Tag Archives: sleep

5 Ways to Get Back on Track After the Holidays

This is my first post of 2018 and my first post in over a year. Due to personal reasons I took a break and I have to say that I actually enjoyed being away from social media. Like everyone I enjoyed the festive season and had a lovely Christmas, but now time to get back on track. I guess most of you are feeling bloated, fatigued and overweight after eating and drinking too much over the holidays. The secret to getting back to your usual routine is to do it straight away as soon as the festive season ends. The more you postpone it the harder it will be.

Get to bed early

Routine starts with going to bed early and getting up early. During the holidays most of us including myself would have gone to bed late. In order to get your body to its normal routine sleep is vital. When sleep is disrupted you wake up feeling exhausted and groggy. Getting back to a healthy sleeping habit will leave you feeling refreshed.

Grab a green Juice

Instead of grabbing another coffee go for a green juice. This is a fantastic way to include more greens into your diet. After all the over eating and drinking too much alcohol you need to alkalise your body. So go grab a juice on your way to work.

Get moving

Physical activity goes hand in hand with healthy eating. Get up early and go run or walk in the winter sun. Exercising not only will help you lose the kilos put on over Christmas but it will make you feel good and improve your mood. I suggest you exercise early morning before work. This is a great way to start the day.

Eat Healthy

I do not believe in diets but I do believe in healthy eating. A balanced diet is key to feeling good and functioning well. If we want to keep our bodies and brain active we must fuel it with the correct nutrients. Include more fruit and vegetables into your diet. Make sure you get plenty of good quality protein, complex carbohydrates and healthy fats. As mentioned before after the festive season your body will be pretty acidic with all the alcohol and sweets consumed so you need to be alkaline. Give your liver a break and cut back on the alcohol and drink more water.

Have a light week

For the first week of the new year concentrate on you, on resting your body and mind. Spend time at home and cancel your social diary for that first week. You need to take a break. Have relaxing massages and listen to  classical music. This will help boost your  energy levels and it is also a time to reflect and set realistic goals for the year ahead.

 

I hope the above tips help. If you are looking to lose weight or have other health issues please email me or feel free to purchase my initial consultation on my website.

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5 Tips to a Good Night’s Sleep

It is fair to say that all of us at some point in our lives have experienced sleepless nights or suffered from insomnia. I certainly have in the past when I was younger. Living in a city like London can often be very stressful leading to anxiety. It is so important that we switch off when we go to bed. Overthinking is not good and the more we can’t sleep the more we tend to analyse and stress as to why we are not falling asleep. Prolonged lack of sleep can have drastic effects on our health. It can leave us feeling confused affecting our day to day performance leading to inflammation in the body and lowering our immune system.

The reason for restless nights vary from person to person. Some reasons include: Stress and anxiety,  Lack of  calcium and magnesium (nature’s tranquilisers), stimulants like caffeine,  over thinking, depression, bladder problems, certain diseases like over active thyroid, Here below are a few tips I hope will help.

Keeping a sleep routine

It is important to go to bed at the same time every day and wake up in the mornings at the same time. When I was suffering from insomnia I was going to bed at all sorts of different times. It is important to let the body get used to the the same sleep routine. If at first you find this difficult, do not over stress that you are not falling asleep, simply get up and relax for 10 minutes, You can meditate or listen to some classical music. No going online or chatting on whatsapp. You want to relax your mind not stimulate it.

Foods to avoid and foods to include

Avoid having massive meals late at night. This not only will disrupt your sleep but it will place an enormous strain on the digestive system. You have to go to bed that you are feeling not too hungry and not too full. Caffeine is a big stimulant and should not be consumed after 5pm. Caffeine is not just present in coffee and regular tea. It is found in coca cola, chocolate, cocoa and energy drinks. So eating chocolate at night in front of the tv is not such a great idea. Avoid eating foods that are hard to digest like cheese late at night. Alcohol is another stimulant that should be avoided. Most people have alcohol to help them distress when in actual fact it does the opposite. You may feel it helps you fall asleep but it will only make you wake up 2-3 hours later feeling dehydrated and thirsty.

Friendly foods to include in your diet: Avocado, fish, turkey, beans, bananas, wheatgerm sprinkled onto your porridge, gluten free oats. You can even have a little bowl of porridge with a chopped banana in the evening, You do not have to have porridge only for breakfast. Drink more herbal teas like camomile tea.

Switch off all technology

In todays modern world this is rather challenging. I for one spend far to much time on my phone and computer. Most people after a long day at work, come home have a bite to eat and go online straightaway or watch tv. In order to get a good night’s sleep it is essential to relax a few hours before bed. This means no lap tops in bed. No whatsapp with friends, no tv. You want to create a relaxing bed time ritual. Going online will only stimulate your mind even more making you more awake. You want to fall asleep remember.

Creating a relaxing bed time environment

This is carrying on from the above point. So you have switched off your mobile phone, closed your computer for the day and switched off your tv. Now you are ready to relax. I would suggest a relaxing bath with epsom salts. This is truly relaxing before bed. Do not have a shower. Showers are for the mornings when you want to wake up. Play some soothing classical music. You can have music for every mood and bed  time music should be relaxing so no techno. Make sure your room is dark and comfortable. You do not want it to be too cold or to warm.

Manage your stress levels

This is extremely important. Some people keep on going until they completely exhaust themselves. You must leave your work at the office. Your mind must switch off. No bringing work papers to bed. You must learn to delegate tasks. Do not try to do everything by yourself. If you do not manage your stress it can lead to adrenal exhaustion. Regular exercise every day can help you de stress especially yoga. Regular exercise will make you feel and look great. However do not do any exercise  before going to bed as you will be too energised

I hope the above helps. I am a qualified nutritional therapist so if you would like an initial consultation please email me.

 

 

5 Tips For Staying Healthy This Winter

So important to look after ourselves in the cold winter months. We need to ensure we stay strong and healthy. Diet and lifestyle play a big role. Here below are some useful tips on how to protect yourself and boost your immune system this winter.

Keeping your Immune System Strong

A healthy immune system won’t let you get sick with a terrible flu that keeps you bedridden and weak for days. Make sure your diet is super healthy by including lots of fresh fruit and vegetables. Eat what is in season. Drink lots of  good quality filtered water and vegetable smoothies and put super food powders like spirulina, wheatgrass and chlorella in them to boost your immune system.

Keep the body alkaline by having a warm water and lemon first thing in the morning 20 minutes before breakfast. This acts like an internal shower. Include fresh ginger, garlic, onions and herbs like turmeric in your cooking.

Stay away from refined sugar that weakens the immune system and is destructive for the whole body. Sugar is absolute poison so avoid indulging in too many cakes, biscuits, pies etc.

Include supplements like zinc, Vitamin C and echinacea. Also get your levels of vitamin D checked. Lack of vitamin D has been linked to  poor immune health.

Stress

Stress has a huge impact on your immune system. Learn to listen to your body and STOP! This is so important. Learn to slow down and say no. Avoid drinking too many coffees and teas as caffeine releases the stress hormone cortisol. If you keep going, eventually you will burn out and become ill. If you are feeling particularly stressed try a B complex and Magnesium which is known as nature’s tranquilizer. If you are stressed try yoga which is fantastic for calming the mind and breathing exercises together with meditation also help.

Sleep

A proper nights sleep is essential in keeping the body strong and healthy. Lack of sleep will result in a compromised immune system. If you are having trouble falling asleep try to relax by having a warm bath before bedtime, and stay away from the computer before going to bed.

Exercise

Exercise is very good for circulation and it makes us feel good as exercising releases endorphins which make us calmer and more relaxed. Find the right exercise for you. Remember we are all different. walking, swimming, dancing, running, gym etc are all good. However as with all things you do not want to over do it. If stress levels are high I would strongly suggest you do only yoga.

Wash your hands

So important to keep washing your hands continuously so you limit contact with germs.