do check if you are driving or working. One very effective, non-sedating antihistamine, is fexofenadine.

 2.       Anti-allergy eye drops. These will help treat eye symptoms, such as redness, itching, swelling and watering.

 3.       Steroid nasal sprays can help with an itchy, runny, or congested nose.

 4.       Cellulose nasal sprays act by coating the lining of the nose with a barrier film. This help prevents the pollen from coming into direct contact with the nasal surface, reducing the allergic response.

 5.       Injectable steroid. In severe cases, your GP may prescribe an injectable steroid, which will last for a few weeks, possibly the entire hay fever season. However, it tends to be given as a last resort, because steroids can cause side effects, including weight gain, dyspepsia, raised blood sugar, and osteoporosis (weak bones).

 6.       6. Honey. Some people claim that eating honey can help desensitise pollen allergies, because it contains pollen itself. There is some controversy about how effective this is, but if you want to try it, it’s best to eat honey that has been made locally.

 So there you have it. Keep safe and fever free.

FITNESS | What to expect when a coffee lover quits caffeine

My name is Cathy and I'm a coffee lover. It's been two weeks, six days and four hours since caffeine passed my lips.

And the funny thing is, I only started drinking coffee about two years, six months and four days ago! I always loved the aroma of it, and I even ate the coffee crème chocolates that everyone else left behind in the Christmas box; but once I was hooked on drinking the stuff, my relationship with coffee was one of my most reliable... it never disappointed, and consistently made me feel full of energy – creativity, even.

To me, coffee = morning fuel; the ultimate chocolate companion (mine’s an Avoca rice crispie bun or a peanut butter ball from St George’s Market). It was an instant energy boost and an ever-reliable Instagram prop. My first, and until recently, only cup of the day dispelled any threat of brain fog, leaving me feeling focused and alert with a spring in my step. But I started wanting more. And then I realised that the weak sleep and sore jaws (from grinding and clenching at night) were probably something to do with the caffeine. I was dehydrated too. Because although most of us know that caffeine is an appetite suppressant (and I never really drank it for that reason, but hey, a few less pounds ain’t no bad side effect, right?); it also supressed my thirst, and I found myself not drinking any water at all. All. Day. Long. Then all of a sudden at around 4 or 5pm the drug would wear off and I would be all-at-once starving and super thirsty. And we all know it’s futile to drink most of your 2L/day in one go. Plus the hunger turned to hanger and I was irritable and often reached for a quick, (unhealthy) food fix.

So I decided to step away. But could I do it? And was I right to?  

Most of us know that too much caffeine is not good for our health. And although I only really drank one cup of coffee per day, I was obviously very caffeine-senstive, so even my single cup was proving too much. My own research brought me to the point where the plus points of giving it up appealed more than that daily hit. I'm still at the early stages of my journey - and yes I still miss it - but am happy to say that the benefits have started to kick in already. Of course it hasn't been all roses, so I decided to journal my experience and share what led me to this point.

Anyone who knows me or follows along on social media will know that my life is pretty full on, thanks to a busy work schedule, colourful social life, regular travel and the absolute highlight, looking after my daughter, Valentina.

Like many busy working mums, reaching for a cuppa to keep my focus on point seemed the most natural thing in the world, but how has it really affected me - and what are the benefits of stopping?

Caffeine is the world's most commonly consumed psychoactive substance, aka it stimulates our central nervous system, affects neural activity in the brain and makes us feel more alert and less tired.

While alertness levels tend to drop after giving up caffeine, most people find that they soon return, along with greater stability and clarity of mind.

Naturally there are pros and cons to giving up caffeine and common symptoms last from a few days to a few weeks, such as:

·        headaches

·        fatigue

·        low energy

·        irritability

·        anxiety

·        poor concentration

·        depressed mood

·        tremors

I also gained weight almost immediately after giving it up. I was grazing all day long instead of living off the sugar hit from the bun and the energy from the caffeine. So that’s not great, but I just have to flatline a little bit – and I’m sure I will, with time. On the upside, there are multiple benefits from giving up caffeine in the longer term.

More Energy

Caffeine is a stimulant that causes increased energy, alertness and concentration. While withdrawal can initially lead to fatigue, zero energy spikes from a caffeine kick = zero lows when it wears off.

Tip: stick to a nutrient-rich diet and swap your daily cuppa for a vitamin-packed smoothie. I’ve just started the turmeric lattes from Panama café in Belfast – a perfect pick-me-up, with great anti-inflammatory benefits too!

 A Clear Head

Caffeine causes blood vessels in the brain to constrict, slowing blood flow. Skipping it will avoid the painful headaches caused by the brain adapting to an increase in blood and help us think more clearly. Reducing caffeine gradually and replacing it with extra hydration will prevent headaches occurring.

Tip: bring on the water and herbal teas.

 Improved Sleep

As coffee acts as a stimulant, eliminating it can cause drowsiness. Its energising effects only last around four to six hours, hence the urge for another cuppa or that afternoon slump. You should soon notice an improvement in sleep quality and subsequent energy levels fairly soon after cutting it out. 

Tip: early nights - aim for at least 7 hours. I only usually get 6 – and I know I need more than that, long term.  Calm

Caffeine increases heart rate, blood pressure and the stress hormones cortisol and epinephrine, which is why too much can make us feel jittery and anxious. While withdrawal can cause anxiety in the short term, it will lead to a calmer state of mind in the long run.

Tip: stress reduction techniques such as yoga or meditation. I use the Glenn Harrold Deep Sleep app to help me drift into a really deep, relaxed sleep. It works so much better without the caffeine in my life!

 Focus

Caffeine actively stimulates the brain leading to increased alertness and improved focus, so quitting can cause difficulty focusing on specific tasks. Cut down slowly and increase hydration ... you'll soon feel sharp as a tack again.

Tip: pace yourself and drink more water.

Mood

Most coffee drinkers are used to the mood-enhancing effects of caffeine and some become irritable and moody without it (thankfully not me). There's no easy fix for this one, but replacing caffeine with little things that make you feel good will help. Rather than sit at an empty desk without at your usual coffee/tea break, go for a brisk walk, listen to a podcast or call a friend. As your body becomes less dependent on caffeine, your moods will stabilise.

Tip: self care is important. 

 Brighter Skin

The liver cleanses and naturally detoxes the body when you cut caffeine out, so around a month after giving up caffeine, you should notice clearer, well hydrated skin.

Tip: swapping caffeine for water will bring on the glow even faster.

 Whiter Teeth

Coffee can erode enamel and stain teeth due to a high acid content, so ditching it will lead to a brighter smile in the long term.

Tip: book in for a professional clean to remove stains after giving up caffeine... this will encourage you to steer clear! As you may know from other blogs, I highly recommend regular cleans and go to Sandown Dental in Belfast where I have learnt so, so much about oral hygiene and the long-term effects of good tooth care.

The Ups

Two weeks into giving it up, the most positive side effect so far is that I'm definitely sleeping better. I no longer wake up with sore jaws from grinding; the quality of sleep has improved and my body feels more rested.

It's even affected my mind and personality for the better. I feel more zen and chilled... I still love a good chat but am less inclined to over share without the caffeine spike.

And the Downs

Of course I miss the buzz that caffeine gave me... I think that's the bit we get so hooked on! It definitely gave me clarity and got the creative juices flowing, but I expect all that to balance out in the coming weeks. Apparently even greater clarity comes with time as caffeine and reliance on it leaves our system, so I look forward to that! Follow me on Instagram to keep up with my progress and let me know if you have any tips or decide to join in too!  :Lastly, I have gained weight – a lot. From grazing all day, but like I said, I hope this will flatline as I get back into a decent (and more healthy) routine.

 Delicious Alternatives

There are plenty of decaff options out there, though personally I'm enjoying something completely different to crush my cravings.

• Hot water with apple cider vinegar, fresh ginger, the best honey you can afford & the juice of half a lemon is super detoxifying and balances out the pH of the stomach and digestive tract. Add cayenne pepper or turmeric to give that spicy kick.

• Fresh Pineapple & Lime Juice (M&S do a great one) with crushed ice and slimline tonic tastes as good as a cocktail

• Cranberry & Raspberry juice with soda water and a slice of lime makes a gorgeous long drink, perfect for a sunny afternoon catch up. Much better than a latte and a bug bun!