Tag Archives: wellbeing

Myron’s Maxims – this weeks discovery

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I came across this concept last week – Myron’s Maxims – and thought I’d have a delve into it and do some thinking!

Myron Rogers is an expert in organisational development and systems thinking, known for his work in helping organisations manage change and complexity. He is particularly recognised for his application of systems theory to organisational leadership and change processes. He explores  the importance of understanding organisations as complex systems and looks at how change emerges from the interactions and relationships within systems.

He is best known for articulating Myron’s Maxims, a set of principles that guide organisational change and leadership but also tell us a lot about life – and for this article – social work! Here they are….

– People own what they help create

– Real change happens in real work

– Those who do the work, do the change

– Connect the system to more of itself

– Start anywhere, follow everywhere

– The process you use to get to the future is the future you get.

Let’s look at them….

People own what they help create

Here he emphasises the importance of participation and co-creation in achieving lasting change. This resonates for me in life and social work practice. We know co-creation of strategies for change or care planning lead to better outcomes for people and they engage better with self-created options. And we know that in life in general we do better when we do things with other people – or at least doing things with other people is an important component of our well-being. The other being time on our own!?

Real change happens in real work

This suggests that transformation comes from actual, hands-on practice, not from abstract plans. Christine, my wife, is always saying to me, ‘ok then – just do it!’. And she’s right I often procrastinate in the thinking stage. There comes a point where you have done enough thinking and know enough so you then must do something. That’s where the real change takes place. Eileen Munro made this same point in her review of children’s services – you need to figure out when you know enough and then actually do something. I’m not saying that’s easy, but it is essential.

Those who do the work, do the change

This reinforces the idea that people directly involved in the work are best positioned to create meaningful change. We can’t have someone else go to the gym for us. We must go. We can’t do the work for people we are working with. They must do the work. That’s the only way to make true change happen.

Connect the system to more of itself

You need to be focusing on leveraging existing networks and relationships within a system to foster change. The idea is that systems (whether an organisation, community, or even an individual’s life) are made up of interconnected elements. When you strengthen these connections, you enable better communication, collaboration, and shared understanding, which ultimately leads to more sustainable and effective outcomes. In social work, consider a case where a client is facing homelessness, unemployment, and mental health challenges. Instead of addressing each issue in isolation, the social worker connects the client to a network of services—housing support, employment counselling, mental health services, and peer support groups. By linking these different services (parts of the system) and encouraging them to collaborate, the client receives more comprehensive support. This holistic approach, which “connects the system to more of itself,” ensures that the various agencies don’t work in silos but come together to address the client’s needs in a coordinated and integrated manner, leading to better outcomes.

Start anywhere, follow everywhere

This maxim encourages a flexible approach to change, allowing it to emerge from any point within the system. Making a starts the hardest part I’m fond of saying but simply doing something creates momentum and motivation. And then follow where the momentum takes you. Consider a case where a family is referred to a social worker due to concerns about a child’s behaviour at school. The referral might initially focus on helping the child with behavioural interventions. However, as the social worker engages with the family, they might uncover other underlying issues—such as financial stress, parental conflict, or untreated mental health challenges in one of the parents. Rather than rigidly sticking to the initial issue (the child’s behaviour), the social worker “follows everywhere” by addressing the broader context, helping the family with financial resources, referring parents to counselling, and working with school staff to support the child holistically.

The process you use to get to the future is the future you get

This highlights the importance of the methods and processes used in shaping the desired outcome. You fall to the level of your systems rather than rise to the level of your goals. Systems, planning, and routine are everything. What you look for you see. Be careful what you look for and always have a system or plan.

Myron’s Maxims and Living a Good Life

Myron’s Maxims emphasise the importance of ownership, process, and interconnectedness, all of which are key to living a fulfilled and meaningful life. The principles acknowledging that people own what they help create and that real change happens in real work. They highlight the value of personal involvement in shaping your own path. A good life is not just about outcomes but also about the processes we engage in daily—the relationships we build, the systems we connect with, and the ways we contribute. The idea that the process you use to get to the future is the future you get underscores that living intentionally, fostering positive connections, and remaining flexible in adapting to life’s challenges are essential for achieving long-term satisfaction and purpose.

Myron’s Maxims in Social Work Practice

In social work, Myron’s Maxims align perfectly with empowering individuals and communities. People own what they help create speaks directly to participatory practice in social work, where service users are active partners in decision-making, helping them take ownership of their lives and outcomes. Real change happens in real work resonates with the importance of practical, hands-on interventions and ongoing reflection. The maxim those who do the work, do the change highlights that transformation in clients’ lives occurs when they are deeply involved in the process, rather than simply being passive recipients of support. Finally, connecting the system to more of itself and starting anywhere, following everywhere encourage social workers to view their interventions holistically, understanding the client as part of a wider system and recognising that change can begin from any point in a client’s journey. Ethical, collaborative, and systemic. Thanks Myron!

10 things to make 2023 great!

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2023 is set to be a great year don’t you think! There are some things that I need to absolutely focus on! There are some things I need to do better and there are some things I could do with doing a little less! Now though is a good time for me to embarking on a mission of self improvement. Things are settled. We’re in our new house and have managed to get done some of the things that needed doing and this will hopefully free up some time, some enthusiasm and some psychological capacity to achieve more. Here are the things I’m going to do and I’d urge you to do!

Get outside more

I love to run and cycle. I enjoy a good walk. Over the last couple of months I’ve started going to more gym classes so, while this is not a bad thing, it’s meant less outside time. And I love outside time! What are the benefits of 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’re probably about to have too many of them in the next 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 I feel!
  • 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!

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 myself (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 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. More on this here.

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. Must try harder!

Read for 15 minutes a day

I read every 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!

Embrace audio books

Time is 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 or 30 minutes to walk the dog. 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. They 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 workshops show that breaking down big tasks into smaller steps achieve progress. 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 read 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 engrossed 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 thought 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. For 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.

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!

Stephen Covey’s 7 Habits for Highly Effective People

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How to Form Better Habits as an Entrepreneur

The message that I’m going to give you here is a simple one….

Keep engaging in the same habits and you’ll get the same results
Engage in different habits you’ll get different results

Simple!

So if you are aceing all of your habits – good job! But maybe a little reflection on our habits at some point is good for us all. What are the things that are constantly getting in your way? What are the things you do that seem to keep throwing you off course? What might you want to change, what might you want to be different? What habits would make things better. Pick better habits and you’ll get better results.

When thinking about developing a habit – Think trajectory as well as goal

We set goals quite easily but we need to plan how to get there. Habits help us achieve things. Habits help us achieve our goals (or they get in the way!)
How you go about your business is more important than the goal (even though the goal is important). ‘I will run 3 miles’ is a goal – but you won’t ever do it unless you figure out what the process is to get there. You need to break the goal down into manageable steps and form habits to get you there. And if you engage in negative habits they’ll get in the way of running 3 miles.

Small changes over a period of time lead to big changes

Changes that are small and seem unimportant (going for a walk, eating well, drinking less caffeine) appear unimportant but compound over time – daily choices compound over time

Small – fairly inconsequential steps – lead to massive transformations. We needed to develop positive habits (and maybe hang onto one or two of the bad ones ;-)!) The problem is some of the ways we operate can have a negative impact on us overall.

Zoom out

The problem is when we’re stressed – when we’re up against it – we tend to have a narrow view of what’s going on – we focus on the single thing causing us stress. What we need to do is zoom out and look at the big picture. And when we stand back a clearer picture often emerges. When we stand back it allows us to think about a priority. It gives us the space to consider next steps. It gives us the chance to consider what we may need to change in our environment or in terms of our habits – what we need to change in ourselves. Looking at the bigger picture can help us overcome overwhelm as long as when we’re looking at the bigger picture we take what we find, break it down into what needs to be done, and then make a start.

Stop Setting Goals And Start Building Habits - Focus

Construct habits one step at a time – start small looking for small changes that will lead to transformation

So, what habits might we want to think about establishing – what things can we focus on that over time might transform how productive we are at life….

Stephen Covey’s 7 Habits

Proactive vs. Reactive: How Savvy Use of Analytics Helps Contact Centers Navigate and Adapt to Uncertainty | NICE inContact

1. Be Proactive

The problem is that people are much more inclined to be reactive. Rather than plan, rather than control what they can, they just wait to see what happens and then react. One of the things we can do is bring the future into the present and consider it, so that we can, as far as possible, predict it. This has a fancy word. It’s called planning. ‘Control it or it will control you’ (David Allen – Getting things Done)

Visualize: Business Lesson #1 - International Image Institute

2. Begin with the end in mind

Where are you going and how are you going to get there. Visualise what you want to achieve this week, this month, this year… this life! This is rooted in your values. Covey talks about Personality Ethics – how you look from the outside – your image – your concern for how other people view you. He says that this is not what we should be rooted in but rather we should be rooted in character ethics – what we are inside. The fabric of our person, not what we look like to other people is what’s important. Values – your values – should drive your goals and your habits

First Things First - YouTube

3. Put first things first

There is a disconnect about how we talk about the things that we know are good for us – or the things that we want to do – and actually doing them. Most of know what we should eat and that we need to exercise but do we do these things effectively!? We procrastinate – which is the art of ruining your life for no apparent reason!

We allow ourselves to disconnect from the things that really matter
From activities, family, friends and rest.

You need to figure out what your first things are by ‘Beginning With The End In Mind’ and then by ‘Being Proactive’ in pursuing your first things first. The science and the research tells us what the first things should be. Rest and recovery, sleep, exercise, nutrition, connecting with others.

How to Create Marketing Win-Win Scenarios - Trade Press Services

4. Think Win-Win

Thinking win-win is about connecting things together (This is not quite how Covey talks about it – but similar). Combine things to encourage habits by connecting something you don’t like doing with something you do like doing – win – win. Instead of walking the dog on a morning – I run with the dog. The dog gets ‘walked’ and I get a run!

Or see planning as a productive process, not time wasted, but time invested
It will mean that you feel more in control of the tasks you have to do and then when you get to the task it will mean you should have everything you need in place. You’ll be in the right place at the right time for the task you are undertaking. So stopping and taking precious time out will be good for you and will mean you get to stand back and take stock and then be better organised – win – win

Research tells us that unmanaged – incomplete tasks drain psychological energy and capacity but managed tasks – even when still not completed -have less of a psychological drain. This allows you to focus on the task at hand while the other tasks wait patiently for their turn. So spending that precious time in planning means you can leave behind the things that are waiting to be done and get on with the next thing you need to do.

Journal Club: How much you think you understand depends on what you believe others understand | National Academy of Sciences

5. Seek first to understand and then to be understood

By understanding the other person first, you will have taken time to build a relationship and you will be able to cooperate effectively in whatever you are doing. This will support a good working relationship or a good family relationship and will improve the emotional content of interactions.

Seeking to understand may be self reflection. You may be trying to know yourself better or understand what you may need to changed. Know yourself to lead yourself.

Use These 5 'Cogs' to Plan Lessons Like a Pro

6. Synergise

The whole is greater than the sum of the parts. In all the areas of self-care (physical, emotional, practical) small steps over time will lead to big changes and all of these things interact and support each other…..
– you eat better – you feel more like exercising – you exercise – you sleep better – you sleep better you work better – you work better (more efficiently) you feel more able to rest – you rest better you feel more able to look after your nutrition or you exercise – and so it goes.

Also, collaborate – synergise with others. Work with your family on meal prep, buddy up for exercise, make a pact to take a lunch break and lunch together with a colleague.

Self-care is very important. Here's why you need to invest in YOU! | Goodhomes.co.in

7. Sharpen the saw

Self care is a necessity not a luxury. If you spend all of your time sawing down trees your saw will become blunt. If you don’t take time to sharpen your saw the trees will take longer and longer to cut down. We need to keep our minds sharp by resting and recovering effectively and by initiating good self-care.

Growing Healthy Habits - CrossFit Leyland

Keep engaging in the same habits and you’ll get the same results

Engage in different habits you’ll get different results

Music for Meditation

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I don’t know about you but despite being a regular meditator I find it really really difficult. My mind just keeps chattering away!

I do like to think of meditation as having many facets and methods and I have written about ‘meditating on’ something as being a thing. I do like to quieten myself and see what comes to mind and then think about that. I have some wonderful thoughts and ideas when ‘meditating on’. But you have to be careful that you don’t get into ruminating and worrying and overthinking something so that ‘meditating on’ becomes negative.

Sometimes though I do like to (try to) clear my mind – and there are two things that I find helpful in doing this.

The first is my Shakti Mat – I’ve written about that here. I love it. Yes, in the first instance it’s uncomfortable but it does become blissful after a few minutes. But what I find is I have to concentrate on managing the discomfort and this helps me clear my mind of other things as I relax into that.

The other thing that helps is music. I listen to lots of meditative music not only when trying to meditate but also when working as it creates the right atmosphere for me in which to work. Now, you may or may not know but I am also a musician so I thought why not write some music for myself to meditate to and then i thought – well – why not share it with everyone.

And that is what I’ve done – and here it is! Available on Spotify and iTunes/Apple Music as well as many other lesser known but equally fabulous platforms!

Give it a listen and tell me what you think!

The health benefits of Mushrooms

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“Mushrooms are miniature pharmaceutical factories, and of the thousands of mushroom species in nature, our ancestors and modern scientists have identified several dozen that have a unique combination of talents that improve our health”.

(Quote by Paul Stamets, (2011)

It’s surprising what mother nature gives us as a means of keeping us healthy. Have you ever considered the medicinal benefits of mushrooms? 

Disclaimer

Before we take a closer look, as always, seek medical attention or advice before pursuing any natural remedies and this blog is NOT about diagnosing any condition or even saying the following products will be right for you. So please use your own judgement and common sense especially if pregnant, nursing or on other pharmaceutical medication. Nor have I received any payment from the below mentioned companies.

Also, it is extremely dangerous to pick your own mushrooms as there are many which are poisonous and can result in death. We are not advocating you do this. We would advise you buy from a reputable source as an alternative.

What are Mushrooms exactly?

Encyclopaedia Britannica, (2020) explains mushrooms are…..”…..edible sporophores…. fleshy fungus fruiting structure of fields and meadows….”  Paul Stamets, (2011) explains there are an estimated 2-4 million species of ‘fungi’, with 150,000 thought to be mushroom-forming fungi, although only 14,000 species are formally identified.

Ancient History

Mushrooms used for medicinal purposes is not a new concept as revealed by the frozen human mummified remains of Ötzi, found on the Ötztal Alps on the Austrian–Italian border in 1991. Ötzi is believed to have died around 3300 BCE, and amongst his remains were Birch Fungi, known for their Anthelmintic properties, (Capasso, 1998), and the ability to expel parasitic worms and other internal parasites from the body.

Egyptian Hieroglyphics suggest society saw mushrooms as a plant of immortality, (Grocycle, no date). They would also apply a poultice of mouldy bread to infected wounds, (ACS, 1999).

Texts about Chinese Medicine dating as far back to 100 BCE discuss various mushrooms and fungi that were used to treat cancer, respiratory ailments, and many other conditions, (Grocycle, No date).

Modern Times

Whilst not all mushrooms are edible, culinary mushrooms such as Shiitake, Maitake, Oyster, Enoki, Shimeji, and Pioppinos are low in fat, have no cholesterol and are rich in vitamins, so from a nutritional viewpoint, help with boosting the immune system, (Stamets, 2011).

Picture-courtesy-of-Getty-Images

It’s interesting to note the medicines available to us these days such as antibiotics. It is mind boggling to think that as little as a hundred years ago, if you developed a bacterial infection such as Pneumonia or blood poisoning from a simple scratch, the chances were, you may well have died. The discovery of Penicillin by Alexander Fleming in 1928 changed how we treat infections, when he identified the healing properties of ‘mould juice’, (ACS, 1999).

Mycologists, (people who study Fungi) and other types of scientists are now starting to understand how mushrooms can offer safer alternatives to many modern pharmaceuticals.

Here are some of the more popular benefits.

Antiviral, and Antibacterial Properties

Like all live moulds and fungi, they are a food source, so as a means of staving off being eaten or to fight off bacteria which may kill them fungi produce toxins to protect themselves. It is these toxins that can act as natural antibiotics in our bodies when we consume them.

High in Antioxidants

UV sunlight, inflammation, air pollution, and smoking all contribute towards Free Radicals that can cause oxidative stress and damage to our cells and DNA. Mushrooms contain antioxidants which seek out free radicals and thus diminish the damage they cause. I view them a bit like Batman seeking out villains in Gotham City!!

Beta Glucan:
is a substance that helps to stimulate the immune system.

Polysaccharides Compounds:
found in mushrooms are known to offer anti-cancer, anti-obesity, anti-diabetes, and antibiotic properties.

Health Benefits

As we have mentioned above, there are a huge range of mushroom types, but generally the health benefits include the following:

  • Help prevent DNA damage, cell mutation, and tumour formation so aid fight against cancer and Leukaemia
  • Loaded with antiviral and antibacterial properties so are good for boosting your Immune System
  • Contain natural ‘Statins’, the compound used to lower blood cholesterol that can cause hardening of the arteries, thus can protect against heart attacks, strokes and heart disease.
  • Improving Energy Levels due to compounds that increase the flow of oxygenated blood cells to muscles, clearing toxins from the body that otherwise can leave you feeling tired.
  • improving Brain Health by producing nerve growth in the brain, to improve memory, focus and cognitive functioning.
  • Low in fat and calories, so a diet high in mushrooms can aid weight loss (which brings with it its own health benefits)
  • Has a hypoglycaemic effect, meaning they lower and regulate blood sugar levels, good for diabetes
  • Mushrooms inhibit histamine release so are good for relieving symptoms of asthma or allergies

Some Basic Types And To Use Them

Some of the more popular and well known ‘healthy’ mushrooms are:

Reishi Mushrooms which grow on the side of trees, they are too bitter to eat, but their Terpenoids compounds mean they are good for reducing inflammation. They also help with heart disease, cancer, diabetes and liver damage to name few.

Reishi Mushrooms

Consumed either in soup or made into a tea, they are usually dried and come in either powder or capsule form.

Chaga Mushrooms grow on Birch Trees, (not to be confused with Birch Fungi found on our Ötzi man). Come across this and you would be forgiven for thinking it is charred wood as it looks more like charcoal, again not edible in its natural state.

Chaga Mushrooms

Often combined with other mushrooms, Chaga can be consumed as herbal tea, in a powder or capsule form. Its healing properties are believed to aid the fight against cancer, improve immunity, chronic inflammation, blood sugar and reduce cholesterol levels.

Maitake Mushrooms

Unlike the above two, Maitake Mushrooms are edible and are said to have a mild flavour and grow at the bottom of Oak, Elm, and Maple trees, normally found in parts of Japan, China, and North America.

Maitake Mushrooms (image courtesy of Andrew Weil)

Maitake are a good candidate for all of the above health benefits but are also useful for fighting cold and flu viruses, managing both high and low blood pressure, boosting immune function and reducing side effects of chemotherapy. You can add to any meals such as salads, stir fry, pasta and also be taken in either liquid or capsule form.  

Cordyceps Mushrooms

For an unknown reason, I like the word Cordyceps, just thought, I’d throw that snippet of useless information in there! Cordyceps is considered to be a ‘parasitic’ fungus in as much as its spores attach to the larvae of insects such as ants and caterpillar’s.

Cordyceps Mushrooms (Image courtesy of Wikimedia)

It feeds and sprouts on its host insect growing into a mushroom and remains attached for most of its life, growing mainly in high altitude regions of about 3800 m above sea level, in cold, grassy, alpine meadows of the Himalayan mountains. So evidently not the edible type!

Cordyceps is known to enhance energy, aerobic capacity (breathing), reduce fatigue, anti-sickness, promotes health kidney function and can even boost low sex drive!   You can buy cordyceps in tinctures, liquid extracts, capsules, and powders.

Shiitake Mushrooms

Thanks to Catherine Tate, Shiitake mushrooms are probably one of the more well known, edible variety. Native to East Asia, Shiitake grow on decaying hardwood trees in United States, Canada, Singapore, China, with 83% of the worlds production coming from Japan. Coming in dried and fresh varieties shiitake mushrooms can be used in dishes such as stir-fries, soups and stews

Shiitake Mushrooms

Benefits include being antibacterial and antiviral, fight infections, cancer, strengthen bones, reduce high blood pressure. They also come in powders, capsules and liquid format.

Turkey Tail Mushrooms

Growing on almost any type of wood, these mushrooms can be found in woodlands all over Europe and China. The tend to grow in colonies and their black, brown shades of thin, wavy rosettes bodies take on a similar appearance of the plumage of a turkey’s tail, hence its name!

Turkey Tail Mushrooms

Although edible, they are known to be very chewy, so powder or capsule form tends to be the most common. Turkey Tail Mushrooms are said to be useful in reducing phlegm, increasing energy, helping with pulmonary problems, promoting a healthy liver, boost immune system, effective in managing diabetes and reducing inflammation.

Lion’s Mane Mushrooms

Doesn’t take much guess work to understand how this mushroom gets its name. Its large, shaggy white appearance resembles a lion’s mane. Edible, some describe its flavour as akin to crab or lobster and can be eaten raw, cooked, dried or steeped as a tea.

They grow on hardwoods such as oak, maple and birch, found in Europe, North America, Japan, China and Korea.

Lion’s Mane Mushrooms (Image Courtesy of Medicinal Herbals)

Lion’s main mushrooms are believed to promote mental wellbeing, reduce symptoms of depression, slow down signs of memory loss and reduced cognitive functioning, promote good digestive health, reduce risks associated with heart disease, beneficial for diabetes, reduce inflammation, fight against cancer and boosts immune system. Primarily capsule form, but is also available as a powder.

Conclusion

Its astonishing how beneficial mushrooms are said to be. I can remember drinking mushroom infused coffee and whilst it does sound pretty gross, actually it tasted ok. There is a range of products on the market these days and I have to say one of my favourite brands has to be Vida Divina. This is because I have had close links with the company for a few years now so have a good understanding of their products which is what got me interested in the concept of mushrooms for promoting good health. But having said that there are other companies and products available.

Given their general ability to the boost immune system, reduce inflammation as well as having antibacterial and antiviral properties I would say we are onto a winner with these. 

If you’d like to grow your own mushrooms there’s some great advice here

Much Love Lisa


Health Benefits of Mushrooms blog
By Lisa Watson,
Co-author, How to Thrive in Professional Practice: A Self-care Handbook available for pre-order here www.criticalpublishing.com/how-to-thrive-in-professional-practice

Further reading

I came across some really useful websites if you wanted to take a closer look at the mushrooms mentioned above, a lot of which I have used as references:

Medicinal Mushrooms: The Complete Guide

https://www.healthline.com/health/food-nutrition/maitake-mushroom

https://www.drweil.com/vitamins-supplements-herbs/herbs/maitake/

https://www.healthline.com/nutrition/chaga-mushroom

https://www.healthline.com/nutrition/reishi-mushroom-benefits#section7

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3121254/ (Cordyceps)

https://www.healthline.com/nutrition/cordyceps-benefits#section2

https://www.healthline.com/nutrition/shiitake-mushrooms

https://www.healthline.com/nutrition/turkey-tail-mushroom

https://www.healthline.com/nutrition/lions-mane-mushroom

I also came across an article about immune boosting as whole

https://www.healthline.com/nutrition/immune-boosting-supplements

If you wanted to check out Vida Divina products more, you can visit their website: https://vidadivina.com/

References

Alexander Fleming Image https://media.gettyimages.com/photos/prof-alexander-fleming-working-in-laboratory-picture-id50489701?s=612×612

American Chemical Society, (1999) Discovery and Development of Penicillin https://www.acs.org/content/acs/en/education/whatischemistry/landmarks/flemingpenicillin.html

Birch Fungi Image https://www.norfolkwildlifetrust.org.uk/wildlife-in-norfolk/species-explorer/fungi/birch-polypore

Capasso, L. (1998), 5300 Years Ago, The Ice Man Used Natural Laxatives And Antibiotics, Lancet, 352 (9143): 1864

Cordyceps Mushroom Image https://upload.wikimedia.org/wikipedia/commons/5/53/2010-08-06_Cordyceps_militaris_1.jpg

Encyclopaedia Britannica, (2020) Mushroom, Fungus   https://www.britannica.com/science/mushroom

Grocycle, (No date) Medicinal Mushrooms: The Complete Guide  https://grocycle.com/medicinal-mushrooms-the-complete-guide/

Lion’s Mane Mushrooms Image  https://medicinalherbals.net/wp-content/uploads/2016/09/Lions-Mane-Mushroom.jpg

Maitake Mushroom Image https://cdn.drweil.com/wp-content/uploads/2016/09/vitamins-supplements-herbs_herbs_maitake_20090976.jpg

Paul Stamets Interview with Patricia Fitzgerald, www.huffingtonpost.com. November 2, 2011. https://www.huffpost.com/entry/mushrooms-breast-cancer_b_1070744

To De-caf or Not to De-Caf 

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Hug in a mug

One of the first things I do on a morning is make myself a cup of coffee. A well-known brand of instant coffee granules and splash of skimmed milk, then I settle in my armchair to debate the morning’s news. It helps me wake up and enables me to face the day ahead, especially during the week, when the day ahead entails doing good deeds! It dawns on me that I’m using caffeine to kick start my day, but would de-caf coffee do the same? Is there any difference between fully caffeinated or de-caf? Which is better for you? Lets take a closer look.

Background to Coffee in The UK

The first coffee house to open in the UK, was in Oxford, England AD 1652. Later the same year one opened in London and from there onwards, they became fashionable places to meet, conduct business,  and ‘see and be seen’.

A cup of coffee cost a ‘penny’ and coffee houses soon became known as ‘penny universities’. In London alone, by 1739, there were over 550 coffeehouses, however by the end of the same century tea became the new fashion and coffee became less popular.

London Coffee House in the 1700’s

The Temperance Movement during the reign of Queen Victoria brought back to life coffeehouses as a suitable alternative to public houses for working class people to meet and socialise and so coffee regained popularity. It was not until the late 20th century that coffee houses took on the status we know today with the rise of companies such as Costa, Starbucks and Coffee Republic, (info taken from Ben Johnson, Historic UK).

The British Coffee Association states in the UK, we consume approximately a whopping 95 million cups of coffee a day (I think I drink about half of those Lol! – Stephen). 80% of UK households buy instant coffee for in-home consumption, whilst 80% of people visit coffee shops at least once a week and 16% visiting them daily. 

Background to De-caf

That’s a lot of coffee!  Coffee beans that have had at least 97% of their caffeine removed is referred to as decaffeinated. The first known de-caffeination process is known to have been invented by Ludwig Roselius, a German coffee merchant in 1903 with him patenting the process in 1906.

“The Roselius Process” involved rinsing coffee beans with a water / salt solution, (brine) and Benzene. Benzene is no longer used as it is highly toxic and known to be carcinogenic.  There are 4 main decaf processes, all of which continue to use water. 

Direct Solvent Based Decaffeination Process involves steaming unroasted coffee beans before rinsing them in a solvent, usually either methylene dichloride or ethyl acetate extracting the caffeine whilst leaving the other ingredients unharmed. The process is repeated until the desired amount of caffeine remains to meet the required standards to enable the product to be named de-caff (Ramalakshmi and Raghavan, 1999). In Europe, soluble/instant coffee must contain a maximum of 0.3% caffeine to enable it to be labelled as de-caf.

Indirect Solvent Based Decaffeination Process involves soaking coffee beans in hot water for several hours to extract as much of the caffeine from the beans as possible. The beans are then removed from the water before Methylene Chloride solvent is added to the liquid in order to bond with the caffeine which form a compound which is skimmed from the surface of the mixture. The coffee beans are re-introduced to absorb the de-cafeinated liquid, (Kencaf, 2016).

Swiss Water Process involves combining green coffee extract, (GCE a solution containing the water-soluble components of green coffee which has had the caffeine removed) and caffeine rich green coffee. Gradient pressure forces caffeine molecules to migrate from the caffeinated coffee to the green coffee extract.

Once the green coffee extract is caffeine rich, carbon absorbers are used for percolation in order to attract the caffeine molecule from the GCE. Once GCE is once again lean of caffeine it is then used to remove additional caffeine from the green coffee and the whole process is repeated with a new batch. The process takes around 8-10 hours, (Emden, 2014)

Carbon Dioxide Decaffeination Process involves steaming green coffee beans. The beans are then added to a high-pressure vessel that is sealed and liquid Carbon Dioxide, (Co2) forced into the coffee at pressures of 1,000 pounds per square inch to extract the caffeine, (Lorenzo 2014).

Carbon dioxide aids the dissolving of caffeine drawn from the beans. The caffeine laden CO2 is then transferred to another container where the pressure is released and the CO2 returns to its gaseous state, leaving the caffeine behind. The caffeine free CO2 gas is pumped back into a pressurized container for reuse (Ramalakshmi and Raghavan, 1999).

Caffeine is it good or bad for you?

Kick starting the day with a large cup of coffee is not just a hug in mug, it literally does help wake us up. Caffeine helps open our airways allowing increased blood flow to muscles which tighten in readiness for action. Caffeine also increases our blood pressure, the liver releases sugar into the bloodstream thus giving us a surge of energy. In a complex physiological process, caffeine helps the body prepare for upcoming activity, pretty similar to the way the body responds to “fight or flight” response to danger. 

Cappelletti, et al (2015) claim after water, coffee worldwide, is the most consumed beverage with  people drinking approximately 1.6 billion cups a day.

Some benefits of caffeine include:

Improved Mood, reaction time, memory and mental function (Nehlig, et al 1992)

Increased metabolic rate and fat burning, (Bracco et al, 1995)

Enhanced athletic performance, (Doherty and Smith, 2004).

Benefits of De-caf      

In the west, coffee is the largest source of antioxidants according to Liang and Kitts (2014). One of the things to understand is de-caf is not 100% caffeine free, however, generally it tends to be milder in taste and smell than regular coffee. Despite its reduced caffeine content, Buscemi et al (2010) claim de-caf coffee still contains similar amounts of antioxidants, albeit slightly lower in volume.

Antioxidants

Antioxidants help combat free radicals which are basically waste products from physiological chemical reactions within the body, when these reactions build up on the bodies’ cells, it can lead to oxidative damage. Oxidative damage has been linked with health conditions such as heart disease, cancer and type 2 diabetes. (Healthy Options, 2019)

Is there much difference healthwise between the two?

Studies seem to indicate both caffeinated and de-caf coffee may have similar health benefits when it comes to health conditions such as Type 2 Diabetes, Liver Function Aging and Neurodegenerative Diseases, whilst decaf is noted as being more beneficial with reducing reflux acid and risks associated with rectal cancer, (Bjarnadottir, 2017).

Does Caffeine have the edge?

Whilst de-caf has a massively reduced caffeine content, it is only natural the benefits of caffeine will be more prevalent in fully caffeinated products. But then again there has been more research done around the health benefits of caffeine over de-caf !

Some people’s central nervous system can become overwhelmed with too much caffeine, thus experience anxiety, restlessness or heart arrhythmia, so those with chronic heart disease should probably tend to limit caffeine intake, (McCusker et al, 2006)

Conclusion

There is simply no denying coffee is a firm favourite with the nation and will continue to be so for the foreseeable future. From what I can see in reality I don’t seem to think either de-caf or caffeinated coffee have much difference to them in terms of health benefits. I can always remember years ago watching a documentary showing the process for stripping caffeine from coffee beans and thinking probably safer to just drink normal coffee!!

Although I must admit doing the research for this blog has given me a better understanding of the de-caf process and I will look towards the de-caf variety again moving forward. But for now, I’m going to pop the kettle on and make a cuppa whilst I ponder further. Care to join me?

There are lots more interesting coffee facts here
from our good friends at Happy Barista

By Lisa Watson, Co-author of, How to Thrive in Professional Practice: A Self-care Handbook – click here

REFERENCES

Ancient Pages (No date) Picture of London Coffee House http://www.ancientpages.com/2018/06/18/king-charles-ii-of-england-banned-coffeehouses-in-1675/accessed 23.03.2020

Bjarnadottir, A, (2017),Decaf Coffee: Good or Bad? https://www.healthline.com/nutrition/decaf-coffee-good-or-bad accessed 19.03.2020

Bracco, D, Ferrarra, J.M., Arnaud, M.J.,Jéquier, E and Schutz, Y (1995) Effects Of Caffeine On Energy Metabolism, Heart Rate, And Methylxanthine Metabolism In Lean And Obese Women  in The American Journal of Physiology 1995 Oct;269 https://www.ncbi.nlm.nih.gov/pubmed/7485480

British Coffee Association (No date) Coffee Facts https://www.britishcoffeeassociation.org/coffee-in-the-uk/coffee-facts accessed 23.03.2020

Buscemi, S., Batsis, J.A., Arcoleo, G. and Verga, S. (2010) Coffee And Endothelial Function: A Battle Between Caffeine And Antioxidants? in European Journal of Clinical Nutrition. 2010 Oct;64(10):1242-3.    https://www.ncbi.nlm.nih.gov/pubmed/20664622 accessed 23.03.2020

Doherty, M. and Smith, P.M. (2004) Effects Of Caffeine Ingestion On Exercise Testing: A Meta-Analysis in International Journal of Sports Nutrition and Exercise Metabolism 2004 Dec;14(6):626-46.   https://www.ncbi.nlm.nih.gov/pubmed/15657469/ accessed 23.03.2020

Emden, Lorenzo. “Decaffeination 101: Four Ways to Decaffeinate Coffee” Coffee Confidential. Retrieved 29 October 2014.

Healthy Options, (2019) What Are Free Radicals?https://www.healthyoptions.com.ph/newsdigest/thanks-to-vaccines/what-are-free-radicals accessed 19.03.2020

Johnson, B, (no date), English Coffeehouses, Penny Universities https://www.historic-uk.com/CultureUK/English-Coffeehouses-Penny-Universities/ accessed 23.03.2020

Kencaf, (2016) KVW – The Most Common Decaffeination Process  https://kencaf.com/kvw-the-most-common-decaffeination-process/ accessed 23.03.2020

Liang, N. and Kitts, D.D.(2014) Antioxidant Property Of Coffee Components: Assessment Of Methods That Define Mechanisms Of Action in Molecules. 2014 Nov 19;19(11):19180-208. https://www.ncbi.nlm.nih.gov/pubmed/25415479

McCusker, R.R., Fuehrlein, B., Goldberger, B.A., Gold, M.S. and Cone, E.J. (2006) Caffeine Content Of Decaffeinated Coffee in Journal of Analytical Toxicology (2006) Oct;30(8):611-3.

Nehlig, A., Daval, J.L and Debry, G. (1992) Caffeine And The Central Nervous System: Mechanisms Of Action, Biochemical, Metabolic And Psychostimulant Effects in Brain Research Brain Research Reviews. 1992 May-Aug;17(2):139-70 https://www.ncbi.nlm.nih.gov/pubmed/1356551 accessed 23.03.2020

Ramalakshmi, K. and Raghavan, B. (1999). “Caffeine in Coffee: Its Removal. Why and How?” in Critical Reviews in Food Science and Nutrition. 39 (5): 441–56.

Amazing!

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I tend to start from a position of scepticism. It stops me spending money on shiny things and new-fangled things that I spot in adverts. Despite desperately trying to avoid the latest fad for this or that I’m often sucked in. So when adverts for Shakti mats kept appearing in my facebook feed I looked and then looked away. But, they kept appearing and I kept being intrigued. So I did a bit of research and decided there was enough of a groundswell of opinion from a range of sources that this was a good thing that I thought, ‘let’s give it a go!’

The Shatki Mat

The Shakti mat is a spikey affair! With some 6000 spikes in the form of little plastic disks attached to a mat. You lie on it! Yes! Lie on it – all 6000 little spikes digging into your back. The mat is about torso length so stretches from the small of the back to the nape of your neck. It works, so the adverts say, by stimulating acupressure points resulting in the release of endorphins and a range of other calming hormones.

Now, you know me, I think about and write about stress and how to overcome it. I’m a big fan of meditation and mindfulness and a big fan of giving things a try! So this seemed right up my street. I’m also not very good at meditation. My mind wanders off at the drop of a hat and I have to refocus. From what I was reading I thought this might be a good opportunity to feel overwhelmed by something to the effect that I cleared my mind.

6000 spikes!

The advice was to lay it on the floor or bed. I went for bed as I thought it would be a bit more comfortable. You then lie down on it and stay there for anything up to 20 minutes. I’m not going to lie, as reported in some of the blogs I read, when you first lie on it, it bloody hurts! But, then, as the blogs went on to say, after about 3 or 4 minutes the pain subsides and you get a wonderful warm sensation across your back. This is exactly what happened!

The feeling, I find, is quite euphoric. You have to steal yourself for the first few minutes but once through that the feeling is wonderful. I’m not being paid to say this. I bought my own mat. I’d tell you if I thought it was rubbish and not worth enduring those first few painful minutes.

Here’s the other thing! It has really improved my meditation. I stick my mediation music on, light an incense stick, and drift off. What I think is happening and what helps is that the pain takes some bearing, so, when you first lie on it you can’t think of much else other than the fact there are 6000 spikes sticking in your back! By the time this subsides you have removed all other thoughts from your mind. The discomfort distracts you from thinking about anything else, switching off invasive thoughts. It works for me!

It’s reported in various places that the mat can reduce stress and anxiety and help with muscle pain. Here’s what I think is going on. Resilience to stress is multi-faceted. One aspect is physical resilience which I feel is related to mental resilience. There is plenty of research that talks about the mind-body loop. We know that good physical health can lead to good mental health and vice versa. When you lie down on the mat your stress response is activated. You are causing yourself pain. You are physically stressing your body. This will initiate your bodies stress response which is the release of cortisol and adrenaline. The act of lying on the mat and learning how to maintain calm while experiencing the discomfort and waiting for it to subside ‘teaches’ your body and your mind how to manage your stress response. We already know that those who practice mindfulness can ‘train’ themselves to respond less emotionally and in a more balanced way to stressors and this mat I feel helps us learn to control such response.

Detail from the back of the mat

I can’t recommend the Shatki Mat enough! I was cynical but I am absolutely convinced. Not a little bit convinced! A lot convinced!

Give it a go…. you’ll be surprised …and you might be amazed!

I bought mine from here

Small steps end in big results

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Image result for exercise

What’s your relationship like with exercise at the minute? What historically has exercise meant to you? What exercise did you do in the last week?

I used to find that how I felt about exercise was rooted in how I felt about it as a teenager. With my only reference point being PE at school. Cold cross country runs and feelings of inadequacy. The secret is not to compare yourself to others – do what you can and what you feel comfortable with. And crucially – find something you actually enjoy! There will be something out there!

You might well find that you already do more exercise than you think. Low level stuff like gardening, washing the car, walking the dog and pegging the washing out. These are all good things. They involve activity and they involve stretching – both great things. Maybe we need you to push it a little further and get a little breathless? The recommendation of 20 minutes per day still holds good – so we are not talking about hours in the gym or becoming a marathon runner – fine as those things are if they are right for you.

Exercise is a pleasurable activity… honest. Engaging in it releases

Image result for exercise

dopamine – the body’s feel good hormone. Dopamine deficiency is shown to have links to depression so the more of it you have coursing around your body the better. Exercise is also great at mitigating against the effects of stress by ‘using up’ cortisol and adrenaline that are produced by our fight or flight response. These chemicals prime you for physical action but when the stressful event is occurring with you sat at your desk you don’t burn them off. And too much of them has a negative effect on your health and overall well-being.

Image result for exercise

Exercise:
Gives you faster processing
Gives you faster reaction times
Clears you head
Makes you more effective at planning
Gives you better short term memory performance
Gives you more self control

A study by Bristol University found that a 20 minute walk at lunch time could enhance mood and motivation by 41% and could improve the ability to deal with stress by 20%. A Sit Less Move More program evaluated by Pulg-Ribera and colleagues in 2017 noted improvements in staff retention in the work place, less sickness, more mindful work, and a reduction in stress. Now that’s good stuff!

Image result for exercise

So….
Make a plan! What are you going to do and when are you going to do it?
Start small and take incremental steps… start with a 10 minute walk and take it from there.
Write down your plan… writing things down enhances the chances of them actually happening.
Exercise with someone else – it helps motivation.
Tell other people what you’re doing… there’s evidence if we ‘go public’ we’re more likely to do what you say.
And most importantly find something you enjoy
And Just Do It (as Nike would say!)

I have to tell you speak to your doctor if you have any health conditions or haven’t exercised for a long time! I’m not a doctor! Take advice if you feel you need to. This advice is given in good faith based on my own personal experience and reading. Take care.

Gonna make you sweat!

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So, what’s your relationship like with exercise!? On and off? Non existent? Gym bunny!? What exercise did you do last week? What are you planning this week? And why does it matter?

Exercise is the second element in the self care trinity (more here). We’ve already talked about the importance of sleep so let’s grapple with this component and figure out why it’s good for us… because it is…. honest!

There are obvious physical benefits to exercise like improving bone density, promoting muscle growth, keeping you supple, promoting healthy skin …and the list goes. But I’d like to concentrate here on the impact on our psychological and emotional well being. Is exercise a stress buster!?

You are sat at your desk and you have a million things to do, so many things you don’t know what to do next, and your boss pitches up and asks if you can fit in doing something else! How do you feel! Overwhelmed, angry, tearful? People feel a range of things in these situations and sometimes these emotions are not helpful. Some of these emotions activate our ‘fight or flight’ response. When we feel threatened in some way our body prepares us for action by flushing us full of cortisol and adrenaline so that we are ready to respond. This useful reaction harks back to our days as hunter gatherers where we would need to run away from big scary things like tigers! These chemicals prepare us for flight – a physical response…. or indeed ‘fight’ ….but maybe not in the tiger scenario!

But the modern world is not like that. For a lot of us we are sat at our desks when we feel threatened. Here we are threatened by the demands of the job, not an animal with hostile intent (unless that’s how you think about your boss! ;0)). But our bodies don’t know that. So, they sense the threat and prepare the response and you then…. continue to sit there. But your body is ready! Fully armed to fight or flee. In his book “When the Body Says No, The Cost of Hidden Stress”, Gabor Mate tells us that “stress affects and involves virtually every tissue in the body” (pg. 33) and acts on tissues in the immune system. When stress is chronic, that is long term, it leads to an overactive immune system that produces toxic chemicals in the body. He goes on to explain that for many who are in constant state of stress they normalise what stress feels like so are not conscious of feeling stressed despite their body still initiating the internal chemical stress response. He gives many examples in the book of current research that is making strong links between chronic stress and diseases like Alzheimers and MS.

So, what does this have to do with exercise? Well, exercise reduces, burns off if you like, cortisol and adrenaline. As I say, the fight or flight response has produced these chemicals to prepare you for physical action, so, physical action is required to use it up. Given the reality that stress is unavoidable in life, and in many ways short periods of stress can be useful as it give impetus and motivation, exercise needs to be an essential component of self care to mitigate against a bodily chemical response that, for most office based stressors, is not required in the way it once was.

Not only does exercise use up cortisol and adrenaline it produces dopamine. Dopamine is released during pleasurable activities like enjoying food and sex as well as physical exertion through exercise. Deficiency in dopamine has been linked to depression. You may well have heard the term ‘runners high’ which is that euphoric feeling you feel after a run. That’s where it comes from! Exercise also produces noradrenaline, which regulates mood, learning and memory, and produces serotonin, a lack of which has been linked to a range of health conditions.

Rest easy though… we are not talking about turning you into a marathon runner! One single session of exercise has been shown to improve mental performance, give faster mental processing, clear your head, make you more effective at planning, improve memory, and improve self control!

A study by Bristol University showed that exercise boosted mood and motivation by 41% and increased the ability to deal with stress by 20% …..and we’re only talking about a walk that leaves you a little out of breath – the perfect thing to do on your lunch break (have a look here to read about the importance of a lunch break)!

Researcher Pulg-Riberia and colleagues analysed a Sit Less Move More worked based programme and found that by simply engaging in some gentle exercise during the working day there was an improvement in staff retention, sickness levels, and a reduction in stress which led to more mindful work practice. What a huge benefit to employer and employee!

So, how are you going to go about this? Are you going to ‘go about’ it? I hope this little insight into some of the evidence suggest to you that you should….

Firstly, if you’ve not exercised in a while, or ever, get yourself checked out at you GP surgery and then make a plan! I love a plan! And here’s some tips!
– Walk before you run! Literally and metaphorically! Start small.
– Do what you love. If you try running and don’t like it – don’t do it! There are so many options… walking, yoga, resistance training, exercise classes, gardening, washing the car – they all count! Just do them at a pace that leaves you a little breathless
– Write it in your calendar. There is so much evidence that shows if you write it down you are more likely to do it.
– Prepare. Make sure you have what need. Make it easy for yourself. Put your kit out the night before, our your trainers by the door.
– Exercise with someone. This is probably the best advice for people starting out. If you commit to do something with someone else you won’t want to let them down. So get yourself a walking buddy and get going!

The Department of Health (UK) recommend 150 minutes of moderate exercise like walking or swimming per week. That’s two and a half hours, or, half an hour a day over 5 days. So if you go for a half hour walk everyday in your lunch break (….have you got the point about taking a lunch break yet!?) you’ll have done what the government recommend! That’s it! You’re done! Go you!!

If you want to be more vigorous and go for a run they suggest only 75 minutes is required! That’s a couple of half hour plus a bit runs and you’re done! Easy!

You should also include some stretching (have a look here) and strength training. Strength training doesn’t need to be lifting weights but can be simply engaging in some exercises that use your body weight. Have a look here.

There is also a fabulous workout for weight loss program here and lots of other very useful articles – check it out!

…and I’ll leave you with this

And sleep….

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Let’s look at the first and, I’d say, the most important element of the Mordue’s Self Care Triangle!

A good nights sleep sorts out all sorts of things! Sleep can be difficult for all sorts of reasons. This heat at the moment probably isn’t helping a lot of us. Then there’s things preying on your mind that you keep mulling over when you should be asleep. For some, sleep isn’t an easy thing to achieve but it’s absolutely crucial to well-being in ways that go far beyond you being grumpy the following day!

It is estimated that 1 in 2 people are not getting sufficient sleep!Physically our body uses the time to recover and replenish and sleep has an essential role in the consolidation of memories. “Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer. Insufficient sleep is a key lifestyle factor determining whether or not you develop Alzheimer’s disease. Inadequate sleep – even moderate reduction for just one week – disrupts blood sugar levels so profoundly that you would be classified as pre-diabetic…” and the list goes on [from Matthew Walker’s ‘Why We Sleep’ (Page 3)] So, what advice is out there on getting to sleep!

Keep to a regular bedtime routine
As a parent I’ve said it myself and heard others say it. “Babies, they love a routine! Keeps them right!” Much as we kick against habit as adults we are creatures of routine. Your body is programmed into a chemical routine that does its best to achieve sleep, rest, and waking. And what do we do!? We ignore it. We stop up late and wonder why we are tired the next day. We get up late and wonder why we then can’t get to sleep the next night. Then there’s the impact of alcohol and caffeine. What we end up achieving is the disruption of our programmed chemical clock. And when we don’t attend to it for long enough the situation becomes chronic.

Sleep at regular times
Walker (2017) suggests that we need 7 to 8 hours of sleep a night and that we should be sleeping from about 10 to 10.30 until 6 to 6.30. These timings are in tune with our natural rhythm. So that’s your starting point. You should also maintain this 7 days a week. Lost sleep is lost sleep. In terms of what your body is trying to achieve with sleep you can’t catch it up on a weekend. The opportunity has gone.

Don’t go to bed hyped
While exercise is an important aspect of self care you should avoid it for 2 or 3 hours before bed time. A good way to wind down is to have a warm bath – again…. isn’t that part of the routine we give babies. This clever little trick prepares your body for sleep. It’s not the heat on its own that creates the sleepy mood. It’s the impact of the heat on your core temperature. Do you feel cold when you are tired or when it’s late on a night? Part of your programmed sleep preparation is a drop in core body temperature. The hot bath draws the blood to the surface of your body and therefore reduces your core temperature. Clever body!

Do something that relaxes you
There are a huge range of yoga and relaxation CD’s and Apps out there that might help you. Anything that calms your mind and distracts you from your ‘racing’ thoughts. You could try audio books, or read a book, or maybe listen to the radio. You should try to avoid TV and smart phones as, not only do the stimulate, but the light they emit kids your brain into thinking it’s not dark out there! We need to prepare our bodies for sleep with a darkened environment.

Be comfortable and create a ‘clean’ environment
It sounds obvious I guess, but, have the best mattress and pillows you can afford. Try different numbers of pillows and different types. You may find a harder or softer pillow helps. You should keep your bedroom for sleep (and sex…. unlike most other vigorous activity sex makes you sleepy!) Avoid distractions like TV’s and ticking clocks and keep the room tidy. Make your bed when you first get up so when you eventually get to bed after that hard day it looks clean, tidy, and inviting. Your bedroom should be cool (between 18 and 24 centigrade – but go low) and dark. No glowing lights from inside or outside the bedroom.

and my favourite…. Write ‘to do‘ lists for tomorrow
One of the main things that keeps people awake is trying to remember things they need to do tomorrow. Before you go to bed (or ideally at the end of your working day… more on that in an upcoming blog) write down everything you need to do the next day, safely leaving them so you can find them when you need to, without having them going round and round in your head. Keep a note pad by your bed. If you think of something while in bed, write it down. There’s good evidence that externalising memories in this way can help us ‘put them to bed’ to help put us ‘to bed’!

What else…
Inevitably for some making such self care changes isn’t enough. These ideas are effective for many and you need to give them a good month or so to see what the impact is. But if you find that you are consistently trying these things and they are not working then you should seek medical advice. Walker (2017) has concern that this simply leads to the prescription pad and, in his view, drugs don’t work as they don’t achieve the right sort of sleep but are more of a sedative than good quality sleep. So, you feel you have been asleep, but have missed many of the benefits. Your GP should be able to refer you to sleep specialists. It would be useful while trying to make changes that you keep a sleep diary. This should detail what you have done during the day, how you have prepared for sleep, what it is that’s keeping you awake, how often do you wake – make sure you document as much as you can.

Try these things out… what have you got to lose?