Monthly Archives: February 2020

The ‘Two Minute’ Rule

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Being productive either at work or at home is a crucial part of being organised and being organised is essential to a happy and content life I feel ……All your ducks in a row so that you just get on with your day.

I live by the ideas in David Allen’s book “Getting Things Done” and by far the most effective, easy to implement, approach is the two minute rule. Simply put…. If it’s going to take you less than two minutes to do it just do it… don’t even think about it… just get on with it. This little productivity hack gets so much done in my world!

I find it most effective in dealing with email. As Allen points out your inbox is a collecting tool not a storage tool so your email inbox should be empty! How many of us can say that! The problem is once they disappear off the bottom of the screen you may as well delete them as they risk being forgotten about! The two minute rule is so effective at getting through the morning grind of ‘getting in to empty’, as Allen puts it, that my inbox is routinely empty (or nearly empty at least). It’s amazing how many things only take a small amount of time but how easily they all mount up and then become onerous. And once those emails disappear off the bottom of the page they get forgotten about…. You know they do… and then they eat away at you as you wonder what’s further down the inbox list! The beauty of emptying your inbox daily and doing something with the things you find there (diary it, delete it, delegate it, or put it into your ‘trusted system’ (more on this soon)) is that you know that, if you don’t get back to your email for the rest of the day, there’s nothing in there you don’t know about that’s more than a few hours old! That’s a great feeling.

The two minute rule works just as well in other areas! At home the dishwasher gets dealt with while I’m making a cup of tea, the bin gets emptied as soon s it’s full, the recycling gets put out, the cooker top gets cleaned while the coffees on… and on it goes…. Things just get done… and you feel so much better and have more space to do the important stuff. Simple.

SO what do you do if it’s going to take more than two minutes!? What’s this ‘Trusted System’ idea. Ah! That’s for another blog…

Is just enough enough?

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Earlier this week I was talking to a group of final year students at the University where I work about self care. They are currently entering their final stages of their undergraduate degree, on placement, writing dissertations, and balancing all of that with family and personal life. I mentioned the importance of exercise and one student rightly observed, “how am I meant to fit exercise in when I have so much to do!?” This got me thinking over the following days, “How do you fit self-care in when you have many things demanding your time?” I began to ponder how much self care can you get away with?

This has dominated my thoughts for the last few days. The problem here is that if you encourage people to do just enough then they’ll do just enough. The Chief Medical Officer in the UK, writing about how much exercise is enough, rightly says, “some is good, more is better”. I’m reminded of the zen adage that you should spend 20 minutes in meditation every day unless you are too busy to do so. In which case you should spend an hour in meditation! That’s because, if you have a colossal amount to do then you need the gains from effective self care more than someone who doesn’t have much to do.

I spent the last few months of 2019 incredibly busy. I looked back through my diary in early January of 2020 and noticed that not a day had gone by between mid September and mid December where I hadn’t done some sort of work for at least a few hours every day, even weekends. My self-care did suffer. But, I maintained a level of self care that meant I remained productive. I had to! there was so much to do! So that got me thinking that maybe there is a minimal level you should engage in to ensure that you get through, remain well, and stay focussed and productive. Maybe there is a baseline that you shouldn’t drop below until you reach a point where you can do more. “Some is good, more is better”.

My journey to understand how exercise, nutrition, sleep and being organised improve productivity has led me to conclude that if you don’t get these things right consistently your mental and physical well-being will suffer. Not might. Will. So…. can just enough ever be enough?

Dr Ranjan Chatterjee (author of the The Four Pillar Plan – that explores well-being) refers to exercise as a gateway habit. If we can establish exercise as a routine then we will be able to establish routines in other places. Exercise can be uncomfortable and hard going but if we can apply ourselves to it then it helps us drive ourselves to manage other challenges that make us feel uncomfortable. It helps us manage our stress response. Exercise though is merely a subset of being ‘physically active’. We don’t need to be gym bunnies or marathon runners for physical activity to have a positive impact on our well being and productivity.

The Chief Medical Officer recommends 150 minutes of moderate exercise per week. That’s just over 20 minutes per day. Are you telling me you can’t achieve that? Park the car and walk the long way to the office – 5 to 10 minutes. Walk back to the car at the end of the day the same way – 5 to 10 minutes. Take a lunch break and walk outside for 15 minutes (and have something to eat away from the desk). That’s easily more than 20 minutes. Add in things like getting up from your desk and walking to a colleagues office to talk to them rather than phoning them and you’re upping your step count. If you want to do ‘more’ and improve your response, you can do more by doing less. You could aim for 75 minutes of vigorous activity, also recommended by the Chief Medical Officer in the UK. That’s just over half an hour twice a week, or just over 1 (that’s one, ‘1’, uno) gym session per week. You can achieve enough moderate exercise as I describe above to off-set the 15 minutes vigorous exercise you are short by doing maybe 30 minutes of gentle exercise over the week. So, a combination of vigorous and moderate exercise to hit the target.

The benefits are huge. Exercise ‘burns off’ the cortisol and adrenaline that are your bodies response to stress. Too much of these hormones in your body, over the long term, cause serious health problems. In fact excessive cortisol has been linked to depression. Exercise generates the production of serotonin, noradrenaline and dopamine which makes us feel good. Dopamine is the brains reward system and fuels motivation and drive. You will work more productively as a consequence. These levels are increased after just one bout of vigorous exercise and to a lesser extent after moderate exercise, but still elevated nevertheless.

But there’s something else… Brain-derived neurotrophic factor (BDNF), is a protein that stimulates the production of new brain cells and strengthens existing ones. When you release BDNF it helps grow brand new brain cells and pathways. High levels of BDNF makes you learn faster and remember better. BDNF also increases your brain’s plasticity – it’s ability to adapt. When you face stressful situations BDNF protects brain cells and helps them come back stronger. Exercise naturally raises levels of BDNF in your body. Cardiovascular exercise is best and, while a one-off session does no harm, BDNF increases more effectively with regular engagement in exercise.

So, how much exercise is enough. What’s the minimum you can get away with? The answer is in what you have just read. 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, per week. This level of exercise may well be sufficient to maintain your well-being in the short term but…. Some is good, more is better.

The other two elements of the self-care triangle, sleep and nutrition, I feel, are largely non negotiable. You need to eat. But you need to make sensible choices. An increasing body of research is showing that you are what you eat. Or at the very least your emotions are driven by what you eat. Your gut biome – the microbes in your gut, have a significant impact on your emotions and emotional reactions. A healthy diet, free from additives and excess sugar, and rooted in fresh produce is best. You can read more here. The office environment can also be a hellish experience of a steady supply of cake and biscuits and busy people tend to grab something to eat on the go and often make poor choices. Planning is everything. You can read more here and get some tips.

Then there’s no getting away from the need for 8 hours sleep. Ideally from about 10/10.30 to 6/6.30. You can read more here and here. But, what I know, because people tell me and I’ve expereinced it myself, is that the ‘churn’ of things to do keeps you awake or has you tossing and turning in the early hours. The secret here for me is having a trusted system – your diary, a spreadsheet, a to-do list – whatever works for you – that captures everything in your sphere of responsibility so that you can go to bed not worried about remembering what you need to do tomorrow. If it’s all in a system somewhere (and I wholeheartedly recommend David Allen’s Getting Things Done methodology – it’s what I use) then research has shown that it helps alleviate some, if not all, of the stress associated with what is to do.

Even with such a system it can be difficult to get to sleep when it’s not what is to be done that’s troubling you but rather the emotional content of what you have been involved in or need to be involved in. Meditation helps. Meditation has been shown to improve general feelings of well-being, reduced feelings of anxiety and depressive symptoms, and reduced feelings of job strain in the workplace. Even one session was shown to have a short term impact. When I can’t sleep I try breathing exercises, or I do a body scan. A body scan if a great meditative technique. Start at your toes and tense them then relax them, concentrating on how it feels. And then continue relaxing each part of your body working your way up to your head. When I do this I don’t get as far as my head as I fall asleep. How you prepare for sleep is also important so have a look at the links above. Meditation also increases levels of BDNF (see above on exercise).

Being organised is crucial. A good week needs planning. A good month needs planning. If you plan what you are going to do in detail and write it down either in your calendar or in a journal then you are more likely to do it. I spend some time on a Sunday looking ahead to the following week and thinking about where I can fit exercise in. I spend some time preparing things to leave in the fridge to make food prep for taking lunch to work easy. My back up plan is always to have tins of soup in the cupboard. If I don’t have time to make something I grab a tin of soup chuck it in my bag and that’s lunch sorted (assuming of course you have access to a microwave at work!).

I’m not saying it’s always easy but I do feel there is always a way to maintain at least some level of engagement in things that keep you well and productive. As I often say self care is not a luxury. It has to be a priority. You can only invest in others for so long if you are not investing in yourself. And if you are not investing in yourself through positive habits then you risk not being available to the very people you are trying to support.

It’s not selfish to prioritise yourself.

Time to set some real goals! 10 things!

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Now that we’ve got January out of the way it’s time to set some real goals. We’ve moved past the New Year resolutions we’ve probably already forgotten about (!!), we’ve finished off the Christmas sweets, and now we have the rest of the year to go at! Come on!

Here’s 10 things I’m going to do, that you could do too, to make you feel great!

Get outside more

I’ve always ran and cycled a lot. I enjoy a good walk. I’ve set myself the challenge of running, walking and cycling 500 miles this year. I love outside time! And there are great benefits to being outside..

  • You will experience a great sense of well-being. Breathing in fresh air, embracing the space around you, feeling the cold upon your cheek. Even at this time of year getting wrapped up and going out for a walk will give you a boast.
  • And you’ll burn some calories! And let’s be honest we’ve probably all had too many of them in the last week or so! For those a little fitter get your running shoes on, on get your bike out and go out and get breathless and feel that cool refreshing air in your lung. Outdoor workouts are better than indoor ones. For example, running. Outdoors you are contending with different terrains or you are running against the wind… all better for you than the treadmill!
  • Green exercise – or exercise in a natural environment – has been shown to boost self esteem and mood and you’ll get a well needed, at this time of year, boost in vitamin D which is reported to be good for your immune system. Now that’s got to be good! Read more.

Get lost in the moment

This one is simple. Just experience what is currently happening to you. The water on your skin in the shower, the air passing into and out of your lungs, the taste of the food in your mouth, the song on the radio….. Do any of these things or any others to the exclusion of other thoughts and distractions. The benefits of simply taking some time out to be mindful of a particular thing will reap benefits. Before you know where you are at you might find yourself wanting to try meditation! You never know!

Get more organised

Not matter how organised you are you can always be more organised! Being organised gives you a great sense of control and fuels your well being. As I’m fond of saying – if you don’t control it then it will control you. Try applying the two minute rule or grab a copy of David Allen’s book ‘Getting Things Done’. I’m going to blog about this more (as well as the other things in this list very soon) so ‘stay tuned’ for that. I can tell you, hand on heart, at work and at home my life is so much better for getting myself organised. I can do it better though, especially at home, to make sure I make the most productive use of the time I have. For me time is the most precious commodity we have and we waste it at our peril.

Drink more water

This one should be easy to do surely! How hard can it be to go to the tap and fill a glass up and just drink it! I know!! So why don’t I do it! I even have my phone remind me to drink water every few hours and still I don’t drink enough! Water is refreshing, calorie free, and it’s absolutely crucial for you body to function effectively. So come on! Flush those kidneys and feel great. Read more.

Drink less coffee and alcohol

I don’t know how this one is going to go for me! I love coffee! And I do like the odd tipple on an evening. I read somewhere drinking coffee borrows time from later in the day…. You will crash later and be less productive. And drinking alcohol borrows time from tomorrow as it will affect your sleep and therefore your feeling of well being the next day.

Read for 15 minutes a day

Knowledge is life improving, how could it not be! Reading for 15 minutes a day at an average speed of a page a minute will get you through a 300 page book in 20 days. That will get you through at least 15 books a year. Not a bad start to enhancing your knowledge! And I bet if you get the habit you’ll read more! Add the next thing on the list in and you’ll be amassing information at a fair rate of knots!

Get into more audio books

I said earlier that, for me, time if the most precious of commodities and I want to put as much of it as I can to good use. It takes me 40 minutes to drive to work and the same to get back home. That’s and hour and a half a day. Sometimes I listen to music – that’s a good thing. Sometimes I listen to the news on Radio 4….. but now mostly I listen to audio books and they are great! I get mine through Audible. I pay £7.99 a month and this gets me one credit that I can use to buy any book. The download to my iphone and play through the car stereo seamlessly! The books are anything from 4 to 7 hours long and one lasts me through most of the month when interspersed with other things…. And that’s another 12 books in a year… done! Sorted!

Set small achievable goals

How do you eat an elephant? One bite at a time! Several books I’ve read talk about setting achievable goals and some of the models I talk about in some lectures show that breaking down big tasks into smaller steps achieve progressing better than big steps. Problems or projects seem daunting when you just think of the end goal. But if you think of the many small steps and tackle them one at a time you stand more chance of achieving success! My goal for this year is weight loss – more about the steps I’m taking later. I’m currently reading Mini Habits: Smaller Habits, Bigger Results by Stephen Guise where he talks about setting himself the target of doing one sit up a day… that was all! Just one! And he explores where that got him! Worth a read!

Sit quietly from time to time

This is a bit like ‘getting lost in a moment’ but slightly different. Getting lost in a moment can be about getting in grossed in an activity. But sometimes we need to just sit quietly. It could be, but doesn’t need to be, meditation. It could be sitting quietly while clearing your mind but, for me, more than this, sitting quietly can be a time for you to think things though in a calm, focussed way. In the rushing about of modern life our responses are, dare I say, reactionary rather than well though through often. I’m going to sit and experience time just passing in a quiet state from time to time, maybe first thing on a morning…. Now that’s good use of time!

Once a month mix it up

Don’t get into a rut. Of all the things above keep mixing it up. Been out running a lot this month? Then next month go out walking! Been spending quiet time on a morning? Then, for the next month do it on your lunch break… you get the idea. From an exercise point of view your body gets used to what you ask it to do so mixing it up challenges it to ‘re-think’. As for your mind, giving yourself space at different or being in the moment for different experiences will help you understand yourself and what works for you and what will, hopefully, lead you to a greater sense of well-being, a greater sense of inner-peace.

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I’m going to try all of these things and I’ll let you know how I get on. Let me know what you get up to!

Looking after your teeth…. and the controversy around Fluoride

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Are you brushing your teeth twice a day? Are you changing your toothbrush every three or four months? This is what all of the guidance says we should be doing. I suspect most of us are brushing twice a day but wonder if we are all changing our toothbrush as regularly as we should? I know I’m not. It is also recommended that you use a fluoride toothpaste. There’s been a lot of discussion over the years about the inclusion of fluoride and whether it’s necessary. Lisa Watson explores the pros and cons.

Gum Disease, Tooth Decay and Why They are Harmful

Gum Disease is caused by the build-up of a sticky substance on the teeth called Plaque containing bacteria. Through lack of cleaning or not cleaning correctly, plaque can build up and irritate your gums. This leads to bleeding gums, swelling or soreness. Left untreated it can lead to Periodontitis, a condition that affects the ligaments and bones holding your teeth in place. Over time this results in receding gums and loosening of the teeth.

Tooth decay occurs when we eat or drink anything containing sugar. The sugar can react with the bacteria in plaque and form dental acids. These acids can attack the enamel, (the hard protective outer coating of the tooth) and soften the dentine which lies under the enamel of the teeth. This is why it is important we brush our teeth, as if left untreated, acid can create small holes in the enamel called a ‘cavity’.  We don’t always know we have tooth decay until we end up with toothache, or sensitivity to hot, cold or sweet things. Bad breath and an unpleasant taste in your mouth may also be indicators.  

Picture courtesy of http://healthykisses.com/wp-content/uploads/2012/12/tooth.jpg

Left untreated tooth decay can lead to bacteria entering the soft centre of the tooth, called the ‘pulp’. This is where our tooth nerves and blood vessels are contained. In a worst-case scenario, bacteria can enter the bloodstream and infect the heart valves. People with gum disease are more likely to have chronic life-threatening health issues such as high blood pressure and diabetes.

Fluoride?

There is controversy around the use of Fluoride these days, with some even suggesting it is added to our water as a means of keeping ‘us’ all submissive to the high powers that be such as our government. So, are we all being poisoned by governing bodies? Not sure! Tell me what you think! Let’s have a debate!! But here’s the facts….

According to Hefferman and Edwards-Lunn, (2018) Fluorine is the element from which Fluoride is derived. Fluorine is found occurring naturally in the air and in water. In addition, Fluorine compounds can be found in everyday products such as non-stick frying pans, dental floss and Prozac. Cafasso, (2018) states Fluoride is also found in cleaning agents and pesticides.

 So, why Do We Need Fluoride?

So why on earth do we need fluoride in our toothpaste if it’s a mineral used to make Teflon, steel, and aluminium products?

The NHS, (2018), states Fluoride can be naturally found in our teeth and bones, so argue it is something we already have within our bodies. Fluoride has been scientifically proven to be beneficial to help teeth fight against tooth decay as it is absorbed into the tooth enamel, replenishing lost calcium and phosphorous, which keep teeth hard.

The process is called ‘remineralization’ and helps strengthen teeth and prevent dissolution caused by acid, thereby by stabilising and enhancing the replenishment of minerals caused by gum disease and decay (Hefferman and Edwards-Lunn 2018). It is because of these benefits Sodium Fluoride is an active ingredient in most toothpastes.

So Is Fluoride Harmful?

Our teeth are pretty important to us for many reasons including helping us chew food. If Fluoride is such a good guy for our teeth why does it get so much bad press? For many the issue centres upon the fact Fluoride is a hazardous poison and in large parts of England, UK is added to our water supplies.

The World health Organisation states, “….Fluoride has beneficial effects on teeth at low concentrations in drinking-water, but excessive exposure to fluoride in drinking-water…….can give rise to a number of adverse effects…….These range from mild dental fluorosis to crippling skeletal fluorosis as the level and period of exposure increases…..” (2006: 2). So that sounds pretty nasty, but let’s not panic just yet. I think we need to take a closer look at this water business and see if it’s a bridge too far!

Fluoride And Water

Ground water, surface water and the various rocks and minerals they have been in contact with determines the natural level of fluoride in water. Ocean water contains fluoride at around 1 part per million, according to Hopcraft (2017). Bearing in mind Fluoride is also naturally occurring in the air and even in our food. So, if we obtain fluoride naturally anyway, then why do we need it adding to our water supply?

Artificial Fluoride in Water

A US, dental study in the 1930’s and 1940s by Dean et al (1950) showed lower levels of tooth decay in areas with naturally occurring fluoride in water supply.  This led to further studies about adding artificial fluoride to water and swiftly concluded that it was beneficial in the prevention of dental decay, (Lennon, 2006: 759). So surely that’s good news especially when we know how gum disease and dental decay can impact upon our overall health!

Health Implications

There are some quarters of the scientific world who argue prolonged exposure of fluoride such as artificial fluorination of water, can lead to Dental Fluorosis, (visual changes in appearance such as white or brown spots on the teeth) and Skeletal Fluorosis, (joint pain or stiffness – Reddy, 2009).

Some argue fluoride can increase risk of bone cancer, although various studies have been undertaken including one by Blakey et al (2014) here in the UK, which found no clear link.

A study in China suggests children living in areas with higher fluoride exposure can lead to lower IQ levels than those living in areas with lower fluoride exposure (Choi et al, 2012). Again further research is required as the authors admit.

What About Here In The UK?  

Between 2005 – 2015 on average 72% of the population received a water supply with a low concentration of fluoride, less than 0.2mg per litre. Hospital admissions for dental decay tooth extractions of children and young people aged 0-19 years were found to be 59% lower in areas with higher fluoride content than those in lower fluorinated areas.

When it comes to skeletal fluorosis, hip fractures in the age groups of 50 to 64 or 65 to 79 age groups showed under the age of 49, fluoride concentrations were associated with lower risk of hip fracture admission. Whilst older adults (80+), fluoride concentrations were associated with a small increase in hip fractures. However, surely other age-related health factors need to be considered. There has also been limited statistical evidence for the rate of Down’s syndrome being higher in fluorinated areas, and evidence of bone cancer in 0-49 year olds, (PHE, 2018).

Conclusion

Whilst the benefits of fluoride in aiding the prevention of dental decay and gum disease seem well established there is a wide range of contradictory information about the overall health benefits, or rather contra-indications, that suggest fluoride is harmful to us in larger doses through addition to our water supplies.

It is interesting the statistics gathered about possible health issues in England in 2018 are taken from a Health Monitoring Report by Public Health England, an executive agency of the Department of Health and Social Care. For me, I would be open minded about the impartiality of such statistics provided by government bodies telling us something is good for us. Once again, it comes down to personal opinion, how you perceive the abundant amount of information, studies and research out there and your moral or ethical viewpoint. The jury is still well and truly out and I think the debate around ‘yes or no’ for Fluoride addition to our water will rumble on for some time to come!

Keep brushing your teeth though!!

The MouthHealth.org website gives us some good advice on technique. Have a look here.

If you would like to check out whether your area has fluoride enhanced water, click this link.

Lisa Watson

References

Blakey, K., Feltbower, R.G., and Parslow, R.C., James, P.W., Gómez Pozo, B., Stiller, C., Vincent, T.J., Norman, P., McKinney, P.A., Murphy, M.F., Craft, A.W., and McNally, R.J. (2014) Is Fluoride A Risk Factor For Bone Cancer? Small Area Analysis Of Osteosarcoma And Ewing Sarcoma Diagnosed Among 0-49-Year-Olds In Great Britain, 1980-2005 in International Journal of Epidemiology. 2014 Feb;43(1):224-34.

Bupa, (2020) Treatments; Gum Disease https://www.bupa.co.uk/dental/dental-care/treatments/gum-disease#periodontitis

Cafasso, J, (2018) What Is Fluoride, and Is It Safe? https://www.healthline.com/health/what-is-fluoride

Choi, A.L., Sun, G., Zhang, Y., and Grandjean, P. (2012) Developmental Fluoride Neurotoxicity: A Systematic Review And Meta-Analysis in Environmental Health Perspectives. 2012 Oct;120(10):1362-8.

Dean, H.T., Arnold, F.A., Jay, P and Knutson, J.W., (1950), Studies on Mass Control of Dental Caries through Fluoridation of the Public Water Supply in Public Health Reports (1896-1970) Vol. 65, No. 43 (Oct. 27, 1950), pp. 1403-1408

Den Besten P., and Li W, (2011) Chronic Fluoride Toxicity: Dental Fluorosis in Monographs Oral Science, 2011;22:81-96

Harvard health Publishing, (2020) Hidden Dental Dangers That May Threaten Your Whole Body https://www.health.harvard.edu/staying-healthy/hidden-dental-dangers-that-may-threaten-your-whole-body

Healthy Choices, Water Fluoridation http://www.healthychoices.co.uk/fluoridation.html

Heffernan, M and Edwards-Lunn, T., (2018), A Common Sense Guide To Fluoride, The Great Dental Conspiracy Magnet https://www.telegraph.co.uk/health-fitness/body/common-sense-guide-fluoride-great-dental-conspiracy-magnet/

Hopcraft, M. (2017) Four Myths About Water Fluoridation And Why They’re Wrong  http://theconversation.com/four-myths-about-water-fluoridation-and-why-theyre-wrong-80669

Lennon, M.A. (2006) One In A Million, The First Trial Of Water Fluoridation in Bulletin of The World Health Organisation, Sept 2006, 84, (9).   https://www.who.int/bulletin/volumes/84/9/05-028209.pdf

NHS 2018  Fluoride  https://www.nhs.uk/conditions/fluoride/

NHS, (2019) Gum Disease https://www.nhs.uk/conditions/gum-disease/

NHS, (2019) Tooth Decay https://www.nhs.uk/conditions/tooth-decay/

Oral Health Foundation.org Dental Decay https://www.dentalhealth.org/dental-decay

Public Health England, (2018) Water Fluoridation: Health Monitoring Report For England 2018, PHE, London. 

Reddy, D.R. (2009) Neurology Of Endemic Skeletal Fluorosis in Neurology India. 2009 Jan-Feb;57(1):7-12.