Health New Year’s Resolutions
The new year is a natural time for focusing on new goals. At the end of the festive season we can feel like we have over indulged so want to refocus on health. I know I certainly feel like that. So I wanted to share some ideas for health new year’s resolutions.
- Focus on 1 health goal for 2018 as this focus will help you acheive it.
- Use the stairs more.
- Go outside for a daily dose of vitamin D.
- Focus on your breath when you feel the stress coming on. It’s a mini meditation session.
- Turn off all electronics 20 minutes before lights out at bedtime.
- Write down everything you’re grateful for at the end of the day.
- Drink more water than cafine.
- Add one thing to your life that brings you joy.
- Cook at home more frequently. You’ll end up getting healthier in the process.
- Forgive someone. Anger and resentment is like holding onto internal poison and can even harm your physical health. Life’s too short to not move on.
Related Posts
Can aromatherapy help people combat depression?
Nearly 20% of people in the UK experience symptoms of anxiey or depression in 2014 according the Mental Health Foundation. A systemic review of five medical databases has found evidence to support the effictiveness of aromatherapy for alleviating depressive symptoms. A team of scientists at the Hong Kong Polytechnic Univeristy found 12 randomiased controlled trials involving a total of 1,226 participants - 984 were female and 224 male, with an average age of 47. Two of the five inhalation studies and five of the eight massage trails reported improvements in subjects conditions, with the aromatherapy massage found to be more effective. So if you feel depressed why not try and aromatherapy massage. Note: Vitality Therapy do not offer aromatherapy massage. References
Mental Health Foundation. (2016) Fundamental Facts About Mental Health 2016. London: Mental Health Foundation.Sánchez-Vidaña DI, Ngai SP, He W, Chow JK, Lau BW, Tsang HW. (2017) The effectiveness of aromatherapy for depressive symptoms: a systematic review. Evidence Based Complementary and Alternative MedicineIs exercise beneficial for Neck & Shoulder pain?
The first reaction when we are in pain is often to take a painkiller. I know from experience in clinic, when that the painkiller stops working that is when our clients book a massage. But would exerise help? To me it is counter-intuitive to exercise when in pain so I was interested in a recent study that looked into this. A study of 176 people investigated if the standard Fustra20Neck&Back exercise programme (scroll to bottom for full details) for reducing pain and increasing fitenss of office workers with neck or lower back pain works. All the participants sat for at least 6 hours a day at a desk and had experienced at least 2 episodes of moderate pain in the last month before the study started. The study participants included both men and women between 30 - 50 years old. Half were asigned to the exericse group and half to the control group. The exercise group carried out the Fustra20Neck&Back exercise programme for 1 hour twice a week for 10 weeks. More than 90% of the particpants in the exercise group found that the intensity of the pain and fequency of the pain decreased significantly. Improvements in neck & shoulder flexibility and quality of life were also recorded. However there was no significant differences in lower back pain. Reference
Fustra20Neck&Back exercise programme The programme comprised a 10 minute aerobic warm-up on a cross-trainer. Then 10 functional flexibility exercises, four strength exercises, five core exercises and a 10 minute cool down. Click below to see the 10 functional exercises for your shoulders.Effectiveness of a standardised exercise programme for recurrent neck and low back pain: a multicentre, randomised, two-arm, parallel group trial across 34 fitness clubs in Finland
Click below to see the strenght and core exercises.
