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POLLUTANTS ARE DESTROYING OUR PLANET & OUR HEALTH…WHAT CAN WE DO ABOUT IT?

POLLUTANTS ARE DESTROYING OUR PLANET & OUR HEALTH…WHAT CAN WE DO ABOUT IT?

Unless you never listen to the news, pick up a magazine, or scroll though social media, you are likely to be aware of the many environmental issues faced by our society. From global warming and acid rain to climate change and plastic pollution…and sadly, the list seems to be growing all the time.

On a more positive note, awareness is growing too, and this is an absolute MUST in the world we live in.

 

A DOUBLE-EDGED ISSUE

The problem is surely twofold. On the one hand we are watching our planet’s decline as natural resources are increasingly depleted:

“Over the last few decades, the exploitation of our planet and degradation of our environment have gone up at an alarming rate…our actions have been not in favor of protecting this planet…”

On the other hand, these changes also have an immediate effect on our own health. “Stress” is a huge factor in modern living: whilst some of this is due to factors such as work ethics and the monumental influence of technology, environmental stressors also play an increasingly large role:

“Environmental stress refers to how people or animals respond to physical, chemical and biological features of their environment. These stressors may include exposure to natural disasters, electromagnetic radiation, pollution, climate change, or noise. They can be pathogens that invade the body, causing a stress response, or features of your workplace like an uncomfortable chair. Whether one-time or long-term, environmental stressors cause strain on the body and mind.”

So surely we should be tackling this as a double-edged issue, and should be doing absolutely all that we can to protect both the future of our planet AND ourselves?

 

 

WHAT EXACTLY ARE THESE STRESSORS?

Actually listing the environmental stressors that are regularly affecting us paints a glum picture:

  • climate stress
  • air pollution
  • chemical stressors
  • plastic pollution
  • energetic stress
  • ergonomic stress
  • biological stress

CLIMATE STRESS may refer to those changes that only last for a season, or to an overall shift such as global climate change.

AIR POLLUTION is caused chiefly by the burning of fossil fuels. Pollution emitted from vehicles produces vast problems in this area.

CHEMICAL STRESSORS affect us on many different levels: the remains of pesticides found on our foods, ingestion of antibiotics, and chemicals found in cosmetics, air fresheners and cleaning products all contribute to chemical overload within our (already stressed) bodies.

PLASTIC POLLUTION is frighteningly abundant. Plastic is affordable and remarkably strong: it is a hugely prevalent, ever constant image in our “disposable” society. It is estimated that 500 billion plastic bags are used globally every year…

“whenever they are disposed, [plastics] take hundreds of years to decompose and their continued stay in the environment does great harm. When burnt, [plastic] pollutes the air, when disposed in the landfills it causes land pollution, and when dumped into the water it pollutes the waters”.

ERGONOMIC STRESS increases as our weekly working hours continue to go up. Endless hours sitting at a desk in front of a computer, over-doing manual work, too little physical exercise and bad posture all contribute.

ENERGETIC STRESS is caused by the various different wavelengths we are subjected to, from exposure to mobile telephones to use of microwave ovens…

“invisible but very real, energetic stressors can cause disturbances to the body and mind. The earth contains many different wavelengths of electromagnetic radiation that travel through time and space…all of these invisible rays can have an impact on our health and well being. 

BIOLOGICAL STRESS refers to any illness or allergic reaction we may encounter. As the years go by, it seems these are increasing, from incidences of eczema to a vastly increasing list of autoimmune conditions. Could this be a result of our body trying to fight the many other environmental stressors it faces?

 

WHAT CAN WE DO?

In a generalised conversation about the welfare of our planet, it can seem incredibly daunting to try to do ANYTHING to better the situation. The facts are grim, and can seem insurmountable…

 

 

If however we break things down, and we realise that some of the above issues in fact overlap, then we can start to explore what simple changes we might make on a day to day level…

 

10 TIPS TO PROTECT BOTH YOUR PLANET AND YOURSELF:

1. Conserve energy: unplug electronic devices when you’re not using them; use warm (not hot) water for washing; use energy efficient light bulbs; consider replacing household appliances with more energy efficient models.

2. Reduce petrol pollution: walk or cycle to avoid using petrol consuming vehicles; at the very least use buses or trains to reduce petrol emissions from endless cars.

3. Avoid plastics: utilise reusable or recyclable packaging wherever possible; try (reusable) fabric bags for shopping; use paper straws; purchase a re-usable non-plastic water bottle; avoid plastic based wraps such as “Clingfilm” (which can leak toxins straight into our food). Click here for a great reusable, biodegradable, chemical-free food wrap.

4. Eat natural, organic foods as much as possible: this will reduce exposure to pesticides, hormones and antibiotics. Some studies also suggest that organic foods have higher levels of omega 3 fats, antioxidants and minerals.

“Scientists theorize that when plants aren’t coated in chemicals to help fight off pests and insects, they develop stronger compounds to protect themselves”.

By ingesting these foods we too will benefit from these disease fighting compounds, and therefore be in a better position to stave off environmental stressors.

5. Check labelling for presence of (plastic) microbeads: these are typically found in shower gels, exfoliators, toothpaste, cleaning products. The tiny plastic particles:

“can have a damaging effect on marine life, the environment and human health…due to their composition, ability to absorb toxins and potential to transfer up the marine food chain”.

[It is reassuring to know that since recent revisions in the UK, legislation has banned the use of plastic microbeads in the manufacture of some cosmetic and personal care products. Click here for more]

6. Aim to use NATURAL cosmetics: always try for those which don’t include chemical “nasties”. Take a moment to consider how many cosmetics you and your family use daily to realise the true power of this one, and consider how everyone of these is absorbed into the body. Cosmetic labelling is nowhere near as well regulated as food labelling, so it can be very confusing. Click here to access a simple and reliable chart of recommended natural products.

 

7. Avoid chemically fragranced products: body sprays and air fresheners are often rich in chemicals. Aim instead for natural fragrances such as essential oils, which actually provide health benefits. Also be aware of scented candles, some of which:

“produce smoke laced with almost as many toxins as those produced by cigarettes”.

Click here to learn more about the potential health risks connected to candles.

8. Consciously reduce “screen time” for all the family: aside from the impact on our mental health, theories on “energetic stress” are increasingly worrying. Studies suggest that constant exposure to the radio-frequency waves emitted by mobile phone radiation may be hugely detrimental to our health. Click here for my own Top Tips to Detox from Tech.

9. Think posture, posture, posture: aside from creating muscular aches and pains, postural mal-alignment can be detrimental to digestion and respiration, and can even enhance chances of cardiovascular disease.

10. Let nature be your doctor: taking care of both physical and mental health by eating a healthy diet, exercising regularly and putting in place those stress management techniques which are relevant to you will minimise the need for (often chemically laden) antibiotics and medicines as you allow your body to live as it is supposed to.

 

OUR HEALTH AND THAT OF THE PLANET…

In terms of our own health, this last one is perhaps the most important message. The closer we adhere to the sort of life we were designed to live, the more able we will be to deal with those toxins that do creep in. Our bodies are meant to be constantly “detox”–ing, but in today’s society – where the overload of chemical stressors is rising day by day – our organs often don’t operate as efficiently as they should, and so struggle to rid themselves of these toxic substances.

Meanwhile, in terms of the wider issue of our planet, isn’t it time to sit back and take a good look at ourselves and the world we live in – the world we are creating for our children and grandchildren? By selecting  just one of the above pollutants, we can see the sheer enormity of the problem. Plastic waste is choking our oceans and is releasing toxic chemicals into our soil and into our air. Wildlife on both sea and land are affected by this constant flow of pollution from a vast array of plastic materials that many of us use daily: by default, we – and our children –  are suffering too.

There are so, so many small ways in which we can help, and even if each of those makes just a tiny difference, we have to hang on to the hope that a small effort from each and every one of us on this beautiful planet will be the start point for saving both the planet and ourselves.

 

MY JOURNEY: FROM A PASSION FOR TEACHING TO A PASSION FOR HEALTH & WELLNESS…How??

MY JOURNEY: FROM A PASSION FOR TEACHING TO A PASSION FOR HEALTH & WELLNESS…How??

HOW IT ALL STARTED… 

I must have been about 7 years old when I first said, “Mummy, I want to be a dance teacher”. Little did I know back then that more than twenty years of my life would indeed be spent teaching dance!

My mum herself taught Ballroom & Latin American dance (long before the days of “Strictly”, in the days when it was decidedly NOT cool, so I kept fairly quiet about it!)  From the age of about 8, I spent my afternoons alternating between the school mum taught in and another school further down the road, where I did the more ‘classic’ little-girl-dance-classes: ballet, modern & tap. There is no doubt that this was a huge part of my life, but I can honestly say I have no idea where this burning desire to teach dance initially came from. What I do know is that I started actually teaching at the age of 11 (initially helping out with classes before graduating on to teaching my own classes as a teenager), & from day one I absolutely loved it.

Initially, the reality of “teaching” was dragging myself to the local (freezing cold) church hall early every Saturday morning to sweep up, do the dishes and make endless cups of (quite revolting) instant coffee for all the other teachers, just so that I could get that longed-for half hour of actually teaching just before lunch. As time went on my own teachers could see my absolute passion for this, and luckily for me they encouraged me and gave me more and more opportunities to ‘practice’ on my fellow students.

 

 

MY PASSION FOR TEACHING

To this day, I love the challenge of finding different ways to make a class full of (vastly different) students understand a concept, whatever that concept may be. Analysing needs, then creating the right “step-by-step” process to create desired results really makes me tick! In the early days it would have been simply “how to point your toes better”. As the years went by and I trained professionally, my challenges progressed to things like “how to stay on axis for a triple pirouette”, and nowadays it’s more likely to be how to help someone to truly achieve core stability, or to genuinely understand the Stress Response and all it encompasses.

Although at first glance these concepts may seem totally unconnected, believe it or not there is a common thread and a logical progression! My first passion with teaching was looking at the human body and the science of movement. From creating “on axis” balance in classical ballet, to teaching someone how to fall off balance in contemporary dance, it all came back to how the human anatomy works: how the physics of it all comes together to create balance, line and harmony. I was fascinated by this, thirsty to find ways to help others to understand it, and thrilled to see their joy when they started to achieve and get results: it gave me SUCH a buzz. This wasn’t really surprising: I was SO passionate about dance, so the opportunity to pass on this love I had felt like a logical next step.

It was when I opened my own Dance School in Greece in 2005 that I started to realise that my love of teaching didn’t stop at dance. I began offering Pilates based classes to local mums, and here began a new challenge: teaching non-trained bodies to achieve postural precision, balance and alignment was a totally different experience: to my surprise, I loved it!

 

 

Only years later did I realise what a turning point this was…

ALL CHANGE…

In 2012 when I returned to the UK my life changed massively in many ways. One of the changes was my turning away from dance teaching (which by nature demands constant after school hours as its timetable). As a single mum, had I done this I would never have seen my kids before bedtime, so it just wasn’t an option. Whilst I was pondering on “what on earth do I do now?” someone suggested becoming a Personal Trainer. To be perfectly honest, I hated the idea! As a dancer I NEVER went to the gym, choosing instead to supplement my training through home workouts or Pilates classes: I didn’t even know what half the machines in the gym were for!! The truth of the matter was though that I didn’t know WHAT to do next, and the more I looked into the idea of training as a PT, the more I realised it didn’t have to be gym-based, and it actually wasn’t a million miles away from what I knew and loved: TEACHING and improving understanding of the workings of the HUMAN BODY.

Once I started working as a PT and Nutritional Advisor, I (naturally) assumed my day-to-day would consist of talking to people about exercise and nutrition. In fact though, as I took on more and more clients I realised that a HUGE part of my time involved talking to people about stress management: sadly, such is the reality of the world we live in…

As it turned out, this was the missing piece of my jigsaw, and the inspiration for my shifting gears slightly and creating Shaw Lifestyle: helping people utilise exercise, nutrition AND stress management to create holistic lifestyle changes, and to balance physical and mental health.

 

 

TRULY COMPLETING THE PUZZLE

In retrospect, it was also the missing piece in terms of which part of “me” was still absent from my work: the “listening” part, the compassionate part, the part that added to the role of “teacher” and made things a little more “real life”…

Like many, I think I discovered the real “me” somewhere between high school and college. In the early days of high school in a sea of unfamiliar faces I struggled to make friends – or indeed to know HOW to make friends. As luck (or fate?) would have it, I did become friendly with one girl who had rather a lot of “stuff” going on in her home life, and seemed to find me easy to talk to. The more I sat and listened, the more I understood that she had a real need to “unload”, and this was the way in which a lovely friendship began. To cut a long story short, it was also the beginning of many other friendships, as more and more people seemed to realise I was quite a good listener, so would come and tell me their teenage woes. Eventually I became known as “Dear Liz”: everyone’s fave school Agony Aunt!

This started in school days, continued into my college days, and truly became a part of me. I DO like to listen, and for whatever reason, it seems that people find me easy to talk to. Put this together with my (sometimes obsessive!) love for analysing things, and you see how the other string to my bow has developed. My first passion was teaching, but I also love to listen, I love to analyse, and I love to help people. Essentially these are the factors which form the basis of Shaw Lifestyle, where I listen to people’s needs, analyse what strategies might best help them, create step-by-step programmes to guide them…then hold their hand to get them there!

 

 

One of the loveliest testimonials I have had over the years said, quite simply:

“I think the main difference between Liz and other personal trainers is that Liz listens”

To those who are simply looking to build a six-pack this may seem less important (though I would argue that communication is key at ANY level of coaching), but for those who are looking to make genuine lifestyle changes I absolutely believe that open ears and true communication are vital, to create trust, and to encourage accountability. My latest challenge has been to recreate these same qualities whilst teaching online – a whole new challenge, but one I am absolutely loving, and I can’t wait to share the results with you all very soon!

COOKING IN GRANDMA’S KITCHEN…

COOKING IN GRANDMA’S KITCHEN…

I believe in realistic nutrition. In today’s world where we don’t have the luxury of time, the (multi million dollar) food industry makes sure we DO have the luxury of endless ‘quick-fix’ food options. However, I am here to encourage you to see that actually your own ‘quick fix’ solutions are sooo much healthier, and so much more fun – if you get in the right mind set!

I am NOT ‘holier than thou’ when it comes to nutrition. In fact, I am a firm believer that if I tell myself (or my kids, or my clients) to “never” eat a bar of chocolate / a packet of Jelly Babies / a packet of crisps that is likely to be a road to disaster! Human nature is such that when we are told “no!” invariably we want to rebel, so instead, let’s get a little more realistic…

 

MY FOOD HISTORY…

I believe that if it’s good food, it could have been cooked in your grandma’s kitchen. That is to say without preservatives, food colouring, microwaves and all the other myriad of gimmicks that have come along since grandma’s time. I was brought up entirely on home cooked food until the age of 18. This was not because I (or my parents) were some picture of “pure health”, but was actually entirely due to circumstance. I was diagnosed as Coeliac at the age of 6 months, and therefore put on a strict gluten free diet. Back in the 70’s (whoops, just gave away my age!) there was no such thing as a “Free From” aisle in the supermarkets. Next to no-one knew what “gluten free” meant, and the only option was bread (ordered on prescription) and tasting of cardboard. Hence, my parents had no choice but to learn to home-cook gluten free food, and to find their own alternatives to this strange substance called “gluten”! This obviously meant that I didn’t eat biscuits, pizzas, bread etc, but it also meant that I rarely took in food colourings, preservatives and all the other things that were gradually creeping in to the ever-more easily available “ready meals” (which in those days were NEVER gluten free).

I absolutely believe that this “real” nutrition turned my life around, and gave me the perfect stepping stones back towards health. I had been a desperately poorly baby (‘Coeliac’ was little known in those days even amongst the medical profession, so I was hospitalised for severe weight loss and then constantly fed bread as a ‘bland’ and ‘safe’ option – and therefore got steadily worse!) Once the diagnosis was reached though, I became strictly “GF” (and therefore strictly “real” food) and as the years passed my growth and development more than caught up. Subsequently, my system has proved well able to fight off various other (unrelated) health conditions, and once again, I do believe that simple, wholesome nutrition was a large part of the reason for this.

 

MY FOOD PHILOSOPHY

And so the truth is that my own philosophy on ‘healthy eating’ is very definitely rooted in my own upbringing (if only by chance!) When it comes to advising clients, the specifics will obviously depend on what someone is trying to achieve (weight loss, deciphering food sensitivities etc), but the basic philosophy I try to convey to ALL clients is the same: eat a variety of food types, a variety of colour, & try to always keep food fun & interesting…THAT is what will encourage a healthy relationship with food (for yourself & your kids).

 

 

MY TOP TIPS:

  • Always work within your LIKES & DISLIKES. I would never insist a client who hates skipping should do a daily skipping rope workout to lose weight when there are soooo many other options out there, & I would never insist a client eats broccoli if s/he hates it!! All this will do is alienate rather than motivate, and when there is such a wealth of food choices out there, there are always ways of staying healthy whilst working within your likes & dislikes
  • Really open your mind to the VARIETY of food that is out there. The loveliest way to do this is to visit a good food market and just drink in all the options, but if that’s a little unrealistic just log into your fave online supermarket & drink in the variety that they offer.

 

  • So often the word ‘diet’ or ‘nutrition’ tends to imply limiting both intake and variety. Instead, CHALLENGE YOURSELF to find (& taste) a vegetable that’s an unusual colour; a fruit you’ve never heard of; a type of fish or meat you’ve never actually tried before. Finally, always aim for as much variety of COLOUR as possible (in very simple terms, each differently coloured food offers a different nutritional benefit).If you open your mind to the huge variety of foods that are available, this will help you to choose healthy, balanced options that are suited to your individual likes and needs.
  • Prepare HOME COOKED food whenever possible – & this doesn’t have to mean a cordon bleu meal every day. There are so many simple dishes to make: I think back to my teenage years when I first ventured into cooking, and I was proud to be able to manage an omelette, a stir fry or chicken breasts in yoghurt sauce! Home cooked dishes really needn’t be any more complicated than this, and you can always add to them by experimenting with herbs and spices for a little extra zing (and many herbs and spices are also fabulously good for your health on many levels).
  • Remember that food should be A PLEASURABLE, SOCIAL EXPERIENCE, not a number. (You might guess, I am not in favour of calorie counting!) Although I accept that for some counting calories can be a great way to get weight loss underway, I would love to see us all move away from the number of calories, the number on the scales, and the number of carbs you are allowed! Getting back to enjoying food – and indeed truly noticing the food we eat – is a far more positive way forwards (did you ‘notice’ your lunch today, or did you just grab a quick sandwich and eat it ‘on the hoof’…?)

 

 

  • The basis of managing our weight should be REGULATING APPETITE. We can only do this if we are genuinely aware of our satiety levels (by the way, eating processed foods is the perfect way to sabotage this. Various ‘natural’ flavourings and colours are scientifically proven to interfere with appetite mechanisms – especially potent is monosodium glutamate – MSG). If we actually stop to enjoy our food – notice the scents, relish the flavours, sense the textures – we will consequently eat slower, and this will help us to eat the amount we need, and not mindlessly ‘stuff ourselves’. Quite simply, eating mindfully will help us understand when we have had enough.
  • Try to extend this AWARENESS of food to the way you feel after your food. Keeping a “Food-Mood Diary”, whereby you record how you feel 1 to 2 hours after eating (smiley face or sad face; full of energy or a little low; satiated or bloated) can be a great way to start to uncover possible food sensitivities. It is also often a good motivator: if you start to actually see the pattern whereby whenever you eat something sugary you feel low an hour or so afterwards, this can be a good wake-up call, and a very positive way to start to cut back on that deadly white powder…
  • Don’t set yourself up for a fall. Whatever your nutritional goals may be, MAKING SMALL CHANGES that you can realistically stick to will ensure you progress bit by bit in the right direction. Conversely, if you set yourself up to go “all in” with a Paleo Diet (even though you don’t really like the idea) or to become Vegan (even though you love meat), you will feel you are going uphill in reverse gear, and you almost definitely won’t stick it through

 

THE BENEFITS ARE ENDLESS… 

An overhaul of nutritional habits can have a positive effect in such a huge number of areas: weight loss, improved energy levels, muscle hypertrophy, skin complaints, respiratory issues, joint pain. Meanwhile the impact on mental health can be immense. Eating the right foods can ease stress and anxiety, and scientific evidence is even increasingly in favour of utilising nutrition to aid depression. According to the Indian Journal of Psychiatry

“nutrition can play a key role in the onset as well as severity and duration of depression”

 

MINDSET

If you are keen to make nutritional changes, or perhaps just to get “back on track”, starting with a positive mindset (as opposed to viewing it as “restricting” your diet, or eating “boring things”) is key. I suggest you starting by looking at your current nutritional patterns: consider a ‘snapshot’ of your typical daily intake, then based on this, make a list of as wide a variety as possible of alternative (healthy) food options that you actually like. Food choices have to be inspired by individual goals, but also must be true to your likes and dislikes: only then can the plan become a reality, and this can then become habitual.

Whatever your personal goals, IMPROVING YOUR NUTRITIONAL INTAKE WILL IMPROVE THE WAY YOU FEEL. We are what we eat (& drink), and the more we realise and respect that, the more we will start valuing what ‘fuel’ we put into our bodies. This in turn will provide inspiration to explore different nutritional options, and to rejoice in the huge variety that is out there.

 

 

A very simple yet effective idea which can help adults and children alike is to fill in a Food Colour Chart, and also a Food/Mood Chart. You can download my Shaw Lifestyle Charts here. Pop them up somewhere easily visible such as on the fridge or near the coat rack and pop in a sad or smiley face to record your moods, and a tick against each colour to check your variety. You could even offer rewards for improvements from week to week (and don’t forget to reward yourself too, and not just the kids!)

HOW TO RID YOURSELF OF SLEEP PROBLEMS…

HOW TO RID YOURSELF OF SLEEP PROBLEMS…

There are two distinct phases of my life that I remember as being ruled by sleep – or a lack of it! The first was with my first born: he didn’t actually sleep through the night until the age of 22 months, and there were plenty of nights when he woke 3 or 4 times through the night. By the end of it all I was run ragged & I felt permanently drunk on lack of sleep…but it surely taught me not to make the same mistakes when number two came along! So the second time around, a combination of far more sensible parenting (e.g. NOT running to check on him every time he moved or murmured) plus a little luck along the way meant I had a much easier journey (he slept through the night from 4 months!!).

The other time that the Sleep Curse hit me was shortly after I returned to live in the UK, and it was – very definitely – 100% stress related. For the first 6 months or so I would go to bed and simply toss & turn trying to get to sleep (& as anyone who has suffered from sleep issues will tell you, the more you “try” the more difficult – & utterly frustrating – it becomes). I would usually finally drop off at around 4 or 5 in the morning, only to be greeted by a bouncing 4 year old leaping on my bed at 6am. Weeks turned into months, and the exhaustion was becoming unbearable. Then something changed: for some reason, I suddenly found myself quite able to drop off…but then I would wake at around 3 or 4, and would be totally unable to get back to sleep again. I couldn’t believe that my original problem had totally disappeared – only to be replaced by another! I tried everything, from counting sheep to visualising relaxing golden beaches and warm sunshine, but I could never maintain my focus on those thoughts – my mind just kept getting dragged back to the same utter frustration of not being able to sleep. So there I would lie til 5 or 6, wide awake and “wired” – and good for nothing when the Bouncing Boy bounded in shortly afterwards.

 

WHY?

In my case, this was all about “mind chatter”. I would go to bed thinking of something – absolutely anything – & I simply would not be able to get it out of my head. I would lie there “spinning” on things: what I’d watched on TV, what I had to do the next day, even what football kit the kids would need next season! Nothing I could do seemed to make any difference, and every night felt like an endless battle.

I will NEVER forget what that utter exhaustion felt like, nor the sheer frustration of lying awake, trying to sleep, and feeling totally out of control of the whole situation. It was quite literally horrible – as was my level of patience with my boys as a result. I would spend my day times feeling I could literally fall asleep on my feet – and the whole thing felt pretty desperate.

 

 

There ARE ways out of this place: for me, the turning point was a meditation course which helped me with my mind chatter. I don’t believe in a ‘one size fits all’ solution, so I can’t promise that meditation will be your Golden Secret to sleep. Since my own issues, I have had endless clients asking me for help with sleep, so have researched (& tried out!) many different possibilities. My hope is that one – or maybe some – of those shown below will resonate with you. I honestly know the misery of sleepless nights, and I also know that it literally turned my life around the day I conquered the Sleep Curse…

 

POSSIBLE SOLUTIONS…

 

The first, simple suggestion here is creating and maintaining an evening routine. As parents we surely know that developing regular bedtime habits helps our kids to sleep, (and we also know it is oh so wonderful to see them sleeping peacefully…)

 

 

So why shouldn’t a regular routine help us too? Once again, we are all different so we don’t need to be rigid: instead we need to experiment with what works best for us. There are however a few things that should be absolutes…

[You will see that several of the suggestions below are based in facts surrounding circadian rhythms, melatonin & serotonin. It is therefore worthwhile gaining a (very basic) understanding of these 3 concepts:

  1. Circadian rhythms are essentially our internal body clock, which runs 24/7 in the background of our brain (otherwise referred to as our sleep/wake cycle). These rhythms are basically the reason why at some times we feel drowsy, whereas at other times we are wide awake & raring to go. They are controlled by a part of the brain (the hypothalamus), but external factors such as lightness and darkness can also impact them.
  2. Melatonin is a natural hormone produced by the pineal gland. The gland is automatically ‘switched on’ when darkness falls, and this causes the hormone to be released into the blood stream, which in turn makes us feel less alert and more inclined to sleep. Conversely, during the day melatonin levels are hardly noticeable.
  3. Serotonin is a “happy hormone”. High levels of serotonin are associated with wakefulness; lower levels with sleep. The key here is that this hormone is synthesised by the pineal gland to make melatonin – hence both hormones are directly connected to good sleep.]

 

THE “DONT’S”

  1. Don’t drink caffeine for at least 4-6 hours before bedtime (caffeine suppresses melatonin production). Don’t forget this doesn’t just mean tea & coffee: think fizzy drinks & chocolate too, and do check food labels for caffeine content.
  2. Avoid alcohol (which disrupts sleep patterns – especially during the second half of the night when you would usually be sleeping more deeply) & nicotine (smokers’ sleep will be disrupted throughout the night by their cravings for nicotine).
  3. Don’t eat too heavily before bed, and be mindful of what foods you do eat. Eating some carbohydrates may induce sleepiness, but eating too heavily may lead to poor sleep. Foods rich in magnesium will relax muscles, foods which boost serotonin and/or melatonin levels will help encourage sleep.
  4. Avoid “screen time” before bed. Electronics & /or TV contain so many graphics that they will over stimulate you at bedtime. Electronic devices also contain a blue light which “suppresses melatonin production for more than twice as long as other light wavelengths, and alters circadian rhythms by twice the degree”. It is hugely important to turn off all such devices at least 30 minutes before bedtime (and 2 hours would be better still!). DO NOT use mobile phones, tablets etc in bed.
  5. Aim for a regular bed time & wake up time.  Resist the temptation to change this, even at weekends.
  6. Think of keeping your bedroom fairly cool at bedtime. Your body naturally cools down before sleep to encourage sleep: by keeping your bedroom cooler you will enhance this (ideally between 18-22 degrees).
  7. Do keep your room dark, either with curtains or black out blinds, or alternatively with an eye mask. Again, this is all about enhancing melatonin production. If you enjoy reading in bed, do so with a soft light.
  8. Try to keep clutter OUT of the bedroom. This will enhance your sense of relaxation, whereas clutter will do the opposite…

 

 

 

THE “DO’S”

  1. DO exercise during the day. Getting active will lift your mood & relieve stress – both of which are likely connected to your sleep patterns. It is also believed that exercise improves circadian rhythms “promoting daytime alertness and helping bring on sleepiness at night”.
  2. Doing vigorous exercise close to bedtime may be too arousing, but yoga and/or deep breathing exercises are definitely sleep inducing. Gentle mobilisation exercises are also helpful, as they will encourage muscular relaxation to combat the tensions of the day.
  3. If mind chatter is an issue for you, try journaling, or at least writing a ‘To Do List’ before bed to get these things out of your mind & on to paper.
  4. Consider the bed you’re lying on. Is the mattress good? Is the pillow right for you or do you wake with a stiff neck? Even the fabrics & colours you use on your bed may either enhance or deter sleep.
  5. Try drinking herbal tea before bed (chamomile is especially good for inducing sleep). Some say that milky drinks can help too, though there are mixed views on this one… It’s always worth trying it out to see what works for you.
  6. Consider any products you are using directly before bedtime. Many cosmetic companies offer a range of products which will help encourage sleep using things such as lavender essential oil, which is a relaxant. There are increasing numbers of companies that produce natural face and body creams, shower & bath products & pillow mists, all of which can genuinely enhance sleep if carefully chosen. It is vitally important to do the research and always read labels carefully.
  7. A warm bath can be incredibly relaxing, or for some a shower may have the same effect (make sure you do it mindfully!) Again, be careful which products you use: the wrong (chemically laden) cosmetics can load you up with toxins and make sleep ever more elusive. Alternatively, using products containing appropriate essential oils can enhance the sense of relaxation much further.
  8. Diffusing essential oils can be extremely calming – & will enhance your health on so many levels too. Lavender, frankincense, geranium are examples of oils to induce relaxation during the evening before bed. Lavender or chamomile are perhaps the best choices to have actually in the bedroom. [For more about which essential oils may enhance the mood you wish to create, click here].
  9. Establishing a regular mindfulness or meditation practice can help to calm “mind chatter”.

 

 

This was definitely what did it for me! I was so lucky in that I had the fabulous Mita to teach me on my 6 week Meditation Course, where I learnt to quieten my mind chatter by focusing on my breath. My main “take away” from the course was that when your mind wanders from the focus of your breath this is entirely natural. When I had spent hours lying in bed trying to do my own relaxation techniques, I had become sooo frustrated because I never seemed to be able to maintain my focus on relaxing – my mind was always grasshopper-ing off to something else. To this day I can hear my teacher saying “if the mind wanders this is totally natural: the mind is made this way. When it happens, you simply gently draw your thoughts back to your breath, back to the sensation of your breath within your body.” This for me was key: it was the thing that turned me away from frustration, and towards a true solution for my spinning mind…and sleep. On those rare occasions when sleep escapes me these days, I still hear Mita’s voice, and I know that softly focusing on my breath is my secret weapon to return me to the land of dreams.

 

Whether it’s you that is having problems with sleep, or someone you know, the above techniques genuinely work – and they are actually pleasant things to do. So if your body is crying out for a little more sleep – or for a little less stress & anxiety, as the two often go hand in hand – then please do try out these suggestions. We cannot over estimate the importance of sleep to both our physical and our mental health, and yet sadly this is so often overlooked…

 

 

If you do intend to try out some of these methods, it is a good idea to keep a diary of how your sleep patterns alter / progress as time goes on, so that you can then check back & see what might have worked best. If you would like a little more support or guidance with any of the above, do check out my “Notes for a Shaw Lifestyle” and my “Shaw Lifestyle Video & Audio Tips”, accessible here. There are various tools which you may find helpful, such as a Sleep Diary, a video of Mobilisation Exercises and an audio aid for Relaxation Techniques…

MY LOVE FOR ESSENTIAL OILS…

MY LOVE FOR ESSENTIAL OILS…

Ok, so I need to come clean here. Three years ago I knew absolutely NOTHING about essential oils: I mean literally nothing! Even when I first started to get involved with Neal’s Yard Remedies Organic (NYRO), although I knew they used something called “essential oils” in their cosmetic products, to me that simply meant they were using natural fragrance instead of synthetic ones – I still didn’t really ‘get it’.

 

and.then.I.discovered.diffusers

 

…and then I got totally addicted to using essential oils…well, let’s face it, there are worse addictions out there ;-).

(If you’re desperate to simply dive in, do scroll on down for your own Guide to Essential Oils…)

It all really started when a friend bought me a diffuser as a birthday present. I have to confess it sat on my sideboard looking pretty but not doing a lot for quite some time: I don’t think I really understood what it COULD do to be honest. It was only once I’d been working with NYRO for some time that I thought I really ought to do some research into these oils: I realised you can put them in a diffuser (light bulb moment!!)  realised they have endless health benefits, & realised I absolutely love them!!

These little bottles of oils can improve both mental & physical health. They can help with relaxation and improve your sleep, but they can also help revitalise & restore energy. Amongst them you can find remedies for headaches, digestive issues, cold & flu symptoms, immune disorders…the list is endless!

 

essential oils

SO WHAT ARE ESSENTIAL OILS?

“Aromatic essential oils are highly concentrated essences derived from plants”.

It might be from the dried seeds, from the petals, the roots or the bark, or even from the peel or the resin. In every case, the oils that are extracted can be used for #naturalhealing – & have been used in this way historically since the ancient Egyptians, Greeks & Romans.

It all sounds a bit random until you look into it a little more. These oils are actually the plant’s protection mechanism: they attract pollinators (therefore ensure the plant’s life cycle continues), & they fend off fungi & bacteria (therefore safeguarding against disease). So if they afford plants all these ‘health’ advantages by natural means, why shouldn’t they enhance our health too? Well here’s the thing: they actually do! According to aromatherapy, essential oils “harness a plant’s therapeutic properties to restore balance to the mind, body & spirit”. So these oils really are natural, holistic healers…& they smell fab as well!

 

HOW DO THEY WORK?

“Our sense of smell is 10,000 times more sensitive than any other of our senses, and recognition of smell is immediate. Other senses like touch and taste must travel through the body via neurons and the spinal cord before reaching the brain, whereas the olfactory response is immediate, extending directly to the brain.

“This is the only place where our central nervous system is directly exposed to the environment” (von Have, Serene Aromatherapy).

Our sense of smell can evoke powerful memories and emotions. When we smell something, signals are sent to the olfactory bulbs, and then on to the olfactory cortex of the brain. This is a part of the limbic system, which is involved in the forming of emotional responses (especially fear responses) and memories, organising and storing memories, and regulating emotional responses.

In very simple terms this is why two people may have such wildly different reaction to, for example, lavender. For you just a hint of lavender might evoke pure happiness as it takes you back to making cookies in your beloved grandma’s kitchen after a long walk through lavender fields. For others it may evoke memories of a nasty, grumpy old lady who lived next door & was always moaning at the neighbourhood kids (& had lavender in her garden)! The wonderful thing about essential oils is that many scents are interchangeable, as the qualities overlap from one oil to another. This means you can first see which oils might offer you the ‘remedy’ you are seeking, & then choose from amongst them which scent you prefer.

 

 

There are endless possibilities: if you research further into aromatherapy you will see that you can quite feasibly create a complete medicine cabinet of essential oils to use as remedies for a myriad of health conditions. A full discussion of these would take a month’s worth of blogging, and – if I’m honest – would probably lead to information overload & the sort of overwhelm I’m trying to help you to prevent!! So I am focusing instead on just one area: the use of oils to enhance your mood.

 

HOW CAN WE USE THEM?

There are many ways in which we can utilise essential oils:

  1. Inhalation (on a tissue, with steam inhalation, through a bath, through compresses, through a diffuser)
  2. Absorption into the skin (through massage oils, in ointments, balms & creams, through a bath or shower)

The simplest way to lift your mood with essential oils is through ‘tissue inhalation’: simply popping a few drops of your chosen oil on a tissue & then inhaling deeply. This is great as you can take the tissue ‘out & about’ and have a little mood enhancer in your pocket! At night you can use the same principle by sprinkling a few drops of your chosen relaxing oil on to your pillow (or by using a commercial ‘pillow mist’ containing essential oils, but please do always read the label to ensure all other ingredients are also natural). Using bath or shower products containing essential oils is another great option: the combination of the warm water, the steam & the oils can be incredibly powerful. You might like a citrusy smell to wake you up in your morning shower, or lavender or rose to relax you in the bath at night.

 

 natural bath products

 

My own chosen preference is using a diffuser. I simply love the way that a diffuser can utterly transform the feeling in a room within moments of switching it on. Again, you can choose the mood you are after…

 

  • A zingy “wake up call” to get you going in the morning
  • Focus to help you work or to help the kids study
  • A relaxing atmosphere to settle everyone when the kids come in from school

 

If you get out there & start trying out some oils I defy you not to get hooked! [I do appreciate that it can seem overwhelming at first, so if you‘d like a little help getting started, do check out my brief FREE guide to Essential Oils & Moods here]. Regardless of whether you actually believe in the benefits of aromatherapy, the very fact that the diffuser is ‘there’ and is gently emitting its vapours in to your space means that you will start to breathe more deeply as you become aware of the aromas. As you notice the fragrance you will breathe more deeply; as you breathe more deeply you will become more aware of your breath…hence you are breathing mindfully without even trying.

So, the long & short of it is that essential oils are one of the most natural (& also one of the safest) ways to enhance both physical & mental well-being. So what are you waiting for (& what have you got to lose)? Go on, give them a go…

 

You can’t buy happiness, but you can buy essential oils, & that’s pretty much the same thing!

 

 

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