Energy Drop
“Do you experience regular bouts of afternoon fatigue? Energy crashes are so often easily relieved, it’s all about the fuel. I would like you to know that if you invest in a little time you can help to prevent these peaks and then more importantly the deficit in energy” Regular intake of the right sorts of food for your activity level, and metabolism is key. Whole, unprocessed foods have a greater benefit when it comes to maintaining energy. (May 21)
How is your skin?
“Are your hands rough and sore from all the extra sanitising? I feel like my hands have become sandpaper some of the time. If you moisturise with a barrier layer at the beginning of the day it doesn’t last with alcohol gel. So an extra nourishing application of quality products are needed to renew the natural oils in the skin, the harsh cold also doesn’t help, and wearing gloves can definitely helps to prevent chapped skin. I have a wonderful recipe for a really simple moisturiser that helps to clean deep ground in dirt too, so great for when you’ve been gardening or similar. It uses household ingredients so easy, and no nasties” (Jan 21)
Posture
“Our bodies are not designed to be sat down all day, let along staring at a screen for prolonged periods of time. Most of the time our good posture is compromised (especially if working at a makeshift desk, like the kitchen table!) when we sit for long periods of time in any one position, whether at our computer or just at a desk as a receptionist, or even an artist drawing, sewing etc. This is me demonstrating a lovely chair based stretch to help mobilise a little throughout your day.” (Jan 21).
How do you feel about your sleep pattern?
It is greatly underestimated the benefit in sleep, or at least rest, as I don’t feel that its as detrimental as can be initially thought that you can benefit from some restorative regeneration from relaxing. One key thing about this is to make sure your body is comfortable, and often an aid to sleep is to make sure the room temperature is not too high, however a warm bath (40-43*c optimum) for just 10 mins. with essential oils, if you know about them, can get help prior to getting settled, and do make sure your feet are warm ! Then there is the significance of limiting blue light a minimum of 30 mins before you want to settle, much is documented about this. Another strongly recommended suggestion is to make your room to rest in as comfortable as possible, keep some order, make it as attractive as you can, gentle decoration, and as tidy and clutter free as is practical.
(Jan 22)
Hormones - Peri Menopause
This transitional stage of the female reproductive cycle can cause depression, hot flushes/night sweats, low libido, brain fog, fatigue, weight gain, and other issues. This all comes from your body reducing in the production of progesterone and oestrogen, which in turn effect the balance of your bodies systems. Besides the known use of HRT to support you, implementing a good lifestyle regime with focus on your diet, possibly top up on your nutrients with supplements. Be conscious to manage stress with regular relaxation, with efforts to focus on quality of sleep, after all without good sleep everything becomes more effort. Not forgetting the huge benefit in movement through exercise.
(Jan 22)
Hormones - Menopause
One very significant focus for gaining a better sense of well being through your menopause is to remember a few key recommendations:
focus on ~ Eat ~ Rest ~ Cleanse ~ Move
~ Eat ~ a rich nutritious diet with additional supplement’s will really back up your whole bodies ability to adjust to the hormonal shifts, supporting the function of the organs that produce other hormones too.
~ Rest~ relax, regenerate, rejuvenate will be the kindest way to support the changes, and adjustments, and enhance your endurance.
~ Cleanse ~ Keep your life as toxic free as possible, add less for the body to have to endure, less chemicals in your household, and personal products.
~ Move ~ Exercise is essential to keep yourself mobile for your the foreseeable, make sure your ligaments don’t start to restrict your movement, stretch and keep toned, its harsh to say, but I am an advocate of that familiar saying “if you don’t use it you loose it” and it can only get harder if you let the fatigue stop you from being gently active, the more you can do, just subtly if necessary, the easier it will be, just baby steps can lead to greater work when the time presents itself.
(Jan 22)
Cinnamon - the health benefits of spices
Did you know that many of the day-to-day spices we use for culinary purposes have therapeutic properties? Cinnamon is reputed to help protect you from viral, bacterial and fungal infections. Improve gut health, as it has pre-biotic properties, these bacteria may help to restore the balance of bacteria in the gut. Also, there is some scientific evidence to suggest it may go to support lowering blood pressure, and possibly reduces risk of type II diabetes in managing blood sugar levels.
With a maximum of a teaspoon a day recommended as it can also have adverse effects if too high a quantity consumed due to the compounds -coumarins which in high doses can cause toxicity. It is advised that if you are taking medication on prescription for diabetes or liver or heart conditions that you take professional advice and speak to your G.P.
with extracts from Jo Lewin RNutr (Feb 22)
Overwhelm Ten things I practice when I feel overwhelmed
~ Drink plenty of water/herb teas hydration is essential to aid body functions
~ Prioritise quality sleep making sure you regenerate and restore
~ Try a random act of kindness it helps to lift your spirits
~ Journaling- put your intentions down
It is a powerful tool to support you mentally
~ Concentrated breath - regularly sit up and take ten focused deep breaths
~ Stretch- stand tall, and extend your limbs, this enhances your circulation and gets the blood flowing back efficiently.
~ Share- talking helps to let go of how you are feeling.
~ Put on some of your favourite music, it can help settle your mind to have something familiar.
~ Fresh air- it can reset your mind set, especially if you can connect with nature, so take a walk.
~ Accept how you are, it’s ok to not be ok, process it, don’t deny it, it’s much healthier.
(March 22)
Burn out - would you know the signs?
Neglect of self
Feelings of inadequacy Or hopelessness
Endless bouts of anxiety
Feeling irritable
Unexplained exhaustion
Being overly critical
Bad sleep patterns
Feeling overwhelmingly negative
Actually, becoming physically unwell
There are a few signs, that if you experience one or more regularly you might want to consider that you could be on
your way to or, Burnt out.
One quite common process is ‘neglect of self’
Many people can relate to this, especially if you have someone who is dependent on you, like young children, a poorly relative or friend. I urge you to recognise you will achieve that role all the more easily if you are coming from a place of nourishment. If you allow yourself time to regenerate, you will be all the more tolerant and durable to what life throws up. How about starting with a small thing like sitting reading a book (escapism!)
Or a coffee with a friend. Taking time for yourself doesn’t have to be a big deal. It’s a mindset shift too, that will help you to identify regular opportunities to repeat activities for YOU.
If these sound familiar, I would strongly recommend you reach out for support-Don’t know where? - I can recommend please contact me
