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4 Sunday habits to spring clean your health

_d8a5469Spring has sprung – time to take advantage of the longer days and the sunshine, to develop some positive, supportive, healthy habits. We’ve pulled together here four Sunday habits to spring clean your health and ensure a productive week ahead.

1. Invest an hour getting organised

Although spending time on a Sunday reviewing your calendar and prioritising your tasks for the week ahead doesn’t sound like the sexiest weekend ritual, research has shown that taking a few moments to do this simple planning can help clear the mind and reduce worry. Knocking off some simple tasks, as well as doing a load of laundry and organising your work clothes for the week ahead, is a healthy habit that will create a more efficient working week. Done first thing, it will free up the rest of your day for complete R&R.

 2. Fill your plate with healthy food

It’s all too easy to skip breakfast on a lazy Sunday, and to hit the wine or beer early afternoon… We all know this impacts our food choices and vitality for the rest of the day. Consuming rich, heavy food and alcohol on a Sunday can sink you into a food coma that can carry over into your Monday, leaving you feeling lethargic. Start your day with a warm lemon water and be sure to fill your plate (or smoothie) with greens to keep well nourished and energised. Set yourself up for a working week of healthy lunches by cooking a large batch of soup, vegetable curry or roast vegetables on a Sunday afternoon.

If you’re exceptionally pushed for time during the week, organic delivery boxes from local companies can make your week that bit easier, and give you the confidence that you’re feeding your cells with clean, in–season, produce from nature’s bounty.

Here are some of our favourites:_d8a5552

Or you can visit our neighbours Wholefoods House on Queen St to pick up some seasonal, organic produce.

3. Add meaning

Doing something especially fulfilling and with purpose on a Sunday can make you approach Mondays with a much more positive outlook. We all have to get things done over the weekend, but scheduling a meaningful activity can recharge your mental and spiritual batteries. Attend a yoga class where you check in with yourself; connect with a friend or family member to help them out with a task; or go for a walk in nature. Approach Monday feeling full of gratitude, inspired accomplished.

4. Set yourself up for a good night’s sleep

A good night’s rest on Sunday is the best way to ease into the madness of Monday. It will improve your stress resilience, give you in a more optimistic outlook, and leave you feeling alert, focussed and ready to tackle a productive week. To get the most out of your sleep, try to leave at least 3 hours between your dinner meal and going to bed. Keep stimulants low, and minimise screen time from at least 2 hours prior to bed is key to quality sleep. You’ll also notice an improvement in your sleep quality after a decent amount of exercise during the day; preferably in the morning.

If you have any concerns with your sleep onset, sleep maintenance or sleep quality; or even just need some recipe and meal-planning inspiration, we are here to help!

Feel free to call us for a consultation on 02 8007 4275, or to find a consultation time that suits on our booking page here.

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Simple Tips to Combat Overindulging & Indigestion this Christmas

christmas tree

Christmas is a time to be with your loved ones, play backyard cricket, eat (too much) good food & laugh. No matter how much you tell yourself you won’t overeat – many of us will find ourselves lining up for second or third servings or collapsing on the couch with full bellies. To avoid indigestion or that overwhelming sense of fullness this festive season, I have put together my top tips so you can have your cake and eat it too!

  • Consuming large amounts of liquids with meals floods the digestive system, leading to bloating & discomfort. Carbonated drinks are particularly aggravating if you are susceptible to bloating. Keep liquids 15 minutes apart from meals, or if you plan to enjoy a nice beverage with your Christmas lunch, do sip it slowly.
  • Add a squeeze of fresh lemon juice, or even some bitters to your water during the day to enhance digestion.
  • Take a gentle walk after a big meal to reduce bloating and indigestion.
  • Avoid indulging in heavy meals later in the evening. Going to bed with a full stomach can aggravate heartburn and led to an unsettling sleep. Particularly when combined with alcohol.
  • Herbal teateas are soothing and calming on the digestive tract after a day of indulging. Ginger, chamomile, fennel or peppermint to reduce bloating and relax spasm and cramps in the digestive tract.
  • If you know you’re going to eat more than usual, you may appreciate some extra herbal support such as Iberogast – a liquid herbal combination backed with plenty of scientific evidence and an excellent safety profile that you can easily fit into your handbag. Alternatively, try a good quality digestive enzyme capsule or tablet to optimise your chemical digestion and comfort.
  • Encompassing mindfulness & gratitude at meal times allows us to appreciate how lucky we are, it also helps us to feel aroused by the colours & smells of the meal before us. This effective tool stimulates the release of gastric secretions before food enters the stomach, and optimises chemical digestion to ensure maximum breakdown and absorption of nutrients.

Remember to have fun and enjoy the delicious festive foods with your loved ones. Christmas only comes around once per year so release the guilt and bring the joy back into eating!

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