Awareness

Self-care is all about practising habits that protect and promote your well-being and happiness. Life can be hard, so there has never been a better time than now to look after your emotional, mental and physical needs. Every day take five minutes to sit still and pay close attention to your body. Make it your singular focus. How are you feeling? What is your body telling you? How does your energy level feel? Do you have any pains? This exercise is about how you feel, not how you look. Let the body speak.

Why do this?

All change happens from a place of awareness. The more you take the time to understand yourself, the easier and more powerful the desire for change.

Eat Plant Based Meals

At each meal today include plant based foods, grab a bag of salad leaves to eat with your sandwich, eat an apple instead of a sugary snack. Include an extra handful of dark green leafy greens to your evening meal.

Why do this?

Research provides us with ample evidence behind how eating a plant based, whole-food diet prevents every western disease. Plant based foods help promote the growth of good bacteria in our guts, plus they help weight management and the reduction of inflammation

 

Practise Mindful eating

Slow down, chew your food well, avoid distraction, (stop looking at your phone) and give your complete attention to what is about to go into your body. The food you choose and how your body processes it is the most powerful daily habit you can get right today.

Why do this?

For weight management, portion control, better digestion and more effective assimilation of nutrients, mindful eating is key to good health.

Hydrate, hydrate, hydrate

Drink a mug of warm water first thing. Switch that cup of coffee to a ginger or peppermint tea. Place a water bottle in clear view and sip from it throughout the day.

Why do this?

Warm water helps promote regular bowel movements and assists the removal of wastes and toxins from the body. Proper hydration regulates kidney function, boosts energy and improves skin health. Many of us are drinking too much caffeine which causes insomnia, increases heart rate and anxiety. Herbal teas are calming, cleansing and balancing.

Floss your teeth

My dentist states that flossing is more important than brushing! From getting rid of plaque, to removing food particles and preventing cavities, flossing is a simple and quick way to look after your gum health and general wellbeing.

Why do this?

There is some research that suggests that poor gum health and the bacteria that infects the gums and causes gingivitis and periodontitis can travel to blood vessels elsewhere in the body causing inflammation which can cause blood clots, heart attacks and strokes.

Take a cold shower

Known as hydrotherapy, cold water therapy has been used in the UK since 1800’s for its health benefits. Try turning the shower dial to cold, be brave and step under the water flow for 1-2 minutes to start. A brief change in water temperature can affect the mind and body profoundly, even helping with low mood and depression. Another simple option is to dip your face into a bowl of cold water for 2-3 minutes.

Why do this?

Medical research is showing the numerous benefits of cold water therapy including relieving anxiety, reducing stress, optimising sleep and resilience, relieving muscle soreness, increasing detoxification and boosting circulation.

Go for a 10 mins brisk walk

Research carried out by the British Journal Sports Medicine suggested that the speed you walk at may reduce your chances of type 2 diabetes. Aim for a brisk stroll, (approx. 4 miles per hour).

Why do this?

By 2030 it is predicted that 643 million adults between 20-79 will be living with diabetes. With that diagnosis comes eye problems, (retinopathy), heart attacks, strokes, kidney problems, (nephropathy) and nerve damage. Simply by doing a brisk walk every day, starting today, will cut your risk of diabetes by a whopping 39%.

Get 8 hours of sleep tonight

Restful, adequate sleep should be one of your top daily health habits. Aim for 7-9 hours. Each hour before midnight is twice as effective for your health as the hours slept after 12.

Why do this?

Most of the body’s metabolic activities in relation to hormone balance, repair and rejuvenation happen while we sleep. Research shows that poor sleep increases the likelihood of developing dementia, heart disease, type 2 diabetes and even cancers of the colon, ovaries and prostate.