An alternative way to do simple mindfulness (Part 2)
Following on from part 1, I want to introduce you to more ways to do simple mindfulness.
1. Tuning into sounds
The hum of a gan, tickeing of a cloack, the round of rain on the window, voices outside the room. Realing tuning in ot hte volume, pitch and noticing if there’s a rthythmic quality to the sound.
2. Experimenting with taste
Using a small pleasant tasting boiled sweet, chocolate melting int he mouth or taking a few sips of water. Noticing the flavour, physical sensations and returning the attention when it wanders.
3. Smell
Simply light a scented candle where your like the smell or inhale the sent of your favourite essential oil by placing a drop on a tissue.
4. Hold an object in your hands
A pebble, wooden bead pen, cup etc any everyday object. Focus your attention in to notice the temperature, the texture (roughness/smoothness), the shape and how it feels. Experiment with your eyes start with open and then notice the difference if you close your eyes.
Remember mindfulness is about training the mind, so you don’t need to use breath as your anchor be creative, be kind to yourself and start simple with 30 seconds and build up the time slowly and gradually – its a practice not a race!
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Sleep – So you aren’t sleeping well, what can you do?
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.
Mundance superfoods – part 5
My final swap is nettles for spiralina. Spirulina's deep blue-green color reveals its active ingredient — chlorophyll — clearly. Health.com explains it as one of the oldest life forms on Earth and possibly consumed in Aztec and African diets centuries ago. Today it's touted for its ability to strengthen the immune system, reduce fatigue and combat allergies. Nettles are another plant with chlorophyll that even rivals the amount found in spirulina, but they're often found in ditch banks, forests and riverbanks. It's sometimes called "stinging nettle" because it does just that; if you touch it without wearing gloves, the tiny hairs on every surface sting like a bee due to the presence of formic acid, leaving small red welts. But internally, Bon Appetit asserts, it acts like a tonic:
"Taken over time, nettle will strengthen your circulatory, immune, and endocrine systems to promote peak function. The stronger these systems, the better position our bodies are in to deal with whatever might come our way."
Cooked or dried, though, this pesky stinging problem goes away completely; good thing, too, because this free foraging food is highly nutritious, containing fiber, lecithin, chlorophyll, sodium, iron, phosphorus, sulfur, potassium and vitamins A and C, according to Mother Earth News. It's been used in birth rooms and battlefields to stop bleeding, both internally and externally, and is considered to purify blood, as well. As a tea:"It has been found to help cure mucus congestion, skin irritations, water retention and diarrhea … stimulate the digestive glands of the stomach, intestines, liver, pancreas and gall bladder. Applied externally, nettle tea … relieves rheumatism in both people and animals, makes a first-class gargle for mouth and throat infections, helps to clear up acne and eczema and promotes the healing of burns."
To complete the series I want to point out that brocalli is arguably one of the most nutirtious vegatables readily available in supermakets. Not only does it support normal cell function and division, it helps your body detoxify and reduces inflammation and damage from reactive oxygen species (ROS). Another vegatable that I would highly recommend is rocket. It has many of the same nutrients and healing compounds, including fiber, vitamins A, C (to boost the immune system) and K (for bone strength), folate, calcium, potassium, iron, magnesium, phosphorus and manganese that are found in cabbage and brocalli. One study showed that rocket can be a powerful aid against gastrointestinal ulcers, psoriasis and skin, lung and mouth cancers. Many more vitamins and minerals help lower blood pressure and improve blood vessel function. References Bon Appétit July 19, 2017 Health December 27, 2016 Mother Earth News March/April 1981Natural ways to boost fertility through diet
In my previous post, I shared tips on how to change your lifestyle to boost your fertility. In this post, I wanted to share some tips on nutrition to boost your fertility based on scientific evidence. 1. Take a multivitamin Women who take a daily multivitamin take 5% less time to conceive than those taking a placebo. 2. Supplementation Take supplementation to correct any nutritional deficiencies. A study showed that magnesium deficiency is associated with female, infertility, increased miscarriage rates, and increased incidences of premature and low-birth-weight babies. When magnesium supplements were given for four months to six magnesium deficient women with unexplained infertility, all six conceived within the following eight month and produced healthy babies. In men, low levels of zinc have been linked to poor sperm quality and infertility. 3. Optimise your diet. Researchers found that an optimal diet for fertility was one with:
- a lower intake of trans fats with a greater intake of monounsaturated fats (found in olive oil, avocados and nuts)
- a lower intake of animal protein with a greater intake of vegatable protein (found in peas, lentils and beans)
- a greater intake of plant-based iron (from sources like whole grains, leafy green vegatables, nuts and seeds)
- a preference for high-fat diary products (like full-fat cheese and milk)
