My 5 top tips for health and wellbeing
When it comes to health and wellbeing, there is no compromise, it’s got to be the number one priority in life. Without good health and positive wellbeing what else do we really have? The last two years living through a global pandemic has really highlighted the importance of taking care of ourselves.
I’ve always been a lover of spa days, retreats, the hippy corner of festivals, yoga, shelf help, basically any sort of rituals and wellbeing strategies that can boost health. How I use them now, as I approach my 50s, is much more disciplined. Gone are the days where I could go out dancing and drinking and roll into work having had very little sleep. I now prioritise my self care routines in order to be able to live life to the fullest.
One of the first exercises that I give clients is to invest in themselves each day by doing a kind or nurturing act for self. Many people struggle with this, either not knowing what to do or finding it selfish or self indulgent. I thought I would share with you my top five tips for health and wellbeing. I would love to know what your top tips are.
1. Practice positive self talk
The little voice that we all have in our head that talks to us throughout the day is powerful. Every cell of our body is listening to what it is saying and responding (either with a stress response or a rest response).
To explain scientifically what is happening - the nervous system is closely integrated with other body systems. For example, if you have a thought like “my boss is an idiot”, that thought activates a neurological network in your brain. Once that specific network is activated, it causes a biochemical reaction in the body that releases chemical signals. These chemical signals transport information between neurons in your brain. This influences your neuropeptides. Neuropeptides signal hormonal centres, in this case the adrenal glands. They are the organs responsible for producing the stress hormone, cortisol, as well as our catecholamines like epinephrine and norepinephrine. So changing the thought about your boss will change the chemical chain reaction in your body.
The body really does believe every word you say, that’s why the quality of your thoughts are so important. Your thoughts have real and measurable effects on your body and brain. So next time you catch yourself thinking critical or mean thoughts, stop it!
2. Strength training
From the age of 30, women lose, on average, 3% to 5% of muscle per decade. This impacts on flexibility and mobility and puts women at risk of developing heart disease, arthritis and Type 2 diabetes. In addition, the hormonal factors of menopause increase the likelihood of osteoporosis.
The good news is that strength training fights the body’s loss of muscle mass, and reduces the risk of these chronic diseases. Strength training does not mean you have to deadlift dozens of kilograms, lift massive steel plates above your head or end up with bulging biceps. There’s no need to spend ages in the gym or buy expensive exercise equipment. You will feel the benefits after just a few weeks of a regular strength training routine – not only will you look and feel stronger but those niggly aches and pains will be gone. Do not underestimate the power of 15 focused minutes of exercise a day.
My weekly online Pilates and strength training sessions with Bernice from B-Fit Ascot have made such a difference to my overall health and wellbeing.
3. Be outdoors
The outdoors has a power that is hard to put into words. It never fails to slow me down and uplift my mood at the same time. I might not have wanted to get up off the sofa but I can honestly say I have never regretted time outdoors.
The outdoors is one of the most underutilised forms of therapy that we have and we tend to overlook the health benefits that we get from it. A recent literature review by Nature England, in conjunction with mental health charity Mind, has found that nature therapy can help mental health. “There is a consensus that nature contribute to enhanced wellbeing, mental development and personal fulfilment.” the authors conclude.
So, whether it is having your morning cuppa outside in your garden, doing a bit of gardening, going for a stroll, exercising in nature, putting up a birdfeeder or bird bath and watching it from your window, walking further to your destination from the car. There are so many ways in which you can connect with nature. You don’t have to live by mountains or the sea, a single tree can inspire as much joy as a picturesque view.
4. Cleanse & tone before bed
We all know how important it is to thoroughly cleanse our skin before going to sleep, but from time to time, we've all been guilty of falling into bed without doing it. Skin restores itself naturally while you sleep, giving your skincare products the perfect chance to work their magic. However, failing to cleanse your skin properly before hitting the hay risks leaving pores clogged, encouraging an excess of sebum that can lead to new spots. This in turn prevents repairs from taking place, including the creation of new skin cells, which could result in an acceleration of the visible signs of aging.
For me this is the final kind act of the day that I can do for myself, not bothering to wash off my make up feels like the ultimate betrayal of myself! No matter how challenging, tough or unproductive the day has been going to bed with a clean face feels like a win.
5. Keep challenging yourself to do new things
When was the last time you challenged yourself and did something outside of your comfort zone? As we get older we become more set in our ways and can struggle with change. It can be tempting to live our lives just staying in our comfort zone. But I also now know the value of challenging yourself and getting outside of your comfort zone.
There are so many reasons to why it’s important to challenge yourself. First of all, you’ll discover that you are capable of things you didn’t think you were. You have so many skills that you could have if you just gave yourself the chance. By challenging yourself, you’ll also reach new goals you never would have previously thought to even reach for. Things that never would have seemed possible for you could be within your grasp.
I am a life long learner and love learning new things. Whether you set yourself a goal to achieve or nudge yourself to do something a little bit scary, keep challenging yourself to grow, learn and develop.
Let me know what your favourite things are to look after your health and wellbeing.