For me, like many of you, January is a tough month – with the filing and payment of Tax returns, and other annual bills, Christmas spending coming home to roost and the departure of the UK from the EU which has left many of us wondering what next and how will this affect us, it’s been a rough ride.
Well February can be a new fresh start – you might feel more able to focus on YOU, want YOU want, need and truly desire for YOUR life going forward.
That in itself can be overwhelming and yet it can be simple if we take away the fear of change, our dependence on doing the same old, same old and focusing on the effort rather than the outcome!
Many of you put yourselves so far down your list of jot do’s that your needs (let alone wants) are on another page and therefore out of site and out of mind.
Putting others first seems noble and selfless doesn’t it, maybe even essential? Responsibilities to kids, family, partners, elderly parents, friends in need, work, boss, colleagues, own business, house etc. Can, when we let it, lead us to prioritise those things, rather than our own mental and physical health and happiness? I want you to consider though, what would happen when, eventually, you break – and you will if you don’t re-dress the balance! Resentment, low mood, depression and physical illness are commonplace amongst the ‘selfless’ yet many consider ‘self care’ as ‘selfish’! By the way its often the ones who don’t complain and just ‘get on with it’ that are at risk, watch out for your selfless, family, friends and colleagues.
Let’s be practical here, when you can’t ‘do for others’ because you are broken and haven’t cared for yourself then those things either don’t get done or others learn or will do it for themselves, which could have happened in the first place and no one would have been hurt! No one is irreplaceable at work!
Good Health requires…
Optimal hydration, approx. 2 litres is a minimum and filtered water is best, sipped throughout the day.
Good quality sleep, 6-8 hours every night, if you wake up shattered ever day then you are not getting good quality sleep.
Daily Movement/Exercise, (as directed by UK Chief Medical Officer’s Physical Activity Guidelines, Sept 2019)
Adults (19 to 64 years)
- For good physical and mental health, adults should aim to be physically active every day. Any activity is better than none, and more is better still.
- Adults should do activities to develop or maintain strength in the major muscle groups. These could include heavy gardening, carrying heavy shopping, or resistance exercise. Muscle strengthening activities should be done on at least two days a week, but any strengthening activity is better than none.
- Each week, adults should accumulate at least 150 minutes (2.5 hours) of moderate intensity activity (such as brisk walking or cycling); or 75 minutes of vigorous intensity activity (such as running); or even shorter durations of very vigorous intensity activity (such as sprinting or stair climbing); or a combination of moderate, vigorous and very vigorous intensity activity.
- Adults should aim to minimise the amount of time spent being sedentary, and when physically possible should break up long periods of inactivity with at least light physical activity.’
See full report for advice regarding over those 65 and under 19 and Ante/Post natal period:
Mobility – stretch and mobilise all joint complexes daily- to maintain/get close to personal optimal posture, alignment, function for all body systems, improving balance and co-ordination too all of which will make day to activities easier and more comfortable and prevent potential falls/trips and ‘wear and tear’ resulting from poor bio mechanics.
Optimal Nutrition – will create and maintain optimal gut health. All of our nutrition passes via the gastric tract and if it’s not working optimally (as is the case for most of the western population) then we cannot create and absorb essential nutrients to repair and rebuild our cells, create a healthy immune system, which fights minor and major disease, have a healthy hormonal system and more.
Positivity, Play and Laughter- being with people who are light hearted, positive, supportive in your positive life actions (and are truly encouraging because they want you to have your very best life) be they friends family or colleagues is a real bonus when you are working towards your goals and living your best life. Be playful and seek fun every day
Mental Health – a healthy body creates a healthy mind and vice versa. I recommend all of the previously mentioned plus some meditation, talk therapy, and mindfulness in thought and deed are essential for on going mental health for most people.
Self-care is taking responsibility for our own heath and wellness by taking action to achieve and maintain it!
This is not selfish it’s essential for us and our loved ones.
This is your life and your opportunity to truly live your best life.
I invite you to change one thing at a time! So this week choose one thing from the list and apply yourself to it mindfully until it becomes a habit! Next week add another and so on.
Write you intended action down in big letters, put it in your diary or print it out and pin it on the fridge door, or your computer screen saver, any where you will see it often to remind you. When you read it ,smile and say yes (out loud) to reinforce the positive action and associated feelings.
If you want any assistance book in with me and we can work on this together.
email: helen@dybo.co.uk
Gut Health Talk
I’m giving a gut health talk on Thursday 5 March.
At Squires Garden Centre: 9.30-11am
I would love to see as many of you there as possible, all monies raised will be donated to Phyllis Tuckwell hospice. Spread the work and book early as tickets are going fast!
To book https://bit.ly/2GJHI1T?fbclid=IwAR10ks7JakCMFugB2gyc5xvAOjmeOWrXhSLcvvn2h1D07kExw3aNLJb_gQE
Probiotic Virgin Pina Colada! (from Boozy Oyster)
Ingredients
- 1 cup coconut milk kefir (you can also use milk kefir)
- 1/4 cup tin coconut milk
- 1 cup fresh or frozen pineapple chopped
- 1 tsp maple syrup
- 1 tsp chia seeds
- 1 tbsp freshly squeezed lime juice
Instructions
Place all of the ingredients in a blender/bullet and blend until smooth.
Transfer drink to a tall glass and garnish with chia seeds (optional). Serve immediately.
Lovely over ice!
Wishing you a Fab-U-lous week!
Love ya,
Helen xx
