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Looking after your digestive system and preventing stress this Christmas

12/28/2015

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During the festive season it can be easy to abandon all of our good habits and dive head first into a month of indulgence. From mulled wine to mince pies and cheese to roast potatoes, we’re faced with an abundance of food that’s just too hard to resist!
 
This onslaught can sometimes prove too much for our bodies, who aren’t prepared for the sudden binge. All this rich food can cause our digestive systems to play up, resulting in bloating, weight gain and added stress over the festive period.
 
If you’re worried about your digestive health then read on for some ways to make better dietary decisions.
 
Eat before you go out: A good way to avoid overdosing on unhealthy canapes (not to mention, having the Christmas drinks go to your head too fast!), eat a snack or meal before you go out so you’re not too hungry and tempted to gorge when you get to the party.
 
Post-party lifesavers: Bananas are a great source of magnesium, potassium and vitamin B6, which can all help to reduce the effects of over-indulging in alcohol; namely, the headache and nausea. Avoid painkillers, which can irritate your stomach. If you’re experiencing an upset stomach or diarrhoea then grab some post-exercise electrolyte tablets, which are great for replacing the salts and fluid depleted during drinking.
 
Rebalancing: incorporate probiotics and natural yoghurt into your diet to help boost your digestive system. Spoon yoghurt over fruit, muesli or porridge for breakfast, or add to the side of a curry for dinner. The natural enzymes will help promote a healthy digestive system and the gut’s ‘good bacteria’ and relieve feelings of bloating.
 
Flush it out: sip on lemon water the morning after to help rebalance your system and flush out toxins. To a cup of warm water, add a quarter of a lemon and leave for five minutes, then drink.
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How to avoid the effects of SAD and limited sunlight in the winter months

12/15/2015

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For most people, the winter months can spell a little gloominess and hankering after warmer weather. But for others, this can turn into full-on Seasonal Affective Disorder (SAD) which is more serious. Regardless of how the months affect you, here are some ways you can stay energised and in good spirits in the cold, dark months.
 
Get organised: because inspiration comes from doing. Getting your tasks and projects in order and making an effort to stay organised and on top of everything can actually help to relieve that ‘down in the dumps’ feeling. Arrange your to-do-list into something actionable by breaking down larger tasks into small projects. While being organised won’t necessarily directly relieve the symptoms of SAD, by being more focussed, productive and having clearer goals, you’ll be less likely to feel despairing and give up on things until the spring thaw.
 
Exercise and be active: don’t underestimate the positive benefits of exercise and a mood improver; starting a fitness regime can go a long way to making yourself feel better. Even just getting out for a walk during daylight hours can make a big difference. Exercise releases dopamine, a neurotransmitter responsible for regulating mood, which can be a big help.
 
Socialise: surround yourself with friends and family members that make you feel positive and good about yourself. By finding company and keeping as active as possible, this can provide a great distraction to keep you from spending the winter feeling lonely at home alone.
 
Brighten things up: Consider switching some of the lights in your home or office with natural light simulating bulbs. It might also be worth considering light therapy to help get more natural light, which involves sitting in front of a lightbox on a daily basis.
 
Seek help: if you’re prone to sinking into a more serious seasonal depression and have tried the previous tips then it could be time to talk to a professional before winter sets in.
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Practice mindfulness and stay stress free this Christmas

12/5/2015

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Christmas can be a busy, stressful time of year, where eating healthy and exercise can go out of the window in favour of parties, eating and drinking! And, while it’s billed as ‘the most wonderful time of the year’, it can feel like the most stressful. Below are some ways to help you stay on track with your fitness goals, destress and bring some balance to your lifestyle over the festive period.
 
Prioritise plans and parties: It may be tempting to give up on your fitness goals over Christmas and go to every single party you’re invited to, but to avoid risking stress and burn out, it’s OK to say no. Identify everything that is a 'must do' or 'must attend' and draw a line under or gracefully decline the rest.
 
Practice self-care: small or large, give yourself a self-care gift every day. Be present in the experience of the time. Do something to nourish your body, mind or soul. Notice how this fills you with a sense of peace and has a positive effect on your wellbeing.
 
Exercise differently: Try something seasonal like ice skating or going for a long, winter walk. Plus, exercising in the cold burns more calories than doing the same workout indoors!
 
Meditate: One of the simplest and easiest ways to harness your inner peace is to focus on your breathing and practice meditation. For more tips, see our blog post about practicing mindfulness: http://www.bodhi-movement.co.uk/blog/tips-for-practising-mindfulness.
 
Random acts of kindness: do something kind each day. Smile at a stranger or buy them a coffee. Email a friend you haven’t spoken to for a while to tell them how much you appreciate them.
 
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