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HEALTH & WELLBEING

Health & Wellbeing

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HEALTH & WELLBEING

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HEALTH & WELLBEING

Welcome to our health & wellbeing e-mag A message from the Hidden Island team…

Thanks for joining our new membership! As a thank you for signing up, we’d love for you to enjoy this exclusive e-zine, brought to you by our sister publication Beacon Magazine. This is the first of a number of themed magazines we intend to produce for the membership service this year, so make sure you keep your eyes peeled for more!

January’s theme is all about a ‘New Year, New You’. After the year that 2020 was, it’s probably fair to say we all need a bit of positivity in our lives right now, so please find enclosed a selection of articles offering guidance on our physical and mental wellbeing, along with tips on how you can achieve your goals for 2021. Whether you want to exercise more, eat healthier or just want to feel more positive all-round, hopefully this will help!

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HEALTH & WELLBEING

Keep Calm...

And do

A

Yoga!

pproaches to fitness and health have become ever more bespoke and individually targeted, particularly so with the use of technology and exciting new apps. So with this in mind do people really want to be regaled with yet more ‘one size fits all’ tips on how to be healthier/ slimmer/more virtuous come the New Year? January is a tough enough month as it is without these little reminders clogging up our consciousness and and making us feel guilty. After the indulgence and excesses of Christmas,

Your body will not thank you for stark starvation diets or overdoing it on the treadmill January normally brings dwindling bank accounts and bitterly cold weather fronts, so now is not the time to go all ascetic on yourself. Your body will not thank you for stark starvation diets or for overdoing it on the treadmill, especially if you are unused to these things in the first place. So why not ease yourself into 2021 a little more gently with some simple yoga moves?

Done correctly, they are a great way to exercise and bring some calm to your world after a busy festive season - what better way to start a new year?

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Glide into the New Year with some gentle yoga moves, a great way to ease the body, and mind, into a healthy 2021 The yogic tradition is believed to have its origins in ancient India over 5000 years ago and has undergone many transformations and diversified into different styles along the way, but here are some simple, generic positions to start you off. Happy New Year!

THE MOUNTAIN POSE A nice uplifting move to begin.

Stand tall and straight with your feet together, relax your shoulders and distribute your weight evenly through your feet.

Keep your arms at your sides. Take a deep breath and raise your hands over your head, keep your palms facing each other with your arms straight and reach up towards the sky with your fingertips.

BRIDGE POSE A good move to extend your spine and stretch your chest and legs. Lie

comfortably on the floor with your knees bent directly over your heels.

Place your arms at the side, palms down. Press your feet into the floor as you gently lift your hips up. Clasp your hands under your lower back and press your arms down. Lift your hips until your thighs are parallel to the floor.

Bring your chest towards your chin and hold for one minute if you can.

CHILD’S POSE You can do this on the floor on a mat or even on your bed. Kneel and then sit comfortably on your heels. Bring your torso forward so your head rests on the bed or floor in front of you, and then lower your chest to your knees as best you can and extend your arms out straight in front of you. Hold this pose and breathe. This is a lovely resting pose and can also help to elongate your lower back area.

HEALTH & WELLBEING

HEALTHY

EATING

Our gut health is just as important to our wellbeing as the rest of our physical bodies. Here Lisa de Silva explores some healthy eating options

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ur wellbeing series continues moving on to explore ways we can improve our physical wellbeing. This month we’ll consider how healthy eating habits can be beneficial in influencing how we feel.

There is much truth in the saying ‘You Are What You Eat’ and growing evidence to suggest that what we eat can affect our mood. While there’s an ongoing debate about what we should or should not be eating for optimum health, it is clear that improving our diet can boost our energy levels and lift our spirits.

MANAGING BLOOD SUGAR LEVELS Eating a diet that keeps our blood sugar balanced and at a steady level is the first step to improving our physical wellbeing. When our diet is overloaded with refined sugar, carbohydrates and processed foods (often full of hidden sugars) our bodies becomes less effective at converting this food into energy and will resort to storing it as fat.

In this state, we can feel constantly tired, hungry and irritable. To rectify this and to keep blood sugar levels stable, try to eat a diet based on natural foods – unrefined

carbohydrates, protein and good fats that release energy slowly.

The basis of a mood-boosting diet should include a good balance of the following food items: • fresh vegetables and fruit • unprocessed grains, cereals, basmati rice and high-fibre pasta • lean meat, fish, eggs, cheese • peas, beans, lentils, soya • nuts, seeds, avocado, yoghurt

and it is recommended that we all drink around 2-litres a day to keep us healthy, improve our bodily functions and increase our energy levels.

Do be wary of caffeine; while it can provide quick bursts of energy, once the effect has worn off many are left feeling anxious and with disturbed sleep patterns. Combat this by not drinking caffeine after lunch, or switching to decaffeinated products.

MANAGING GOOD HYDRATION Dehydration can cause us to feel dizzy, tired, light-headed and irritable.

Cheap and incredibly healthy, drinking water is the best way to avoid this

MANAGING GUT HEALTH Much has been written lately about the link between gut health and emotional wellbeing and there is growing evidence to suggest that your gut acts as a second brain – we often make decisions based on our ‘gut feel.’ These two brains talk to each other and it is believed that activity in our digestive system may affect our mental and emotional abilities.

So, gut health in the form of good and balanced bacteria could also improve our physical wellbeing.

To promote this, do incorporate as many fermented products in your diet as possible, including: • yoghurt, kefir • sauerkraut, kimchi, miso, tempeh • pickles • cheddar, mozzarella and cottage cheese • apple cider vinegar, kombucha

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HEALTH & WELLBEING

r o f HERBS HEALTH Local herbalist Sarah Furey shares her knowledge and remedies for treating that perennial bugbear: the common cold

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here’s no getting away from the fact that sore throats, coughs and runny noses affect us all, especially during winter. Luckily, there is plenty that we can do to ‘nip it in the bud’, ease the symptoms and hopefully lessen the effects.

Take sore throats, for instance. I’m constantly exposed to the sniffles of people around me and a sore throat is usually the first sign that I am fighting a virus. My favourite remedy is honey and garlic. I crush 2-3 cloves of garlic and put them in half a jar of honey. A teaspoon of this, several times in the first few hours, will often stop a virus in its tracks.

When a virus takes hold, the body’s natural defence includes the secretion of copious amounts of mucus. This is the body’s way of getting rid of dead bacteria and damaged cells. When the sinus cavities get infected, I reach for

Propolis Tincture

Add a golf-ball-sized piece of propolis 1strongest to a 1lb jam jar and fill the jar with the vodka or gin you can get hold of.

the lid on tight and leave on 2 Screw the kitchen windowsill. Shake daily.

Once the propolis has dissolved, strain 3 off the small amount of sediment, then bottle the fine propolis tincture. drops in water to gargle works 4 10wonders!

The tincture will keep for several years, as you only need to use a few drops at a time.

the body quickly tries to heal itself by producing mucus, resulting in the congestion of the airways and coughing fits. I make a chest rub (see recipe below), which passes through the skin directly to the infected area. Or try the simple herbal cough remedy below.

Chest Rub Take 100ml of good quality oil (almond or very mild olive oil) and add 10 drops each of rosemary, eucalyptus, peppermint and hyssop essential oils. If you can only find two of these, that’s fine too. This is an excellent rub to massage on to the front and back of the chest just before bedtime.

a topical rub of goldenseal, myrrh and propolis and dab it on my forehead and cheeks. Any one of these three is very effective, and if you know a friendly beekeeper, ask him if he can spare a little precious propolis. It’s a powerful antibacterial agent which bees make to keep their hives healthy.

Then there’s the cough. Many viruses travel down the airways and damage the fragile membranes of the bronchi that lead to the lungs. Again,

Simple Herbal Cough Linctus 2 tbsp of garden thyme (the stronger the flavour, the better!)

200ml boiling water 200ml glycerine (from your local chemist or the cookery section of any supermarket) 20 drops of eucalyptus oil (and hyssop oil, if you can get it) 1 Steep the thyme in the boiling water for 10 minutes, and strain well.

2 A dd the liquid to the glycerine and let cool.

3 Add the essential oils.

4 Take 1 teaspoonful up to 8 times a day (half a teaspoon for children under 12).

CAUTION: Always consult a qualified health care professional if you are unsure of any medical symptoms.

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HEALTH & WELLBEING

DEVELOPING & STRENGTHENING Lisa de Silva offers her advice on social wellbeing at a time when friendships and family are more important than ever

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he value of friendship can never be underestimated.

We all need someone to laugh and cry with, share our deepest fears and secrets with and celebrate life’s big moments with.

Friendships are the bedrock of a healthy and robust sense of wellbeing, and interacting with others can boost our physical, mental and emotional health as we bond over shared experiences and laughter.

Sadly, the global events of 2020 and the need for social distancing left many of us feeling lonely and isolated, especially those shielding or working from home. Naturally we miss our families, friends and colleagues, but it’s important to find new ways to connect, as a strong social network is one of the best ways of coping with these challenging times.

To help you to maintain and even develop new friendships, we’ve put together some ideas to inspire you.

MAINTAINING FRIENDSHIPS All friendships benefit from shared experiences and activities, and it’s worth investing time staying in regular

It’s important to find new ways to connect contact with friends via video calls, messaging and regular phone calls. For friends you haven’t seen for a while, sending a letter or postcard can be a lovely way to reconnect.

If you enjoy regular activities with your friends, try to maintain them online by watching a film at the same time while video calling, enjoying a virtual coffee or meal together, playing games and taking part in quizzes, or setting up an online book club. For those no longer shielding, there is also the option to meet for a socially distanced walk, coffee or meal out.

MAKING NEW FRIENDS & CONNECTIONS Making new friends can also help to overcome feelings of loneliness and while it’s not easy during these difficult times, it’s also not impossible. Start slowly and do not put added pressure on yourself. Remember that the main

objective is to find a way of increasing your social activity which is enjoyable.

A good way to achieve this is to focus on an interest that motivates you and join an online group or course.

Ideas for this include joining an online choir, language, arts and crafts, cookery, DIY or gardening class. If there is no forum for discussions with your classmates, set up a WhatsApp group so you can begin to get to know each other better.

You can also volunteer to help and support others by joining a befriending scheme and becoming a phone buddy, fundraising for a local charity, offering to help a vulnerable neighbour and using any skills you have such as dog walking, baking or gardening to help those in your wider community.

Most importantly, do remember that this situation will pass and do make plans for the future, with plenty of sociable activities to look forward to. l BEACON 7

HEALTH & WELLBEING

Lisa de Silva offers some advice for those who may be facing work struggles during these uncertain times

WELLBEING in the

WORKPLACE W hether paid or unpaid, work is an important component of our wellbeing, providing us with a sense of purpose, improving our confidence and self-esteem. In an ideal world our work feels valued and meaningful, yet in recent years workrelated stress and anxiety has become a growing trend. Many of us struggle to attain a good work/life balance and this has been compounded by the impact of the coronavirus pandemic.

With many businesses forced to close, remote working has become commonplace but the demands of working from home can be just as complicated as going out to work. To help you navigate these challenges and uncertainties, we’ve put together some general advice to protect and improve your wellbeing at work, along with some specific tips for remote working.

DEALING WITH PROBLEMS Knowing how you work best and being aware of your personal stress triggers is a useful place to start improving your wellbeing at work. Triggers could include tight deadlines, heavy workload, conflicts with colleagues and general organisational change. Once you’ve 8 BEACON

identified potential issues, talk to your manager about extra support in that area which might include negotiating deadlines with you before they are set, delegating certain tasks to other colleagues or having extra training.

It’s important to be transparent and have both a clear channel of communication and a feedback system in place to discuss what is and isn’t working. Try to work towards shared solutions. Developing a nonjudgemental culture and supportive atmosphere will also help to minimise work-related stress.

TIME AND SPACE Wherever you are working it is important to work defined hours and take regular breaks. If you prefer to take three 20-minute breaks rather than an hour for lunch, or two 30-minute breaks, ask for more flexibility. During your breaks try to practise some self-care; talk to a colleague about non-work matters, stretch, enjoy a coffee, listen to some music or take a short walk. Also, do try to keep your work space clean and tidy - plants, photographs and personal mementoes are all positive mood enhancers. l

Remote Working Tips

1

Structure your day with specific times for work to maintain the distinction between personal and professional life.

2

If using collaborative working platforms develop a feedback system to ensure optimum efficiency.

3

Address any issues as they arise with your line manager and instigate a weekly feedback session.

4

Create a virtual support group with colleagues to overcome social isolation – scheduling coffee breaks helps to maintain a sense of community.

5

If necessary, ask for greater flexibility to accommodate home schooling or childcare.

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Prioritise good hydration, nutrition, exercise and sleep.

If you enjoy remote working consider combining it with a return to the workplace.

HEALTH & WELLBEING

Smoothie Does It!

If you’re considering a New Year boost that could lead to a healthy new you, why not incorporate a vitality packed smoothie to your routine, it could just be the lift you’re looking for

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moothies and juices have come a long way since the healthy eating revolution in the UK began. Their evolution from one-off pickme-ups for the hardcore healthy to an intrinsic part of an everyday regime for many proves this and some.

Juicing and smoothie making has in the main, diversified from the production of sometimes astringent and basic tonics to what is now an exercise in delivering the most vitamin packed and original mixes around. In short, it’s become a bit of an art form.

From fruit and vegetable based fillips to creamy concoctions made with nut milks and spices such as cardamom or ground cloves, there’s a smoothie or

juice out there for everyone and the variations are endless. This is the beauty of making your own, you can experiment and mix it up to your taste and get a huge vitamin hit whilst you’re at it. This can be a brilliant solution to the post Christmas sluggishness that often prevails in January.

So what are you waiting for? Get your blender out and read on for some great, basic recipes to start you off.

kale or spinach and blend it all with some lime or lemon juice. Add honey or half a banana for sweetness.

LEAN GREEN VITAMIN MACHINE Packs all the power of an espresso coffee without the slump after. You will also need a proper juicing machine for this one. Chop up two apples, a thumbnail of ginger, and a handful of

PEACHY KEEN This is an unctuous and creamy refresher that feels like a treat. Have it in the afternoon to combat that post lunch dip in energy levels. Chop and de-stone two peaches or five small apricots. If you can’t get

STEP TO THE BEET Beetroot has long been known in traditional medicine to help blood and circulation and it’s super rich in vitamins A, C and E. Chop up one unpeeled beetroot with leaves, two unpeeled apples, and three carrots.

Blitz with a little water for a healing drink.

fresh then use tinned fruit but the ones canned in fruit juice and not syrup. Add to the blender some coconut, soya or nut milk and depodded cardamom seeds.

Add a small spoon of honey and fresh mint if you want it a bit sweeter.

YOU SAY TOMATO This is really an approximation of a Virgin Mary (or Bloody Mary without the alcohol).

It’s full of goodies too such as vitamins A and C and lycopene from the tomatoes. Take six medium tomatoes, two carrots, one stick of celery with leaves, and a handful of parsley.

Blitz for a fabulous drink.

Add Worcestershire sauce and some black pepper or chili for an extra kick!

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HEALTH HEALTH & &WELLBEING WELLBEING

Lisa de Silva concentrates on the definition, importance and benefits of emotional wellbeing, including a precursory self-assessment

Be emotionally

well

What is Emotional Wellbeing?

Emotional wellbeing is all about how effectively we process and express our feelings, both positive and negative.

It does not mean feeling constantly happy and upbeat, simply that you are aware of your emotions and know how to deal with them. A person with strong emotional wellbeing will still feel the whole range of human emotions including anger, sadness and anxiety, but will know how to express and manage these difficult feelings in a healthy way.

Why is Emotional Wellbeing Important?

Feeling uncomfortable with our emotions and repressing or ignoring our feelings can lead to negative patterns of behaviour. This can cause us to make poor decisions regarding

Good emotional wellbeing will not insulate you from life’s challenges but it will help you to stay resilient our relationships, friendships and career choices, limiting our potential and enjoyment of life.

Many of us fear being overwhelmed by difficult emotions and worry about getting stuck in them. For example, we may fear feeling sad, in case we 10 BEACON

end up perpetually sad. Similarly, we may worry about expressing emotions, like anger because they conflict with our self-image. In the case of positive emotions like happiness, we may even feel we don’t deserve to feel such joy.

Consequently, many of us repress how we feel by distracting ourselves with drink, food and drugs or we adopt a fake cheeriness to pretend to the outside world that we’re fine. But ultimately, repressing our emotions is not healthy – depress how you feel and you will end up depressed.

What are the Benefits of Good Emotional Wellbeing?

Good emotional wellbeing will not insulate you from life’s challenges but it will help you to stay resilient, balanced, to keep a sense of perspective and make good life choices. While society upholds wealth, fame and power as the mark of a successful and fulfilled life, the real prize is good emotional wellbeing which is your greatest ally on your journey through life, helping you to tackle challenges with ease. l

How Healthy is Your Emotional Wellbeing?

To assess where you may need to focus your attention in building strong emotional wellbeing, it is helpful to consider the following questions: • Can you let insults and humiliations go easily or do you brood on them?

• How much does criticism and disapproval affect you?

• Do you compare yourself to others often judging yourself to be inferior?

• Can you admit mistakes and apologise when at fault?

• Do you have a well-balanced view of your own worth?

• Can you ask for rewards that are due to you?

• Are you a people pleaser?

• Can you express hurt and pain without getting enraged or overly upset?

• Do you fear leaving a relationship or job you are not happy in?

HEALTH & WELLBEING

MIND GAMES I

n January our thoughts ways to have a mental ‘workout’, Limber up, stretch it out and feel the turn to our health. For but if you want to do something a most this may come in the burn! Incorporating a mental workout bit more social just whip out those form of healthy eating and into your exercise regime will make you really challenging board games at exercise, but bear in mind that home and get the family round for while looking after our bodies by feel switched-on, quick-witted and full a friendly game. Alternatively, you keeping active is important, it is could end your brisk winter walk of life – what are you waiting for? equally important to make sure at your local pub and join in on your mind is also kept in use as quiz night – these may not always well as relaxed. A healthy body can help towards be known for their intelligent questions, but are so a healthy mind, and vice versa. In this day and much fun and will keep your mind whirring as age, it is easy to feel stressed and anxious on the questions fly thick and fast. a regular basis, due to the fast pace of life in Try to combine your physical and mental the 21st century. workout: let’s say, when you are out jogging Keeping your mind busy and healthy or walking the dog, practise becoming can help combat some of these modernaware of your feelings, thoughts and bodily day stresses, while learning to focus your sensations. Being aware of your stream of awareness on the present moment through consciousness may seem like an unusual thing meditation and by practicing yoga, thi chi or to do, but getting rid of the hustle and bustle Pilates can be very effective in keeping you feeling of modern day life gives you a sense of serenity energised and comfortable in your own skin. and relaxation, that you will only get from spending There are other methods of keeping your mind going some one-on-one time with yourself. Winter is a great that are even easier – and so much more fun than you may time for this as nature hibernates and the quiet and peace of think. Something as easy and enjoyable as reading a book the countryside becomes even more apparent. helps exercise your cognitive skills and helps increase your It doesn’t matter how old you are, keeping your mind vocabulary. Choosing a novel you find a bit challenging stimulated is always a good thing; learn something new: a and makes your brain really work will not only have mental language or even taking a cooking class will add to your skill benefits but escaping into a fictional world is also relaxing. set and keep your mind engaged and challenged. It also helps Doing jigsaw puzzles, solving maths problems, in coming up with a witty comment when you need one – crosswords, Sudoku puzzles and playing card games are all and everyone needs one of those once in a while. l

Doing jigsaw puzzles, solving maths problems, crosswords, Sudoku puzzles and playing card games are all ways to have a mental ‘workout’

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HEALTH HEALTH & &WELLBEING WELLBEING

YOUR HAPPINESS IN

2021

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If you’ve never done this simple ew year, new you? yet effective exercise before, do have Have you made any New Year’s January is always a good marking up the chart above. resolutions yet? Why not step back aAllgoitby time to take stock of takes is an open mind and a how life has been going and take a good look at your overall few minutes to spare. To help you get and what improvements you feel started, there’s a brief explanation of personal happiness first, before you’d like to make for the year to each of the 10 areas opposite, as well come. Sometimes, the answer seems deciding on a specific plan of action as an example of what a completed obvious; it might be weight loss, a chart might look like. job change or perhaps a relationship When you’ve finished, take a issue that you need to work on. But look at the map you’ve created. Are what if you’re not quite so sure where to focus your energies? you satisfied with the amount of happiness in your life overall?

This is where the Wheel of Life can help. A useful Which areas are strongest? Weakest? Are you appreciating your tool routinely employed by counsellors and life coaches, good fortune in the segments with the highest scores? Which it encourages you to consider each key area of happiness areas do you want to improve? Armed with clear information, in turn. How satisfied are you in your work? How healthy you’re now ready to devise a positive plan. do you feel? What about love, and money? Marking each Whether you decide to join a choir or take up yoga, resolve ‘slice’ of your overall happiness ‘pie’ on a scale of 1 (not at to declutter your home or reassess your spending patterns, or all happy) to 10 (extremely happy) will lead you to create an carry out a wholesale review with the help of a life coach – the individual map – a visual presentation of your current state important thing is that you’re pursuing your individual goals, so of personal contentment. that 2021 will turn out to be a truly happy new year.

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HEALTH & &WELLBEING WELLBEING HEALTH

Health & Fitness

Take a long, honest look at your physical wellbeing and ask yourself some important questions: How fit and healthy are you feeling right now? Think about your general energy levels, sleep patterns, ability to manage stress. Where are you with regard to regular exercise and a healthy diet? Do you have any medical conditions that need addressing? Feeling good in your body is a key indicator of overall happiness.

Career

We can’t all be brain surgeons or Hollywood actors, but shouldn’t we aim to be fulfilled in our chosen careers? Do you love what you do for a living? Consider to what extent your job is meaningful to you and suited to your particular skills and interests. Do you feel valued, supported and properly remunerated by your employer for the contribution you make to the organisation you work for?

Friends

The English poet John Donne is credited with the phrase ‘No Man is an Island’. We all need strong social networks and positive friendships to feel in balance and come alive.

How well do you connect with the people around you? Do you have supportive mates, friends or neighbours that make you feel good and that you can share things with?

Physical Environment

How’s your personal organisation? The clutter in your home, chaos on your desk, mess in your car etc is a reflection on what goes on in your inner world. Is there space in your life for new things or are you holding on to the old for longer than is good for you? Now widen your perspective. Do you feel a sense of connectedness with the community you live in; are you helping to look after our planet?

Finances

Don’t make the mistake of measuring your financial happiness by comparing yourself to Richard Branson!

Instead, consider how well you are managing your money.

Are you in control of your expenditure and can you live well within your means? What about saving for the future and adequate insurance to protect yourself and your loved ones?

Map your happiness and create a visual presentation of your current state of personal contentment

Fun & Recreation

Reconnecting with your inner child now and again is a foolproof shortcut to your happiness centre. How often do you laugh, dream, play, be daring, silly, for no other reason than that it makes you feel good?

Family

Of course, no-one has a perfect family – but do you love yours and look forward to being with them? How close is your relationship with your children, parents, other relatives? Do you freely give them your time and attention? Do you feel accepted within the family or are there issues?

Personal Development

Think about how much you exercise and expand your mind, not because you have to but because it makes you feel alive! Perhaps you love to read for pleasure, or sing, paint, take an interest in current affairs? If you stay curious, engaged and open to new ideas or pursuits, your mental wellness will soar.

Inner World

Take a look at the beliefs, values and ethics that help guide your life. Are you at peace with yourself ? True to yourself ? Do you feel connected to a higher power or inner optimism that keeps you grounded?

Love & Romance

Are you happy in your relationship status? Do you feel close to your partner and enjoy being in a loving and supportive relationship with shared values? If you’re not in a relationship, how much does that bother you? Are you quite happy being single or on the lookout for a soulmate?

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HEALTH & WELLBEING

Are you

A CRUNCHER OR A MUNCHER?

For many, January is an endurance test starting on New Year’s Day and ending as we limp into February. Lethargy? Over-indulgence? Don’t put up with it! Read on to make for a clean, lean 2021

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orget those unrealistic New Year’s resolutions. It’s far better to make small, gradual changes to your life that can be easily incorporated into your daily or weekly routine, thus ensuring their longevity.

What does your path back to health look like? Many people take one of two routes: exercise or a better diet. The ‘cruncher’ is no stranger to abdominal crunches. Endorphins are their best friend and these feel-good brain chemicals set them up for the day and keep them coming back for more.

The ‘muncher’ is happy to follow a healthier eating pattern to get results, whether it be weight loss or better energy levels.

They recognise that good nutrition is a baseline for health and may even know their gourds from their goji berries. So for all you ‘crunchers’ and ‘munchers’ out there (heck you might even be both), here’s what’s hot in 2021.

1

PARKOUR

Go past many a park and you may spot a small group of people clinging to walls or balancing on railings.

No, they’re not pretending to be superheroes, they’re doing Parkour. Originating in France in the 1980s, this movement discipline is gaining ground here in the UK. The aim is to overcome obstacles in your environment by stepping, running, jumping or vaulting them in the most efficient way possible. If this sounds a bit too ‘out there’ and beyond the reach of someone over 25, it’s worth bearing in mind the core attributes required to do Parkour fit perfectly with the human body’s basic movement skills. These skills such as core strength, precision in movement, coordination and spatial awareness, have taken a back seat in our sedentary 21st century lives, but honing these can make a fundamental difference to our wellbeing at any age. Parkour is perfect for people who don’t like the gym; you’re in the fresh air and learning something new. The fun element is a huge bonus too and not forgetting the psychological challenge of overcoming things you never thought possible.

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2

BODY WEIGHT TRAINING

If HIT (High Intensity Training) was the star of 2020, then 2021 will see the rise of body weight training – that’s using your own body weight – to get results.

Squats, lunges, planks, burpees and push-ups are all body weight moves and have been around forever. So what’s new?

The answer lies in the sheer accessibility of them. Aside from the fact that these movements are tried and tested for toning and fat burning, they are also one of the most inexpensive workouts around and can be done anytime, anywhere and with no equipment needed; what’s not to like?

HEALTH & WELLBEING

3

JUICING

You must have been living on another planet if you missed the juicing revolution of 2014, with everyone extolling its virtues and health benefits (according to experts it’s a fast-track vitamin The emphasis is delivery system for the on vegetable juices body). Juicing remains a hot ticket this year, but made from seasonal this time around, the greens such as emphasis is on vegetable spinach and kale juices made from seasonal greens such as spinach and kale rather than high fructose fruit juices. For a sure-fire way to beat those New Year blues, throw a couple of Cox’s apples into your juicer, along with some peeled limes, a thumbnail of fresh ginger, some kale leaves and even a little beetroot if you’re feeling adventurous and you’ll have a vitamin-packed pick-me-up that tastes surprisingly delicious on a cold January morning.

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4

FERMENTATION

Time to put aside your fears regarding sauerkraut.

Fermented foods are where it’s at for 2015, with both foodie and health circles embracing all things pickled.

Fermented dairy products such as yoghurt and fromage-frais already feature strongly in Western diets, with most of us aware of their health-giving pro and pre-biotic properties.

Now more unusual foods from Eastern Europe and Asia, such as sourdough bread, sauerkraut, kefir – fermented milk that has its origins in Russia, and kombucha, a fizzy fermented tea drunk in China, are gaining popularity. So what’s all the fuss about? Put simply, when certain foods ferment, they are predigested by beneficial bacteria found naturally in the food and according to experts, this in turn allows the nutrients to be more easily absorbed. Add to this the probiotic punch they bring to the digestive system and you potentially have foods that can help boost your immunity and which also add a little spice to the menu (these foods may not be suitable for everybody, check before you buy).

So whether you crunch, munch or even meditate your way into 2021, with just a little research and planning, you can jump into January with your head held high.

MINDFULNESS

With your physical health addressed for 2015, lets not forget your mental health. Mindfulness meditation has been a buzzword for a few years now and is increasingly seen as a panacea for some of our 21st century ills. Think of it as a shower for the brain, with just 5 -10 minutes daily practice of what can be described as ‘being aware and nonjudgmental in the present moment,’ potentially helping you to slow your thoughts down and de-stress. Recent research has suggested a whole raft of benefits to be gained from daily meditation, including: decreased levels of the stress hormone cortisol, higher cognitive function, better ability to control pain and emotions, improved sleep quality and not forgetting its potential for tackling anxiety and depression.

BEACON 15

HEALTH & WELLBEING

. . .

K O s ’ It not to be ok We all have times when life gets on top of us – sometimes work-related like a stressful workload, a negative atmosphere or even being made redundant.

Sometimes it’s something else; our health, our relationships, or our circumstances.

Whatever the reasons, if you feel you are not coping as well as you would want to be, help is at hand.

Call NHS 111 or visit www.iwmentalhealth.co.uk

to ask for help We all have times when we come across unexpected problems.

It might be employment issues, housing difficulties or worrying about money. And sometimes it can be hard to ask for advice.

Whatever your circumstances, if you need support and guidance, help is at hand.

Freephone 0800 144 8848 or visit www.islehelp.me 4759 NBH 12/20 LF