20 Days to Wellness: Creating a happier and healthier you
2015 has arrived and it’s time for us to take charge of our own health and wellness. Let’s kickstart the year and allow ourselves to be our most healthiest and creative self in this year ahead.
So here you are: 20 Days of Wellness. Take the challenge and use these tips in your day to day life. They all create a healthy mind, body and soul in a simple, fun and effective way. So let’s jump on board and hop to it.
Day 1: Take a moment to celebrate the wonderful events and moments of 2014 and acknowledge and release the more challenging or difficult times of the past year. What wonderful life lessons did you learn? Jot these down in a journal and make way for the awesome year ahead.
Day 2: It’s time to create the year you want 2015 to be. Whether you journal or use a vision board to visualize your dreams, goals and aspirations that you want to achieve this year. Perhaps put them in writing, you may use words, drawings or use photos or pictures. Make sure they are in the present, and they are both achievable and measurable. Keep your journal or vision board close by and return to it regularly and update as required.
Day 3: Keep hydrated! Whether it’s hot or cool it’s important to keep our fluids up whether it is water, herbal tea or freshly made fruit/vegetable juice. Start the day with a warm lemon water to cleanse & rejuvenate your body. Being fully hydrated will assist in stopping false hunger pains and also sugar cravings which often occur when you are thirsty. Drinking water may also improve your skin tone, reduce muscle cramps & headaches and improve your focus and concentration. If you are thirsty you are already a little dehydrated so keep a water bottle or flask close by.
Day 4: Sleep: we all know it’s important but often don’t get enough to rest & rejuvenate our body. Here are some reasons to get a good 8 hours of sleep, especially the hours before midnight: Sleep is great for your brain health, it improves your memory, concentration, enhances learning & problem solving. Research has shown it improves your physical health by reducing risk of heart disease, high blood pressure & diabetes and you may live longer. Sleep also assists to stabilise body weight and lowers the risk of obesity. So grab your pjs, pillow and eye mask and get an early night. Sweet dreams. Zzzzz
Day 5: Get active outdoors in nature. Walk, jog or cycle. Not only is it great breathing in the fresh air of the ocean, rainforest, bush, farmland, river land or local parklands, it's great for the mind, body and soul. Your physical body will thank you, your stress levels will reduce and your spirit will feel a sense of peace and freedom. Take a deep breath in and take in the beautiful surrounds while you are exercising.
Day 6: Spend quality, uninterrupted time with family. Watch your kids play, listen to the stories your parents and grandparents tell about when they were growing up. Do something fun with your partner. Uninterrupted family time is essential and important for our overall wellbeing.
Day 7: Laughter: They say laughter is the best medicine and it's true. Laughter reduces your stress levels, boosts your immunity, releases endorphins (the love & happiness hormone), decreases pain, improves mood, lowers blood pressure, strengthens relationships and overall feels great. So grab some friends or family and retell funny tales, tell some jokes, watch a comedy movie, find funny You tube videos of ridiculous things or go people watching, whatever it is laugh, laugh, laugh and have fun.
Day 8: Read some good books. Ask friends, colleagues, mentors or bookshop owners for recommendations. The books may be inspiring or fun, they may challenge your thoughts and ideas, you may learn new knowledge, tools or techniques or you may choose a book that relaxes you and gives you enjoyment. Reading is great for the mind, body and soul.
Day 9: Choose a healthy eating plan that suits your body, digestion, blood type and climate. There are so many diets (healthy eating programs) available to us these days which is fantastic; however it is important that you find one that suits you as an individual as not all diets suit all people. There are many to choose from so do your research and give them a go, you may choose the Raw Foods plan, Paleo diet, 20/20 diet, Vegan or vegetarian plan or the Blood type diet to name a few; there are so many to choose from. It’s always good to check with a health practitioner prior to starting a new eating plan and also having a full blood test to see what vitamin & minerals you may be low on which should be included in your eating plan.
Day 10: Dance: Yes dance, boogie and get into the groove. You may decide to do a dance class like Nia, Zumba, Latin dance, Belly dance or Jazzercise or go out with some friends to a gig or club and dance the night away. You could try ‘No lights, no lycra’ sessions which allows you to dance to your heart’s content in the dark with no one watching or you can turn on the music loud at home and dance around the house singing and busting a move. Dancing is a fantastic form of exercise; it gets your heart pumping, your muscles working and your stress melting away. It’s a wonderful way to enhance your wellness.
So we are a third of the way through the month. Use these tips in your day to day life and stay tuned for the next chapter.
Day 11: Grow your own fruit/vegetables/herbs. Not only is it extremely healthy for you to eat food straight from your garden (if you aren't using any chemicals on them & you use some good soil), gardening is great exercise and nurturing your garden is relaxing for your mind and nourishing for the soul. How wonderful is it when you get to pick your first strawberry or capsicum for the season and how crisp and tasty tomatoes and snow peas are. Even if you have a small space you can grow some herbs or plants that grow on a fence.
Day 12: Participate in exercise that's fun. For example Stand Up Paddle Boarding, it's great for your core strength, balance and physical health, other fun activities that are great forms of exercise include: hula hooping, rock climbing, abseiling, juggling, skipping, ice skating, acrobatics or roller derby. Whatever it is enjoy and have fun with different types of exercise.
Day 13: Look after your feet. Our feet hold us up, carry us around and do so much for us which we take for granted so it's time to give some attention to our wonderful feet by having a foot bath/soak, book in for a reflexology or podiatry session or have a pedicure. Give your feet a massage; they will love you for it.
Day 14: Eat a rainbow. Eating a variety of different coloured fruit and vegetables in season can enhance your health enormously (and organic or biodynamic from Surfcoast Wholefoods). Red foods improve blood circulation and heart function.
Orange foods reduce the risk of cancer & assist with collagen growth. Yellow foods aid digestion, vision & boost immunity. Green foods are great detoxers and immune enhancers. Blue foods are powerful antioxidants and assist mineral absorption. White foods assist growth of cells and decrease risk of cancer. So eat a rainbow of fruit and vegies daily.
Day 15: Brain Gym- Integrate your left and right brain to keep your mind healthy, focused and improve your memory.
Some simple techniques include doing Cross crawl (tapping opposite knee to hand, lifting knees forward and then kicking legs behind (See picture))
Tap head while rubbing your tummy. Move eyes horizontally starting in the centre from left to right several times and back to the centre. Marching on the spot with arms and legs lifted high.
Do exercises like Sudoku.
Day 16: Take up a mind, body and soul type of exercise such as Qi Gong or Tai Chi. Although gentle in movement it is a very powerful form of exercise for balancing your mind, body and spirit. It can be done in a park, on the beach at home, anywhere!
Day 17: Reduce the BUSY-NESS in your life. So many of us tend to say we are busy. People ask how we are and we often say so busy, instead of saying we feel well, happy, challenged, productive, excited etc.
BUSY doesn't necessarily mean being PRODUCTIVE and often we run around being busy not achieving our daily goals, aims or targets. Let's look at the 'Art of Doing Less' Quantity vs Quality. Use your time wisely, by scheduling in times of the day you check emails or social media, be strict and don't break the rules. Commit to yourself times of the day you have breaks or 'time out' to regain your focus and then you will find you will be more productive. By taking a short break your mind will be rejuvenated and you will notice you will get more of your tasks completed by doing less in a more productive and focused way, than spending longer periods on work in a tired, busy and hectic manner.
So take the challenge and reduce your busy-ness!!! Who's in???
Day 18: Add Super foods to your Lunch or Snack Box.
Avocado: great for the heart and a powerful antioxidant.
Blueberries: slows down ageing process, great antioxidant and heart tonic. High in Vitamin C & K.
Nuts: Improves brain function, promotes healthy skin and hair. They also lower cholesterol. Best ones to choose are Almonds, Walnuts, Pecans and Brazil nuts.
Salmon: great for the heart, brain function, inflammatory disorders and healthy skin and hair.
Kale: This vegetable is the most nutritious vegetable available and is great in smoothies and salads, it’s super rich in vitamins and minerals and has a long list of health benefits
Kiwi fruits: Contains high Vitamin C, fibre and potassium, strong antioxidant, great for eyes, asthma, colds and flus.
Day 19: Go grab your goal/dream. Things that seem unattainable, unachievable or too difficult are often because we hold ourselves back with our ego and self doubt. We like to procrastinate or think we don't have the skills, time or ability but guess what 99% of the time we do. So take the challenge and go grab that goal or chase that dream you are passionate about. In the words of Audrey Hepburn 'Nothing is impossible The Word itself says I'm Possible' You will be very happy and satisfied with yourself.but guess what 99% of the time we do. So take the challenge and go grab that goal or chase that dream you are passionate about. In the words of Audrey Hepburn 'Nothing is impossible The Word itself says I'm Possible' You will be very happy and satisfied with yourself.
Day 20: Grab some Vitamin D by getting a few minutes of sunshine in the morning or late afternoon. We need Vitamin D to keep our bones strong and to absorb calcium. Vitamin D enhances our moods and low levels can be a cause of depression. In winter some people may like to increase their intake of fatty fish, orange juice, soy milk and cereals to receive enough Vitamin D or take it in a supplement form to receive adequate amounts to reduce the risk of osteoporosis and depression. You need at least 20 minutes sun exposure of full arms, legs and head in winter.
So before the sun gets too harsh get outside and absorb those rays of light.eing PRODUCTIVE and often we run around being busy not achieving our daily goals, aims or targets. Let's look at the 'Art of Doing Less' Quantity vs Quality. Use your time wisely, by scheduling in times of the day you check emails or social media, be strict and don't break the rules. Commit to yourself times of the day you have breaks or 'time out' to regain your focus and then you will find you will be more productive. By taking a short break your mind will be rejuvenated and you will notice you will get more of your tasks completed by doing less in a more productive and focussed way, than spending longer periods on work in a tired, busy and hectic manner.
So take the challenge and reduce your busy-ness!!! Who's in???