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MY TOP TIPS FOR A GREAT NIGHT’S SLEEP!

MY TOP TIPS FOR A GREAT NIGHT’S SLEEP!

 

Life today has taken us so very far from the life we were designed to be living. This allows us fabulous opportunities in terms of things such as technological advance, but it can also put tremendous stresses and strains on our bodies. This in turn often results in sleep issues, or at least in poor quality sleep, which means our bodies are not being allowed to rejuvenate as they should through the night.

 

If you are someone who struggles to get to sleep (or to stay asleep) you will be aware of this, but there’s more to it than that. If you are a “fall asleep as soon as my head touches the pillow” type, it is still worth taking a moment to ask yourself what the quality of your sleep is like. Do you wake feeling refreshed? Do you sense ease in your movement when you first get out of bed? Do you wake with a clear head? If the answer to any of these is “no”, then you too could benefit from the ideas below, especially because:

“Sleep is the golden chain

that ties health and our bodies together”

 

MY TOP TIPS

Creating a bedtime routine can be incredibly powerful. We know all about doing this for our kids: why shouldn’t it work for us too? Establishing a peaceful atmosphere can help induce relaxation, and a regular and calming routine can send a powerful message to the brain that it is time to unwind and switch off from the day’s happenings.

As someone who once experienced horrendous sleep problems, I had to work hard to discover the routine that worked best for me. So here are the habits I’ve established – and I truly know how effective these can be…

 

1. No screens for AT LEAST 1 hour before bedtime, and then be aware of using dimmer lighting as bedtime draws near. This one is all about melatonin production & how we can utilise understanding of this to enhance our sleep. If you feel you need a little help with getting “un-stuck” from those screens, download my FREE 10 Tips to Detox from Tech. 

2. Consider alternatives to television as a pre-bed activity. Although some TV can be a great switch off, it is still a form of blue light (and therefore suppresses melatonin production), and additionally it often encourages such a degree of engagement that it is sometimes over-stimulating. Reading a book, listening to a podcast or simply listening to music are all options which may be more relaxing.

3. Enjoy a relaxing warm drink. Various herbal teas are good, (my own preference would always be for chamomile tea), but for others warm milk does the trick (it contains both tryptophan and melatonin). Milk needs care though, because for some it can have the opposite effect: try it out yourself before making the decision. Whatever drink you choose, make sure that this too is a part of your calming routine: for example drink it whilst listening to something calming, and with the lights turned low…

 

 

4. Avoid vigorous exercise too close to bedtime, but do consider doing something calming such as yoga, with its emphasis on focused breathing and relaxation. If you combine a little mindfulness or meditation, you are also training the mind to become quiet and therefore still more ready to sleep.

5. Even if you don’t want to do a full yoga workout, I thoroughly believe in the benefits of a few yoga stretches before bed. Although we may think we’ve become physically relaxed during our evening, actually a day of postural imbalance followed by a tendency to sit in one position – whether watching TV or reading a book – for most of the evening can leave muscles and joints far from relaxed. We then get into bed & lie pretty much in one position for many hours: the combination of all this can lead to waking feeling stiff and aching. Instead, try a few gentle mobilisation exercises such as some shoulder rolls, a Pilates “roll down”, or a yoga “cat stretch” to ease out sore muscles and “re-mobilise” before getting in to bed. If you do this regularly you should start to see a difference to your movement quality in the mornings.

6. Make your cleansing routine – however simple or complex it may be – a calming ritual. Think of consciously massaging the skin as you cleanse it: take in the scents of your products and focus on your breathing throughout. Once again, you are making a pleasurable and calming event out of something which otherwise is just a “chore”. I would add here that it’s worth thinking about which products you use near to bedtime. Using natural products containing essential oils can aid relaxation and sleep, whereas other commercial alternatives may do the opposite. A great example would be a moisturiser containing frankincense. This essential oil has been used since ancient times to heal, strengthen, tighten and tone skin, whilst also inducing relaxation as it slows the heart rate…

 

 

7. A quick spritz around your bed or over your pillow with an essential oil based Pillow Mist will leave a waft of lavender or whatever your chosen scent may be, and can be another fabulous way to encourage relaxation and therefore enhance sleep.

8. If you have difficulty getting to sleep, a few drops of cedarwood essential oil on the soles of your feet can work wonders for insomnia.

9. All the many benefits of essential oils can be enjoyed best by using a diffuser, which is my own absolute preferred bedtime soother. Choose your own favourite from the many scents that can aid relaxation: lavender, frankincense, cedarwood, marjoram, chamomile, vetiver… If you’d like more ideas on which oils may be best for you, do grab my FREE DOWNLOAD to learn more about the many options.

10. If in spite of all these suggestions you are still struggling to sleep, or if thoughts are still racing around in your head, try Belly Breathing whilst focusing on slowly relaxing body and mind. If you struggle to focus yourself, you may find that listening to an audio guide for relaxation techniques helps, until you gradually drift to the land of dreams…

As you can see, every one of my suggestions above offers a NATURAL solution. We can choose from so many natural remedies that go back to ancient times – and those of you who follow me surely know my theory that to enjoy and prosper from the wonderful opportunities that this modern world of “tech” offers us, we have to find a balance between the ancient and the modern worlds. I truly believe that a return to those ancient and proven methods that originated when we lived life in the way it was intended can be a great (& necessary) antidote to modern life and its stresses – and to its sleep problems.

RELAXING FOODS

RELAXING FOODS

This week I am thrilled to be sharing a post by Emily Fawell of 4wellpeople. Emily is a friend & colleague, whose work as a Nutritional Therapist I greatly admire. In this post she gives some simple, practicable ideas on how best to use our nutrition as an aid to relaxation…

Relaxing foods are precious resources for all of us leading hectic lives. Every day, we rush from a demanding job and family life, to a full-on social life, giving little thought to our body’s desire to relax.

 

If you find it hard to wind down after a demanding day, or need to introduce a little extra calmness into your weekend, then try adding the following relaxing foods into your diet…

 

OATS

Oats have many health benefits: they contain beta-glucans which support the immune system, and lower cholesterol; they are packed full of fibre which means that they release their energy slowly, which means more sustained energy levels; and they are an excellent source of selenium which is a powerful antioxidant and an important mineral for thyroid function. In addition to all this, they also contain good levels of tryptophan which promotes good mood and sleep.

 

LETTUCE

Remember Beatrix Potter’s Flopsy Bunnies?  They ate so much prized lettuce that Farmer McGregor was able to pick them up and pop them in his sack, to take them home for the pot. The milky sap that oozes from lettuce when it is cut contains the chemical Lactucarium, a sedative and pain reliever, structurally similar to opium, but not nearly as strong. In some cultures, lettuce is served at the end of an evening meal because of its soporific qualities.

MAGNESIUM RICH FOODS

Magnesium is a mineral which is vital for nerve function, and a common sign of deficiency is muscle twitching and restless legs. We use up large quantities of Magnesium when we are stressed or exhausted, and a twitching eyelid is often a sign that we are doing too much. To boost your magnesium intake eat

  • plenty of nuts,
  • seeds
  • and dark green leafy vegetables such as
  • spinach,
  • chard,
  • broccoli,
  • cucumbers
  • and green beans.

Another relaxing way to increase your magnesium levels is to take a bath in Epsom Salts.

 

DARK CHOCOLATE

Dark chocolate is packed full of antioxidants, and as a result is good for heart health and the immune system. But it also has other benefits – it can lower cortisol (the stress hormone) and it stimulates your brain to produce opioids which make you feel good.

Make sure you choose a good quality dark chocolate, the higher the cocoa content, the better – at least 70%.

 

MILK AND OTHER DAIRY PRODUCTS

Calcium, the mineral which is found in milk and dairy products has a sedative effect on the body. This explains why many of us were given milky drinks at bedtime. Dairy products are also high in tryptophan, which the body converts into serotonin, a feel-good neurotransmitter – good levels of which are needed for sufficient melatonin, the sleep-inducing hormone.

 

GREEN TEA

If you feel stressed out during the day try replacing regular tea with Green tea. Green tea has higher levels of a chemical called L-Theanine than other teas. L-Theanine promotes a state of relaxation in the brain. It does, however, contain some caffeine (less than regular tea or coffee) so if you are caffeine sensitive you could try a decaffeinated Green tea.

 

CHAMOMILE TEA

Chamomile is renowned for its calming properties and is a great tea to take in the evening before bedtime. Its relaxing benefits are due to high levels of a chemical called apigenin, which in clinical trials has been proven to reduce anxiety.

 

 

So why not try adding a few of these relaxing foods and drinks to your diet and see if you can induce a greater sense of calm?

 

 

If you have enjoyed this blog post, why not learn more about nutritional therapy and how it could help you if you are worried about your anxiety levels.

If you think you might benefit from some support, please call Emily Fawell, on 07967 639347 for a free 15-minute consultation or email emily@4wellpeople.co.uk.

PLASTIC & FOOD PACKAGING

PLASTIC & FOOD PACKAGING

I am delighted to welcome back Lisa Patient as this week’s guest blogger. Lisa works together with my friend and colleague Emily Fawell. Both are registered nutritionists, and you can learn more about their work at Vital Health Nutrition here. In this article which was initially written for the #ion_nutrition Institute for Optimum Nutrition magazine, Lisa paints an honest picture of the desperate need for a Plastic Pollution Solution. This is something I feel incredibly strongly about: please do read and share, and then maybe take just a few minutes to consider what YOU might do to cut down on your own plastic consumption…

 

The United Nations Food and Agricultural Organization estimates that 1.3 billion tonnes of food is wasted annually, so keeping food fresh for as long as possible is vitally important for the economy and the environment. But how safe is the plastic packaging that we use today? Lisa Patient writes for the Optimum Nutrition Magazine:

 

Plastic, in many forms, is the most widely-used material for food packaging. It was first introduced in 1949 as a product called Saran Wrap (a forerunner to products such as Clingfilm in the UK), and soon went on to replace traditional methods that used cloth, paper, or glass. Developed from the first type of plastic to be invented [polyvinylidene chloride (PVDC)], food wrap plastic could keep out air, moisture, and chemicals. It was also versatile, lightweight and cheap to transport — unlike glass, which incredibly dates back to 1,500 BC as a food packaging and meets many of the criteria for food storage.

 

HORMONES

But despite all of plastic’s positives, it has been suggested that exposure to some types could disrupt our hormones. Some research, predominantly using rats and mice, has shown that the chemical structure of certain plastics causes them to either mimic the function of a hormone with a similar molecular structure, or block the action of a hormone by latching on to the receptor site that triggers a hormone to activate. For example, a chemical called Bisphenol-A (BPA), which is used in plastics, has a structure similar to the female hormone oestrogen; a comprehensive review of BPA published by the State of California links it to a number of female hormone conditions including recurrent miscarriage and polycystic ovary syndrome.

Many of us will have encountered the term ‘BPA’ on products that are marketed as BPA-free. Widely used since the 1960s, BPA is a component part of the white lining inside food cans, and 
is found in drinks cans, plastic water bottles, and bottle tops. Studies, mostly from the US, have found that circulation of BPA in women’s bloodstreams is common: one study that tested 85 samples of umbilical cord blood found that all 85 contained BPA. In another study of 268 pregnant women, 96 per cent tested positive for BPA in their urine.

Whether or not BPA causes actual harm to human health, however, is contested by the plastics industry because very few studies have been carried out on human subjects — although one 2015 study linked levels of BPA in mothers to low birth weight in babies, with female babies affected more than male babies.

But it is not just women’s hormones that are suspected to be affected by plastics. A recent study found that surfynol, a chemical used to create multi- layer food packaging, damaged sperm in laboratory tests. Analysis of the sperm showed multiple defects including their ability to swim, to make energy, and in their protection mechanisms.

 

 

CARDIOVASCULAR & WEIGHT WORRIES

Another area of concern is phthalates, which are chemicals that are used to soften plastics, and which can leach onto food during microwaving and heating. Emerging evidence suggests these may damage the walls of arteries and may directly damage heart cells. A 2014 study linked dietary phthalate exposure to higher systolic blood pressure in children and adolescents.

However, plastics containing these phthalates are commonly used to package processed foods, and so it may be that further studies need to separate the risk factors of phthalates and quality of diet.

It has also been suggested that some plastics may affect cholesterol levels. Widely used perfluoroalkyl substances (PFAS) have been shown to interfere with the genes that regulate cholesterol metabolism, affecting how much cholesterol we produce, and how effectively it is transported around the body. Resistant to heat, water and grease, PFAS are used to line non-stick cookware, greaseproof paper, fast food wrappers (particularly burgers and fries) and microwave popcorn bags.

And it may be the case that dieters in particular should beware of these plastics. More than 620 people participated in a weight-loss trial in Louisiana over two years, during which time blood samples were regularly taken to assess subjects’ blood levels of PFAS. After two years of dieting, higher PFAS concentrations in the blood were linked to weight regain and slower metabolic rates (the rate at which we extract energy from food), particularly in women. The study concluded that “the possible impact of environmental chemicals on the obesity epidemic therefore deserves attention”.

In mouse studies, BPA has also been linked to weight-gain; one study found that even a low dose of BPA caused disruption to the metabolisms of male mice, affecting body weight, food appetite, and insulin and glucose regulation.

SCALE OF THE PROBLEM

Currently, we can’t seem to escape plastics. Samples taken from water supplies around the world have shown that the vast majority of water supplies across all continents are contaminated by microscopic plastic fibres. In the UK, plastics were found in 74 per cent of samples — so avoiding plastics may be more difficult than we might like to think.

And it’s not just tap water that is affected. A broad analysis of 259 bottles of water from 11 different brands sampled from Europe, Asia, Africa and America, found that 93 per cent contained particles of microplastic, including polypropylene, polystyrene, nylon and polyethylene terephthalate (PET).

 

Demonstrating how difficult it is to avoid plastics, one fascinating study in 2012 analysed the blood levels of phthalates and BPA in a group of volunteers that had been restricted to an organic natural diet that had not been in contact with any plastic packaging. These were compared to samples from a group eating a regular plastic-wrapped diet. Much to everyone’s surprise the concentration of phthalates in the blood of the organic group actually increased over the course of the study. After much investigation, the research team attributed this to leaching of phthalates from the plastic tubes that were used to extract organic milk from the cows’ udders.

 

INNOVATIONS IN FOOD PACKAGING 

The plastics used in food packaging do not biodegrade, but instead break down into smaller and smaller pieces until they become tiny particles called microplastics.

Frans Timmermans, first vice-president of the EU, has said that Brussels’ priority is to clamp down on “single-use plastics that take five seconds to produce, you use it for five minutes and it takes 500 years to break down again”.

But nature may have a solution — in the form of microbes. A paper published in
 the Journal of Chemical and Pharmaceutical Research discusses how microbes and fungi could be used to break down plastics.

For example, mangrove soil taken from the Niger delta contains a family of bacteria called the Aspergillus species, which feed on carbon from both high-density and low- density polyethylene, the latter of which accounts for about 60 per cent of all plastic waste.

The race is on to produce packaging and bottles that are wholly or partially made from plants or biomass such as corn, sugarcane, cellulose, seaweed and algae. In the meantime, some consumers are looking for more natural ways of storing food. Herbs, for example, have been used for centuries as a means of preserving foods, and recent publications describe success with cinnamon oil, rosemary extracts and green tea as preservatives, using them to line the inside of packaging.

However, any changes to our use of plastic is likely to be consumer-driven rather than led by manufacturers. This is because the success of plastic remains: it’s very low cost to produce, and change can be expensive.

 

For a referenced version of this article, please click here.

 

 

 

If you would like to learn about the alternative to plastic food wrapping that Shaw Lifestyle recommends click here

 

MY SELF CARE MORNING

MY SELF CARE MORNING

 

“Self care” can cover so, so many things, so that sometimes just fitting it in can seem like a marathon of a task. But actually, if we get in to the habit of putting a few simple steps into place daily, we will find our Self Care Ritual becomes both easy & enjoyable!

So, what are my recommendations for self care? Well, how’s about I tell you MY way of doing it…

 

MY SELF CARE START TO THE DAY 

1. Belly Breathing – before actually getting out of bed. This is so powerful. As I am just “coming to” in the morning, I roll to lie on my back, direct my thoughts to my breathing and do just 1 or 2 minutes of abdominal breathing. It is such a great way to start feeling energised and refreshed for the day ahead.

2. Step-by-Step Gratitude. This is adapted from Rhonda Byrne in her wonderful book “The Secret”. My own version is that when I get up in the morning, as my first foot touches the floor I name (out loud) one thing I am truly grateful for; as my other foot touches down I name another; as I walk into the bathroom I name a third. That’s my 3 gratitude journal entries done without the need for a pen & paper – it is such a game changer for a positive start to my day.

 

3. Diffuser ON. I choose which essential oils I want according to the mood I feel I need to create – something citrus-y for vitality, geranium for balance, or maybe rosemary for focus. Whichever I choose, those gorgeous scents fill the air & really can switch my mood (and they encourage me to breathe mindfully too).

 

4. DON’T go to my Phone! This is really important. I stopped having my phone in my bedroom at night a long time ago, but it took much longer to break the habit of looking at it as soon as I came downstairs. But nowadays it’s an absolute: no phone until breakfast is done and the kids are all out at school. It may sound simple (though I confess it wasn’t simple to achieve it) but it is so powerful.

 

5. Hot water & lemon. There are many advantages to making this the first thing that goes into your digestive system in the morning, but for me it’s also about mindset. If the very beginning of my day includes consuming something that is nourishing me and specifically good for my health, I am oh so much more likely to continue that way for the rest of the day.

 

 

AND THE REST OF MY DAY…

My personal choice is that these 5 steps have to happen in order. Then the following 3 will happen at some point during my day: exactly when will vary each day of the week, depending on my other commitments.

 

6. A truly mindful coffee (or a herbal tea if I’m being “good”!) Instead of grabbing that #onecoffeeaday on the hoof, I try to take ten minutes to stop and pause, and to really enjoy it. It enforces a break from my pc, or my sessions or whatever I may be racing at (& that pause is so great for my mental health), and it also means I enjoy the coffee so much more – and that in turn helps me to stick to just one-a-day!

7. 20 minutes of reading – either a novel or a personal development book. If it’s a novel it’s usually for pure escapism, if it’s personal development…you guessed it, it’s for personal development!

 

8. Between 10 & 20 minutes of meditation. This is another true game changer for me: discovering meditation very literally changed my life. It really does only need to be 10 minutes a day, and whenever I slot in those few moments of utter peace I feel I can get off the merry-go-round of life, just for a little. As a note, I am not perfect(!) so there are days that I don’t manage to fit it in…and on those days I feel the difference and I truly feel so much less “in control”.

 

 

 

 

This list isn’t exhaustive, and it certainly doesn’t provide a “one size fits all”. These are simple strategies that work for ME: some will resonate with you also, others may not. What matters most is that you take the time to consider what will work best for you, and then you carve out the time to make it happen. Taking that step to find the time is undoubtedly the first step towards #selfcare – and surely one of the most important. 

 

MY TOP TIPS TO MANAGE HORMONAL IMBALANCE

MY TOP TIPS TO MANAGE HORMONAL IMBALANCE

 

Hormones!! They control most of our body’s major systems, and they determine almost everything in our body, from growth, mood and behaviour to metabolism, digestion and fertility…so they’re pretty important! In order to stay fit and healthy, we have to ensure we maintain HORMONAL BALANCE. Like any balancing act, this requires constant fine tuning:

“Think of hormones like a cake recipe. Too much or too little of any one ingredient affects the final product.”

So, what can we do to help achieve this balance?

HERE ARE MY TOP TIPS:

1. Check your nutrition. The energy and nutrients in your diet provide the building blocks your body needs in order to produce hormones, and to fuel your body effectively. This is a huge topic in itself, but in simple terms aim to eat digestion-friendly protein (which helps build hormones), fruit and veg for antioxidants (to balance hormones), healthy fats and complex carbohydrates (also to balance hormones), and probiotics to maintain gut health. 

2. Avoid inflammatory foods such as refined carbs, sugar, coffee and alcohol. The inflammatory response is directly connected to hormonal balance.

3. Get active. Exercise affects dopamine and serotonin levels (both of these hormones are mood boosters), and also levels of testosterone and oestrogen. The recommendation is for a a combination of strength training and cardio-vascular workouts to gain maximal health benefits and to boost hormone levels. (We must remember however that excessive exercise can create hormonal imbalance, so considered exercise is key).

4. Practise stress management to help keep stress hormone levels in check. Again, this is a huge topic, but typical strategies (aside from the others in this list) include abdominal breathing, journaling, getting out in nature, and meditation or mindfulness, all of which will help balance these vital hormones.

5. Watch your coffee intake. There are many studies showing just how detrimental coffee can be to our hormonal balance, affecting cortisol, dopamine, oestrogen-to-progesterone and insulin. Admittedly different individuals have varying reactions to coffee, but taking into consideration all of the above, plus the fact that caffeine causes inflammation and can damage the gut lining (all related once more to hormones) it’s surely worth cutting down!

6. Think about plastic pollution. Whilst plastics are slowly destroying our planet, they can also be highly detrimental to our own health, and disruptive to our hormones. Just one example is “Bisphenol A”, or BPA. This is a synthetic chemical found in many plastics, which can either be ingested or absorbed through skin contact.  Various studies have shown that once in the body BPA “mimics the action of the hormone oestrogen and disrupts the endocrine system – the glands that produce hormones regulating, among other things, metabolism, growth, sexual function and sleep”. Surely this is reason enough to cut back on plastic

7. Check your bathroom cabinets. Chemical preservatives used in many commercial cosmetics may cause changes in reproductive hormones in women. We should be especially aware of products containing parabens, as these widely used preservatives have been shown to mimic oestrogen. Do stop and think and do the research before you next buy a new cream, potion or lotion. Choose wisely: there are many alternative products which are genuinely natural and chemical free.

8. Experiment with essential oils. Swap your cosmetic products for those containing essential oils (some of which actually help to balance hormones according to aromatherapy), or alternatively, pop those oils in a diffuser! This is a real double-whammy: essential oils are natural preservatives (so avoiding the need for parabens and such like), and they are also full of anti-oxidants which will aid hormonal imbalance (see point 1 above).  

9. Get enough sleep. Give full value to your bedtime routine and sleep patterns, & be sure that when you do get to bed you are experiencing good quality sleep. Without this, every one of the above suggestions will be less effective…

 

WHY BOTHER? 

Balancing our hormones can be a long process, but the potential results are endless. Achieving hormonal balance can help to:

“reduce mood swings, depression, anxiety, and irritability; increase energy and reduce fatigue; boost happiness, mental clarity, and focus; reduce weight and decrease hot flashes and night sweats; and eliminate acne and hair loss.”

I’m pretty sure there is something on that list that most people would like to achieve, so why not make a start today? Don’t try to do it all overnight: choose which of the above tips feel more “doable”, and start putting them in place bit-by-bit. And remember: if we wish ANY of the above to be genuinely effective, we must ensure that the tweaks and adaptations we make become ongoing LIFESTYLE CHANGES. A flash-in-the-pan attempt to change your health in any way is never going to create lasting results. Instead it MUST be an ongoing commitment to honour and cherish your own health…

 

 

 

MUMS MATTER

MUMS MATTER

 

As mums, if we don’t take care of ourselves, there is little chance of anybody else doing it for us!!

By nature it is mum’s job to nurture and protect her young, but in this day and age there is so much more going on too.  We often seem to end up juggling our kids, our partner, our dogs, the goldfish & the neighbour’s cat(!) and this can very definitely take its toll on our health. If we don’t practice a little #selfcare along the way, we can end up making ourselves ill, or suffering from burnout.

 

WHAT TO DO ABOUT IT

Taking a little time out for YOU is so valuable in terms of “topping up” your own health – both mental and physical. It also provides a powerful message to our kids. We are all aware of giving positive examples to our kids by ensuring they see us eating well and/or keeping active, but do they see us taking care of our mental health too? If we can start putting small steps in place to do this ourselves, we will become role models for future generations. This can be the first move towards kids, tweens & teens creating their own toolbox for a positive outlook, and for true #connectivity (with their family and not with a screen), which is so very important as we watch statistics on youth mental health worsen daily…

 

MY TOP TIPS

  1. Get out in nature – enjoy being out in the open & walk, run or simply sit and breathe.
  2. Take a mindful shower or a bath and pop in a few drops of essential oils.
  3. Read a book.
  4. Find some calming music to Just Breathe, OR grab your fave dance track and SHAKE IT!
  5. Take 5 minutes to try out relaxation techniques – download my audio aid here.
  6. Go through your cupboards and/or your shopping list and make sure you have some positive Mood Food to hand for your daily snacks.
  7. Get creative! Create a masterpiece or simply doodle, get knitting or bake a cake!
  8. Grab a pen and start a journal – write down 3 things to be grateful for each day.
  9. Choose a task you do daily to practice mindfully – drinking your coffee, showering, taking a walk.
  10. Think about your sleep patterns: give value to the slot of time BEFORE you sleep and be sure to create an environment that is genuinely relaxing so you make the very most of this chance to truly relax & recharge.

 

The most important point in all of this of course is to carve out a little time to achieve this self care daily. It really does only take ten minutes a day, and the benefits are immeasurable – for you and for all those around you. So make the decision TODAY to give a little back to you…

 

As a mum I truly do know how overwhelming it can seem just to find those ten minutes a day. If you are struggling with this and feel you’d like a little more help in structuring this in and truly making it happen, grab my FREE DOWNLOAD here

 

 

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