Self-Care #loveyourself

Don't be too hard on yourself...you have to be your own cheerleader!


5 ways to enhance your wellbeing:


What happens if we don't look after ourselves?


We can become:

- tired

- exhausted

- stressed

- unwell

- and eventually hit burnout


I shall be sharing with you several ways to enhance your wellbeing.


Top tip...pick which works best for you (you may not be able to do them all)...



Tip #1 - Sleep is important


Scientific studies state that we should be aiming for 6-8 of uninterrupted sleep per night (for at least 5 nights a week).


Sleep helps up grow, process the days events/learning, improve our ability to think more clearly, improve our immune system and reduce the risk of developing various health conditions (including obesity, diabetes and heart problems).


If you find yourself 'self-medicating' with alcohol....guess what? That does not mean you are getting a good nights sleep. It may help you fall into a light sleep but we need deep sleep. Alcohol leads to more disruptive sleep.


What else can affect sleep?

- No surprises to know that caffeine can stimulate the brain and cause insomnia

- Medications such as antidepressants can hinder a deep sleep

- Smoking heavily can lead to your body waking due to nicotine withdrawal


Studies have shown reflexology and reiki really help you to get the best nights sleep you have had. Regular treatments can maintain a better sleep cycle.



Tip #2 - Exercise is key


Regular physical activity can improve your muscle strength and boost your endurance. Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently (and lower your risk of an early death by 30%).


Research has also shown that physical activity can also boost self-esteem, mood, sleep quality and energy as well as reducing stress.



Tip #3 - Eat well


Diets do not work! Develop a healthy relationship with food. Make better choices. Don't punish yourself. Food is your friend. Food is fuel.


For energy, think about eating more fruit, nuts and drinking smoothies. Choose water with a slice of lemon rather than coffee.


Hypnotherapy has been shown to help you improve your behaviour around food. The hypnoslimmer program is a great way to make better choices, understand your relationship with food and lose pounds without going on a diet!



Tip #4 - Drink enough water


Caffeine is dehydrating. If we dehydrate, it effects our mood, productivity and bodily functions. Aim to drink 2-3 litres per day (more if exercising heavily).



Tip #5 - Meditate


Our mind is important...as is our mindset.

Meditation helps:

- boost our immune system

- strengthens hippocampus/amygdala (fight or flight)

- decision making (use of pre frontal cortex)


Mediation isn't being sat cross legged with eyes closed and chanting with bells ringing (although this is a way in which we can meditate).


Meditation is more about stillness.


The first time I did this, my mind was full of