Power Poses

So if mindfulness is doesn't requires lots of effort, and its really beneficial, why aren't we all doing it? While exploring a new city is naturally interesting, we rarely have the same enthusiasm for brushing our teeth, loading the washing machine or my commute.  So if you are like me, these are just some of the activities that I do on a regular basis that I have labelled "boring" and I go into autopilot (mindlessness). So the simplest way to practice mindfulness is to bring awareness to the daily activities you consider "boring". Another great way time to practice mindfulness is while you wait.  We are all so short of time that waiting is a huge source of frustration, whether its waiting for a train to turn up, waiting in line or being stuck in traffic.  These are all ideal times to just be mindful.  You can do this by focusing on your breathing and left everything else just be.  Start by breathing in and out slowly - one cycle should last for approximately 6 seconds.  Breath in through your nose and out through your mouth.  Letting your breath flow effortlessly in and out of your body. Our brains respond to short burst of mindfulness, so its ok to keep it short, a few minutes per day.    

So you have checked out my tips for having a good night’s sleep and you still aren’t sleeping well, so what can you do? First remember that we are very resilient and our bodies are built to cope with the odd poor night’s sleep.  We have an inbuilt ability to deviate from the “normal” pattern of sleeping which can be a big advantage in today’s demanding world. Napping If you imagine your cave man ancestors, with predators lurking around it wouldn’t always be possible to find a nice comfortable cave and sleep for 7 or 8 hours!  There is evidence that hunter-gatherers slept in short bursts of time throughout the day.    This sleep pattern is still around today in babies and young children.   In 2002, Ellen MacArthur competed in the Vendee Glob and set a new world record for fastest circumnavigation of the globe as a solo sailor.  During this 72 day race she had 385 naps the longest of which lasted 35 minutes.  So if you don’t have time for a long sleep or aren’t sleeping well, try napping! Keep your perspective Research has shown that people with SAD or depression often spend more time in bed, but not actually sleeping — leading to misconceptions about how much they sleep.  So while I would not recommend watching the clock – as it only makes people more concerned about not sleeping, it is useful to examine your thoughts about sleep.  For most people not being able to sleep properly is a temporary setback—uncomfortable and mildly debilitating, yes—but remember you WILL sleep again. Insomnia Insomnia is usually a symptom, typically secondary to something else. It is best characterized as the inability to fall asleep, stay asleep, or waking too early in the morning. These types of sleep disruptions are often indicators of other medical or psychological problems, such as sleep disorders or depression and anxiety.   Insomnia symptoms that last longer than 30 days are usually identified as “chronic” or severe. Treatments for Insomnia Cognitive behavioral therapy, or CBT, has become widely used to treat many symptoms of insomnia and is especially useful for relieving chronic or severe insomnia symptoms.  Alternative therapies such as melatonin, valerian, acupuncture and other holistic or compliment treatments including reflexology are also being used for insomnia.

In my introduction on natural sugars, I listed a variety of foods that can be added when cooking as a natural sweetner,  this would always be my preference.  I know there are times when we need a natural alternative to white sugar, previously I listed my thumbs down list of alternatives, so here is my thumbs up list. Maple Syrup Made from the sap of maple trees.  It contains 34 beneficial compounds including antioxidants, anti-inflamatories, zinc and magnesium.  It doesn't cause problems in the digestive tract so its ok for IBS sufferers.  Its a good natural sweetner when baking or as a substitute for honey. Palm Sugar A traditional Ayurvedic ingredient containing B vitamins that has a low gycaemic index (40) so is suitable for diabetics.  A good alternative to sugar in cooking, baking and in drinks. Barley Malt Extract/Syrup Its an unrefined natural sweetner derived from sprouted, dried, booked and reduced barley malt, which contains some minerals and vitamins. A good choice as a natural sweetner with almost no fructose or sucrose but can give a malty taste. Brown rice Malt/Syrup This contains maltotriose, maltose and glucose cheaper versions use enzymes to turn the starches into sugar while others use sprouted grains that realse enzymes which is better.  It doesn't contain fructose.  It can add a little crunch to baked and cooked products so is good in crumbles, flapjacks or granolas. Stevia Derived from the leaves of a plant from South America with the same name.  300 times sweeter than sugar (sucrose) but with a slightly bitter after taste.  Avoid products which aren't 100% stevia.  Use in moderation as it primes the body for a certain amount of calories for sweetness, so may increase appetite. Whole Cane Sugar A naturally unrefined form of whole sugar that is absorbed more slowly into the blood stream.  It can be difficult to find. Coconut (Palm) Sugar also known as Coconut Nectar or Blossom Syrup Rich in B vitamins, magnesium, calcium, potassium, zinc , 17 amino acids, short-chain fatty acis and antioxidants.  It contains inulin which is a prebotic which feeds the benefical bacteria in our gut.  However, there are mixed opinions on its sustainability.  It is said to taste like brown sugar. Yacon Syrup From the yacon or peruvian ground apple.  It tastes like a cross between an apple and pear.  It contains good amounts of vitamins and minerals plus a prebiotic.  It may not be suitable for people with IBS due to its high FOS (fructooligosaccharide) content.  It is suitable for diabetics.  Use instead of liquid sweeteners like honey and also in baking. References Alternatives to Sugar by Dr M Glenville (Lifestyles Press, 2016).