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Natural aids and sleeping positions for a good night's sleep

9/25/2017

Waking, feeling refreshed after a restful night is how we are supposed to start the day; but for many the elusive 8 hours is a just a pipe-dream and sleep evades them until the wee small hours, or worse, they may drift into a good night's sleep only to wake at 3am and find they cannot fall back to sleep.

We are supposed to sleep 8 hours a night, which is achievable if we hit the sack at around 10pm. Less sleep can alter your concentration, thinking abilities and affect your food choices. 'Sleep hygiene', a term used by sleep specialists, includes avoiding caffeine, alcohol and use of screens in the hours before bed, whilst practising a relaxing bedtime routine.

Here are our top tips for a natural nudge into the land of nod.

Essential oils to try for a restful night are sandalwood, frankincense and mandarin, with old favourites bergamot and lavender seeming to top the charts for sleep-inducing qualities. A couple of drops on your pillow or in a diffuser should be enough to send you off.

Clinical trials have found preparations of Passion Flower (such as tinctures, infusions, teas and liquid extracts), to be as effective for reducing anxiety as some clinical drugs. The calming effects of the Passion Flower can stop the vicious cycle of thought-preventing-sleep, in its tracks, without the side-effects of pharmaceutical drugs.

Bedtime turmeric tea (aka golden milk) is an incredibly anti-inflammatory drink to take before bedtime, and has a calming effect to help you drift into a deep sleep. You can find a recipe here.

People tend to sleep in the position they find the comfiest (even if they drift off in a different position). For health, back sleeping is the best (unless you suffer with sleep apnea). You can use pillows to train yourself into a different position, as experimenting with a new sleeping position may help you get a better night's kip.

Why New Years Resolutions should be New month or week resolutions, and how to crack them

8/2/2017

Eight months into the year, what have you achieved? Think back to December 31 2016, or even January 1 or 2 2017: did you set New Year Resolutions? Did you write them down? Can you tick any of them off? We think New Years Resolutions should be new month or resolutions. Why? If we break down our goals into achievable goals in our busy lives, we are much more likely to achieve them and have an ongoing sense of accomplishment, as we build and contribute towards those bigger life goals.

So how can we work towards our goals, whilst having this ongoing sense of fulfilment/ achievement?

1. Go back to your New Years Resolutions (or start afresh) and write them down, making sure you are using the PRESENT TENSE: write as though you have already achieved them, for example 'I speak conversational Spanish' or 'I run 30 minutes every day', whatever it might be.

2. Now take a good look at your list: which of these ten goals would give you the greatest satisfaction in the achieving of it?

3. Whatever that goal, give it its own sheet of paper and set a deadline, make a plan and take action: break it down into months (and into weeks) and do something every day that moves you toward your goal.

4. Write out the goal (s) that you make your focus in the present tense on card or coloured paper and display them in a space in your home. You can also use pictoral versions of your goal. Keep these somewhere visible.

5. Read your goal(s) aloud to yourself/ say them out loud every morning. Identify the step you will take today and prioritise this action.

6. Have you ever noticed the number of highly successful people that always wear the same outfit? Ever wondered why? Free up some mind space for your goal and the steps towards it, by being organised and disciplined; for example you could plan your week's evening meals at the weekend or plan your outfits for a week and make sure they are all ready.

How to move more without committing to a marathon.

6/26/2017

The world is made up of 2 types of people: those who love sport and exercise, and those who want to love sport and exercise, but life (and excuses!) get in the way. Does this sound familiar? You may have heard of the runner's high. It's the rush of feel-good brain chemicals released during high intensity exercise, that seasoned runners know well. This could be a tempting prospect for many, who are waking up to summer and all its promise. However a word of warning to the novice: as powerful as they are, endorphins cannot override an injury or lack of training, thus newbies aren’t likely to feel elated when they are just starting out.

So if we can't expect a runner's high, should we give up exercise and go home?

The simple answer is no. Not everyone has the time or inclination to go straight for a triathlon or marathon training. But we all know know the truth in the phrase "Rest is Rust". Like all well-oiled machines, the human body needs regular "lotion" to keep it moving smoothly without seizing up and experiencing pain. Where can we get this "lotion"? Quite simply, through movement. The more we move, the more we can move. Movement (and drinking plenty of water) keeps our fascia hydrated (the network of connective tissue beneath the skin keeping in place muscles and internal organs), allowing us a greater range of movement and less pain.

Ideas to keep moving:

Take up a new class
Dust off your bike and go for a ride instead of driving (it's kinder to the planet)
Wear a pedometer and aim for 10-12k steps a day. This can help you walk more by reminding you to walk, and by setting new goals.
Go to a gig and dance all night
Begin your day with a stretching routine (there is a multitude of resources online if you need some help in this area)
Wear comfortable shoes and aim for a 20 minute walk every day, where you can walk at such a pace (preferably uphill or sufficiently brisk) to get slightly out of breath for 2 mins, followed by 4.5 minutes of rest or slow-paced walking, and repeat.
Get off the bus early or park further away from your destination, and walk.
Buddy up- Various studies show that, exercising with a friend is linked to increased fitness levels.

Understanding Inflammation

5/18/2017

Inflammation is one of the body's natural responses, and much like the rush of adrenaline we get in a fight, flight or freeze situation, once stood the human race in good stead in terms of fighting infection and human survival. But in the absence of sabre tooth tigers and open pus-filled sores left to fester and poison the blood, chronic inflammation can really mess up the body in many ways.

In Spring we experience runny noses, itchy eyes, sneezes a-plenty, stuffy heads, and clogged sinuses that make you feel miserable. This is a message from your immune system: putting up its barriers, preventing harmful substances from entering the body. For many, that means relying on a cocktail of antihistamines, eye drops, and tissues until we can breathe freely again. This is acute inflammation at its finest.

People living with inflammatory disease like arthritis who have overactive immune systems also experience inflammatory conditions but this is long-term, so chronic. There is a growing body of evidence to suggest that minor, bodily inflammation over time, is thought to contribute toward the development of heart disease, Alzheimer’s diabetes, and some cancers.

So inflammation, whether lots of acute scenarios or over a longer period can have damaging and lasting effects. So what can be done about it?

Diet

Many fruits, vegetables, spices, and herbs are natural allergy fighters. These foods contain potent antioxidants, vitamins, minerals, and anti-inflammatory properties which help bolster your immune system and reduce the impact of allergies.
Top 5: broccoli, kale, turmeric, green tea, strawberries

Omega-3 fatty acids are great for limiting the inflammation process in your body when your immune system is calling for inflammation. At times, this can be beneficial for people who require a reduced amount of inflammation.

Top 5:avocado, nuts and seeds, Brussels sprouts and cauliflower.

Movement

Taking anti-inflammatories may actually be preventing the body from healing effectively so these are best avoided. Studies show that anti-inflammatories can impair tendon healing, decrease tissue strength and reduce the integrity of the tissues. Additionally anti-inflammatory medications can have other complications such as stomach ulcers, kidney and liver and cardiovascular issues.

Allowing the body to expel toxins that have accumulated as a result of inflammation through exercise and movement is more effective and creates circulation and natural pumping to increase blood flow and promote lymphatic drainage to take away the debris that has accumulated.

Probiotics

Studies show that probiotic supplements proved to decrease inflammation, so pick up a supplement or look into probiotic foods:

Top 5: Sauerkraut., Dark Chocolate. Microalgae. Miso Soup. Pickles. Tempeh.

Sleep

Studies show that getting an 8-hour sleep every night can reduce and prevent chronic inflammation!

What simple changes can you put in places to minimise your inflammation?

Your attitude is everything!

4/17/2017

Apart from making us feel bad, surrendering to negative emotions prevents our brains from seeing the other options and choices that surround us. This was once useful and stems from our survival instinct, but in modern life has little purpose other than to perpetuate shut-down from the outside world and focus on the negative emotions of fear, anger, and stress. By contrast, positive emotions like joy, contentment, and love, allow us to see more possibilities in our lives. And we can train our brains to think more positively through some simple daily activities.

Meditation - research has shown that people who meditate daily display more positive emotions than those who do not. They also build valuable long–term skills, such as increased mindfulness, purpose in life, social support, and decreased illness symptoms.

Writing- Studies have shown that people who write about positive experiences daily, have better mood levels and experience less illness.

Play- Give yourself permission to smile and enjoy the benefits of positive emotion. Schedule time for play and adventure so that you can experience contentment and joy, and explore and build new skills.

Yoga- Where shall we begin with yoga? Along with the varied and numerous spiritual and physical benefits of yoga, its benefits on your parasympathetic nervous system are well documented and take us from flight-or-flight to rest-and-digest. In this state we can use all our cortex thinking skills and see life's potentials and possibilities.

Exercise: Regular exercise has a number of positive effects that lead to improvements in mood and outlook. When the body exerts itself, it releases chemicals called endorphins, which provide positive feelings to combat strain on the muscles. In addition, exercise causes the release of immune system chemicals that add to good feelings, and the higher body temperature that results from exercise also has a calming effect.

What's your favourite way of starting your day off positively???

Now is the Time!

3/16/2017

Dull and chronic aches and pains can really affect our well-being, from stopping us doing the little things like putting our shoes on or playing with the kids or grand-kids. We could accept the status quo, or we could challenge our bodies and reap the benefits this Spring.

Keep Moving

When we ache it can be tempting to refrain from even light exercise or take extra bed rest. In fact, both can be counterproductive. The best advice is to keep moving to stop yourself from seizing up. Walking is a very important form of movement.

Stop Carrying Your Bag On One Shoulder Carrying your things on one side of the body causes muscle imbalances and pain. Trying using a trolley bag or a rucksack. Ditch the heels

If you regularly wear heels or ballet pumps, or indeed any shoe with little support, think about leaving these for special occasions and wearing a lace up boot or sports shoe. Lack of ankle support can impinge on calves, hamstrings and the lower back.

Get a regular massage

This one speaks for itself: regular massage can help avoid injuries, iron out imbalances and recommend stretches and lifestyle changes where needed.

Are you serving your highest potential and crushing the season with ease?

2/25/2017

Healthy habits enjoy success, whether in a sporting or any other area of life; the trick is to maintain those routines come rain or shine. So our gift to you this month: some helpful pointers to inspire you to make the best choices for your goals.

Be clear on your goals: pick the method that will work for you to crystallise your goals. We like vision boards and scrap booking; meditation or soul-collage (basing your collage on intuitive choices, words and images you are drawn to, rather than concrete items). It might be that you keep a journal for a while, or speak to a confidante at length. Whatever it is, start to formulate where you want to be in 3 months' time and beyond.

Start your day with a mantra: You become what you say to yourself most of the time. Your affirmations must be positive and in the present tense. When you make an affirmation to yourself, you are confirming the truth of the statement. Pick something that links clearly to your goal, and practise saying it to yourself. You can display it somewhere, but be sure to always say it aloud.

Make a plan: begin the day in a proactive way, by making a plan. Remember to set aside time to respond to others' requests of you, and give this a time limit. This gives your day an altogether proactive flavour, rather than reactive, which can leave you chasing your tail and focusing on others' priorities. Ensure you allow time to work on your goal. Makes lists, keep a diary, leave notes for yourself around the house: whatever it takes to keep you on track with your plan.

Have an accountability buddy: Make yourself accountable to someone. Some people use social media as an accountability measure, finding it helpful to announce their plans to run the next marathon publicly. If this is not for you, enlist a friend or family member who either has a similar passion, or an interest in seeing you succeed. Update them regularly by phone or text. If you can find someone to train with, even better.

Keep a journal: Take a few minutes as often as you can at the end of the day, to reflect on what went well and what you can work on for tomorrow.

Top Tips for Muscle tensions, headaches and posture at your workstation

1/25/2017

Working at a computer or laptop screen for long periods can contribute to headaches because of increased stress, the impact of blue light omitted and poor posture at your work station. All of this can be exacerbated by old injuries affecting muscles along your spine, shoulders or neck.

Tip#1: Set a timer on your phone or device, and take a short break every 20-30 minutes. This will give you a chance to stand up, stretch, rest your eyes from the screen, correct your posture and move around the room.

Tip#2: Assess your sitting. Hold your shoulders back and your head level, parallel to the ground, instead of hunching forward. Make sure you are using a supportive chair that helps your muscles relax naturally, keep a computer screen at eye level (so your neck doesn’t become tight) and pull in your core/abdomen to keep you sitting upright. Sometimes a flat cushion at the base of your spine (half on the cushion) can work wonder to tilt the spine back to its natural position.

Tip#3: Book yourself in for a massage: Call us for a completely FREE, no obligation phone-call to see how we can help you. The benefits of massage are well documented, but it may assist you to discuss your specific problem and let us help you find a solution.

Tip#3: Always stay well hydrated: This is easily overlooked in the winter months, so be sure to have a supply of water at hand always, (with a slice of lemon in it for extra benefit!).

Caring for yourself over Winter

12/28/2016

Top Tips for Winter Self-Care

Self care at this time of year can take many forms, and there is no right or wrong way to do it. Some general principles do apply however: adequate sleep and nourishing food are especially important in this darkest part of the year, as are warming black and green teas .

A vitamin D supplement is a really good idea as we see fewer daylight hours, however this is not recommended for everyone and you should consult your doctor or pharmacist if you are unsure.

As always seasonal, local produce will always be favourable and warming slow-cooked dishes are best at this time of year.

Nourishing the mind should be a priority for holistic health: winter is a great time for self-reflection, inward-looking and quiet contemplation. That strange period of time between Christmas and New Year can be a challenging in many ways, returning to more usual eating habits and sleeping habits around these days is a good idea but be sure to be respectful and patient with yourselves if at first you don't succeed. Take advantage of these cosy nights and curl up with your favourite book!

Embracing the Season

11/27/2016

Are you going against the tide or have you given in to Autumn yet?

Autumn has arrived

The clocks have long gone back, All Hallows Eve has passed, winter is coming; it’s a time for respecting the season and allowing our mind/ body/ soul good food, regular flowing movement and plenty of rest. It can be a time when it’s easy to get run down, as we try to maintain a pace from the earlier part of the year, but it’s really about letting go of what no longer serves us now the days are shorter and energy is at more of a premium. It’s one of our favourite times of year at Bodhi Movement, and it’s now that we like to borrow a thing or two from the Danish Tradition of Hygge

Hygge

The Danish tradition of Hygge (pronounced Hooga) means embracing the cold and treasuring comfort and warmth. This sounds like a great way to manage the winter months to us, creating a warm atmosphere and enjoying the good things in life with good people.

Think long evenings in front of the fire or by candlelight, enjoying quality time with friends and family, savoring good food prepared from primarily fresh ingredients, making sufficient time for yourself using practices such as yoga or mindful meditation, taking care of your health by regularly drinking a warm mug of black or green tea.

How can you inject a bit of hygge into YOUR life?

Can you wind down from work earlier in the evening, to balance the reduced energy levels you might be feeling? Can you look at downloading a useful app such as f.lux which alters the colour of your computer screen so it glows warm in the evening, rather than shining bluelight into your eyes and keeping you awake past bedtime.

Tell us below- we'd love to hear from you!