We all have our ups and downs…and this year has been no exception! But believe it or not, with a few subtle changes it IS possible to feel like you’re riding high on life, to feel strong, healthy, vibrant…. Where good energy just seems to drop into your lap out of nowhere, even when a worldwide pandemic comes knocking on your door.
Getting started may seem daunting, but soon you’ll be energised to keep going once you reap the benefits of a happier, healthier and more productive lifestyle.
Join us on our live webinar to see how you can be happier and healthier in 2022. Join our upcoming event on Jan 31st. click here to register now. In the meantime, read on and find out some tips to help you along the way.
Get regular exercise
Have you ever felt that clarity and a boost of energy after a morning walk, or a kick of the footy in the park, or a yoga and Pilates class?
Exercise relieves stress and tension, strengthens muscles and boosts endurance, which helps your body to work more efficiently during other physical tasks or activities
Exercise benefits every part of the body, including the mind. It helps us prioritise, think clearly and can help with self esteem and mood! Exercising causes the body to make chemicals that can help a person feel good. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a goal — like beating an old time in a jog around the block or mastering a new yoga asana!
I know I function much better with my family and my physiotherapy clients after a morning exercise session. It’s something I prioritise and enjoy…
Do something meaningful each day
I love teaching yoga and Pilates and helping others find strength and openness both physically and mentally. For me it’s a passion…
What do you feel passionate about? Do you have a special talent that you’d like to practice more often or share with others? Do something you enjoy every day, even if it’s something as simple as cooking a healthy meal or listening to your favourite song. Putting effort into the things that matter most to you will help you
Make incremental changes
Once you are aware of some of the habits, food choices people or events that sabotage your path to being healthier consider your next steps. Rather than tackling everything at once, choose an area that is important to you, and be realistic with the goals you set. For instance, if clutter and disorganisation in your home is a big source of daily stress, pick one room or even one cupboard to clear out each week instead of overwhelming yourself with doing it all at once. Then move on to your next goal when you feel ready. Be consistent. This applies to your exercise and nutrition plan too!
Nuture yourself with food
We really are what we eat!!
People who know me frequently say “ wow lisa, you eat a lot!!’ It’s certainly true, I enjoy piling my plate high with nutrient rich salad vegies and a smaller portion of meat and healthy carbs.
We all know that wholesome food is the crux for well-being, but it’s common to regard healthy eating primarily as a fad ‘ diet’ , cleanse or tool for weight loss. However, according to Dietary Guidelines , a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is what you need for optimal energy. Mix it up… eat a variety of foods from all the food groups to get a range of nutrients to energise you throughout the day. Have lots of colour on your plate…Opt for fresh or frozen fruits and vegetables, especially nutrient-dense dark, leafy greens and broccoli, as well as orange vegetables, including carrots and sweet potatoes. There are many types of fish and legumes to choose from for healthy protein options. Aim to eat whole-grain cereals, breads, rice or pasta daily.
Sleep more
Sleep deprivation can perpetuate serious health conditions, as well as negatively affect your mood, motivation and health! In fact, long periods of sleep loss can lead to chronic inflammation and compromised immune function. Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function.
It can also cause weight gain!
We already know that we need at least seven hours of shut-eye each night, so what prevents us from getting it? Think about how you can improve your biggest sleep disruptors …..
^Increase bright light exposure during the day ( a walk in the sunlight!)
*Reduce blue light exposure in the evening ( turn off phones and screens an hour before bed, read or breathe!)
*Don’t consume caffeine late in the day ( get your coffee hit in the morning)
*Try to sleep and wake at consistent times. ( I like to wake early)
Quit Smoking and moderate alcohol
I am certainly fond of a glass of wine. Moderation is key! In addition to a myriad of other health risks, smoking and excessive alcohol consumption can trigger chronic inflammation, suppress immune function and increase risk of infection.
Did you know? The immune system starts to recover within 3 months of quitting smoking.
In healthy adults, it is recommended to limit alcohol consumption to fewer than 10 standard drinks a week, and no more than 4 on any one day. Older adults with existing health issues should follow advice from their healthcare professionals. In general, the less you drink, the lower the risk of alcohol-related harm to the body.
Breathe, exhale, repeat
Even simple mindful breathing, has been shown to reduce stress, increase alertness and boost your immune system. Studies have found, for example, that breathing practices can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality. Buddha advocated breath-meditation as a way to reach enlightenment.
When you take slow, steady breaths, your brain gets the message that all is well and activates the parasympathetic ( calming response). When you take shallow rapid breaths or hold your breath, the sympathetic ( fright and flight ) response..
I like to pause and breath before and after each yoga and Pilates class. Another one of my favs is to sit quietly in the car before school pick up or before I do the groceries! Try this;
Take a deep breath, expanding your belly. Pause. Exhale slowly to the count of five. Repeat four times.
Congratulations. You’ve just calmed your nervous system.
Practice gratitude
Notice I practice ( not find!) gratitude. It takes consistent self reminders and awareness to be truly grateful for the small stuff, particularly in these tough times! I am a constant work in progress!
Gratitude is a way for us to appreciate what they have instead of always reaching for something new in the hopes it will make us happier
With gratitude, we acknowledge the goodness in our lives. In the process, being grateful also helps us to connect to something larger than ourselves as individuals — whether to other people, nature, or a higher power.
In positive psychology research, gratitude is strongly associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve health, deal with adversity, and build strong relationships
Here are some ways to cultivate gratitude on a regular basis.
*Write a thank-you message to someone on a stick it note or card
*Keep a daily gratitude journal and list 3 simple things you’re thankful for in the moment. ( for me it’s the often the basic things like a warm shower! The ability to do active yoga and Pilates, my health)
* Meditate. Mindfulness meditation involves focusing on the present moment without judgment or expectation…it is also possible to focus on what you’re grateful for (the subtle breeze, a pleasant sound, etc.).
To summarise;
At times we forget the idea that health encompasses not just the absence of physical disease, but involves healthy habits, thoughts, coping mechanisms, and peaceful ways of relating to our environment and to others…
I love the subtle reminder in this quote
“Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.” – B.K.S. Iyengar
To find out more about what makes us happier and healthier join our upcoming event on Jan 31st. click here to register now.
see you on the mat,
Lisa
