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Live Well in April

Posted on May 02 2024, By: Abi Onuoha

Physical Activity. Have you ever wondered why I am constantly challenging you to do hard things during our Physiotherapy sessions? Well, it turns out that pushing ourselves through physical challenges not only strengthens our physical bodies, but also fortifies our minds. Overcoming physical obstacles helps build mental resilience and toughness, cultivating a sense of accomplishment and confidence in our abilities. Each challenging exercise conquered, serves as a reminder of our inner strength and determination, boosting self-esteem and motivation. What's more, embracing the discomfort of difficult exercises teaches valuable lessons in perseverance and grit, empowering us to tackle obstacles both inside and outside the session with renewed courage and resilience. So, next time I say "one more set!" remember I've got your best interests at heart!


Healthy Eating. The NHS's Eatwell Guide is a valuable resource for promoting healthy eating habits and balanced nutrition. It provides a visual representation of the types and proportions of foods that make up a healthy diet. Emphasising the importance of variety, the guide encourages us to consume a wide range of foods from different food groups, including fruits and vegetables, starchy carbohydrates, protein sources, dairy or dairy alternatives and small amounts of unsaturated oils and spreads. By following the principles outlined in the Eatwell Guide, we can feel empowered to make informed choices about our diet and achieve a balanced intake of nutrients essential for maintaining good health, managing weight and reducing the risk of chronic diseases. How could you plan to incorporate the principles of the NHS's Eatwell Guide into your daily meals?


Stress Management. Building mindfulness into our daily lives can be a powerful tool for managing stress and promoting emotional well-being. It doesn't always require striving for a specific state of being; it can simply involve cultivating awareness and presence in our everyday activities. But how? Throughout the day, pause to savour the sensory experiences of eating, walking or engaging in conversations, fully immersing yourself in the present moment. When faced with challenges or stressors, practice self-compassion and gentle curiosity, allowing yourself to acknowledge and accept your thoughts and emotions without judgment. By integrating these mindful moments into your daily routine, you can foster a greater sense of peace, clarity and connection with yourself and the world around you.


Sleep. We can all acknowledge that dreadful feeling of waking up in the morning having had a poor night's sleep. Here are some simple sleep hygiene practices to kickstart a better sleep regime. Aim for 7-9hrs of sleep per night. Maintain a consistent sleep/wake schedule (even on the weekends!) Adopt a regular & consistent bedtime routine. Engage in regular physical activity to manage energy levels. Start a contemplative practice before bed e.g. meditation. Avoid certain substances late in the day e.g. caffeine, alcohol, heavy meals and (blue) light exposure. Not sure what works best for you? Remember a night when you slept well ...what did the evening before consist of? Can you do more of that?


Social Connection. Did you know that engaging in acts of kindness and nurturing social connections can enrich our lives and contribute to our overall health well-being. When we give to others, whether through acts of generosity, compassion, or support, we not only positively impact the lives of those around us, but also cultivate a deeper sense of purpose, fulfilment and self-admiration within ourselves. Fostering social connections by way giving to others provides us with a sense of belonging and community, offering opportunities for mutual support, understanding and shared experiences. These meaningful interactions not only enhance our emotional resilience but also promote physical health by reducing stress levels, boosting immune function and even extending our lifespan! Give a little, gain a lot.


Minimising Harmful Substances. In today's digital age, it is easy to become consumed by digital screens. However, carving out screen-free time can offer a much-needed break and bring numerous benefits to our well-being. By disconnecting, we create space for more meaningful interactions with loved ones, whether it's engaging in conversation, playing games, or simply enjoying each other's company. Screen-free time also provide an opportunity to unwind and relax, promoting better sleep quality and reducing the effects of blue light on our circadian rhythms. Additionally, spending time away from screens allows us to engage in activities that nourish our minds and bodies, such as reading, meditation, or pursuing hobbies. I encourage you to make a conscious effort to unplug and embrace screen-free time on a regular basis. Your mental, physical and social health will thank you for it! 

Quote of the month As spring brings forth its vibrant blooms and fresh beginnings, it serves as a poignant reminder that there is always time to grow. Just as nature rejuvenates itself, this season encourages us to embrace new starts in health and wellbeing. Whether it's nourishing our bodies with wholesome foods, cultivating mindfulness, or prioritising a better bedtime routine, spring beckons us to nurture our growth and bloom into our fullest potential. 

See you in the next newsblog! Abi


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