Exercise is one of the best ways of improving your sense of well-being. Sometimes, however, you might feel a lack of motivation to get you going. Here are a few simple ways of including some exercises into your daily life before you take the next step of joining a Gym or sports clubs etc.

A lovely way of exercising is walking. It’s really easy to do and doesn’t put too much stress on your joints. Also, you can do it almost anywhere. I walk during the TV Ad breaks! If you walk briskly enough (and this is important if you want to lose weight,) you can fit between 300 to 500 steps during the average commercial break. Sitting down for too long watching TV is not good for your health and well-being so getting up and walking up and down your living room is simply a no brainer. Remember to wear non-slip footwear and to turn on alternate legs and you’ve got a great little mini-workout. You can quickly tally up 2000 to 3000 steps during an average TV programme. So forget using the remote control to channel hop during the advert breaks and get walking instead. The feeling of satisfaction you get is great and your body will thank you for it too.

And this leads me to another easy way of increasing your exercise. Put the remote control out of reach! It’s so easy to change channels by using this little device we have to hand. How about replacing it back with the TV? You automatically have to get up and down from your seat several times in one evening to change channels that way. To make this even more effective you can even pop in a few low key exercises or stretches whilst you’re up. The key here is to get you moving and stretching.

Pep up your chores. We all have to keep our homes clean, so how about incorporating some exercises into your chores? When you are vacuuming, do some lunges rather than just using the vac. Instead of using a long-handled duster all of the time, only use this for those places you really can’t reach. Combine stretches instead. And for those low-level places such as skirting boards, make sure you stretch and reach again. Have fun designing your own cleaning workout and include some upbeat music. Your chores will be completed in super-quick time; you’ll have fun and burn extra calories too.

Exercise whilst waiting for the laundry to finish or the carrots to cook (or whenever you get that five minutes to spare) How about doing a few press-ups against the kitchen or utility wall? Jog on the spot? A few lunges are ideal. Don’t overdo it and remember when your muscles are cold you don’t want to go to your maximum. The idea is just to get yourself moving rather than just standing there.

You’ll have heard this one before, but it works: use the stairs rather than the lift. It doesn’t take any more time in the long run and you will use those thigh muscles which will help burn calories quite quickly. As you get fitter you can start to jog up the stairs or walk up the two steps at a time to add intensity.

If you use a car to drive to work, try parking a short distance away if possible. Similarly, if you take the bus or train can you get off a stop or a station or two further from your workplace? Equally, park in the farthest space from the store entrance when you do your weekly shop. The added walk will soon increase your daily steps.

Speak to colleagues rather than email them. I must admit this is a favourite of mine. You can combine taking the stairs, getting up from your desk, and seeing how the company operates by going to different departments. You can sometimes sort out your query quicker by having a face-to-face conversation. Should you need a record of the conversation for some reason you can soon send out a quick summary email.

I hope you have enjoyed this short article and if you will soon be bringing exercise into your daily life.

Look out for more blogs from me when I’ll be covering other subjects that will help you look after your health and well-being.

Susan Young

Hypnotherapy is one of the most successful ways to safely and easily quit smoking. Recently a client came back to me three years after a smoking cessation course to tell me that he has not had a cigarette since our sessions. A smoking cessation programme costs £150.00. If you smoke 20 cigarettes a day you spend close to £3,000 a year on Tabaco alone think about what you could do with those savings.

If you want to reduce your weight without diets and deprivation, hypnotherapy is a proven way to change eating habits. Hypnotherapy removes these barriers by addressing emotional eating, negative thoughts/feelings associated with your body and desire to eat. The power of your mind can help increase the desire for nourishing foods, water and exercise.

Hypnotherapy has changed my outlook on food.

I don’t have to eat the chocolate just because it is there.

Like a drink but want to cut back or stop? Hypnotherapy is the most effective way of removing habits, unwanted behaviours and addictions. It is a quick and completely safe method.

Struggling to cope with stress? Stress can be a good thing but too much can negatively impact your life. Stress reduction with hypnosis is an easy way to establish deep relaxation. It is effective in enhancing your general well-being, leaving you calmer, more positive and refreshed.

Re-programme your mind to achieve success in your life be it work or relationship orientated. Hypnotherapy can help motivate and improve self-confidence.

Fears and phobias can hold us back restricting our lives. The unconscious mind’s primary function is to protect us from emotional and physical harm. This is where these types of problems arise from. By going back, you can discover the cause that has brought on the issue which then can be resolved.

Hypnotherapy is also a powerful way of resolving the negative effects of IBS- so much so that now it is recommended by the NHS.

Depression and anxiety can be caused or exacerbated by critical things we say to ourselves. We all have negative thoughts, but when these take over our lives, it becomes damaging. Hypnotherapy can reframe negative cycles and helps us towards positive ones.

Every thought you have has a physical reaction in your body. Start using the power of your mind to heal your body. Hypnotherapy can change the way you feel and the way you view things. We only have one life so we might as make the most of it!

So, if you are someone who wants to stop smoking, lose weight, cut back on alcohol but find your willpower wilting -or if a phobia is taking over your life then hypnotherapy is right for you.

Many experience fatigue after eating.

Especially after enjoying a large meal, but why do we feel tired from eating?

What are the causes of fatigue after eating

• Reactive hypoglycaemia

After a meal, dense in carbohydrates, you may experience reactive hypoglycaemia, which leaves you feeling fatigued after eating and may also lead to irritability, light-headedness and headaches. This is caused by a spike in your insulin production. When your body finishes digesting, your levels dramatically drop, resulting in a sugar crash.

• Tryptophan

This increases the production of serotonin, the neurotransmitter responsible for moods, sleep and regulating bowel movements. Foods high in tryptophan cause spikes in insulin leaving you drowsy after meals.

• Alkaline tide

This occurs during the first two hours of digestion and elevates the blood’s pH level. The process produces an alkaline which is released into the plasma of the stomach and makes the blood from the stomach more alkaline.

• Allocation of resources

The theory goes that oxygen and blood are allocated to the digestive system in the same way muscles are used when working out, but this theory is not scientifically backed, but it could explain the fatigue.

• Certain conditions

Diabetes and Hypothyroidism can cause fatigue after eating. Diabetes reduces the absorption of glucose and Hypothyroidism makes the glands unable to produce sufficient thyroid hormones.

• Quality of food

Consuming food will leave you tired and fatigued. In contrast, vitamin foods can boost energy levels.

• Portions

Large portions of unhealthy foods can leave you sleepy. Reducing portion size and eating smaller meals frequently allows your body to digest smaller portions, which will leave you feeling less tired.

• Allergies

Consuming food you are allergic to can lead to fatigue, as your body battles to rid itself of the allergen, expanding energy as your immune system protects your body. Check out our allergy nurse Marlene for more information.

How to avoid excessive sleepiness after meals

Once you have sourced what is causing the sleepiness, below are some tips to avoid it.

• Avoid high sugar and carbs

Those foods high in sugar and carbohydrates can leave us drowsy during digestion. Skipping these two in your lunch can help you remain alert in the afternoon.

• Move around after eating

Improve digestion and the effects of Tryptophan by doing some light exercise, taking a walk, washing up or taking the stairs back to your desk.

• Caffeine

A cup of tea or coffee will help if you are unable to do some exercise after eating. The caffeine will stimulate you keeping you feeling alert.

• Nap

Taking a 20-30-minute nap after a large meal will help your digestion process the food and ward off additional drowsiness.

• Food diary

Keep a record of which foods and habits leave you feeling sleepy. After two weeks look back and see what foods and trends you need to avoid.

• Eat breakfast

Eating a well-balanced breakfast prevents you from snacking on unhealthy foods midmorning and lunchtime.

• Eat right at lunch

Avoid fast food which is full of sugar, carbs and salt that will make you feel sleepy. Opt for nutritional foods to better fuel your body and give you energy.

• Snacking

Eating a healthy snack can boost energy levels in the afternoon when most start to feel sluggish.

• Avoid alcohol

Alcohol is a sedative full of sugars and carbs, meaning it causes drowsiness quicker. During meals aim to drink water or sugar-free juices to prevent post-meal fatigue.

• Be hydrated

Ensure you drink enough fluids to remain hydrated and reduce feeling fatigued after eating.

Fatigue after eating can be due to medical conditions, large portions, poor choice, and the digestion process. While it is common it is not something that must be experienced. Try some of the above tips and feel more alert in the afternoons.

Depression, is a mental illness, yes, but is it more than that? Can it be emotional?

I cannot be seen. You hurry past me and I am invisible.

You do not hear me; my words hold each other back.

 

Depression took twenty-five years of my life until I realised there was a connection between it and my shyness in childhood. I clearly remember when those suppressed feelings erupted and took me down with the blackest cloud I experienced.

I was a happy child. I was sensitive and that was all-encompassing. All those little spats with siblings, parents and peers didn’t wash away, they sank inwards. Every negative interaction was forensically analysed. I never fought back, I held it all in. As independent social interactions grew, I retreated further. When I hit my teens I clearly remember wanting to die purely because I was sad. I had every opportunity growing up; I went to a good school, I attended sports clubs and Scouts. There was every opportunity to release my feelings, but I just wasn’t made that way. All my pain was internalised. The sadness of not feeling included, though I was. The feeling of not being strong, my incapability to engage all processed itself in a negative way.

Shyness in childhood and teenage depression

The trajectory was a long progression from a shy child to a depressed teen. My shyness centred around a lack of self-confidence to speak, interject and express how I feel outwardly. Even now I still struggle.

I commented to a friend recently that I write better than I speak. He said he is the opposite. Both have their strengths, but ultimately expression is paramount.

There are ways through this, ways to help yourself and others from harming themselves.

Move out of your comfort zone

Put yourself in social situations without giving it much thought. Retrain your brain with regard to how you see others. Start a conversation your words aren’t poison. Granted not everyone will embrace you but that doesn‚Äôt matter. Stop punishing yourself. When you feel isolated allow yourself to be consumed by other things-venture out.

The root of shyness is sensitivity. It can be the greatest gift but only when used in the right way. Shyness can either be your friend or destroy you.

I can only speak for myself. Sensitivity led me inwards and to ultimately stand on my feelings until they took my feet from under me. So, dance around the kitchen in your pyjamas with your friend who can’t dance publicly, sing into your hairbrush and meet friends in new places. Remember it is okay to look inwards, but set it loose. Ultimately it is how you feel that really matters and if you feel sad inside, it’s not the place for those emotions.

If you would like information regarding how our treatments can help you overcome the shy-depression cycle, please contact us below.

Use the right support networks and help those around you utilise their sensitivity.

Do you remember when fruit seemed to taste, well ‚ fruitier?

And vegetables seemed to taste like vegetables? I’m old enough to remember tomatoes bursting with flavour and every so often I get that taste again so I’ve been on a quest to find the flavour and here’s what I have found. (Excuse me if you already know this,) but it’s mostly about buying fruit and vegetables locally, in season, and cooking them correctly.

I’m not alone in not knowing which fruit and vegetables are in season in the UK. Chatting with friends and family, very few of them could honestly say which fruits and vegetables were at their best in which season. We knew that locally sourced fruit and vegetables would be better for us in terms of nutrition. We also knew it should be cheaper and better for the Planet. So it seemed that we would like to shop for seasonal fruit and vegetables but needed to know what they are.

There’s an old saying ‘you are what you eat’ so it’s great to eat healthily as far as possible. We are so lucky in this Country that in every season there is an abundance of fresh fruit and vegetables to choose from. Supermarkets, Farmers’ Markets, and local shops are all able to supply us with most of our fresh fruit and vegetables. With such a choice, our only problem is going to be what not to take home and cook!

In the UK, summer officially runs from 21^st June through to 21^st September so we’ll have a look at the different fruits and vegetables that are in season during July, August and September.

July

This month, there are lots of lovely fruit and vegetables available, so we don’t need to get bored by eating salads with every meal. Here is a selection of just some of the fruit and vegetables you can choose from:

Blackberries, Blueberries, Cherries, Raspberries, Strawberries, Broad Beans, Broccoli (including purple sprouting and tender stem)

Cabbage (Savoy, red, spring, pointed and white), Carrots, Cauliflower, Cavolo nero, Celery, Chantenay carrots, CourgettesLettuce (particularly Iceberg, little gem, and romaine)

Lettuce (particularly Iceberg, little gem, and romaine), Leeks, New Potatoes, Pak choi, Parsnips, Podded Peas, Sugar Snap Peas

August.

Struggling to include extra fruit and vegetables in your diet? Try some of these delicious seasonal fruits and vegetables and you won’t get bored this season.

Blackberries, Blueberries, Cherries, Plums, Raspberries, Strawberries, Broccoli (including purple sprouting and tender stem), Brussels sprouts, Cabbage (Savoy, red, spring, pointed and white), Carrots, Cauliflower, Cavolo Nero, Celery, Chantenay, Cauliflower, Cavolo Nero, Celery, Chantenay Carrots, Courgettes, Lettuce (little gem and romaine), Leeks, New potatoes, Pak choi, Parsnips, Sugar snap peas, Sweetcorn, Tomatoes

Cauliflower, Cavolo Nero, Celery, Chantenay, Cauliflower, Cavolo Nero, Celery, Chantenay Carrots, Courgettes, Lettuce (little gem and romaine), Leeks, New potatoes, Pak choi, Parsnips, Sugar snap peas, Sweetcorn, Tomatoes, Cauliflower, Cavolo Nero, Celery, Chantenay, Cauliflower, Cavolo Nero, Celery, Chantenay Carrots, Courgettes, Lettuce (little gem and romaine), Leeks, New potatoes, Pak choi, Parsnips, Sugar snap peas, Sweetcorn, Tomatoes

Sweetcorn, Tomatoes, Cauliflower, Cavolo Nero, Celery, Chantenay, Cauliflower, Cavolo Nero, Celery, Chantenay Carrots, Courgettes, Lettuce (little gem and romaine), Leeks, New potatoes, Pak choi, Parsnips, Sugar snap peas, Sweetcorn, Tomatoes

September.

Summer isn’t over so make the most of these lovely colourful fruits and vegetables to keep your plate nice and bright.

Apples, Blackberries, Blueberries, Broccoli (including purple sprouting and tender stem), Brussels Sprouts, Cherries, Pears, Plums, Raspberries, Strawberries, Cabbage (Savoy, red, spring, pointed and white)

Carrots (including chantey), Cauliflower, Cavolo nero, Celery, Lettuce (iceberg, little gem and romaine), Leeks, Parsnips, Tomatoes‚ Sweetcorn

Set yourself a challenge throughout the summer of eating at least 3 portions of seasonal fruit and vegetables every day throughout the summer months. Eat these in addition to your salads. You will be well on your way to a delicious and healthy eating plan.

Look out for our autumn seasonal vegetable blog scheduled for September.

Have you ever had to make a public announcement, a speech or a presentation and woken up feeling sick at the thought of it? Some call it stage fright but the technical term is performance anxiety.

The relatively harmless symptoms can make your life miserable ‚ sweaty palms, a frequent need for the toilet, heart palpitations and a general feeling of dread.

You start to label yourself a failure, you second guess your worth and your inner mind starts reeling off all your shortcomings.

Anxiety and depression are medical conditions that should be treated by a doctor. There are medications that can help you sleep, calm your nerves and cope with stress. But in the same way that curing presentation nerves come from adequate preparation, resolving performance anxiety come from both mental and physical preparation.

Everyone needs a moment of panic to motivate them, so when you find yourself stressing, take a moment to remind yourself that you feel this because you are passionate about what you are going to do.

A good rule of thumb is hard work and preparation.

Avoidance Mode

The biggest disadvantage of performance anxiety is that you feel bad about something thus you avoid preparations. People feel so awful that they distract themselves with anything but the task at hand.

Typically, playing online games, talking on the phone, cleaning, organising, shopping, cooking, watching TV, and reading books are the most popular distractions.

This can create a vicious cycle‚ the more you avoid, the more stressed you will become as the event draws nearer. You may become even more avoidant than previously.

Clinical hypnosis can reduce and even remove this state of panic by training the unconscious mind to enable you to achieve. The techniques apply to those suffering exam nerves, work-based anxiety, sports, and competitive anxieties, or any time where the spotlight is on you. Several professionals including lawyers, corporate leaders, athletes, and performers use hypnosis to help them focus.

Breathe in, Breathe out

A hypnotherapist will generally teach you how to perform breathing exercises, which you can do yourself outside of the session. They are easy to do and take just a couple of minutes.

They will also teach you how to change your inner dialogue so that your inner voice becomes a source of positivity.

The minute you stop stressing your mind clears allowing you to think clearly and productively once again. This is when the hypnotherapist will speak directly to your unconscious mind helping to refocus on behaviours that will help you succeed.

Many feel rejuvenated and confident after treatment because the resistance holding them back has melted away into positive thoughts and actions.

The hypnotherapist will also help you to focus on how you feel after completing the task that made you anxious. They will use these positive emotions to boost motivation and confidence.

Seven simple ways to improve your mental health this mental health awareness week. A quarter of the population is currently experiencing some form of mental health issue.

Isn’t it time we gave our minds a little TLC?

• Eat Healthily

When you feel low, it is tempting to reach for comfort food, but take a little longer to cook something simple, it will fuel the body and boost the mind. It is important to eat three meals a day and keep hydrated which has been linked to low mood.

• Get Moving

This doesn’t mean you should hit the gym. A brisk walk or even a thirty-minute swim are not only good distractions but release endorphins (responsible for lifting mood).

• Self-Care

This can be as simple as taking a bath, an hour of pampering or allowing yourself an hour to focus on a hobby. Whichever task you choose, the important thing is to allow yourself to switch off and not feel guilty. Remember that feeling down is nothing to be ashamed of, so taking time out is important.

• Screen Break

A great way to keep in contact and up-to-date with events, the pressure of the media can cause negative comparisons. Make a conscious effort to log out an hour before bed this will help you sleep better and clear the mind of digital distractions.

• Try Something New

Learning a new skill will boost your confidence and break up the daily routine especially if you find something you enjoy. Perhaps take a course or join a club.

• Talk to Someone

Open up to a friend or family member, it may seem daunting, but sharing feelings will help connect you to those around you. By being open to others about your mental health experiences, you may help them to open up.

• Speak with a Professional

Although it is common to feel down some of the time if your mood is consistently low and you find yourself disinterested in things you normally enjoy, consider talking to your doctor or a counsellor. They can talk you through options that will help you.

Do you have any useful tips that could help others?

Please comment below with your suggestions.