Health

Fess up, I have used EFT tapping for stress as it was either give that a go or pull clumps of my hair out. As a Leo, despite having an abundance of the latter, I also have a low pain threshold. The other reason it was mighty useful was to extract my shoulders from my ear holes.

If you have situations where you too want to pull your hair out or get your shoulders back snug in their normal resting place, may I introduce you to the wonderful world of tapping.

WHAT IS EFT TAPPING?

Imagine stepping into a world where stress melts away like an ice cream on a hot sunny day. That’s the magic of tapping therapy, also known as Emotional Freedom Technique (EFT). Conceived in the 1990’s by Gary Craig, an avid student of Dr Roger Callahan, who was the founder of Thought Field Therapy (TFT).

Stripping back the complexities and prescriptive nature of TFT, Craig introduced EFT.

Like cousins from the same energy-healing family tree, TFT and EFT are based on acupuncture meridian points and blocked energy. However, Craig’s EFT technique proposed a standardised sequence of tapping for all emotional issues. Yay. Think of it as a roadmap to navigate your body. It’s easier to learn, no fancy pansy equipment required, and super accessible. Happy days.

Throw in some positive affirmation statements whilst you focus on what’s stressing you, packs a mighty KO punch on stress and those pesky emotions that keep you up at night.

DOES EFT TAPPING WORK OR IS IT ALL HYPE?

If tapping is now sounding woo-woo, check out the evidence-based scientific studies that have documented the difference it has made to well-being as you tap into your energy and neural pathways.

Studies have shown that by tapping on the meridian points of your body a calming signal is sent to the amygdala part of your brain. That’s in the fight or flight response chain. A calming effect occurs and the stress hormone, cortisol is also lowered. Oh yeah baby.

BENEFITS OF EFT TAPPING

Well, I would say that the first benefit that springs to mind is no hefty price tag. It’s also super easy to learn and can be practiced anywhere at anytime.

Another great advantage of tapping is that it can be done in as little as 5 – 10 minutes. No reason for the good ‘ole ‘I just don’t have the time’ excuse.

Aside from EFT tapping for stress, tapping has had very good results with other emotion triggers including, but not limited to anxiety, PTSD, sleep patterns and productivity.

All you need is a willingness to tap into your inner wisdom, go for it, and embrace the journey of self-exploration. 

GETTING READY TO TAP

Are you sitting comfortably in a quiet zen zone? Then let’s begin.

Firstly, let’s address the stressor that’s been living in your mind rent-free. Be that work issue, relationship drama – family, friend, partner, or maybe it’s a never-ending to-do list? The plan of action is to acknowledge, embrace, and kick that stress into touch.

On a scale of 1 to 10, how stressed are you? 10, being you have just eaten the entire contents of your fridge.

Mentally make a note of that number before you begin.

Now for the magic. How you tap is up to you. Using 4 fingers or 2, it’s just a gentle tapping motion on the points listed below. You can tap with one hand or use both hands.

With each tap you’re not just touching the meridian points on your body, you are also sending calming signals to your brain. Oooh.

You also need a set up phrase. As we’re feeling stressy, for this it could be something along the lines of ‘Even though I’m feeling incredibly stressed because of x, I choose to relax and let it go.’

WHAT ARE THE EFT TAPPING POINTS?

The EFT tapping points are a sequence of 9 meridian points. The order can vary as can the number of rounds you do.

Okey dokey, here we go EFT tapping points:

1. The karate chop point: this point is located on the fleshy part of your hand between your pinky finger and wrist. Here you also start with your set up phrase. Say it out loud and proud or quietly in your head.

2. The eyebrow point: this point is at the beginning of your eyebrow, closest to the bridge of your nose.

3. The side of the eye point: this point is located on the bone at the outer corner of your eye.

4. Under the eye point: this point is directly below your pupil on the bone under your eye.

5. Under the nose point: this point is above your upper lip, in between your nose and mouth.

6. Chin point: this point is located in between your lower lip and chin, right in line with your bottom teeth.

7. Collarbone Point: this point is pretty self-explanatory – you’re tapping with two hands, one on each side

8. Under Arm: this point is around 4 inches/10 cm from your armpit, where your bra strap is.

9. Top of the head

Once you’ve completed your sequence cycle, check back in on your stress-0-meter. How’s that figure doing now? Has it gone down?

To see this sequence in action, check out this short vid by Nick Ortner. Whizz to 2:10 if you want to dive straight into a 5 min tapping session but the first couple of minutes are well worth a listen in my humble.

As the visionary CEO of The Tapping Solution, Nick and his co-founder siblings Jessica and Alex, are on a worldwide mission to empower people to lead healthy stress-free lives. Amen.

On the subject of stress-free, you might like to take a peek at 7 Quick Ways to Improve Wellbeing

CONCLUSION

Who doesn’t love a quote or 47? Let’s look at health quotes. I find them great for a bit of kick-up-the-bum motivation, must-do-some-yoga reflection, and what are you doing? Step. Away. From. The. Fridge, that gentle inner voice instruction. So without further ado, here are my favourite health quotes to kick-start and motivate. Let’s do this! 

HEALTH QUOTES

1. ‘Health is a state of complete harmony of the body, mind and spirit’. – B.K.S. Iyengar

2. ‘The greatest wealth is health’. – Virgil

3. ‘Health is not just the absence of disease; it is the presence of vitality’. – Anonymous

4. ‘To keep the body in good health is a duty, otherwise, we shall not be able to keep our mind strong and clear’. – Buddha

5. ‘A healthy outside starts from the inside’. – Robert Urich

6. ‘Health is not valued till sickness comes’. – Thomas Fuller

7. ‘The groundwork for all happiness is good health’. – Leigh Hunt

8. ‘Good health and good sense are two of life’s greatest blessings’. – Publilius Syrus

9. ‘Invest in your health, it will pay you rich dividends’. – Anonymous

10. ‘Health is like money; we never have a true idea of its value until we lose it’. – Josh Billings

11. ‘A healthy lifestyle is a precious gift we give ourselves’ – Anonymous

12. ‘Happiness is the highest form of health’. – Dalai Lama

13. ‘The best and most efficient pharmacy is within your own system’. – Robert C. Peale

14. ‘The doctor of the future will give no medication but will interest his patients in the care of the human frame, diet, and in the cause and prevention of disease’. – Thomas Edison

15. ”Your health is an investment, not an expense’. – Anonymous

16. ‘The longer I live, the less confidence I have in drugs and the greater is my confidence in the regulation and administration of diet and regime’. – John Redman Coxe

17. ‘Your body hears everything your mind says’. – Naomi Judd

18. ‘Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend’. – Lao Tzu

19. ‘The foundation of success in life is good health: that is the substratum fortune; it is also the basis of happiness. A person cannot accumulate a fortune very well when he is sick’. – P.T. Barnum

20. ‘Your body will be around a lot longer than that expensive handbag. Invest in yourself’. – Anonymous

21. ‘The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not’. – Mark Twain

22. ‘The human body is the best picture of the human soul’. – Ludwig Wittgenstein

23. ‘Health is the crown on the well person’s head that only the ill person can see’. – Robin Sharma

24. ‘He who has health has hope, and he who has hope has everything’. – Arabian Proverb

25. ‘Physical fitness is the first requisite of happiness’. – Joseph Pilates

26. ‘The best six doctors anywhere, and no one can deny it, are sunshine, water, rest, air, exercise and diet’. – Wayne Fields

27. ‘The groundwork of all happiness is health’. – James Leigh Hunt

28. ‘Health is not about the weight you lose, but about the life you gain’. – Anonymous

29. ‘Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity’. – John F. Kennedy

30. ‘Health is not simply the absence of sickness’. – Hannah Green

31.  ‘The greatest medicine of all is to teach people how not to need it’. – Hippocrates

32. ‘Health is a relationship between you and your body’. – Terri Guillemets

33. ‘The mind and body are not separate. What affects one, affects the other’. – Anonymous

34. ‘Good health is not something we can buy. However, it can be an extremely valuable savings account’ – Anne Wilson Schaef

35. ‘Healthy citizens are the greatest asset any country can have’. – Winston Churchill

36. ‘When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied’. – Herophilus

37. ‘You can’t exercise your way out of a bad diet’. – Dr Mark Hyman

38. ‘Your health is what you make of it. Everything you do and think either adds to the vitality, energy, and spirit you possess or takes away from it’. – Ann Wigmore

39. ‘Healthy is an outfit that looks different on everybody’. – Anonymous

40. ‘It is health that is real wealth and not pieces of gold and silver’. – Mahatma Gandhi

41. ‘When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need’. – Ayurvedic proverb

42. ‘A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier’. – Tom Stoppard

43. ‘The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results’. – Tony Robbins

44. ‘Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness’. – Laurett Gagnon

45. ‘Your social networks may matter more than your genetic networks. But if your friends have healthy habits you are more likely to as well. So get healthy friends’. – Dr Mark Hyman

46. ‘The more you understand your body and how it functions, the better equipped you’ll be at taking care of yourself in order to achieve optimal health’. – Anonymous

47. ‘Health is a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity’. – World Health Organisation

 

On the subject of health, if you’re looking for a wee health kick-start then check out 7 Quick Ways to Improve Wellbeing.

So there you have it. My favourite 47 health quotes (how insightful was Thomas Edison? Wow). What’s your favourite go-to health quote that puts a spring in your step? Do let us know in the comments! 

I recently attended an event that featured two inspirational women. Both with different back stories on overcoming adversity. One of whom, Camilla, had suffered a stroke. A devastating thunderbolt that is very close to my heart. As it happens, May is Stroke Awareness Month.

A stroke, also known as a brain attack, can occur in one of two ways. Either the blood supply is cut off to the brain, blocked by a clot, or too narrow blood vessels (ischaemic stroke). Alternatively, there is a bleed on the brain, where the blood vessel bursts, (haemorrhagic stroke). Both result in damaged or destroyed brain cells.

Depending on the severity and where the stroke has hit, reflects in the aftermath. Survival. Do you or don’t you. Overcoming or living with paralysed limbs to speech, number, and word recognition aphasia. There is no ‘one size fits all’.

A third type of stroke is a TIA (transient ischaemic attack). Referred to as a mini-stroke. It might last seconds, a few minutes, or a few hours and then you feel fine. Something you could easily dismiss as a ‘funny turn’. However, it is VITAL that you get this stroke checked AS SOON AS POSSIBLE. Shouting? You bet. It can be a precursor to a full-blown stroke. The symptoms are the same as a stroke. 

SOME STROKE STATISTICS

• 113,000 people – the number who have a stroke each year in the UK
• 1.3 million people – the number of stroke survivors in the UK
• Globally 1 in 4 adults over the age of 25 will have a stroke in their lifetime
• Age 18 – 50 accounts for 10 -15% of strokes
• Over 110 million people over the world have experienced a stroke

Did you know that the brain receives 80% of its information from our eyes? Also unlike our ears and apparently our noses, which continue to grow as we age, our eyeballs stop growing in our early 20’s. Ok, having put an image of not having eyeballs the size of saucers, let’s move on to ways to take care of your eyes.

The eyes to the left. The eyes to the right. The eyes have it. Orrrrder. Order… Parliamentary (ayes) aside, our eyesight, one of the five senses of the body, is precious and something most of us take for granted. Let’s face it, unless you wear glasses or contact lenses, when was the last time you had an eye check-up? Naughty, naughty. Time to look after those beauties.

Let’s do this. Here are 10 ways to take care of your eyes.

1. WATER, WATER, EVERYWHERE

After reading about contaminated eye drops, (put down your food if eating) synopsis deaths, along with eyeball removal, it got me thinking about dry eyes and the whole nine yards of looking after your eyes.

It’s not only your skin that suffers when you’re dehydrated but your organs too, including your eyes. Now dry eyes can be caused by several factors. Nonetheless staying hydrated can make a difference to the health of your eyes and assist with tear production. Those tear ducts get dehydrated too don’t ya know.

2. IT’S CHECK-UP TIME

Back on that eye check-up Q, been a while aka dim and distant past? Now’s the time to book an appointment. Not only for vision but with all the super mcduper testing equipment available, it’s a great way to check the health of your eyes. Any potential issues can be identified, resulting in management or prevention.

Tests generally also include the puffer, officially known as the tonometer, where they test eye pressure. It’s the one where you know it’s coming but you can’t help but blink as a (painless) puff of air shoots into your eyeball. I’m really selling it aren’t I? On the plus side, this can help assess your risk of developing glaucoma.

Another goodie is the OCT (Optical Coherence Tomography) scan which I highly recommend. A 3D scan of your eyes, aside from being fascinating and a tad eek, really delves deep into the structure and any underlying issues. As for how often you should get your eyes checked, every 2 years is optimal. However, if you have an existing eye condition, be guided by your specialist on frequency.

Check with your employer if you’re eligible for eye care vouchers. Some companies offer this as part of a health benefits package. NHS-funded eye tests are also available provided you meet certain criteria. Pricing otherwise is around £25-£35, the latter including the OCT examination.

3. LAPTOP/DESKTOP – LOOK AWAY

Many of us spend hours on our laptops, desktops, or phones, which can cause a real strain on our eyes. Research has shown that for optimum eye health, we should give our eyes a break and look away from our screens. A suggested formula to adopt is 20-20-20.

After 20 minutes, look away for 20 seconds at an object/structure that’s around 20 feet away. This process helps relax your eyes and decrease eye strain. By looking away you also tend to blink more frequently. That’s better than your eyes transfixed zombie-like on your screen. If glare is an issue, investigate an anti-glare screen to care for your eyes.

4. LIGHTING

Ensure lighting is good when you’re reading, working, or doing any eye-driven task. Poor lighting, whether too dark or too bright (cue fluorescent), can cause headaches and induce eye strain. As we know, natural lighting is always best, but I concur not so easy to obtain in those dark dreary winter months.

5. FOOD FOR YOUR EYES

Carrots, aside from the notion that they help you see in the dark (the jury is out on that one), contain beta-carotene, which the body converts into Vitamin A. A nutrient that is very good for eye health. Green leafy vegetables and fruits rich in antioxidants, kiwi, berries, apples, and oranges will also make for happy eyes. If you eat fish then omega-3 fatty acids (halibut, salmon, mackerel and alike) all add up to a healthy diet and goodness for eye health.

6. PROTECT YOUR EYES FROM THE SUN

You rarely see someone not wearing sunglasses but make sure your sunnies offer 100% UV protection. Ultraviolet rays are harmful. The way to check is to look for either a UV400 mark or a CE mark inside the frames. CE, a European standards mark confirms the glasses have conformed to health, safety, and environmental requirements.

Not keen on sunglasses? Then grab a wide-brimmed hat to keep your eyes protected.

7. SLEEPY TIME

Sleep, or lack thereof is also detrimental and is another way to take care of your eyes. Wake up rested after a healthy quota of sleep to avoid dry eyes which you then tend to rub making them susceptible to infection. Not great with sleep? Head on over to Sleep Solutions – 17 Tips.

8. SMOKING

We tend to automatically connect the harmful effects of smoking to respiratory and cardiovascular issues. However, smoking greatly increases your chances of contracting and exacerbating eye diseases, including cataracts and macular degeneration. Smokers are also twice as likely to lose their sight compared to non-smokers. Gulp.

9. EYE EXERCISES

There’s no definitive research on the long-term benefits of eye exercises, although it might be something you could add into the pot. Dr Colman Kraff, advocates specific eye exercises which might help with eyestrain and focusing issues.

I use pinhole glasses said to exercise your eyes and improve vision (although once more the jury is out on that claim). For me, I had my eyes zapped years ago. Now my sight has dropped slightly.

I only wear pinhole glasses indoors while I’m watching the TV. It gives me a clearer picture. I’d rather that than ‘real’ glasses which, I feel, make my eyes lazy and worse. Disclaimer – that’s just my opinion! Back to said pinholes. You’d look a bit strange wearing them outdoors (not great on peripherals), and you definitely wouldn’t wear them when driving or operating any machinery. For me, indoor viewing is fine.

10. SEEK HELP

If you have any concerns at all about your eyes check out NHS Inform. A self-help guide, where you can find out more about eye problems. If you experience any vision issues or eye discomfort, consult an optician or your doctor as soon as possible.

So there you have it, are you good at taking care of your eyes or have you just made that appointment? Do let us know in the comments!

According to a friend, I’m a Tigger. So, in true Tigger fashion ‘C’MON PEEPS, LET’S DO THIS!’ (accompanied by frantic gesticulating and leaping up and down). This being International Happiness Day, which takes place on 20 March.

Unsurprizingly it is, as it says on the tin, a day to be happy. Happiness is so important for our mental wellbeing.

Its birth was announced by the United Nations in 2012, followed by the first celebration day on 20 March 2013. Defined as ‘recognizing the relevance of happiness and well-being as universal goals and aspirations in the lives of human beings around the world and the importance of their recognition in public policy objectives‘.

HAPPINESS AND YOUR BODY

So aside from happiness giving you a spring in your step and putting a smile on your face, Alfred David and The Secret Life of the Brain sums up how it starts in our brain.

‘The brain determines our innermost feelings. Whether we are happy or sad, angry or deeply afraid, the emotions and moods we feel can be traced to the workings of neurons in the brain and the chemical signals they produce‘.

One of those neurotransmitters is Serotonin, often referred to as the happy chemical due to the effect it has on your wellbeing and mood.

As for smiling, a smile is said to use fewer muscles than a frown, although the jury is out on that as opinions vary, and some state that it uses more. Suffice to say one gives off an ‘I’m approachable and happy’ vibe, as opposed to a ‘don’t you dare come near me’ vibe. Rather like me when I’m hangry.

A good ole belly laugh, can relieve stress, increase oxygen and increase those good endorphins that are released from your brain.

HAPPINESS – WHO KNEW?

Did you know that there is a Museum of Happiness? What a great concept. A multi-award-winning not-for-profit social enterprise. It was formed in 2015 by Vicky Johnson, a youth and resilience mentor, and Shamash Alidina, a mindfulness trainer and author.

The work they do incorporates mindfulness, self-care, gratitude, and self-compassion. All with a strong emphasis on research-backed positive psychology.

A number of events are held including Annual ‘Blue Monday’ Winter Happiness Festivals. Their mission is to ‘share the art and science of sustainable happiness with individuals, communities, schools and organisations‘.

WHAT DOES HAPPINESS MEAN TO YOU?

For me, happiness is being with friends or family, preferably with some travel thrown into the mix. On a daily basis, it’s being anywhere near water.

There’s something very peaceful and calming about that unless it’s summertime and I’m on a jam-packed beach. Then that is most definitely not happiness as I’m Miss ‘where’s my personal space?’. I might also look like I’m sucking a lemon…

So in celebration of International Happiness Day and in, not so roving reporter style, I decided to ask some friends what happiness meant to them:

Sue of the rather fabulous SusanHeatherArt responded with ‘Happiness is messing about in my studio’.

For Marie, who is part of the inspiring and equally fabulous, Unglamorous Music cohort said ‘Playing guitar at my first gig’.

And Barbara didn’t hesitate with ‘Being immersed in nature always makes me feel grounded and brings a smile to my face’.

While Adrienne of Lockdownloo, commented ‘Happiness is inner peace’.

Finally Myra, I think, probably sums it up for all of us, ‘It’s priceless and needs to be appreciated’.

LITTLE MISS (MS, MRS) SUNSHINE

So here are some of my suggestions on how you could celebrate International Happiness Day:

1. Love reading but never seem to find the time? Make time and carve out a slot.
2. Immerse all your senses and take yourself outside for fresh air, nature, and a leisurely stroll.
3. Book a pampering treat or light a candle whilst you go for a DIY version.
4. Invite friends or family around for a meal.
5. Pay it forward and buy someone in the queue a coffee.
6. Compliment someone.
7. Plonk yourself on the sofa and binge-watch your favourite TV series or favourite films.
8. Hop on a train and go out for a day trip.
9. Unleash your inner Jackson Pollock and paint.
10. Pay a visit to an elderly neighbour.
11. Buy flowers for yourself or a friend.
12. Donate to a charity.
13. Go for a run, fire those happy hormones, and elevate your mood.
14. Head to the beach for a paddle in the sea.
15. Crank up the music and dance like no one is watching.
16. Kick that text into touch and use your phone to call a friend you haven’t spoken to in yonks. 
17. Grab your journal and write down 10 things you’re grateful for.

For other happiness suggestions you might like to head on over to 7 Quick Ways to Improve Wellbeing.

So are you going to be like Little Miss Sunshine on International Happiness Day? Radiant, sparkling, and bright. Incidentally, her favourite pastime is smiling and she is also very good friends with Mr Happy. Just in case you were wondering. Ha. Let us know in the comments how you’ll be celebrating!

The Cambridge Dictionary defines wellbeing as ‘the state of being healthy and happy’. So with that in mind, let’s consider some quick ways to improve wellbeing because who doesn’t want to be healthy and happy?

1. GET AN EXTRA 30 MINUTES ZZZ’S A NIGHT

Did you know that adding an extra 30 minutes to your sleep can have a major impact on your health? Research has shown that a sleep extension, going to bed earlier or getting up later, yields great results. Fatigue, daytime sleepiness, and tension, were found to have decreased by more than a third. If you crave those extra 30 minutes but are having trouble sleeping, Sleep Solutions – 17 Tips might help you out. 

2. STRETCHING

Stretching isn’t something you just do pre and post-exercise. Incorporating it into a daily routine can improve flexibility, release stress, help with posture, and lead to better sleep. It might not be as exciting as other forms of exercise but think of your mobility! 

Many of us have bad posture, no doubt in part due to being hunched over a desk for some of us desk-bound bunnies.

Whether you gently limber up for 10 minutes freestyle using static stretching where you hold into the stretch for 20-30 seconds or use yoga to perform your stretching, it has many benefits.

If you can incorporate it into your daily routine, your body will thank you and it’s another way to improve your wellbeing. 

3. WALK FOR 30 MINUTES A DAY

There’s nothing better for your wellbeing than a walk outdoors. According to Mind being outside with nature has so many benefits. Whether your preference is a brisk stroll first thing in the morning to wake up all your senses. Or at the end of your day as more of a stress reliever. If you’ve got some hills your neck of the woods, it’s good to incorporate those into your walk. Alternatively, you can head to the gym, if (a) you want to shake it up and set the treadmill on an incline or (b) it’s raining cats and dogs. (Fess up, I do love a weird expression). The NHS also praises walking for health and its benefits.

Some dates for your diary:

On Your Feet Britain, aimed at getting desk workers moving and a grooving more is taking place on 26 April. You can register to join in. Hashtags include #SitLess #MoveMore #BigWiggle.

All of May is National Walking Month so no excuses. Get those trainers on.

4. INTRODUCE HIIT INTO YOUR LIFE

Sometimes when life is at full pelt, making time for exercise is the last thing you feel like doing but exercise is a great way to improve wellbeing. This is where HIIT (High-Intensity Interval Training) comes to the fore. It consists of quick bursts of intensive exercise followed by a short recovery time, say 60 seconds on and 30 seconds off. The seconds sequence can vary, but the framework is the same. High-intensity, followed by rest or low-intensity.

Working out for 20 minutes has been shown to be more effective than traditional cardio or other forms of exercise over the same period. Although high-intensity it doesn’t have to be high-impact leaping up and down. Other advantages of HIIT are the main form of resistance is bodyweight. Additional equipment is not required (resistance bands and weights can be added if you want to ramp it up). It’s pretty space efficient so you can do it at home. Oh and let’s not forget – it’s over quickly! Joe Wicks aka The Body Coach has an Ultimate Beginners 20 minute HIIT routine, which consists of 4 rounds of 5 exercises. 30 seconds work and 30 seconds rest.

A guide to HIIT and its benefits can be found here.

Always make sure you warm up first, take it easy if not used to exercise, and consult your GP if undertaking a new form of exercise.

5. BRAIN-BOOSTING

My gorgeous Nan, who I adored, lived to the ripe old age of 99. As well as her regular spoonful of cod liver oil (yuk), another one of her ways to improve wellbeing was doing the crossword every day. If crosswords aren’t your thing, howsabout Sudoku or Word Search? Ooh I do love a Word Search sleuth. Another popular word game is Wordle. A free app downloadable via the App Store and Android equivalent. One game is uploaded each day. That means everyone is playing the same game. So if you can get some friends joining in, you can bounce off each other for the solution. It consists of a 5 letter word with 6 attempts to solve it. You also get hints along the way.

Further brain-boosting is to learn a new language. Check out Duolingo, a fun and engaging way to challenge yourself by learning a new language. You can start with just 10 minutes a day.

6. PRACTICE MINDFULNESS

Are you fretting and stuck in the past or worrying about the future? Events you either (a) can’t change or (b) have no prior knowledge of what the outcome will be. If you do with the latter drop me a line…

Mindfulness, the practice of being present and at one with our immediate thoughts, sensations, and surroundings, has its roots in Buddhism. Jon Kabat-Zinn, an American Professor, founded the Mindfulness-Based Stress Reduction (MBSR) clinic in 1979. Offering an 8-week meditation therapy course helping people with conditions such as depression and anxiety. MBSR is available globally. Mindfulness-Based Cognitive Therapy (MBCT) is based on MBSR and has been used for people with a variety of chronic pain health conditions.

You can incorporate mindfulness into your life with these 11 simple daily practices. 

7. LISTEN TO MUSIC

Have you noticed that you put music on (generally at full blast) when you’re happy cue exuberant dancing or sad, cue singing-along Bridget Jones stylie. 

Listening to music can be good for your health. It lifts your mood, and it motivates you (a spin class wouldn’t be quite the same without music eh?). It can help with pain relief, as in taking your mind off it and generally make you feel happy.

Music therapy is also available to help people whose lives have been impacted by illness, injury or disability. 

So that’s my 7 quick ways to improve wellbeing. Which one will you incorporate into your routine? Do let us know in the comments!

Intermittent fasting, in a variety of guises, has worldwide acclaim and is probably now one of, if not, the most popular diet in the world. The original (I believe) having come to the attention of the masses back in 2012. Its creator, the rather fabulous, (fan? Yep, guilty as charged), Dr Michael Mosley. So does the 5:2 diet still work?

Firstly, I really love the 5:2 diet. Mainly because I’m not (a) good at diets and (b) good at being hungry. I get hangry very quickly and will stab your hand with my fork should you try to pinch some food off of my plate #justsaying

Secondly, and most importantly, if you have any health conditions, or are looking to change your diet and way of eating, please consult your GP first.

WHAT IS THE 5:2 DIET?

The framework of the 5:2 diet plan consists of restricting your calorie intake, by 25%, for 2 days of your week. For women, 2 days at 500 calories, and for men 600 calories. For the remaining 5 days, you eat as normal. Healthily being the preference rather than heading to the ‘eat as much as you can’ emerging like Hammy the Hamster.

The initial diet plan came into being when Michael had a blood test that revealed he had Type 2 diabetes. A condition that normally involves medication. Looking for an alternative solution as opposed to being on meds, he travelled to the USA and spoke to a variety of experts who were studying fasting and its benefits.

Horizon – Eat, Fast, Live Longer – part of a BBC Science series documented his journey. The end result of his 5:2 intermittent fasting? 9kg lost and blood sugars returned to normal. Impressive.

PROS

• The best way to roster your restricted calorie intake is to opt for non-consecutive days. Although you can pop the two days together, this can lead to more tiredness/low energy, and irritability. And, as already mentioned, if you’re anything like me, more hand fork stabbing.
• So the upshot is to only go hungry for one day with the non-consecutive day method. I tend to opt for a Monday and Thursday.  I might also shake it up with Tuesday and Thursday if I’m extra hungry after the weekend excess and then I’m kinda biting my arm off.
• There are no restricted foods. ‘Clap along if you know what happiness is to you (Because I’m happy)…’  I thank you, Mr Pharrell Williams.
• No expensive ingredients to buy. I feel another burst of song coming on but will refrain myself.
• A revelation, you’re not starving and don’t want to eat for England to make up for your lack the day before.
• Studies have found that those on the 5:2 diet lost more body fat that those doing a daily calorie restricted diet.
• Health benefits also include an improvement in insulin resistance. Furthermore a study by the University of Surrey found that after meals a quicker clearing of fat (triglyceride) in your blood occurred than those on a daily diet. Additionally blood pressure was reduced by 9% by those on the 5:2 compared to a 2% reduction by those on the daily diet.
• Sustainable. Very easy to follow and easy not to fall off track facedown into a food trough.

CONS

• To be honest, I’m struggling to think of any cons, especially as you’re spacing out your 500 calorie days. Let’s face it, there’s only one sleep before you increase again to your usual calorie intake.

THE NEW 5:2 DIET PLAN

On the new 5:2 diet, the calorie intake, is increased to 800 calories vs 500 calories. You opt for a non calorie counted, lower carb, sensible sized portion Mediterranean style diet for the remainder of the week. Think plant-based foods such as whole grains, fruit, vegetables, seeds, nuts, oily fish, olive oil et al.

THE FAST KETO 800 DIET

Recently Michael announced his latest diet plan, the Fast Keto 800. You can use this as a kickstart to the 5:2 for up to 12 weeks. Picking up from the Fast 800 but tweaked to incorporate keto by reducing carbs further.

Unlike diets that generally introduce ketosis with copious amounts of hard bad fats like cheese, cream, butter (or maybe that’s my recollection!), the Fast Keto 800 opts for keto in lower saturated fats. Thereby continuing on the Mediterranean-style diet theme.

The 50:50 rule recommends that protein remains above 50g and carbohydrates under 50g per day.

THE LOWDOWN

I would say it boils down to your commitment and if you want to restrict your calories daily for a set duration or prefer to go for little short term hits.

Not keen on weeks of deprivation? Me neither. Drama queen? Yep in relation to food you bet I am.

As a side note, I used to work with someone who had no interest in food and only ate to live. I, on the other hand, go to bed thinking about what I’m gonna have for breakfast.

On the subject of breakfast. How do you start your mornings? Ever thought of Rah Rah Celery Juice?

Back to diet plans. If, like me, you have the willpower of a kid in a sweet shop and are happy to take a bit longer reaching your goal then methinks the 5:2 diet is where it’s at.

If you’re struggling to think of meal ideas, BBC Good Food has a number of tasty recipes, all coming in at 250 calories. Alternatively you can grab a copy of The Fast Diet by Dr Michael Mosley and Mimi Spencer, which includes meal suggestions. The 5:2 Vegetarian by Celia Brooks is also very good. Your taste buds will thank you. 

So in answer to the Q, does the 5:2 diet still work? For me, yes, definitely, and I tend to go for the original 500 version. It’s great for gradual but effective weight loss, plus there’s very little (if any) FOMO on social eating celebrations. Yay.

Have you tried the 5:2 diet plan? Let us know what you think in the comments!

 

Ok, fess up I’m a shocker when it comes to sleep. 8 hours a night. Really? Not me, that’s for sure. You too? Time to look at some sleep solutions. But. Before we get onto them, a snippet of how some high-flying entrepreneurs get by on the Zzz’s front.

Elon Musk has said that he sleeps for 6 hours a night, usually hitting the sack at around 03:00 am.

Richard Branson aims for lights out at 11 pm with 5 – 6 hours combined with a 05:00 am rise. He also likes sleeping with the curtains open for a natural sunlight wake up. Note, he does however live on Necker Island so probably gets more sunlight than the rest of us mere mortals…

Oprah Winfrey has been known to have a sleep doctor. While Arianna Huffington’s well-documented sleep deprivation fall led her to launch both Thrive Global and publish The Sleep Revolution.

Sleep is the best medicine

Now it might well be that your body doesn’t need 8 hours and you function perfectly well on less. On the flipside, as far as sleep solutions go if you don’t have enough sleep you certainly know about it. Irritable, accident prone and zombie-like spring to mind. It’s jet lag without going on the jet.

Sleep is the best medicine to help us function and be firing on all cylinders.

From the moment you close your eyes and start to drift off to sleep, from lightest (where you tend to twitch), to lighter, your heart rate and breathing slow and your body temperature starts to drop.

Ever taken a yoga class and notice how you have to add a layer as you lay down and go into a meditative wind-down?

From there it’s deep sleep as the body sets to work on cell regeneration, restoration and repair. Alongside strengthening the immune system and increasing blood supply to muscles. Albeit a few of the body’s busy bee night time functions.

Next comes REM (rapid eye movement) where your heart rate increases and dreaming begins.

If you’re anything like me, then alas you rarely remember them. I keep meaning to put a notebook beside my bed to jot them down but ahem I keep forgetting to do that too. I’ve always had the memory retention of a peanut. Anyway, I digress. Here’s me after a restless night. Obviously prior to following my tips…

Sleep solutions – 17 tips to improve the quality of your sleep

1. Darkness

Although I know a few friends who have to sleep with the light on, darkness, blackout blinds or a sleep mask is where it’s at. Or where it should be at. Research has shown that exposure to light reduces the production of melatonin. This can cause disruption to your sleep/wake up cycle and affect your blood pressure.

2. A Good Mattress

There’s nothing worse than a soft lumpy mattress. As for replacing it, consensus is every 7-8 years. Of course, this depends on use and along with new technology construction/fillings, it could last longer. Feel like you’re sleeping in a trench? Then it could well be replacement time.

3. Pillow

Memory foam, fluffy down and feathers or flat as a pancake. It’s a personal kinda thing. I only opt for one pillow though others swear by two. Head here to check out the best pillow for your sleep position.

4. Room Temperature

Room temperature. Make sure it’s right for you, whether you’re the kind of sleeper who prefers a thin sheet or a 13.5 tog duvet, aim for a room temperature between 15 – 19 degrees C (60 – 67 F).

5. No screens

Blue light is no-no as it gets our brain firing and a wiring and the last thing those neurons want to do is unwind and go to sleep.

6. Sleepy tea anyone?

My personal fav is Pukka Night Time Organic with dreamy herbs, lavender, chamomile and valerian. Yum.

7. Caffeine a no no

Avoid caffeine late in the day or go for decaf options. Be that coffee, Coca-Cola, Pepsi and alike. Check out your local health food store for non caffeinated alternatives.

8. Alcohol

The consensus is that alcohol is detrimental, disrupting your sleep pattern with frequent wake-ups. I do have friends who say that it makes them sleep better. Not that I’m advocating a wee dram at bedtime you understand.

9. Clutter clear

I swear this makes such a difference; otherwise I’m all twitchy mcwitchy and can’t relax until I’ve cleared a load of crap away #sigh

10. Midnight munchies

Avoid late-night eating and a tummy fit to burst pre-snooze time. This might link back to number 8 as it’s usually a carb fest post alcohol (or is that just me?).

11. Reach for a banana

An exception to the late night eating routine. Bananas contain sleep-inducing nutrients like tryptophan, magnesium, vitamin B6, potassium, and carbs. Although steer clear if you have breathing issues or a cough or cold.

12. Exercise

Exercise is best avoided near bedtime when it stimulates and energizes your bod. Opt for earlier in the day instead where as well as being good for you, regular exercise helps with your sleep.

13. Read. A. Book.

Penguin Random House, Read to Sleep survey, found that bedtime readers, on an average day of the week, were getting 25 minutes extra sleep compared to non-bedtime readers. They also rated their sleep quality higher too. Here’s some bedtime reading you might like to check out.

14. Sleep Spray

Check out Tropic’s multi award-winning So Sleepy pillow mist. Containing Lavender, Chamomile and Frankincense. Dreamy doesn’t cover it.

15. Night sweats

If you’re having sleep problems due to the menopause, sleep with a fan on.

16. Get into the Zen zone

Go for a wind down sleepy meditation or Binaural Beats and hit those delta frequencies.

17. Tick tock

Laying there tossing n a turning for 30 minutes or more? The best thing to do is get up and do something (non-stimulating) until sleep hits you. Step away from the TV or your laptop. Grab a book to read (non- heart-racing thriller), meditate or pop on some soothing music.

So in the words of INXS – New Sensation:

Sleep, baby, sleep

Now that the night is over

And the sun comes

Like a God into our room

All perfect light and promises

How’s sleep for you – are you a yay or nay on the sleep front?

Furthermore, do you have your own little bedtime snooze-a-thon routine as part of your sleep solutions? If so do share in the comments and let us know!

Quoted as the must consume elixir by many a celeb and health enthusiast, celery juice packs a mighty punch.

Eaten in its raw form, aside from a high percentage of water, celery contains many nutrients, vitamins and antioxidants. On the vitamin front, K being the highest with smaller quantities of A, C and B to name but a few.

Extracted as a juice, the nutrients are even more potent.

Another accolade is for record breaking.

The Guinness World Records lists the heaviest celery plant as a whooping 42 kg (92 lb 9 oz) specimen, verified at the CANNA UK National Giant Vegetables Championships in 2018.

In the ‘my celery is taller than yours’ department, another record was set in the UK, with the world record tallest coming in at 2.74 m (9 ft).

Now it might feel like your fridge gets taken over by celery as you go on your juicing quest but rest assured you won’t need 42 kg worth.

So fest up, I dabbled with celery juice a few years back but kinda got off track with it. In large part due to a bit of a mare I had going on at the time.

Fast forward. Recently having non-stop page turned, Medical Medium Celery Juice: The Most Powerful Medicine of Our Time Healing Millions Worldwide by Anthony William, I’m back on it.

A brilliant, insightful and enlightening read into the healing power of celery juice.

Firstly to set the record straight, Anthony refers to celery as a herb and not a vegetable. The book contains lots of testimonials regarding a variety of chronic symptoms that celery juice has helped to alleviate. Citing sodium cluster salts that kill off pathogens that are responsible for your symptoms and conditions.

Friends/family hearing that I was about to go on the celery juice route once more commented:

‘He can’t think of any benefits to celery juice either’ (referring to my photo below).

And

‘Liver detox?’ enquired another.

Now I’m sure that my liver could do with a good detox, but for me it’s about general wellbeing and cleansing, inserts halo (along with said liver detox!). So being the brave intrepid warrior that I am, I soldiered on.

WHAT YOU’LL NEED

First time around I had a bit of a whizzy juice extractor. Not that it was whizzy in a good way. Rather it spun so fast (normally the cheaper juicers known as centrifugal) that the pulp extraction was a soggy mess. The juice had a LOT of foam and indeed in my case a measure of pulp ended up thrown in with the juice. Not a great tasting experience.

This time around I’ve got a slow juicer aka a masticating juicer. Come on down my Nama Vitality 5800. A much quieter number than the loud, shouty, go faster one I had before. It also extracts a lot more juice and practically spits out dry pulp. None of said pulp makes it’s way into my juice either plus minimal/no foam. Yay. Happy days.

The choice, as always, is yours. Check out slow –v- fast juicers here.

HOW MUCH CELERY

It is recommended that you start with 16 oz (roughly one bunch of celery) and you can then progress to 32 oz if you have chronic symptoms. If in doubt, please consult your doctor first, especially if you have kidney stones or kidney conditions.

PREPARATION

I soak my celery in the sink in cold water and add a couple of tablespoons of Apple Cider Vinegar to clean and get pesticides off. Note – I do NOT mix Apple Cider Vinegar with my juice which is a big no no.

IMPORTANT THINGS TO NOTE

Never mix your celery juice with anything else. It will defeat and negate the goodness.

Drink if possible, first thing in the morning, on an empty stomach sans teeth brushing.

You don’t need to knock it back like Tequila shots (cue memory of a night out in Brighton the other week).

You can sip, but try and consume within the hour as the longer your juice is out in the open, the quicker it’s potency decreases.

You can make it the night before and if refrigerated with a lid, it can last 24 hours.

I tend to prep the night before with regards to soaking those pesky pesticides off and then I fresh juice first thing in the morning.

After consumption, wait 30 minutes before you consume anything else.

Further FAQ’s on celery juice can be found here

THINGS YOU MIGHT EXPERIENCE aka I have

A bit of a cleanse – umm for want of a better term. Perhaps don’t wander too far from home at the beginning of said cleanse, otherwise there might be a bit of buttock clenching.

Better sleep. Praise be.

Waking up with a clear head as opposed to the foggy mist as I normally come to.

Glowing skin – that’ll be all those vits and antioxidants. High five. I feel another YAY coming on.

SYNOPSIS

For me, my juicer this time around has really made a real difference to the taste of my juice. So if you can spend a bit more or use your bonus (that’ll be me), it’s a worthy investment.

Don’t be tempted to put all the leaves (or any for that matter) through your juicer either. I tried that. Blurgh. Bitter doesn’t cover it.

Finally, back to the all arm waving, high kicking header, Rah Rah Celery.

Did you know that March is National Celery month? Plenty of time to get your pom poms at the ready …

If you’re already a celery juice devotee do pop a comment in and let me know how it’s working for you!