The Vibe

The Vibe May 2021

Mindfulness Is it for you?

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Happy Hacks Mastering the perfect

downward dog we show you how

Get crafty Get smiling Art for you

Photo © Yoga with Gandha

The latest in health and wellbeing

Empowering reminders to take with you everywhere

15% off with code: THEVIBE15 SOULANALYSE.COM Improving how you speak to yourself

THE

Hello readers and welcome to the first issue of The Vibe. We hope this read offers some light and respite in a time that has felt relentlessly dark and challenging for many as we continue to adapt to living within the reality of a global pandemic.

Inside you will find some seeds of optimism to uplift and inspire. If you are struggling with managing stress, feeling fatigued in body and in mind, then we have ideas to nourish, soothe, stretch and re-balance you.

Yoga is for everyone and provides the perfect way to gently connect to your body. Finding nutritious and yummy menu ideas that are also kind to the planet need not be a chore - have a go at our recipes. We discover an alternative to living on auto-pilot through Mindfulness. Awaken that creative spark and feel good as a result.

FROM

EDITOR Happy reading!

ROMY WILSON

Contents 6 Foods that feed your mood

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8 Have you lost motivation?

9 How to master the perfect downward dog 10 The Happy Hacks 12 Create your world Photo © Yoga with Gandha

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Photo © The Hearth Gallery

14 Wellbeing podcasts to listen to

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15 Songs to lift your spirits 17 The benefits of mindfulness 18 The importance of sleep 20 Plant-based nutrition 21 Healthy and cruelty free recipe

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Photo © The Acorn

22 Top wellbeing retreats to visit

For more support SEEK HELP visit CRISIS SUPPORT In emergency cases call 999 TheVibe or go to A&E Magazine.com

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Photo © Damir Spanic

Call Samaritans for free on 116 123 or email them at jo@samaritans.org GENERAL SUPPORT Mind offers support Mon-Fri 9am-6pm on: 0300 123 3393 CALM is a charity providing a mental health helpline and Webchat: 0800 58 58 58 Anxiety UK is a charity supporting those diagnosed with anxiety Mon-Fri 9:30am5:30pm: 03444 775 774

Photo © Nadine Primeau

Good Mood Food

We all feel blue from time to time, and indulging in sweet treats and fast food can make things worse. Eating a diet filled with nutritious food can make vast improvements on our mood and ensure our bodies aren’t lacking any key nutrients.

Denying our bodies these essential nutrients can contribute to a bad mood, making us feel groggy, tired and irritable.

It can be challenging to know which foods to feed our bodies, and with new diets trending weekly, it can be almost impossible to keep up while deciding which diets are beneficial and which are false or fads.

We spoke to Hampshire based nutritionist Alice Clarke, who explained which foods can improve your mood: “The main foods that are thought

to have a role in boosting mood are actually those that are good for your gut health. There is a known relationship between gut health and mental health, and so feeding your gut with foods high in probiotics, prebiotics, and fibre can aid in improving your gut health and ultimately have a positive impact on your mental health too!”

For someone reasonably active between the ages of 18-30, Alice says: “ it is important to ensure that we are managing the basics and making sure we are consuming our 5-a-day, adequate carbohydrates (around 50% of energy intake), sufficient fibre (30g/day), a good range of healthy fats from foods such as nuts, seeds and avocados, and sufficient protein as mentioned above – this is inde-

pendent of how active we are.”

“What will change depending on activity level is the amount of these foods we will need. If you are highly active, your overall daily energy requirements will be higher, and therefore you will need to increase your carbohydrate, protein and fat intake to account for this.”

While Alice and I talk about fad diets she adds that “no fad diet, supplement or juice cleanse is going to be as effective as a healthy balanced diet!”

“Having an awareness of nutrition and health is important and there is a lot of information out there available to us around nutrition, and having a good understanding from the right sources can help navigate through this and avoid any incorrect

Which foods should I be eating?

Nutriton expert Alice Clarke shares with us which foods we should be eating to improve strength, concentration, and immune health:

Concentration:

“If you’re looking to have better concentration carbohydrates should be your go-to! Glucose, the core component of carbohydrates, is the primary energy source for our brain so if you want to help your concentration do shy away from them!”

Immune system health:

“To help support your immune system, it is important that you are fuelling your body sufficiently with the energy that it needs to function at is best, whilst also ensuring that you are consuming a wide range of vitamins and minerals. To do this easily, make sure your intake for fruit and veg is meeting the 5-a-day recommendations and try to include different colours and types of fruit and veg to maximise the range of nutrients you are absorbing.”

Strength:

No fad diet, supplement or juice cleanse is going to be as effective as a healthy balanced diet!

information that may be detrimental to health.”

“There are many qualified nutrition professionals that share great information around nutrition across social media and YouTube – make sure to check people’s credentials though as there is a lot of misinformation too! If you are looking for something more science-based, published research papers

”

are also a good place but can be confusing if you don’t have a science background. There are also some really great books written by nutrition professionals that can really help introduce you to nutrition – ReNourish by Rhiannon Lambert and Is Butter a Carb? By Frances Fyfield and Rosie Saunt are two I would recommend.”

Photo © Alice Clarke

“

“For strength, again it important that you are fuelling your body sufficiently with the energy that it needs to function at is best but protein is what you will need here. Protein is the key component in muscle synthesis and growth, so if you are looking to improve your physical strength, make sure you are consuming enough protein. On average, between 1.2-2g protein per kg of bodyweight should be sufficient.”

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Find your way back...

Ways to motivate and energise yourself...

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Photo © Ginny Rose Stewart

W

e all know finding the motivation to exercise can be challenging, and the last year has been difficult with all the countless hours spent inside. It can be unmotivating.

During the first lockdown finding motivation seemed a lot easier to find, even with all the Banana bread baking. Still, I suppose the nation had Joe Wicks to keep them fit, and we were all fighting for the last packets of pasta and kicking loo roll around the garden. Being locked inside 23 hours a day seemed like a bit of fun at the time, which was, of course, before it started to feel like solitary confinement.

When the country went into a second lockdown, everyone started to get fed up, but not as fed up as when the third came along. With things looking up and the gyms reopening, have you found your mojo yet?

With the opening of outdoor hospitality venues, the urge to enjoy a cold pint with the sun shining down has been impossible to resist, so do you lack the motivation to keep fit?

We spoke to Josh Oatley, a personal trainer from Southampton, to determine how you can stay motivated

with fitness. He said: “The main thing I notice tends to be people finding it hard to balance the gym with their lifestyle and daily routines.

People can get put off by thinking they can’t fit it into their day, or if they have had a busy day, they can’t be bothered to go, resulting in them breaking their routine and getting out of the habit. Another thing I tend to notice is that people lose motivation because they don’t see progress instantly. But progress doesn’t happen overnight.”

“It can be difficult to get into fitness and start working out, and it can be intimidating going to the gym for the first time. It can be full of big bulky people and

those who have been training for years, and you may not know where to start, how to do many exercises or use the equipment.”

It’s no secret that over lockdown, we’ve all eaten more than we’d like, mainly as a result of boredom, but continuously eating unhealthily can make it much harder to stay driven to keep fit.

Josh tells us that “It’s easy to lose motivation because eating healthy foods may not be enjoyable for a lot of people, as a lot of people would rather have chocolate over an apple. Or people may prefer to stay at home and watch Netflix rather than getting up and working out. Choosing both of these options makes

you feel sluggish, making it harder to get up and work out or eat healthily.”

“When you’re eating unhealthily, you lack the energy levels to motivate yourself to get up and workout. People also think that because they are eating unhealthily, that there is no point in working out.”

Of course, it’s easy to tell ourselves that we will be more motivated, but how can we put that into action?

Josh suggests that “One way of keeping motivated whilst working out could be to take progress pictures every couple of weeks to see how you progress as the results will leave you feeling more confident and motivated.”

HOW TO PERFECT YOUR POSE What are the ways students can fix this?

“For tighter bodies: bend knees and focus on lifting the hips and lengthening the spine. And for more flexible bodies: focus on pushing Do a lot of students start yoga do- the floor away actively with their ing the downward dog incorrectly? shoulders and hugging the front of “It’s common for new students to the ribs and abdomen in towards the take time to understand the pose. I spine.” tend to see a refinement of the pose over time as they become more Is practising extremely important familiar with the shape of the pose in terms of getting this position and internalise the cues I suggest.” correct?

“Sure practising often helps. It helps What are the ways that someone understand the pose in your body, can do downward dog wrong? but the practise makes you stronger “A common one is keeping the and more flexible over all, meaning knees straight but rounding their it’s easier to do the pose over time.” spine. This happens especially in stiffer bodies. Those people will How beneficial can yoga be for benefit from bending their knees and general wellbeing? lengthening the spine, lifting the hips “Hugely beneficial, both for the higher up. Someone with a very body and the mind.” flexible body can instead hang in their joints and dump in their lower back and shoulders.” students have is that the pose is wrong if they can’t get their heels on the floor. The second misconception is that they should keep their knees straight to do the pose correctly.”

Y

oga is now being practiced more than ever before, and with the long list of health and wellbeing benefits that come with practicing it can you really blame anyone for jumping on the bandwagon. We’re going back to basics with the downward dog, one of the most popular yet classic positions, and although it may seem pretty simple, it can be easy to get wrong. Yoga teacher, YouTube blogger and life-long yoga fanatic, Gandha explains how to get down…

Can it be relatively easy to practice the downward dog wrong?

“The biggest misconception new

Photo © Ginny Rose Stewart

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Happy Hacks F eeling happy is sometimes easier said than done, especially amid a global pandemic. With most of us spending plenty of time alone, locked indoors, it can be challenging to focus on the positives. But there are several things that you can do to improve your wellbeing and boost your mood, and we’ve come up with some tips for being happier...

Take a break and chill out When we are overworked; it’s crucial to take some time to yourself, whether you fancy sticking on your favourite film or watching a series you’ve been putting off watching.

Play with your pet It’s been proven that playing with your pets triggers an oxytocin release in the brain, educing stress while also dispersing dopamine, the ‘happy hormone’.

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Play a mood-lifting tune Sometimes, a song can be the perfect way to enhance your mood or get you out of a funk (you can check our list of feel-good ongs on page 15).

Go for a walk Sometimes fresh air and moving those hips can be the best thing for you. A study at Iowa University found that walking for just 12 minutes a day can be a powerful spirit

lifter.

Do a HIT workout Your body releases endorphins working out, which trigger a positive reaction in your system. A University of Turku study found that those who engaged in an hour of high-intensity interval training (HIT) released more endorphins than those who did an hour of less intense exercise.

Practice mindfulness Being mindful of your thoughts and acknowledging your fears can be really beneficial in improving your wellbeing.

Check out the benefits of mindfulness on page 17.

Go for a run Exercise increases your levels of norepinephrine, a chemical that helps moderate the brains response to stress. Running has also been proven to release stress and tension.

Get yourself some flowers It’s not sad to buy yourself flowers. It’s a gift from you to you.

They can brighten up any room and generally lift your spirits.

Run a bath Having a bath is the top form of self-care, and to make it even more relaxing, add some essential oils; we recommend lavender.

Aromatherapy studies show that lavender promotes calmness and reduces stress and anxiety.

Read a book Taking a quiet moment to read is sometimes the most rewarding break to take. Reading strengthens brainpower and builds vocabulary, preventing cognitive decline. Reading before bed can also help you drift off to sleep.

Watch a funny video or show Watching something funny can be the ultimate way of cheering yourself up, and when you laugh, the body releases endorphins, the feel-good brain chemical.

Meditate Meditating can increase your levels of endorphins and serotonin, also known as the feel-good chemicals. It can actually help rewire you brain. A tip for meditating is to play some meditation music to help your focus.

Make yourself a refreshing drink Whether your go-to is a smoothie, juice, water, coffee, or herbal tea, treat yourself to something to drink.

Remember that drinking water has a range of health benefits on your skin, body and mind.

Practice yoga Yoga is a great way to incorporate mindfulness into your day, whether you want to practice a pose or routine you already know or follow a Yoga With Adriene routine.

Get creative Sew, draw, paint, knit, play an instrument.

Check out our article on page 12, which discusses the links between art and wellbeing on page 12.

Light a candle Lighting a candle can bring out your inner zen and create a relaxing atmosphere in your surroundings. You can combine lighting a candle with having a bath, practising some yoga or meditating.

Write in your journal Writing for wellbeing is an effective way to be reflective, and getting all your thoughts onto paper can be a great way to reflect and release resentment, pain and sadness.

Practice gratitude Spending time acknowledging why you’re grateful can boost your mood and make you appreciate the positive aspects of your life.

Use a facemask Self-care is an essential part of wellbeing, and dedicating some time and attention to taking care of your skin will leave you feeling fresh and revitalised.

Water your plant If you aren’t already a plant parent, it’s time to grow up and make the leap. A 2015 study found that having and caring for house plants is soothing while helping relieve stress and anxiety.

Social media detox We all love social media, sometimes a little too much that it can be toxic because we end up spending loads of our time looking at what other people are doing rather than living our own lives.

Eat more fruit and veggies Various studies show strong links to eating healthy food and better wellbeing, check out what foods boost your mood on page 6 and our healthy plant-based recipe on page 21.

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Photo © The Hearth Gallery

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CREATE YOUR WORLD T

he pandemic has seen many of us turn to the arts for pleasure and fulfillment. But interest in the creative arts has been growing for another reason - wellbeing.

Research now shows that there are strong links between the participation in the creative arts and better wellbeing.

Imersing yourself in the creative art is an inspiring way to better your wellbeing.

While being an activity that enables you to release your emotions.

Some of the most renowned artists have completed their best work during difficult times, perhaps finding it therapeutic.

We spoke to Anna Virabyan, an artist and art tutor, originally from Georgia.

While living in a women’s refuge for over three years, Anna said: “I found that art helps me to express my pain and fears onto the paper. Drawing from my own experiences of overcoming challenges, I have become interested in how mental wellbeing can be improved through art. In spite of this, through art, I started to support other women who experienced domestic violence.”

When Anna discovered that art could help improve her wellbeing, she started tutoring others to help them with theirs. She said: “The people I have worked with

in the past years have seen a dramatic change in their experience, from starting with dark colours and drawings much like a child would do with no words to express how they were feeling, to growing more confident and using lots of different vibrant colours to express their emotions. This helped them to be able to formulate their feelings verbally too.”

The creative arts play a valuable role in improving people’s physical and mental wellbeing. Melanie Wotton, the Arts in Health Project Manager at Cardiff and Vale University Health Board, told The Vibe that “There is now an enormous amount of evidence which shows how the creative arts can benefit our health and wellbeing and enrich our everyday lives. Whether we are creating art ourselves or viewing various forms of art, for example, exhibitions, dance performances, theatre and music, the benefits to our wellbeing are powerful and can be transformative.”

While we already know that creating and consuming areas of art is good for our wellbeing, what are the benefits? Melanie Wotton says: “people creating and viewing art report a reduction in feelings of anxiety and stress levels, and they have increased mood, they enjoy meeting new people and widening their social networks, they

feel less lonely, more confident, enjoy learning new skills and having a sense of achievement. We have also found that taking part in art sessions provides a distraction from some health symptoms, provides a focus and can inspire new hobbies and interests.

We found during lockdown that patients who had lost their normal support networks benefitted from focussing on creating art and connecting with others even through online sessions, and that talking about the work they created increased their mood and confidence.”

“ It’s what my

soul needed

Get creative 1. Try knitting or finger knitting –

Whether you’re a beginner or have done it before, why not give it a go? Knitting has been proven to lower your heart rate and calm you down.

2. Make a collage – Using old newspapers and magazines

3. Do a puzzle – Completing a puzzle gets the brain working and enables you to relax.

4. Use an adult colouring book – adult colouring books are becoming more popular because colouring is a great way to de-stress from your day.

5. Upcycle some old clothes –

Everyone’s got clothes in the back of their wardrobe that they don’t wear anymore, rather than getting rid of it, see what you can make out of it.

6. Draw something – Even if

”

“The desire to express ourselves creatively is fundamental to humanity, and there is a pleasure in creating art, something new, but also the arts can help to give us a voice and to express our thoughts and feelings. Art communicates with us in a unique way and through its own unique language.”

As Melanie tells me about the various projects she’s worked on and the amazing impact they have had she says: “One visitor to The Hearth Gallery at University Hospital Llandough beautifully described the impact of an immersive art exhibition as ‘’what my soul needed’.”

it’s something mundane, grab something from around your house and draw it. We all have to start somewhere!

7. Make a papier-mâché bowl

– Using inexpensive materials that you may already have lying around, this task is a fun way to get your creative juices flowing. Plus, you can reminisce doing this as a child.

8.Visit an art gallery – Once

they’re open, of course! Surrounding yourself with art is just as beneficial as it is to make it.

9. Go to a pottery class – We

know that it’s been essentially impossible to do classes over the last year, but when you next get the chance, don’t pass up the opportunity.

Take up photography – A picture tells a thousand words, so what do you want yours to say?

10. Take up photography – A

picture tells a thousand words, so what do you want yours to say?

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Conversations in Self-Care Listening to a wellbeing podcast is a great way to spend your free time. You can give one a listen in the bath when unwinding before bed or whilst relaxing. We’ve come up with a list of all of our favourite podcasts so you can better your wellbeing and listen to a relaxing podcast wherever you may be

On Being –By Krista Tippet Our recommended episode: ‘Alain de Botton – The True Hard Work of Love and Relationships

The Mindset Mentor –By Rob Dial and Kast Media Our recommended episode: ‘What If 2021 Was Your Last Year Alive.’

Radio Headspace –By Andy Puddiombe & Headspace studios Our recommended episode: ‘What are you waiting for.’

The Daily Meditation Podcast –By Mary Meckley Our recommended episode: ‘The Art of Positivity’

Self-Care Club: Wellness, Road-Tested -By Lauren Mishcon & Nicole Goodman Our recommended episode: ‘Stop Saying Sorry.’

Where is my mind –By Spotify Studios Our recommended episode: ‘Change Nothing and Nothing Changes.’

Mental: The Podcast to Destigmatise Mental Health - By Bobby Temps & Danielle Hogan Our recommended episode: ‘SilenceI’d been taught that to show emotions is to show weakness when actually it’s freedom and strength with Guvna B.’

If you could say anything to young people about the importance of selfcare and all the things you’ve learnt on your journey so far, what would you say?

Photo © The Self-Care Club

The ‘Self-Care Club: Wellness Road Tested’ podcast tests out self-care practices and review them weekly to find out whether they’re worth trying, so you don’t have to. With plenty of time to spend at home over the last year, the essence of self-care is more important than ever.

We spoke to Lauren Mishcon, co-founder of the Self-Care Club podcast, to find out more.

Which has been your favourite week to complete and which has taught you the most?

I’m always reluctant to take on the mental challenges but I always find that they bring me so much. I learn techniques about how I can communicate more effectively to improve my

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We have been surprised to find out that although the podcast was originally aimed at the over 35’s and we thought this would be our demorelationships and my own hapgraphic as Nicole and I are both in our piness. The week of no complaining was a great example of early 40’s, we have a large majority of that. Enjoyment wise, I loved our young women age 19-25 who listen to and love the show. I think it’s perhaps Decluttering week. because that generation of womWhich self-care habit has been en are more invested in their mental your least favourite so far? wellbeing which is great! Self care The juice cleanse and the Shak- is not selfish. We all deserve peace, happiness and good mental health. ti Mat. They were both equally It also doesn’t need to cost money. awful!

The majority of the practices we do Why is self-care such an imporare free and accessible to absolutely tant well-being technique to anybody of any age or gender. Find focus on? out what works for you. Do what brings you joy. Be open to trying everything Self care is fundamental. You cannot give from an empty cup. - you may surprise yourself! Stay curious. Don’t take life too seriously. Don’t In order to be able to have a happy functioning life and main- compromise your own happiness for anyone else. Be around people who lift tain healthy relationships with others you must ensure your own you up, support you and accept you just as you are. needs are met.

Feel good playlist

Photo © ilyuza mingazo

I

t’s common to have days where you feel down, and sometimes we all need a good tune to get us in a better mood. Whether you like a bit of old school, disco, RnB or house, we’ve got you covered, we spoke to Charlotte Halsall, a 21-year-old student, and asked her what her favourite feel-good songs were:

1. Dancing Queen – ABBA

“I feel like this is the ultimate feel-good song, and when it starts playing you can’t help but dance.” - Charlotte Halsall

2. Move on Up - Curtis Mayfield 3. Good as Hell - Lizzo “The name and the whole vibe of this song just says it all.”

4. How Long - Ace 5. LDN – Lily Allen “When I listen to this song, so many positive memories flood back of my trips to London.”

6. Just Fine - Mary J Blige 7. Lovely Day - Bill Withers 8. I’m Every Woman - Chaka Khan 9. The Sweet Escape - Gwen Stefani 10. American Boy - Estelle

11. Everybody Loves The Sunshine – Roy Ayers “When I listen to this, it evokes feelings of calmness, and I just want to sway my head around in bliss.”

12. Summer 91 (Looking back) - Noizu “This song makes me think of summer and just automatically puts me in a good mood.”

13. New Shoes - Paolo Nutini 14. Got To Be Real - Cheryl Lynn “disco is one of my favourite genres of music, and whenever I play it, it makes me feel really happy” 15. Girl Put Your Records On Corrine Bailey Rae 15

“Happiness is the lightest form of health” – Dalai Lama

Photo © S Migaj

Mind over matter

Is mindfulness right for you?

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e live in an increasingly hectic world, even as we try to multi-task and keep on top of at times an overwhelming level of pressure. The digital explosion and its demands for our attention can have us feeling like we are in an incessant cycle of reactivity with no pause, never mind an off switch. We exist on auto-pilot, more and more disconnected from our bodies and their senses. When we get to the end of the day exhausted and unable to recall any moments of being rather than doing. We ask where did the time go?

Is our quality of life enhanced by giving ourselves the time and space to notice and reflect on our experience of being alive, and is there a way to help us to do just that?

Mindfulness is defined by Jon Kabat Zinn as ‘the awareness that arises from paying attention, on purpose, in the present moment and non-judgmental-

ly. Kabat-Zinn is credited with developing the internationally recognised Mindfulness-based stress reduction programme (MBSR) over 30 years ago.

While drawing on fundamental Buddhist practices of awareness and compassion, the eight-week programme is secular and evidence-based.

Even the NHS recognises its benefits as it now includes Mindfulness in its offer to patients to support their wellbeing; with scientific proof, it helps relieve stress and anxiety, lower blood pressure, improve sleep and reduce chronic pain.

Karen Atkinson, the co-founder of Mindfulness UK and a teacher and trainer of Mindfulness, spoke to The Vibe “I have worked with people who have very chronic pain and very significant levels of depression and anxiety, sometimes bed bound and housebound and over time, gently and slowly people can find a different way of being.”

“It’s not for everyone, but I would definitely encourage more people to do it.”

Mindfulness UK offers a range of training courses, following the gold standard of Jon Kabat

Zinn’s MBSR programme. Over the eight sessions, participants are guided through practices in a group environment where they learn to direct their attention, incorporating mindful breathing, eating, movement and enquiry, where thoughts and sensations can be observed. Slowly this can allow a less reactive and more reflective way of relating to ourselves and the world.

Course prices range from £200-£250. This can be a lot more affordable than private therapy sessions or even yoga classes.

Karen, who has been involved in mindfulness practice for almost thirty years, said: “There are so many positives about working with other people and in any group, you’re hearing that other people are suffering and how they are putting all these practices into action in their lives, and one is able to verbally explore what’s going on and put things In a different context. I would always say if it’s possible to work with a teacher who can also go through the enquiry process, which helps people to see their patterns and really be able to question things, whereas just

sitting and doing a practice and getting up and going back to your life doesn’t have the same impact.”

“One needs to dedicate more time to practice than say a 5 minute one, and it’s a good start, but the brain changes only start to happen after 20 or 30 minutes of practice, and you only have to practice five times in one week, and the brain changes start to be seen.”

The enquiry component on the MBSR courses includes dedicated time to reflecting with your group on how you are finding things and really offers a space to be open and honest about your journey.

Karen and I discussed some of the science behind Mindfulness and its impact on brain functioning. She says: There are so many different positive benefits of Mindfulness, the areas in response to happiness light up more frequently, and the brain waves change.

There are quite a few studies in relation to doing other things like pure relaxation and how the act of paying attention has more of a relaxation benefit than doing a relaxation sometimes.”

“But it’s not all about the brain, if you look at the 100% of information that’s going around your body, 80% of that information is coming from your body to the brain, and only 20% is coming from the brain to the body, so through the body scan practice and being aware of the breath, the movement of the body and sensations we’re really working on the heart and bringing kindness to what we experience.”

“Whether it’s a really gentle movement or opening and working into the space or walking, that’s sending messages to the brain, and that’s really important because there’s a lot of fixation on the brain and actually we are working with the whole of the being and all the information that is travelling around.”

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Body clock: What’s yours telling you?

Photo © Ketut Subiyanto

Ever wondered why you’re struggling to get a good night sleep?

T

he day has barely begun, and you already feel exhausted, physically and emotionally. You want to go back to bed, but you’ve got to get up and crack on with the day, you remind yourself that everything will be okay because having a coffee will get you through the day. And then you have a sudden realisation, you can’t remember what it feels like not to be tired.

Everyone has pulled an all-nighter whether you were cramming for an exam, working to a deadline or because we took it too far on a night out (back when we were allowed out out).

We all know it’s probably not the healthiest thing to do, and it will definitely make any hangover worse, but do we truly know the effects that lack of sleep can have on us? Do we really know

much about sleep altogether?

Having enough sleep is crucial for good health and wellbeing. It is the body’s time for repair and recuperation. Not getting a good night sleep can have detrimental effects on us, and some of the immediate effects can include increased irritability, memory loss and lack of concentration. Long term impacts can consist of increased chances of obesity, diabetes and heart disease.

The General Social Survey says that young adults are now twice as likely to experience constant exhaustion than they were 20 years ago.

Dr Neil Stanley, an expert in sleep, comments that: “the problem in this day and age is everything else seems to be vastly more important than getting a good night sleep, and the ubiquity of mobile phones, tablets, laptops, and streaming services means that life is just vastly more exciting.”

Millennials and the subsequent generations have been labelled the

‘Tired generation’, but we must ask the question, Why? We get the blame for a lot; for being too lazy, for being too entitled, for being the only ones to spread coronavirus, for being addicted to our smartphones, for being too materialistic, and for being too opinionated, and now we are branded as the ‘Tired generation’ too.

Is it the general stresses of the world on our shoulders or our socio-economic positions that keep us up at night?

Dr Neil Stanley recommends that everyone needs a sleep routine that works for them, “You’ve got to find something you enjoy, and you’re willing to do so that might be listening to podcasts, drinking a camomile tea, doing mindfulness practice or yoga, or listening to Pink Floyd really loudly, it doesn’t matter what it is, but it’s got to be what works for you, there’s no magical way that works for everybody because you know one man’s relaxation is another man’s torture.”

“We’re all individual, and sleep need is much like height, it’s genetically

determined where you see short people, and you see tall people, some people are short sleepers, and some people are long sleepers.”

Dr Neil and I discuss the effects of lack of sleep, and he said: “Lack of sleep can have a profound effect on your relationships because if you have a bad night sleep one night, you’ll have more arguments with your partner the next day, you’ll lack empathy and won’t want to make up the fight that you had, you’ll have more conflict in your work environment, it’ll be more difficult for you to concentrate on your work or studies, you’ll be marked lower for the work you do because it will be poor quality” “There are three things that you need for a good night’s sleep, and one is a bedroom that is designed for sleep so dark, quiet, cool, comfortable. The second thing is a relaxed body. The third thing and the one that most of us struggle with is a quiet mind, and you cannot fall asleep unless you have a quiet mind.”

Did someone say press snooze?

Everyone is different when it comes to sleep, and finding what helps you drift off at night is only something you can do. But to help, we have found some of the most highly recommended sleep gadgets on the market. Whether you want to track or improve your sleep, we’ve got you covered.

Lifemax Soothing Sounds Dial Price: £19.99 (Argos) Shop now at Lifemax.co.uk

Designed to help you relax, wind down, and send you into a peaceful sleep, the sounds help relieve anxiety, stress, insomnia, and the nature sounds provide relief from tinnitus. You can adjust settings to set a 30,60, or 90-minute timer. A sound dial is an excellent option if you don’t want to have your phone near you or play any sounds.

Oura Smart Ring Price: £215 Shop now at

Calm App Price: £28.99 annually or £299.99 for a lifetime subscription. Find out more at Calm.com

With the Calm app, you can access their range of sleep stories, with some stories including well-known voices helping you get to sleep, such as Idris Elba, Mathew McConaughey, Stephen Fry, Tabitha Brown and Cillian Murphy. The collection of sleep stories has something for everyone. Whether you’ve woken up in the night or had a stressful day, or want to let go of anxiety, Calm has got you covered.

Kokoon Nightbuds Price: £125 Shop the range at Kokoon.io

Ouraring.com

If you have a smartwatch, you’ll know that you can’t wear it constantly without needing to be charged, but the Oura smart ring only needs to be charged once a week and is much less hassle than a watch. The sleek unisex design is versatile and comes in silver, gold, black and grey. The ring tracks your heart rate, pulse and movement in the night, and you can monitor this through an app, which gives you a clear understanding of the quality of sleep you have.

The Kokoon Nightbuds are designed to help you train and improve your sleep. With a sensor in the right earbud, it can monitor your vital signs and tell you how well you’re sleeping. Once your sleep data has been collected, the earbuds will act accordingly, playing sleep sounds using 4D audio to send you into a blissful night’s sleep. The ultra-slim design aims to make you feel like they’re “barely there”, and there is a range of sizes so you can achieve the best possible fit.

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Are you what you eat?

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such as legumes have ample protein and adequate if not more micronutrients per portion than meat without the harmful saturated fat, antibiotic residues, environmental dioxins, adding to the list of undesirable components, residing in animal foods.”

Another widely accepted myth is that all plant-based options are bad for you, and although some plant-based alternatives can still include a range of chemicals. But Rose said: “If you want to focus on healthy foods, leave out the processed ingredients as these serve little to no nutritional value. Even though they contain calories, carbohydrates, fat, and protein, this does not make them healthy foods. They can still be lacking micronutrients and harbouring toxic chemical preservatives, which is what we should draw our primary attention to.”

It’s no secret that eating meat has a catastrophic impact on the environment, and much like many of the other contributing factors to climate change, this idea is widely ignored.

Rose tells me that “Animals need to be fed for their entire life, requiring copious amounts of crops, land, water, resulting in deforestation, pollution,

Photo © Mockup Graphics

lant-based diets are more popular than ever. We’ve all watched Seaspiracy, and if that didn’t put things into perspective, who knows what will?

The stigma around veganism needs addressing because there are far too many myths surrounding veganism. So what do you eat? Do you just eat leaves? How do you get enough protein? How do you live without meat? Are some of the few questions people ask about plant-based diets.

Perhaps some people are too afraid to try something new or step outside of their

comfort zones, but with veganism on the rise, meat sales are plummeting. According to research by Nielson, red meat sales were down £185m, and with more plant-based products on supermarket shelves than ever before, following a plantbased diet has never been easier.

Rose Wykes, the founder of The Vegan Nutritionist, educates us on the ins and outs of plant-based nutrition. Initially, Rose was intrigued with vegan nutrition while working with the elderly. She began to look at the links between their diets and their health conditions, which ignited her to find out more about the impact of diet on health and whether the nutritional intervention could be used as preventative medicine.

Rose and I discussed some of the common myths about veganism and she explained that “A plantbased diet can easily be made nutritionally complete with the addition of a B12 & Vitamin D supplement that everyone should be taking regardless of being vegan.”

“Regarding nutrients, you’ll also find whole-food meat alternatives

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wild species decline etc, which are unfortunate side effects of trying to feed the world’s human population with animal products. Currently, only 18% of global calories consumed come from animal protein. We cannot sustain this way of gaining protein much longer, as ecosystems are already at breaking point, plus we can get more than enough protein from plants.”

“By choosing to feed the world with plants and replacing animal foods with meat and dairy substitutes, we can dramatically reduce the devastating effects of climate change and the 6th mass extinction that we are currently spiralling into.”

While we talk about the wide range of health benefits that come with following a plant-based diet, Rose says: “The general health benefits noted by my clients in the short-term, range from clearer skin, more energy, better digestion, weight and fat loss, faster post-exercise recovery, and more muscle when combined with exercise. Various health conditions that we focus on during our sessions show more improvement over time.”

We discuss which affordable yet whole some foods you can pick up from the supermarket, and Rose has recommended a shopping list including nutritious plant-based ingredients. Rose has

created a delicious spinach dahl recipe, which is quick and easy to make, to make plant-based cooking even more effortless. Every recipe has a story behind it, and Rose says: “I live full-time on a narrowboat and travel around the UK. I spent winter in Bath, West Somerset this year and during my stay was given a whole bag of Jerusalem artichokes. I had never seen them before in my life, and I had no idea what to do with them at first, as they were presented to me caked in so much dirt you could mistake them from blobs of just that! After cleaning them up, I found them to resemble potatoes.

So, I steamed them, removed the skins, and added them to my lentil dal that I was making that evening, and thus the recipe was born. The dal has a pleasant taste of artichoke and remains relatively low in carbs as Jerusalem artichokes are low in starch, making a great low-carb and nightshade-free alternative to potatoes.”

Find out more at TheVegan Nutritionist .co.uk

Vegan shopping list - Tofu - Rice -

Seasonal vegetables

- Bananas - Oats -

Soy milk

-

Various Nuts & Seeds

- Potatoes -

Legumes chickpeas, lentils, kidney, black, butter or soy beans, plus many more!)

Eat Real’s tasy sour cream & chives Quinoa chips are 100% vegan, and gluten free. Shop the range at Holland & Barrett, Whole Foods, Tesco, Amazon and many more store. For more information visit E a t R e a l . c o . u k

Spinach Dal with Jerusalem Artichokes Ingredients

1 tbsp oil 1 tsp cumin seeds 1 tsp coriander seeds 1 tsp garam masala 1/2 tsp chili flakes 1/2 tsp turmeric 1-inch ginger minced 1 fresh chili chopped 2 cloves garlic minced 1/2 Lemons juice 4 small Jerusalem artichokes steamed and chopped, or 1 medium potato, steamed and chopped 1x 300g bag of fresh spinach leaves 1/2 cup cooked red lentils 1 1/2 cups vegetable stock 1 cup rice

Optional

2 tbsp dry roasted peanuts + extra for garnish Fresh coriander for garnish

Method

Start cooking your rice; I like to use 50/50 basmati rice and water, bring to the boil 2-3 minutes, switch off the heat and cover with a lid for 10 minutes for perfect rice every time.

In the meantime, to a large skillet, add cumin and coriander seeds with 1 tbsp of oil for 1 minute on low, then add minced ginger, garlic, and chopped fresh chili for another minute.

Then add spinach, followed by the spices, vegetable stock, Jerusalem artichokes, peanuts, lentils, and lemon juice.Cook for 2-3 minutes until spinach is wilted and cooked through.

Serve with rice and top with a few fresh coriander leaves Photo © Rose Wykes and more peanuts.

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Retreat and Revive

The Green Farm in the heart of the Kent countryside offers a range of wellness retreats and spa treatments to choose from.

Being just 37 minutes away from St Pancreas, this is the perfect opportunity to immerse yourself in nature, with thousands of ancient acres of the farm to explore. Day and weekend retreats are on offer, including the use of the spa, woodlands boot camp sessions and art, yoga and Pilates classes.

Prices: Spa treatments start at £39 Spa day prices start at £230 (for two people) Day Retreat prices start at £135 22

Photo © Green Farm Kent

Spa & Yoga Retreat at Green Farm Kent

From £135 per person Visit Greenfarm kent.co.uk

Photo © Green Farm Kent

A

fter spending months locked indoors, the past year has been brutal.

Many of us have found our typical exercise routines and travel curtailed, with a walk around the park becoming the most exciting thing to get out and do. We want to make the most of life, now more than ever. But as we ease ourselves back into our somewhat regular routines, it can feel overwhelming, and focusing on restoring your equilibrium is vital. What if you could take a trip that was as good for your body as it was for your brain? We’ve come up with the best wellness breaks to book, and although they’re rarely cheap, we’ve found the most cost-effective options across the UK…

Healing Day Retreat at Acorn Wellness Only 20 minutes away from the centre of Harrogate, this location acts as a secret haven hidden from the world that is miles from anywhere.

The Acorn is located in a place of natural beauty due to its close proximity to the Yorkshire Dales.

The day retreat runs from 9am-4pm and includes a group session of yoga followed by yoga Nidra- deep meditation, guided visualisation, and sound therapy using gongs. Make use of the sauna and steam rooms, and book a 50-minute treatment or take the time to yourself to read or just relax.They also offer classes in crystal healing and essential oils and a range of courses, including those for mindfulness, chakra, shamanism, plant-based cooking, energy medicine, and Dharma.

From £155 per person Visit Acornwellness. co.uk

Photo © The Acorn Wellness

“

On a mission to change the way we look after our wellbeing

Prices start at £315 per person Visit Thera-sea.co.uk

”

Take things back to basics with Thera-Sea’s new rewilding retreats, where you can stay in secluded tree house style accommodation on the banks of the River Fal in South Cornwall. The isolated location provides the perfect place for guests to immerse themselves in nature, disconnect from the outside world, and unwind. There are five different sleeping styles of accommodation including The Treehouse, The Potting Shed, The Hunting Lodge, The Shepherds Hut and The Cottage.The retreat focuses on physical activity, relaxation, purpose, sleep hygiene, nutrition, and healthy relationships, through reconnecting with the natural environment. They say that they are “On a mission to change the way we look after our well-being.” All retreats currently take place over two days with prices starting at £315

Photo © Thera-Sea

Photo © Thera-Sea

Rewilding retreat at Thera – Sea

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