Having your world turned upside down can affect your mental and physical wellbeing in a number of ways. Follow these 5 daily habits to make sure you stay healthy both mentally and physically during these testing times.
1. Stick to a routine
Humans are creatures of habit and there is nothing we love more than a daily routine. Now that we're not going into work every day or taking the kids to school, it can be hard to know what to do. By creating a new daily routine and sticking to it, you will soon find your brain has time to calm down and settle, which will take a lot of pressure off other areas.
When we follow a daily routine, it allows us to do things on autopilot which eases the workload for our brains. Once your new routine is in place, you will find it easier to focus on other tasks and chores. By doing things at the same time each day such as getting up, eating meals, doing certain activities, and exercising, you will ease a lot of stress and brain power.
2. Get up early (and go to bed early)
For a lot of people, not having to get up early to go to work or school is a dream come true and the temptation will be to snooze until midday then lounge around until bed time. This is not a healthy habit and after doing this for a few days you will soon find yourself feeling lethargic both mentally and physically.
Give your day purpose by getting up early and doing something productive, whether this be household chores or your daily exercise. Enjoy some downtime in the afternoon and go to bed at a sensible time (before 10pm if possible!)
3. Eat healthily
A lot of people are finding that by spending all day indoors, it's far too easy to snack constantly as the kitchen is always open. Feasting on a diet of sugar will inevitably lead to mood swings and fatigue, so stick to a healthy diet to make sure you feel at your best. Plan your meals in advance to take the guess work out of it and to prevent mindless snacking. You could even get the kids involved in planning a weekly menu to make things more fun.
Avoid keeping unhealthy snacks in the house and instead stock up on fresh fruit and vegetables during your shopping trips. This will mean you can snack on fruit instead of junk food which will help you to feel healthier and keep your mind clearer.
4. Exercise daily
The government have identified that being able to go outside for fresh air and exercise is imperative for both our mental and physical wellbeing, which is a huge benefit for everyone. Make the most of your exercise allowance by going for a walk, cycle or jog outdoors. Don't push yourself too hard as you want to keep your immune system fighting fit, but a one-hour walk, jog, or cycle will do wonders for both your mental and physical wellbeing.
Allow your mind to focus on other things while you are exercising and enjoy the stress-relieving benefits of the endorphins and runner's high. If you're someone who usually has to squeeze a workout in after work in the dark, make the most of the day light and Vitamin D from the sun by going at lunchtime instead.
5. Keep your mind active
Staying at home all day will inveitably lead to boredom for a lot of people and inside the same four walls there can be a lack of stimuli for our brains. Keep your mind active by doing crosswords, puzzles, quizzes, and stay connected with friends and family.
Thanks to modern technology, you could even organise a nightly 'pub quiz' with friends and family via video chat or play games together. Just be wary of getting out that dusty game of Monopoly as we all know how that often ends!
As a first time author, this month was supposed to be a very exciting one. My book, "5 Simple Steps to Releasing the Real You", was published on March 24th and a book launch by my publisher had been scheduled for that evening in Central London. A more local book launch was planned for Monday 30th in North London. And then boom, Coronavirus hit the UK hard. Events got cancelled right, left and centre. What should have been a very exciting time was suddenly totally in limbo.
My publisher cancelled the central London event, while I decided to still host mine, but move it online. Many people learned how to use video conferencing tools they never used before. The reason why I decided to push on with my book launch, in its new format, is that if we learned anything from this pandemic, being healthy is a lifesaver.
So far, on top of the elderly and those with an autoimmune disease, those suffering from high blood pressure, obesity and diabetes are as much at risk as the elderly. Except for type-1 diabetes, the other ones are lifestyle related, hence totally in our hands. I myself struggled with my health and weight for many years while working in the corporate world. I didn’t know how to juggle a healthy lifestyle and a very demanding job, while adding some social events in the little spare time I had.
I was always told that I just had to eat less and better and move more. Unfortunately, as much as I knew that was the answer, I had no idea of how to implement it for long term results. Yes, I always loved healthy food. And I’ve always been sporty. But when you are traveling a lot for work, entertain clients a lot, and come home too tired to cook and move, it’s not easy, or at least I didn’t find it easy, and I didn’t find anyone that understood my lifestyle and issues and could help me change. All I got was the all or nothing approach. And that didn’t work.
After tearing the ligaments in the knee and doing rehab, I found a personal trainer course that I could combine with work. Studying on the train and plane was ideal. Ten years ago, I made a massive career change and became a personal trainer. Somehow, I thought that if I got my clients to workout well, they’ll want to eat better as well. Even after adding nutrition to my qualifications, most clients were still not compliant with what I suggested. So I had to dig further, and realised that unless we also work on our mindset, our habits and behaviours, sleep enough and reduce stress levels, "eat less, move more" won’t work.
It’s only when you set up your environment both mental and physical to support your efforts that you will achieve long term results. By being stuck at home, and being forced to slow down, we now have an incredible opportunity to review both our mental and physical environment. Working through "5 Simple Steps to Releasing the Real You", the reader will be asked many questions that will help them recognise their downfalls and their barriers, while finding ways to surmount them and build a new and healthy plan around the 5 steps of Mindset, Habits & Behaviour, Nutrition, Exercise & Movement, Sleep & Stress.
Are you ready to make a change? Join the online book launch on Monday March 30th at 7pm UK time, and get a signed copy of the book. Buy your ticket on https://anneiarchy.com/book-launch
If you can’t make it, then buy your signed copy on my website https://anneiarchy.com/book or your kindle edition on Amazon.
Most of us will feel stressed at one time or another, but in these modern times more and more of us are suffering from stress chronically. It's not only bad for you mentally, it's bad for your physical health too. Sundried take a look at 4 easy ways to manage stress on a daily basis in order to protect your health.
1. Go hiking outdoors
Fresh air will boost your immune system and energise you with fresh oxygen. Getting a healthy dose of fresh air each day will help to combat stress and alleviate the related symptoms. People who work in office jobs tend to be chained to their desks and it can be a struggle to get any fresh air or even daylight from day to day, especially in winter. Going for a hike outdoors is a great form of exercise and can be great fun too. Not only is it good for your physical health, you'll end up finding new places and exploring parts of your local area you never even knew existing, boosting your mental health and well being too.
2. Go for a long run
Sometimes stress follows us home from work. Perhaps your stress is stemming from family or home life and you just need to get away. It's not practical to get up and run away, but going for a long solo run is the next best thing. The exercise will give you an endorphin boost and help to melt away your stress, which can harm your health if you suffer from it long term. It can also help you to manage your thoughts and process everything that's going on in your life at any given time. It'll give you time away to be alone with your thoughts and allow you to make plans and come up with ideas that you might not be able to otherwise.
3. Practice yoga
It's no secret that practising yoga and meditating is great for battling stress. It has even been found that certain types of yoga can ease the suffering of cancer patients. Taking 10 minutes out of your day to meditate and relax will do you a world of good and can be an ocean of calm in an otherwise hectic day. If you're not sure what to wear to yoga, Sundried have a handy guide you can follow. However, you don't need to go to a specific class in order to practice yoga; you can find a quiet space at home and listen to a guided meditation.
4. Make exercise fun
If your workout or training session is something you can look forward to each day, you will be more likely to stick to your training plan and not skip sessions. Having a fun and enjoyable training session planned for after work or at lunchtime will mean you have a goal and something to look forward to. It may help the day go quicker and will keep your spirits high throughout the day. Exercise can be your time with no distractions and no one asking anything of you.
Having little ones at home can leave you feeling like you don't have a spare second in the day. How can you fit in exercise when you have no time? We give you all the tips you need along with with a home workout for you to try.
How can I find time to workout with kids?
Finding time to exercise as a parent can feel almost impossible, but it doesn't have to be. Try some of our ideas and see if you can fit exercise into your busy day.
1. Get a training buddy
One of the best ways to stay motivated is to partner up. Whether it's a work colleague, your husband/wife, a friend, or a family member, working out together can make things more fun and interesting. Not only this, but if you have someone to be accountable to and someone who you will let down if you skip your session, you'll be more motivated to get that training session done!
2. Utilise playtime
When it's your child's playtime, get involved and burn some calories too. If you have an energetic toddler, run around with them by playing adrenaline-fuelled games that involve running or chasing. If your children are a little older, find games where you can both get active, especially in the garden if it's summer time as there are lots of benefits to training outdoors.
3. Try dancing
Dancing is something that burns a lot of calories, will get you up and active, and can be very fun. If your children are very energetic, put on some music and dance away. This will not only help them burn off that extra energy and get you moving, it can be a great bonding experience.
4. Swap your car for walking or cycling
By combining your errands with exercise, you can make the time to get active without compromising any of your daily activities. Try walking or cycling to the shops instead of driving, or walking to the local park or playground. It may be easier than you think to get around without your car.
5. Exercise before you start your day
By getting up 30 minutes earlier than usual, you could fit in an entire workout and start your day right. There are lots of workouts you can do in under 30 minutes, like this 5-minute punchbag workout, 10-minute tabata workout, or this 20-minute home workout. Even a short workout is better than no workout at all, and it'll energise you for a productive day. If you don't want to get up earlier than you already do, try this lunchtime HIIT workout instead.
How can a stay at home mum lose weight?
There are lots of tips and tricks to losing weight if you are a stay-at-home parent. Follow these dos and don'ts to make sure you're staying healthy while at home with the little ones.
1. Don't eat anything you wouldn't feed to your kids
There are lots of things you wouldn't feed to your children because the salt or sugar content it too high, so why feed them to yourself? A good rule of thumb to follow is that if you wouldn't give it to your child because of the ingredients, you should avoid it yourself too. Stick to whole foods and try to avoid anything overly processed or pre-packaged.
2. Don't snack mindlessly
If you find yourself in a rare moment of calm when your child is playing happily alone or watching a television show, it can be tempting to mindlessly eat food that you don't really need. Avoid temptation by not having snacks in the house, and stick to eating at set times.
3. Do make mealtime an occasion
If mealtime is an occasion to look froward to when you eat together with your kids, you'll be less likely to have an unstructured day. Try to have at least one meal a day together as a family where you sit at a table and focus on what you're eating, rather than grabbing whatever is nearby because you're so rushed off your feet. This might mean deliberately making time for it in your day, but it will be worth it ultimately.
4. Don't eat through stress
Being at home on your own with the kids all day can get pretty stressful. If tempers raise and tantrums ensue, make sure you're not reaching for food as comfort. Comfort eating is something that many of us do without realising and can be an almost impossible habit to break. As above, not having any temptation in the house will help with this and always count slowly to 10 before you eat a snack so that you're not eating it out of a stressed panic.
5. Do make food fun and creative by getting the children involved
Getting your kids to help in the kitchen is a fantastic way to bond and to help them develop vital skills for later in life. Let them get creative by coming up with new recipes and help them with the cooking. If you really want sweet treats, bake cookies or cupcakes together so that you really feel you've earned them and can have fun in the process.
Home workout routine for parents
If you have kids at home or are pregnant, try this home workout routine by Sundried ambassador and personal trainer Carly Newson.
Looking to get a great workout done at home? Make sure you have all the kit you need!
There are a lot of myths surrounding the infamous metabolism, but what is true and what's not? We take a look at whether you can really speed up your metabolism and how to utilise the metabolism in weight loss.
Can you change the speed of your metabolism?
The metabolism is the chemical reaction in the body that keeps us alive. The metabolism is controlled by hormones and the nervous system and this process breaks down the food you eat and turns it into energy. Your metabolism is measured as BMR, basal metabolic rate. Your BMR is the amount of calories (energy) your body burns just by being alive.
You inherit your metabolism and so your BMR is mostly controlled by your genetics, however there are external factors such as physical activity and diet which can speed up the metabolism.
How do you increase your metabolism?
There are different lifestyle factors which affect your metabolism and it gradually decreases as we age. If you want to increase your metabolism, try some of the following tricks.
Eat regular, small meals throughout the day
Your blood sugar peaks and troughs naturally throughout the day, but too many spikes and dips can lead to mood swings, irritability, and cravings. By eating small meals regularly throughout the day, you will help to keep your blood sugar levels more stable and therefore keep your metabolism ticking over too.
Eat more, don't be restrictive
A very common motto in the fitness industry these days it that you need to eat more to lose weight. Gone are the days of magazines recommending we eat less than 1,000 calories per day and people mindlessly following fad diets like the baby food diet. We have now realised that to boost the metabolism and stay healthy, we actually need to eat plenty of food to fuel ourselves, so long as it's whole, unprocessed food and that we are also following a good exercise regime.
By doing high intensity interval training like a Tabata workout, we create what is called the EPOC effect. The EPOC effect means your body continues to burn calories even once you've finished the workout. Tabata training is also proven to increase the BMR, which means your body will burn more calories at rest.
Do strength training to build muscle
It has been proven that the more muscle you have, the more fat your body burns. Having a high lean muscle mass will increase your metabolism and so you will burn more calories at rest.
Metabolism boosting foods and drinks
As well as the physical activity you do, there are ways to speed up your metabolism through your diet. The following foods and drinks are proven to increase your metabolism.
Studies have shown that spicy foods can (temporarily) increase your metabolism by up to 8 percent. By adding chilli and other spices to your food, you will be speeding up your metabolism, but only slightly.
Caffeine stimulates the central nervous system, and as we've already seen, it's the central nervous system that controls the metabolism. By drinking coffee, you will be boosting your energy levels and stimulating your BMR. But remember, caffeine can be addictive and can potentially have negative affects on your sleep.
Eating plenty of protein is good for you as it builds muscle and helps to maintain healthy body and tissue function. Protein is also proven to make you feel fuller for longer, so you will end up eating less in the long run.
Green tea contains antioxidants called catechins which are proven to boost your metabolism. If you're not a huge fan of drinking green tea, try adding matcha green tea powder to smoothies, which is ten times more powerful than a regular cup of green tea.