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Good health begins as a thought

The mind-body connection

Achieving long-term health and energy is a balancing act.   You have to look after your mind-body connection as much as you look after what you eat.

Quite simply, what you put into your mind may have as much of an impact as the food and supplements you feed your body.

Many studies have been conducted on the mind-body connection. What we know for sure is that a positive attitude works – when we remember to nurture it.

Wholesome food, avoiding sugar and toxins are obvious tools for great health but how should you deal with the consequences of negative thinking and stress?

Experts rate exercise, sufficient sleep, controlling negative thoughts and building a strong social support as some of the best ways to decrease stress and boost immunity – so paying attention to your feelings and needs is as vital as drinking enough water and avoiding junk food.

Winning ways to promote good mind-body health

EXERCISE

The release of endorphins during exercise promotes a sense of wellbeing, which has the added benefit of boosting your immune system.

During exercise, the lymphatic system – a network of tissues and organs that helps your body to eliminate toxins and waste – is mobilised. Its main role is to transport lymph fluid, which contains infection-fighting white blood cells. Unlike the blood, which is transported by the heart, lymph fluid only moves if you do.

A recent study from a North Carolina university showed that people who exercised for five or more days weekly experienced 43% fewer days of upper respiratory infections.

Walking, running or any other muscle-moving activity also dramatically reduces stress by ‘working off steam’ when you are upset or angry. With the release of endorphins, your body receives a natural mood boost, resulting in reduced stress levels. This in turn puts less pressure on your immune system.

GET ENOUGH SLEEP

According to an American Psychological Association study, stress is what keeps more than 40% of adults awake at night.

  • To aim for the recommended seven to eight hours of sleep per night
  • avoid caffeine,
  • avoid digital screens, and
  • try to turn in at the same time each evening.

FOCUS ON SELF-CARE

Make an effort to do something nice for yourself every day. Neglecting your own needs adds unnecessary stress to the system, resulting in increased vulnerability to illness.

Women, in particular, tend to put their own needs last, especially if they’re caring for children and/or elderly parents.  If you battle with guilt when you take an hour off to read, go for a manicure or have a coffee with a friend, remind yourself that if your bucket is empty, you’ll have nothing left to give anyone else. Simple, but effective.

MINDFULNESS

You cut in half the chances of catching a cold by meditating. A University of Wisconsin study showed that people who practised mindfulness – a type of meditation or mental state achieved by focusing your awareness on the present moment, while accepting feelings, thoughts and bodily sensations – noted 13 fewer illnesses and took 51 fewer sick days. Researchers concluded that this reduced the physical effects of stress. Stress weakens the immune system.

IT TAKES A VILLAGE…

Building strong social connections has proven psychological and physiological benefits. Whether you are an introvert or extrovert, having a ‘support group’ – no matter how big or small – boosts immunity by creating ‘stress buffers’.

Being able to share stress or concerns with close family or friends provides an opportunity for outside support and advice. This alleviates a sense of being alone in your situation.

Ongoing stress is also a contributing factor to many chronic diseases.  And it is seriously not helpful if you are trying to lose weight.

 

“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.”

– Jack Kornfield, American author and Buddhist mindfulness pioneer.

 

PS If there is anything that has come up for you as a result of this post, please get in touch. I warmly invite you to book in for a free 30-minute call.  We can discuss to see if a personalised nutrition and lifestyle plan might help. You can book yourself directly into my diary by clicking right here http://bit.ly/tnt-bookcall.

thought

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Mindfulness for Insomnia and Sleep Disorders

Mindfulness

…for Insomnia and Sleep Disorders

Mindfulness meditation can be defined as focusing awareness on each moment, including the environment, as well as physical and emotional sensations. It can assist with managing social relationships, economic concerns, and decision-making, as well as improving mental state.

It often uses either slow, intentional breathing or imagery to help to focus the thoughts. In clinical studies, practicing mindfulness and/or mindfulness meditation before bed has led to benefits including:

  • Reduced insomnia
  • Deeper sleep
  • Fewer episodes of wakefulness during the night
  • Improved mood and resilience
  • Greater daytime energy
  • Less anxiety

How to Get Started

  • Select a quiet place where you can relax. Sit, stand, or lie down comfortably.
  • Pay attention to the environment, listening to the sounds, smelling what is around you, and feeling the temperature of the room.
  • Focus inward. Take several deep breaths, paying attention to how your body feels as you breathe. Let your eyes close as you become more relaxed.
  • Scan your body and assess how you feel. Focus your awareness on the parts of your body that are tense or in pain. Breathe deeply and acknowledge the feeling, without judging it.
  • If desired, you can imagine your body becoming heavier, more anchored to the earth.
  • If you wish, you can visualize a location that makes you particularly happy. That could be a natural setting, a vacation spot you remember fondly, or a place where something good happened in your life.
  • Let the thoughts flow. If you have anxious or worried thoughts, let each occurrence be an opportunity to observe the thought and let it go. Rather than fighting the thoughts, imagine standing still and letting the thoughts flow around you. Bring your attention back to your breath.
  • If you are concerned about losing track of time, set a timer.
  • Practice mindfulness meditation before you get ready for bed. Perhaps meditate before you brush your teeth, or after shutting off your phone or computer, or as you lie in bed ready to fall asleep. Make mindfulness meditation part of your routine.

(The Institute for Functional Medicine)