Nourished by Nature

Here in the UK we have access to a lot of greenery; our gardens, fields and wood lands with lots of protected foot paths across the country, and there is no place better than Shropshire for its outstanding natural beauty. The picture I’ve used here is of the start of a walk over The Lawley, near Church Stretton, it is breath-taking.

Scientific studies have proven the therapeutic value of being in nature and more specifically, trees. Taking a walk does not cost anything but time and it really is an investment in your mental and physical health, not only is it good for your cardiovascular health, but it also reduces your cortisol, (stress hormone) and your pulse rate and blood pressure not only because you are moving your body but trees give off phytoncides, these stimulate white blood cells, these cells fight infection and are essential to a healthy immune system. *

It really is lovely to be outside with the sun on your face and the wind in your hair listening to the sound of the breeze through the trees. It helps us move into a good head space, a place more positive and appreciative, it is a type of nourishment or medicine that helps us move away from the stresses of the day.

Here is a few tips to help us take advantage of what we have...

• If you cannot find 30mins in one chunk take 10mins here and there.

• Take a mental break from your thoughts, try and leave them at home.

• Leave your tech at home, it’s ok to not be on social media for 30mins.

• Be inquisitive, take the time to observe the trees and shrubs you are walking through, what are they, what shape are the leaves, what colour green, how does the light show through the leaf canopy.

• Spend a little time in silence, if you are with someone take some time to just be in the environment.

Maybe we can all benefit from a little time walking in nature...

Sources*

www.ncbi.nlm.nih.gov/pubmed/19568835

E Niimi Longhurst, 2018, Japonisme, Thorsons

How to sleep on hot summer nights.

Reduced sleep is a big problem, for me anyway, if I don’t get at least 7 hours a night I feel groggy the next day, lucky you if you can live on less, whatever your usually sleep requirement you do not want these humid summer nights and a sauna like bedroom reducing it.

To sleep we need to drop our body temperature, here’s a few ways to help do that.

• Have a tepid shower before bed (a cold one may wake you up).

• Sleep with only a sheet.

• Reduce your quilt to a light summer quilt if you use one at all.

• Wear lighter, thinner nightwear.

• Keep hydrated, drink lots of water throughout the day, not too much before bedtime or you’ll be going to the bathroom in the middle of the night.

• Keep alcohol to a minimum before bedtime as it dehydrates you and disturbs your sleep.

• A fan will circulate the air, putting a bowl of cold water in front of the fan will cool the air.

• Air the bedroom before bedtime to reduce the temperature.

• Lastly, and this is good learning for me, close your windows and curtains in the day to keep out the heat.

Thank you and good night! (Hopefully)

Sources

How to sleep well and keep cool at night in a heat wave (wakeupwithzest.com)

Taking Care of Yourself

Taking care of yourself, it seems easier said than done, trying to carve out some time in the day for yourself or choosing what is good for you instead of going with the chooses others are making around you is challenging. Somehow, we must find the space and time to do this, even if it’s in small ways, because the healthier you are the more improved your physical health, the more protected your mental health, you reduce stress and anxiety, and it can lead to better relationships….so, what is self-care.

Firstly, it is not new, it is about making conscious and deliberate choices that look after you and your wellbeing, because it’s about your physical and mental wellbeing it is personal to you. It really can be quite simple, it’s anything that you do for yourself that makes you feel better and cared for, this could be as simple as making the time to have a haircut, a bath, or making the bed with those lovely cushions …yes, I know what you’re thinking, these are basic things, but it can be this simple.

Here are some low-cost examples of self-care choices.

· Get a good night’s sleep

· Drink lots of water

· Go for a brisk walk

· Take a relaxing bath

· Say no to something you don’t want to do

· Listen to your favourite music

· Watch your favourite film

· Make something healthy yet delicious for dinner

· Make a list of five or more things you like about yourself

· Spend time with loved ones

Self-care is an important part of living a healthy and happy lifestyle. It doesn’t have to involve a huge time commitment or cost the earth and committing to selfcare will improve your health and wellbeing all round.

I’ll go further into each of these topics going forward. There is a medical interpretation of the words self-care in that you actively make healthy lifestyle choices or take an active part in managing long term conditions. I will talk to this in another blog.

Sources

www.bmihealthcare.co.uk/health-matters/health-and-wellbeing/what-is-self-care-and-why-is-it-important

www.selfcareforum.org/about-us/what-do-we-mean-by-self-care-and-why-is-good-for-people