Physical Activity. In this newsletter, I wish to inspire you all to embrace unconventional ways to stay active this season. Have you ever tried forest bathing? This Japanese practice, known as shinrin-yoku, involves immersing yourself in the sights, sounds and scents of a forest to enhance your wellbeing. Research suggests that spending time in nature can reduce stress, lower blood pressure and boost mood. Another interesting way to stay active this spring is through gardening. Digging in the dirt and planting your favourite plants and vegetables not only encourages mobility, but also connects you with the earth. According to Gardener's World, planting vegetables such as Pak Choi, Spring onions, Broccoli, Fennell and Pumpkins is best in June. Think outside the box and discover new ways to move your body, nourish your soul and celebrate the season of growth and renewal.

Healthy Eating. Spring is the perfect time to refresh your eating habits with a protein-rich diet to help you feel more energised for those day-to-day pursuits. Protein helps keep you satiated for longer and is found in food items such as Greek yogurt, cottage cheese and plant-based options such as lentils and tofu. Protein is also crucial for muscle building and repair and maintains muscle mass as we age. Grazing on nuts and seeds can be a great way to boost your protein (and good fat!) intake. Spring’s fresh produce pairs well with protein-rich foods. Keep things simple and try recipes like grilled salmon with asparagus and a quinoa salad. 

Here's my go-to protein rich smoothie recipe. Throw it all in a blender and enjoy with ice.

• 1 tablespoon flaxseed

• 1 banana

• 1 cup milk

• ½ cup frozen blueberries

• ½ cup Greek yogurt

• 1 tablespoon peanut butter

• 1 teaspoon honey or maple syrup

Mental Wellbeing. My husband Yudi is an absolute book worm and read the below quote to me yesterday - he knew it would resonate with me and I thought I'd share it with you. The quote is by James Allen from the book As a Man Thinketh. "A man's mind may be likened to a garden, which may be intelligently cultivated or allowed to run wild; but whether cultivated or neglected, it must, and will, bring forth. If no useful seeds are put into it, then an abundance of useless weed seeds will fail therein, and will continue to produce their kind" This book of quotes goes on to state that "what you feed your mind is what you will become. Once you identify what your ideal self looks like, the next question to ask is what balance of lifestyle will bring you closer to it in all the important ways?" This quote reminds me that we must nurture our minds for them to thrive. Finding joy, peace and balance takes time, effort and discipline. It's a journey.

Optimising Sleep. As nature awakens from those colder months, so too should our commitment to quality sleep. Studies have shown that listening to nature sounds can promote relaxation and improve sleep efficiency. An innovative approach to help fall asleep is through the use of sound therapy. Playing soothing sounds such as gentle rain or ocean waves or even Steven Fry's 'Blue Gold' Sleep Story might help send you off nicely to the Land of Nod. If all fails and you're looking for something a little different, consider exploring the ancient practice of yoga nidra, also known as yogic sleep. Guided yoga nidra meditations induce a state of deep relaxation while maintaining full consciousness, allowing you to experience profound rest and rejuvenation. By incorporating these evidence-based strategies into your bedtime routine, you can transform your sleep environment into a sanctuary of serenity and awaken feeling refreshed and revitalized each morning.

Social Connection. Finding joy with peers and family offer profound benefits for health and wellbeing. Engaging in playful activities boosts physical health and often promotes movement and exercise at the same time. Fun and playful interactions with those around us (particularly with children and younger adults), releases endorphins - the body's natural feel-good chemicals. This alleviates stress and improves mood. In addition, laughter is a common by product of play and further enhances these effects by lowering blood pressure and increasing overall happiness. Let's not forget playful movement! Channel your inner child with your grandkids and kids with activities such as jumping on a trampoline, flying a kite or playing football in the garden. These playful pursuits not only get your heart pumping but also bring joy and creativity. This bank holiday, I am looking forward to watching my nieces perform in their annual ballet show. I aim to embrace the joy of watching them and might even try a plié or two! What will you be getting up to?

Minimising Harmful Substances. As the world awakens to the beauty of spring, honour your body by minimising the intake of substances that may compromise your health and well-being. When it comes to socialising, many opt for low alcohol and mocktails or even herbal infusions instead of alcoholic beverages. One can experiment with creative concoctions using fresh herbs, fruits and berries, simply mixed with sparkling water or soda. For those looking to elevate their spring celebrations, consider exploring the world of botanical mocktails. I have recently discovered Seedlip, which offers a refined, vegan and non-alcoholic alternative for those seeking a sophisticated and flavourful beverage without the effects of alcohol.  Here's a recipe I'll be trying this weekend if the sun decides to shine again! By making mindful choices and honouring your body's need for balance and vitality, you can embrace the beauty of spring with clarity, presence and radiant well-being.

Quote of the month:

Enjoy the little things 

In the spirit of spring, let's cherish life's small joys – the breeze in the trees, birdsong at dawn and the scent of blossom. Amid our busy lives, these little moments can bring contentment and happiness. We can embrace gratitude for these simple pleasures, finding abundance in their beauty and simplicity.

In other business...

As the chapter on my teaching draws to a close (for now!), I am excited to be able to offer more clinical hours to those in need. As usual, I will be available for home visits in NW London/SE Hertfordshire, for home visits and clinic hours at Sopers House, Cuffley. 

If you or someone you know is feeling ready to take the next step towards better health and wellbeing or want to better manage their condition or pain, please reach out to me or share this news with someone who might benefit.

Thank you for your ongoing support, see you in the next newsblog! Abi