10/09/2024
Self care can be easier than you think!
I am very interested in our lifestyle as medicine and recently listened to a great talk by Professor Bettina Karsten on
"The Latest evidence based approaches to holistic health". I shared details in my latest newsletter.
There are very simple changes we can make that will have a positive impact on our recovery from injury and our overall health.
A recent study with a million participants reviewed their health and longevity. It concluded that there are a few key changes we can make, which if they were implemented in our twenties, would increase our life by 20 years! Even if we introduce one key lifestyle factor at any age, this can make a difference!
Light is a key factor and also sleep. So what can we do and why is it important?
Sleep is when we repair our brains and bodies. Sleep rhythm and going to bed before midnight, have a regular time for bed within an hour window. Evidence shows if you go to bed after 12, you are more prone to cognitive decline and altzheimers disease. If we go to sleep before 12 we then have non REM sleep when growth and repair takes place, memories are archived and hormone production (e.g. Ghrelin & Leptin, responsible for sensation of hunger & fullness) are in balance. Missing these phases often results in weight management problems.
If you struggle getting off to sleep, consider how much exposure you have to screens in the evening. When we watch television and screens, they emit blue light which makes us more alert and interferes with the production of melatonin which we need to sleep! Darkness and a cool temperature are also helpful.
In the morning, as soon as we can after waking, it is recommended that we go outside for a ‘light shower’ this improves our mood and energy levels. This is for 5 mins if it's sunny or 20 mins when it's cloudy.
So do see if you can start your day with a ‘LIGHT SHOWER'!’
Take your cup of tea outside and do some arm raises with some deeper breaths.
Ending your day by switching off screens earlier and have softer lighting to prepare the body for rest. Then get in that crucial hour or two before midnight for repair and restoration of your body and brain!
If you want to know more about the findings from the study you can find them here...
https://www.medicalnewstoday.com/articles/8-healthy-longevity-habits-add-24-years-to-lifespan
If you are active and over 40 and are struggling with back, neck or shoulder pain and would like to find out how clinical massage and a holistic health can help you recover, do look at my website or feel free to get in touch. https://www.juliestannard.com
