wp_enqueue_scripts, admin_enqueue_scripts, or login_enqueue_scripts hooks. This notice was triggered by the create-block-gutenpride-editor-style handle. Please see Debugging in WordPress for more information. (This message was added in version 3.3.0.) in /home/punxmasc/healthyberkshire.rdgweb.co.uk/wp-includes/functions.php on line 6121wp_enqueue_scripts, admin_enqueue_scripts, or login_enqueue_scripts hooks. This notice was triggered by the create-block-gutenpride-style handle. Please see Debugging in WordPress for more information. (This message was added in version 3.3.0.) in /home/punxmasc/healthyberkshire.rdgweb.co.uk/wp-includes/functions.php on line 6121acf domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /home/punxmasc/healthyberkshire.rdgweb.co.uk/wp-includes/functions.php on line 6121bop-theme domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /home/punxmasc/healthyberkshire.rdgweb.co.uk/wp-includes/functions.php on line 6121The post Getting outside daily appeared first on Healthy Berkshire.
]]>With the pandemic creating significant changes to the way we work, socialise and shop, many of us need to find ways to navigate a new ‘normal’ and reset our daily routines.
For employees, changing from working in an office to working from home could mean that there are fewer opportunities to leave the house and socialise, never mind the guilt about leaving your desk for a quick mood-boosting walk. Scholars and students need time off from the pressures of learning and a classroom environment. Older people need to exercise and socialise to maintain their health and wellbeing. Research shows that taking just a short time outdoors has incredible benefits for all of us. Here are five reasons why getting outside daily can be great for your health.
Being in nature has been shown to reduce cortisol levels, which are indicators of stress in the body. But the benefits go much further than that. A study from the University of East Anglia1 reveals that exposure to green space also reduces the risk of type II diabetes, cardiovascular disease, premature death, preterm birth and high blood pressure.
Getting your daily dose of sunshine can boost your immunity and help you sleep better. Vitamin D, which our bodies synthesise when our skin is exposed to the sun, is necessary for the proper functioning of your immune system, bones and blood cells. Your body needs sunlight to make vitamin D, but you don’t need much. The outdoor elements also help set your sleep cycle, and sleep is an important factor in immunity balance.
Outdoor time will help you be more active and sleep better, both of which help you burn calories. If nothing else, being outside keeps you away from the lure of the fridge or snack cupboard! If you start to increase your efforts, exercise outdoors – walking, running or cycling – can be a good support to weight reduction. Parks and open spaces are right there and ready for you to use, and they’re free!
Mental health therapists recommend improving your mood by going outdoors daily and looking up at the sky. Being outdoors is known to help ease emotional and mental pain while improving mood and self-esteem. Sunlight is thought to keep your feelgood serotonin levels up. When you get outside, you’re also likely to see people who live in your local area, creating a sense of community which is important for your mental health.
Have you ever solved a tricky dilemma by taking a walk to help you refocus? To sharpen your concentration, giving you increased productivity and focus when you return to your desk, take an outdoor excursion to clear your mind. Being in nature also enhances your creativity. That’s worth popping outside for 30 minutes a day! Screen time is such a draw for adults and children alike, but taking a little outdoor adventure is good fun too. Newbury personal trainer Arland Craik sees the positive effects that being outdoors can have on a daily basis.
“I work with many people who have stressful jobs and lives, taking their exercise seriously as a way to stay healthy. Incorporating an outdoor element is a brilliant way to change their focus, lift their mood and take their minds off the stresses and strains of the day. It’s incredible to see the difference after just a few weeks of including outdoor exercise. Irrespective of fitness level, the first thing a new client says to me after a couple of sessions is that they just feel better! We’re so spoilt in Berkshire for outdoor space too – woodland trails, riverside views and incredible cycle routes.”
Arland Craik
So there you have it. Get your shoes on and take your first steps to a healthier body and mind with an outdoor walk.
Arland Craik, Newbury https://arlandcraikpersonaltraining.co.uk/
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]]>The post Quiet time appeared first on Healthy Berkshire.
]]>Do you ever have the feeling that your mind is so busy churning over your ‘to-do list’ that you’re not really paying attention to what you’re doing at the time? As our lives get busier and busier, taking time out to ease your pace from a frantic day is an important opportunity to take stock and slow your heart rate down. Mindfulness is an ideal practice for focusing your mind on the here and now, giving clarity and calm.
Research studies by the University of Oxford’s Mindfulness Centre show that mindful practice can help us live more fully and with a greater sense of perspective. There are many health benefits of practising mindfulness, including reducing and recovering from stress and depression, building emotional resilience so you can better cope with life’s ups and downs, better relationship and communication skills and an improvement in your general wellbeing.
Mindfulness as a practice is very simple to start including in your everyday life – there’s no need for equipment or space. It’s about concentrating on what you’re doing in the moment and not letting your mind race around.
“My daily practice begins with some mindful breathing before getting out of bed, which helps to shake off any negativity and sets the day off on a positive tone. I take a daily walk with my dog, Nellie – being out in nature can reduce our stress levels by 60% and it is a great way to clear the mind and connect with something bigger than ourselves.”
Tricia Wilkie
To get present in a moment, Maidenhead mindfulness expert and trainer Tricia Wilkie has a quick and easy ‘one-to-five’ exercise. “Stop where you are and count five things you can see, four things you can hear, three you can feel, two you can smell and one you can taste. By concentrating on what’s happening in this present moment, you give yourself a moment of calm and appreciation.”
Focusing on your breath can also be a good reset. Steady yourself, gather your thoughts and feelings and take ten deep breaths in and out.
Tricia says: “According to a Harvard study of over 2,000 people worldwide, we are estimated to spend 46.9% of our waking hours in a distracted state of mind rather than focusing on whatever we are doing. When we are not fully present, not only do we miss out on moments of joy, but we may find our behaviour is driven by our emotions rather than being in control ourselves. To experience negative thoughts and feelings is a part of being human but learning how to manage them so they do not take control of your day can be a really useful skill to have.”
About her own passion for mindfulness, Tricia says: “I personally discovered mindfulness when looking for ways to overcome my own high anxiety and frequent panic attacks that had started to get in the way of my daily life. I am delighted to say I have not had a panic attack in years since practising mindfulness. During the pandemic, I became aware of the old familiar panicky feelings beginning to rise again but by practising the mindfulness techniques, those fearful feelings soon dissolved back into inner peace and calm. In recent years, mindfulness has helped me to manage periods of depression. With daily mindfulness practice, more awareness of my triggers and symptoms and a knowledge of what helps me, I am never that unwell for very long.
“My daily practice begins with some mindful breathing before getting out of bed, which helps to shake off any negativity and sets the day off on a positive tone. I take a daily walk with my dog, Nellie – being out in nature can reduce our stress levels by 60% and it is a great way to clear the mind and connect with something bigger than ourselves. When mindfully walking, I do not listen to any podcasts or look at my phone, but instead tune into my senses to stay fully connected and present to my surroundings.”
On a final note, Tricia adds: “Meditation is an activity; mindfulness is a way of being. Listening to some guided peaceful practice audio at the end of the day is incredibly relaxing and helps me to unwind and prepare for a peaceful sleep. If you fancy giving mindfulness a go, there are some great resources available, many of which are free. Books, apps and courses all help but really, you could just start with one mindful breath in the morning and take it from there.”
Tricia Wilkie, The Mind Hub, Maidenhead tricia@themindhub.co.uk
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]]>The post Sleeping well appeared first on Healthy Berkshire.
]]>There’s nothing quite like waking up refreshed after a good, deep sleep and getting up raring to go and face the day.
Sleeping well is an important factor in maintaining a healthy lifestyle. Sleep patterns are a good indicator of your health as well as an enlightening way to identify potential health problems. For example, if you’re waking up in the night more often, there could be factors that indicate a change in your physical or mental health.
Establishing good bedtime and sleep habits can help you bounce back from a period of stress or ill health. Here are some healthy habits to get you started.
“A good night’s sleep starts with good habits during the daytime. Try to make time to do some regular exercise every day, since this will help your body have more deep sleep at night. Don’t exercise too close to bedtime though, or you might be too hot to sleep.”
Dr Lyndsay Browning
A consistent approach and regular bedtime will help your body start to listen to sleep cues. Parents use this method for preparing babies and young children for sleep with a warm bath, fresh pyjamas and bedtime story as steps leading up to ‘lights out’. Think about what routines might suit your lifestyle and allow your body to wind down for a good rest.
A popular idea is to have a stretch and meditate before bed. Make it a gentle stretch rather than a fully-fledged high-energy jump around, which would of course have the opposite effect to winding down. Turn the lights down low, breathe deeply and let go of your worries from the day. A recorded guided meditation can help if you don’t know where to start.
It doesn’t necessarily matter what time you go to sleep, but aim to head for bed around the same time each night to get yourself into the habit of being ready to rest. It might take a little while to get into a routine that your body is prepared for, but consistency is key.
Listening to music is one method many people use to prepare for sleep, while for some an audio book is guaranteed to lead them to the Land of Nod. Experiment with a few different subjects and playlists to see what works best for you. Switch it off before you go to sleep or set the audio to switch off automatically after 25-30 minutes so that it doesn’t wake you up again.
If you wake up feeling like you’ve had a terrible night’s sleep, it’s not always the best idea to stay in bed as it can sometime create a knock-on effect for your next night’s sleep. Get up, get moving and do your best to prepare for your night-time routine that evening. If this is a problem long-term, you may need a different approach and some help from a professional.
We’ve been speaking to Wokingham-based chartered psychologist, neuroscientist, author and sleep expert Dr Lindsay Browning about healthy sleep habits you can start with as part of a move towards improving your health.
These are suggestions for those who have the occasional sleep problem. If you’re having a long-term issue with lack of sleep, you may want to see your GP as a starting point for more in-depth help.
“A good night’s sleep starts with good habits during the daytime. Try to make time to do some regular exercise every day, since this will help your body have more deep sleep at night. Don’t exercise too close to bedtime though, or you might be too hot to sleep. Also, ensure that you leave the house to get some daytime light exposure every day, as this will help your circadian rhythm to know the difference between day and night, boosting your melatonin production at bedtime. Open the curtains wide as soon as you wake up and have a morning cup of tea in the garden or take a lunchtime stroll to get lots of light exposure.”
On the subject of caffeine, Dr Browning adds: “Caffeine has a six-hour half-life, meaning that six hours after you last had a cup of tea or coffee, half that caffeine will still be in your system, keeping you awake. If you struggle to fall asleep you may want to replace caffeinated drinks with decaf from about 2 o’clock in the afternoon. If you find that you are really struggling, you may start worrying about your sleep during the day and becoming increasingly anxious as night-time draws near. Try not to put pressure on yourself to ‘have’ to sleep well tonight, as that is likely to make things even worse.”
These are suggestions for those who have the occasional sleep problem. If you’re having a long-term issue with lack of sleep, you may want to see your GP as a starting point for more in-depth help.
Dr Lyndsay Browning, Wokingham, https://troublesleeping.co.uk/
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]]>The post Eating well appeared first on Healthy Berkshire.
]]>In the pursuit of a healthier lifestyle, nutrition is the bedrock of better health and wellbeing. If you could focus on just one aspect of becoming healthier, improving your diet may provide the greatest benefit.
Diet doesn’t only affect your physical health. According to the Mental Health Foundation, what we eat can also affect our mental health and wellbeing. Research shows that our gut can reflect how we’re feeling: if we’re stressed, it can speed up or slow down. Healthy food for our gut includes fruit, vegetables, beans and probiotics. Certain foods can make us feel better, for example a Mediterranean-style diet (one with lots of vegetables, seafood, fresh herbs, garlic, olive oil, cereal and grains) supplemented with fish oil can reduce the symptoms of depression. Paying attention to what you put into your body can have an incredible effect on improving your health from all perspectives.
“My single biggest piece of advice when it comes to improving your diet is to focus on the quality of the foods you eat rather than the quantity.”
Inder Singh-Virdi
In 2019, 64 percent of adults in England were overweight1, with 28 per cent being obese and 3 per cent morbidly obese. Obesity is a significant health risk and is associated with increased risk of diseases including diabetes, heart disease and some cancers. Many health issues like diabetes, high cholesterol and high blood pressure can be reversed with dietary intervention.
The NHS Eat Well website is a great starting point for working out what good foods you should include as part of your daily diet. Eating a wide variety of foods in the right proportions and consuming the right amount of food and drink will help to achieve and maintain a healthy body weight. Try to choose a variety of different foods from the five main food groups to get a wide range of nutrients. Be aware of where you source information from, as there can be lots of conflicting advice from unqualified healthy-eating gurus. Dieticians are qualified, regulated and often work closely with NHS departments. Nutritional therapists are increasingly joining GP practices around the UK to help address lifestyle-related diseases.
We spoke to Windsor-based Nutritional Therapist Inder Singh Virdi BA(Hons) mBANT to ask him for some simple steps to improve your nutrition. Inder graduated with distinction from the College of Naturopathic Medicine whilst reading for an MSc in neuroscience and is a member of the British Association of Nutritional Therapy.
“My single biggest piece of advice when it comes to improving your diet is to focus on the quality of the foods you eat rather than the quantity. Clients come to see me worrying about the number of calories they eat rather than the types of foods they eat. If you are eating a nutrient-dense diet, with at least five portions of vegetables per day, the calories will take care of themselves and results will come quickly.
Secondly, lifestyle change is a journey and not a destination. Rome wasn’t built in a day, so be kind and be patient with yourself. You can start with baby steps, aiming for one to two portions of vegetables per day, and you can gradually increase.
Lifestyle change is all about the long-run, so before making changes to your diet I recommend assessing your readiness to take action and your commitment to the long-term goals. If you don’t feel ready or committed, you may want to find ways to get your mindset on track first!”
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]]>The post Gentle Exercise appeared first on Healthy Berkshire.
]]>Taking the first steps towards regular exercise can sometimes seem daunting, especially when it comes to joining a new class of what seem like super-fit people!
For many, it can feel like too big a step to take to join an exercise class and being clad in lycra and getting sweaty with strangers is not something they’d ever choose. There are lots of smaller steps towards regular exercise to get started with. Even a little bit of movement is good for you, so make a commitment to your future health by getting started.
“Don’t set the goal too big because you may fail, and then once you’ve failed you may feel like you just can’t achieve any of what you would like to. Make a plan to first get out and be active, maybe reach out to a local gym or fitness classes for some guidance.”
Jemma Fulbrook
An early morning stretch to ease out your muscles can be fitted in around your pre-breakfast schedule. Make a game of stretching while you dress or challenging yourself to balance on one leg while you clean your teeth. It will start to make you more aware of your body and how you feel.
Take a deep breath of fresh air, feel the wind, rain or sun on your skin, blow the cobwebs away. Mental health practitioners recommend outdoor activity as a good way to start feeling better. Being in nature can give you a sense of calm and peace.
Meet a friend for a short walk. Catch up with people you enjoy spending time with and include exercise as part of the occasion. They may well be looking for a reason to move more too and you can support each other on your journey to feeling fitter.
Think about ways that you can build your routine from regular exercise to a goal that inspires you. It gives you a focus, a good reason to keep exercising and a target to work towards, no matter how small that goal is.
Once you start looking for ways to exercise regularly, you can find lots of resources. Walking routes through parks and green spaces, Parkrun 5km runs every Saturday, a choice of drop-in exercise classes. Think about the type of exercise that makes you feel good. Your local leisure centre should offer a range of exercise classes and you can find out how friends and family keep fit for new ideas.
If you don’t feel ready to join a group class, why not try an online class? There has been a huge growth in the number and type of online classes available, with free versions on YouTube and paid for versions via memberships. It’s a great way to get into the rhythm of a class gently and build your confidence, fitness and strength.
Tag an exercise opportunity onto an away-from-home daily event. It makes it easier to plan around if you’re already going out to do the school run, grocery shopping or a weekly appointment. Plan ahead and pack some kit for a swim, run or walk. Or perhaps you could even cycle instead of driving to your destination – that will give you green credentials as well as the feel-good factor!
There are many benefits to exercise – it can help you control your weight, combat health conditions, improve your mood and boost your energy. We caught up with award-winning personal trainer Jemma Fulbrook of Fulbrook Fitness in Reading for her top tips on getting started on improving your fitness.
“I always say making the start is the hardest part of your fitness journey. If you’ve done nothing for a while, start small. Don’t set the goal too big because you may fail, and then once you’ve failed you may feel like you just can’t achieve any of what you would like to. Make a plan to first get out and be active, maybe reach out to a local gym or fitness classes for some guidance. I always receive messages from people who are so anxious about the starting, especially when attending my classes for the first time, but I try to reassure them that we have all had to start from somewhere and being consistent will help you keep it. It’s a forever lifestyle change that will benefit you in so many ways and you will never regret it.
“Make those initial enquires, find the right person, class, gym or personal trainer that works for you, take a look online – social media has so many options of free workouts and ideas. Set some goals, such as how many times a week you will go for a walk, a jog, a run, complete an online workout, attend so many classes etc. and make yourself accountable by sharing this with a family member or friend. As a personal trainer I always try to help my team stay motivated; this is key to your success. Remember you won’t ever regret a workout! We all have to start our journey somewhere, so get up and get started.”
Remember to check with your doctor before starting a new exercise programme, especially if you have any concerns about your fitness, haven’t exercised for a long time, or have chronic health problems.
Jemma Fulbrook, Fulbrook Fitness, Reading, Muddy Stilettos award winner.
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