It has been a hectic year for many of us, so it’s essential as the year comes to an end, to take a check on your mental health. Here, Cindy Kennedy speaks to some experts with great self-care tips.
Jeremy Saville, Vision PT
Over the last couple of years, we have all gone through constant change and uncertainty, affecting our mental health. Establishing a weekly exercise routine and sticking to it will provide physical and mental health benefits. Exercise can be done in many ways, including weights, group training, running or Zumba, the list goes on. Consistent exercise will boost endorphins in our brains, leaving you with more energy to tackle the day’s challenges and feel better about yourself.
improving physical health. Doing it with someone else allows or social interaction that isn’t work-related and has a positive impact on your mental health.
Follow the principle ‘move better’ and you’re already winning!
Our mental health can be affected by many factors including stress, nutritional deficiencies, elevated blood glucose, food intolerances, poor sleep, and gut health. 90% of our happy hormone serotonin is made in our digestive tract. The gut-brain connection means that what you eat can affect your gut and mood. That’s why it’s so essential to maintain good gut health.
Here are five simple tips to help improve your gut health.
1. Balance your blood sugar
Blood sugar spikes damage the gut wall and reduces the diversity of good bacteria. Highs and lows in blood sugar can leave you feeling tired, irritable, and depressed. Eat a balanced blood sugar plate at each meal - focus on protein, healthy fats, and fibre.
Take slow deep breaths before your meal to switch your body into rest and digest mode. This will increase the digestive enzyme production needed to break down food effectively and help your digestion work at its best.
3. Eat probiotic-rich foods
Fermented foods such as kefir, kombucha, miso, and sauerkraut support the growth of beneficial lactobacilli while blueberries, apples, almonds, and artichokes have also been shown to populate helpful bifidobacteria.
4. Eat a variety of plant foods.
Research shows that people who eat around 30 different plants every week have much greater microbial diversity than those who eat just ten. Try and eat the rainbow.
5. Get your gut tested
Parasites, bacteria overgrowths, hormone imbalances and food intolerances can impact
Maintaining a positive mindset and being resilient in real estate is incredibly important. Here are my top tips on how to maintain a healthy mindset:
• Start the day with meditation. There are so many apps to help with meditation exercises, it helps us to control our mindset during the day.
• I have recently learned about peripheral vision. Shifting your focus from fovial (tunnel vision) to peripheral vision is a quick and simple way to shift your state when you’re feeling anxious or stressed. It’s cool! Try it.
• Understand what makes your heart sing! This can be a super quick action that will improve your day immediately (mine is a heart hug with my kids, eating a fresh tomato sandwich on the freshest of bread strange but true, or listening to my favourite song), or focus on your long-term goals and aspirations to give yourself a boost during the day.
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