New Year, New You!

The new year has just begun, which means you’ve a blank slate ahead of you to make the best of the next 12 months. Are you looking for some resolutions for the new year to better yourself and your health? You might have overindulged a bit over Christmas – all that food, drink and festive treats. It’s time now to get back on track, and we have put together 5 things we recommend you do to be healthy and happy in 2020.

1 – Get Healthy and Get Active

Being active is one of the most important aspects of staying healthy. Try to get at least 30 minutes of exercise every day. When you’re out and about, take the stairs instead of the lift or the escalator. If you use the bus or public transport, get off a stop or two earlier. Make sure you choose something you enjoy so you’ll stick to it. Or choose a fitness buddy to support you.

2 – Refreshing Yourself For 2020

Water, water, water. Your body is about 60% water so it’s important you drink enough of it. Try to drink at least 6 glasses of water a day. Dehydration has negative effects on your health, including dry skin, inability to concentrate and headache. Often our bodies don’t recognise thirst and instead, we think we’re hungry, so drinking a glass of water with your meals can stop you overeating. If you don’t enjoy drinking still water, you can opt for fizzy water or you can add some sugar-free cordial.

3 – New Year New Menu

With todays busy lifestyles someties it can be difficult to find the motivation to cook a healthy meal and some days it’s so tempting to get a takeaway. But takeaways and frozen meals are full of excess sugar, salt and calories. Not only that, but they are more expensive than when you cook at home. If you plan your meals in advance and keep healthy snacks to hand you are more likely to stick to a healthier eating plan.

Change Your Health Direction helps you out with recipies, shopping lists and daily trackers to plan your meals and keep track.

4 – Take Some You Time

Your mental health is just as important as your physical health. Practicing mindfulness has huge benefits, including reduced stress levels, increased self-control and emotional regulation. A simple way to practice mindfulness is through meditation. Meditation can take many forms, but the main thing is to focus your attention to the moment you’re in. Watch the birds outside your window, clear your mind while you’re going for a walk or simply sit still and concentrate on your breathing.

5 – Sleep the Night Away

A bad night’s sleep can leave you feeling tired, irritable and unable to concentrate. On the other hand, nine hours of sleeping like a log can see you springing out of bed feeling bright-eyed, bushy-tailed and ready to take on anything the day might throw at you. But when you’ve got a lot on your mind, getting a good night’s sleep can be easier said than done.

Change Your Health Direction will guide you through tips to getting a great nights sleep as well as herbal remidies to help you drift off.

Call into your local LloydsPharmacy to talk about Change Your Health Direction! 

Mindfulness and how it works in the modern world

maria

Maria,
Clinical Governance Pharmacist at LloydsPharmacy

The world we live in is a fast paced world. Our brains and bodies are becoming wired to be always thinking ahead. With this comes an increase level of stress and anxiety in our lives. A consistent and prolonged state of anxiety can lead to a weakened immune system, depression, high blood pressure, and gastric problems. It is essential that we learn to ‘self- check’ and monitor our levels of anxiety. A certain level of anxiety is normal in our lives. It is our natural ‘fight or flight’ and ensures we accomplish what needs doing. However when these levels go out of synch then we see it impacting our health. Therefore the act of mindfulness is a series of simple techniques and approaches to help us to focus on the present. From this we learn to reduce our levels of stress and overwhelming anticipation. With the launch of our CYHD programme in our 93 stores, we in LloydsPharmacy are very focused on boosting wellbeing and attaining a better lifestyle.

 

How can you practice Mindfulness on a daily basis?

  • Meditation: A very simple technique and one of the most utilised approaches to mindfulness. It can be as simple as a few minutes in the morning or evening depending on your routine. Find a quiet, decluttered space in your home and make yourself feel comfortable. Some people choose to sit on a chair while others prefer to sit on the ground with their legs crossed and arms rested. Gently close your eyes and breathe in through your nose and out through your mouth. You may notice your breath is quite shallow. Therefore to allow you to breathe more deeply and hence relax, hold your breath for approximately 5 seconds and then exhale. Once you have become more relaxed return to your normal breath pattern. Become aware of how you are feeling in your overall body. Are some areas of your body tight and tense? Allow yourself to acknowledge how you are feeling. Your thoughts begin to wander, that is completely fine. Let your mind wander. Listen to the sound of your environment and allow yourself to take sense of your environment. Again acknowledge this moment. Some people may like to stay in this state for 10 – 15 minutes, others longer. Once you feel you are ready, then gently soften your gaze, open your eyes and focus on where you are. Assess how you are feeling now after the session. Many people feel a greater sense of calm and their bodies, both physically and mentally, are more relaxed. This meditative approach can be done daily or weekly depending on what you feel works best for you. There is no right or wrong way to meditate. Some people bespoke their meditation to incorporate gentle music in the background, the burning of essential oils such as lavender or adding in gentle yoga sequences. Again see what works best for you.

 

  • Gratitude Journal: The concept of journaling is something we are all familiar with. It has been found that recording what we are grateful for allows us to appreciate the present, reduce stress levels and increase our levels of happiness. Again there is no right or wrong way to journal. Some people like to record two or three points maybe twice a week of what they are grateful for. Many find it therapeutic reviewing what they have recorded over time.

 

  • Online resources: There are many mindfulness apps that can guide you in your practice. ‘Headspace’ is an excellent app that you can download on your phone. It has many guided exercises that allow you as a beginner to get started. Other apps include the ‘smiling mind’ which has exercises for children and young adults, as well as the app ‘conscious, to name just a few.

Above are just a few pointers in directing you to including mindfulness in your daily routine. As you will see, the approach is personal to the individual. Even just by focussing on our breathing, recording our thoughts and taking time to acknowledge our presence can help in adding balance to our busy lives. To finish a quote I really like, ‘mindfulness is a way of befriending ourselves and the experience’ (Jon Kabatt Zin) and as we all know, we must be friends with ourselves first and foremost.