31 KEEP CALM

Keep Calm & Stay Zen

Hopefully you have read our earlier article to set you on the path to Zen, so now we’d like to also share with you a few lifestyle tips to help you through these strange times we’re experiencing at the moment; to further help you Keep Calm and Stay Zen.

Develop a structure to your day Working from home is new for many, but even for those used to working at home having flatmates, spouses and children at home 24/7 is a new and challenging experience. Structuring your days to fit in with those around you helps bring a sense of organisation in the madness, and can also give you a sense of purpose and achievement. Be sure to get “ready” for work each and every day so that you begin your routine the same way each day. Avoid working in your bed or in pyjamas, as tempting as it may be. When the evening comes, if you feel that you have been able to complete your set tasks for the day, then switch off your work laptop, electronics and even leave your personal phone away from the bedroom before bed. Switch off from unnecessary additional stress. Do remember to only set realistic expectations, especially if you have children. Devise a schedule of who is working and who is looking after children when, and split household duties.

Exercise Vital for both your body and mind. Get outdoors every day to take in some fresh air and sunlight, have a change of scene, and come back feeling revived. For some of us, running or cycling are alternatives to walking, or just kicking a ball with your children in the garden. If exercising outdoors isn’t possible, there are plenty of online platforms offering yoga, meditation or at-home workouts.

Keep connected with others Even if virtual, connection is important. Keep conversations going, and remember the community you have on your street or neighbourhood. Reach out to those who may need help with purchasing essentials, the frail and elderly, or those who have a smaller network of friends and family than you do.

Even if virtual, connection is important. Keep conversations going, and remember the community you have.

Choose to do comforting things There are many activities good for the soul and spirit. Cook and garden as a family. If uncluttering helps your mind, then go ahead and do that. Have a bath with some music or essential oils like lavender to help keep the mind calm. Do puzzles and play games with your children when you are the carer, or if older when they are taking a break from their homework.

Nourish your mind and body Do some meal planning, batch cook and freeze for easy meals and offer portions to those neighbours who might be in need. If you’re struggling to get your favourite ingredients or basic essentials, ask your neighbours if they would be open to swap or share some items. There are also plenty of natural remedies available to help you cope with feelings of overwhelm and stress. As you will likely know, stress can affect our mental wellbeing as well as our sleep, digestion, skin and overall health. Here are our top recommendations: Vitamin D3 Vitamin D is recommended by the DOH to be taken all year round! It is referred to as the ‘sunshine vitamin’ and is needed for healthy bones, joints, teeth, and the immune system but also for mental wellbeing. Research has correlated deficiency in vitamin D levels with symptoms of low mood and anxiety. Vitamin D has an important role to play in our overall health, and especially if someone is ‘self-isolating’; it is a nutrient you would not want to miss out on. Remember that even if the skin is exposed to the sunshine daily for a small amount of time, it is simply not enough to meet our body’s needs. Try: Nature’s Answer Vitamin D-3 drops, an easily absorbed and highly potent form, suspended in a base of olive oil. A serving of one drop provides 2000 IU and the recommended dose is to take two drops daily. Suitable for vegetarians.

Magnesium Magnesium is an essential mineral, involved in about 300 enzymatic processes in the body. Stress is well known to deplete us of nutrients and magnesium is one of those. Studies have shown that magnesium can help calm the nerves and is soothing for the mind. Magnesium has shown to act on many levels in the hormonal axis and in the regulation of the stress response. Magnesium can aid the suppression of the hippocampus in stimulating the release of the stress hormones. Magnesium has shown that it can act at the blood brain barrier to help prevent the entrance of the stress hormone into the brain. Some would even refer to magnesium as the ‘original chill pill’.

Try: Nature’s Answer Marine-Based Magnesium capsules

Harvested in the cool, clean and pristine waters off the coast of Iceland, Aquamin’s® Red Algae and Sea Water Marine Magnesium & Multi-Mineral Complex supplies bio-active calcium, magnesium, and 72 other trace minerals with 500mg of magnesium per serving. Omega-3 Fatty Acids Fatty acids are an essential part of everyone’s diet. They are obtained from oily fish such as mackerel, salmon, herring and sardines. Let’s face it; it isn’t everyone’s cup of tea to consume oily fish as per the guidelines despite all its goodness. Many of us also prefer a plant-based diet where oily fish would not feature. Several human studies suggest that increased intakes of omega-3 fatty acids could be beneficial for young, healthy people as well as the elderly by reducing anxiety symptoms and inflammation, a process that plays a role in many diseases. Omega-3 fatty acids have also been studied, when their combination of EPA to DHA provide a serving of at least 1000mg per day (the equivalent of a whole tin of sardines). More research is still under way, but there have been great findings

Research has shown that having the right balance of bacteria correlated with a person’s quality of life.

in how fatty acids also support hormonal balance, heart and eye health as well as brain health.

Try: Nature’s Answer Platinum Liquid

Omega-3, a potent and pure form of omega-3 fatty acids that have been molecularly distilled and nitrogen flushed. Offering a high quality product, with the required dose achieved in just one serving. Or Natural Traditions Ahiflower Seed Oil, as a vegan alternative. Sustainably harvested, with the most efficient conversion rate of plant-based omega 3 SDA to EPA.

PROBIOTICS Besides consuming plenty of fibre in the form of wholegrains, nuts and seeds, fruits and vegetables or even fermented produce to help give your gut a boost of beneficial bacteria, ‘Live bacteria’ can also help. Microbiome Formula Mood+ has been expertly formulated by Dr. Perlmutter, a neurologist with an expertise in the microbiome. Research has shown that having the right balance of bacteria correlated with a person’s quality of life and whether they experience symptoms of low mood and anxiety. Did you know that 95% of serotonin also lives in our guts? Serotonin is the ‘happy hormone’ which sends chemical messages from cell to cell in our body and normal serotonin levels are associated with mood balance as you may have guessed by now! Our guts are constantly communicating with our brain, and when there is an imbalance of bacteria or hormones, our gut will send signals to the brain. This manifests itself as low mood, anxiety and even depression.

Try: Garden of Life Microbiome Formula Mood+

Contains 50 billion live bacteria that includes two clinically studied strains for emotional wellbeing. A synergistic blend of botanicals, namely organic Ashwagandha at a clinical dose of 300 mg per serving and wild Alaskan blueberries have been added to help support low mood and anxiety.