Yoga classes from comfort of your home

Times have changed and we have all become used to doing things online – shopping, ordering meals, chatting to friends and family. So how about enjoying your weekly yoga session online too?

A regular yoga practice helps to improve your balance, strength and flexibility. New research has shown the health benefits of yoga breathing techniques for managing anxiety, stilling your thoughts and improving your energy levels.

Izzy Ixer and Linda James are qualified British Wheel of Yoga tutors and we lead a weekly online yoga session on zoom. Join us for a free, taster session at 9am on a Tuesday morning during term time. Each session lasts for 90 minutes and we encourage you to reach your potential whilst encouraging you to practice safely. These sessions are ideal for those with some experience of yoga or who are returning to yoga after a break. The timing is perfect for parents whose children are older and at school and for those who are caring for loved ones at home and may not be able to get out to a class. We don’t mind if you need to pop out of the room and check that someone you love is OK! And maybe you can encourage them to join in a little too?

And for those of you who like your yoga face to face, join us at Melton or at Martlesham Heath where we have regular yoga sessions. There are a few spaces available for the Summer term! Or ask about one to one sessions also available online and in Martlesham Heath and Melton. To find out more go to www.izzyyoga.co.uk, contact Izzy Ixer by email at izzy.ixer@btopenworld.com or by phone on 01473 625115. We’d love to hear from you.

Yoga

Improve your balance, strength and mental wellbeing with yoga!

Weekly groups available online using Zoom

In person weekly groups in Martlesham Heath and Melton

One to one yoga in Martlesham Heath, Woodbridge and online Beginners – Returners – Advanced

3. Read a good book

Reading allows your mind to escape to a quiet place and switch off from the world for a few hours, but it also has many relaxation benefits on the body too, including slowing down your heart rate and easing the tension in your muscles to help you relax.

4. Get physical

Incorporating exercise into your daily routine not only boasts a variety of health benefits, but it also promotes relaxation too, reducing levels of stress hormones in the body like adrenaline and cortisol. Whether you choose an exercise class, a bike ride or even a run, exercise will not only reduce your body’s stress hormones but it will also benefit from the production of endorphins.

5. Meditate

Meditation is another great way to relax and unwind in the evening, as it helps you to silence any noise in the brain and focus. There are lots of apps you can download to get you started on your meditation journey that will help you to relieve stress and improve your focus and self-awareness.

6. Practise deep breathing https://delamere.com/blog/2023-wellness-report

Deep breathing also known as diaphragmatic breathing, is a quick and easy way to relax at the end of a day. Proven to reduce stress, calm nerves and make your body feel more relaxed. You can practise a deep breathing session for as little as 5 minutes or as long as 20 minutes.

The topic of ‘Food and drink’

Part of the mental health and wellbeing advice series

How do you look after your mental health and wellbeing?

That’s the basis for a new campaign for 2023 which focuses on 12 ‘emotional needs’, one for each month, to bring you practical tips, people’s stories, and support to keep you well.

Be Well, Feel Well: A healthier Suffolk in 2023 is a partnership between Suffolk Mind, Public Health and Communities and a range of community groups teaming up to focus on ways for you to be well throughout the year. Look out for a new article every month with information for how you can keep healthy, get the help you need and even save money.

Jon Neal, Chief Executive, Suffolk Mind

Eat Well, Feel Well!

The ‘Eat Well, Feel Well’ campaign aims to raise awareness to families and schools of the importance of eating well and building good relationships with a variety of food to maintain good mental and physical health, and preventing eating problems in children. The campaign brings together webinars, tips and advice on various topics centred around eating to support parents, carers, teachers and young people.

To find out more, visit: suffolk.gov.uk/eatwell

Eating on a budget

There is plenty of support available to make your food last longer and to spend less while enjoying a healthy diet.

www.foodsavvy.org.uk - Food Savvy is about turning your food leftovers into a delicious new meal to save money, with ideas to plan and store your food to make it last even longer.

www.bbc.co.uk - The BBC’s Family £1 recipe meal plan introduces a budgetfriendly meal plan which is flexible and cost effective.

Infolink.suffolk.gov.uk - Visit the cost of living pages on InfoLink for a wealth of information about saving money and support available to people in Suffolk.

Food and mood

What and when we eat is

not just important for our physical health, but for our emotional health. Here are some top tips to help you eat well for your body and mind:

1. Eat regularly - if your blood sugar drops, it can make you feel tired, irritable or depressed. Eating regularly will help keep your sugar levels steady, especially foods with slow-release energy that are high in protein like eggs, nuts, and seeds.

2. Get the right fats - your brain needs fatty oils such as omega 3 to keep it well, so rather than avoiding all fats in your diet, it’s important to get the right ones. Oily fish is good, but walnuts are great too (and shaped like a brain).

3. Increase your protein - protein contains amino acids, which helps your brain regulate your thoughts and feelings, plus your blood sugar levels. Protein rich foods include lean meat, eggs, fish, cheese as well as oats, brown rice and nuts.

4. Drink more - if you’re not hydrated enough, you may find it harder to concentrate, experience changes to mood and headaches. Water and herbal teas are best.

Where can I find out more?

5. Eat a rainbow of fruit and vegetables - the minerals, vitamins and fibre in fruit and vegetables are essential to keeping us physically and mentally well. Eating a variety of colours every day - a ‘rainbow’ - is the best way of achieving a good balance.

6. Cut down on caffeine - drinking too much caffeine can make you feel anxious, and even depressed, and affect your quality of sleep. You don’t have to stop completely, just cutting down on the amount of caffeinated drinks can work wonders, especially in the latter part of your day.

7. Pay attention to your gut - your gut and your brain use similar chemicals, so looking after one supports the other. Foods to include for a healthy gut are high in fibre including fruit and vegetables, wholegrains and live yoghurts.

www.suffolk.gov.uk/eatwell www.suffolkmind.org.uk