Six ways to be energised and happy this Winter

It’s been a long time since I’ve written a newsletter, that’s because we moved out of Cambridge and have been renovating our new (to us) old (it’s 400 years old) cottage in the country.  It’s been challenging at times, not least because I do miss Cambridge, however we now have a lovely house and we are embracing the big skies and fresh air.   

Six ways to be energised and happy this Winter 

So, what’s new on the nutrition front? 
I have felt amazingly well during the month of January, energised and positive and these two traits can make such a difference to your experience of life. 
Let me share with you what I think has made the difference.

1. Enjoying alcohol as part of a healthy lifestyle
I didn't do dry January, these dark months are bad enough without having the odd treat to look forward to. What I did do however, is ensure I didn't overdo it. There’s a brilliant app called Drinkaware, where you can log how much you drink. It’s an amazing tool to ensure you know what a unit actually is! Whilst most of us enjoy a drink and use it as a reward or stress relief, just being aware of how much we are drinking can mean we can do it with more insight. My advice is to drink the best wine you can afford, and in small glasses, add sparking water/ice to your spirits to avoid the dehydrating effects of alcohol. Plus I'm really enjoying Seedlip, non-alcohol gin.

2. Moving
I find the more exercise I do, the more energy I have. I love to cycle and this year I also joined the gym because I enjoy the music and camaraderie, plus I prioritise time to do it. I don’t believe anyone can be truly healthy if they don’t move their body regularly. It's all too easy to sit in front of our screens all day, and with screen time there is no natural end, therefore we need to make a concerted effort to go do something else.
If you haven't watched The Truth about Getting Fit with Michael Mosley, BB2, I’d recommend you do. There are lot of tips on how to get maximum benefit from minimal effort e.g. walking 3 times daily for 10 minutes at a fast pace is much more beneficial than the widely accepted 10,000 steps a day. Find something you love to do, willpower to do something you don't enjoy won’t last.

3. Gut health
I’ve been focusing on my gut - did you know that 70% of our immune cells are located there and research shows that gut bacteria can have a dramatic effect on your overall health. After doing a Gastro-intestinnal test (stool test to the rest of us), see the link below for details. I've been making a concerted and directed effort to redress any imbalances and the results have been amazing.

I’ve used foods like Sauerkraut and kefir, teeming with beneficial bacteria, as well as including vegetables such as broccoli, cabbage, bananas, blueberries, artichokes and green smoothies on a regular basis plus appropriate probiotics for me. Since doing this, my mouth ulcers are a thing of the past and my energy levels have been consistently good. If you have any gut issues from bloating, indigestion, cramps etc then do get in touch and we can discuss whether this test might be beneficial for you too.

 https://www.invivoclinical.co.uk/gi-map-stool-test

2. Enjoying the great outdoors

I’ve been getting outside everyday, even if just for a 15 minute walk around the garden or a walk into town. A growing body of evidence suggests that time in nature has a naturally positive effect on the brain; in one study it was shown to be more beneficial on individuals suffering with depression than taking antidepressants! Also the amount of light we’re exposed to indoors is minimal, yet even in the winter, time outside means we’re getting many more lumens of light, again impacting on how we feel and how well we sleep. So wrap up warm and take your morning coffee or tea outside, have a walk after lunch or park as far away as you can from your place of work.

5. Optimise Vitamin D levels
I check mine regularly and ensure I have a level of between 50-100 nmol/L. It’s so important for immunity, bone health and a new study shows that it can even impact the flexibility of your arteries, therefore lowering your risk of suffering from a heart related issue. It's important not to take too much though, I see many clients that have purchased high dose Vitamin D supplements and have levels that are way too high. It's always better to test and supplement accordingly. Order your kit from City Assays. http://www.cityassays.org.uk/Vitamin%20D%20Blood%20Spot.html

6. Engage with joy
So many of us do what we should, rather than what we would like to do. I’ve had a brilliant month of spending time at exercise classes with my daughter, cycling in a group, walking in nature, spending time with family and friends, not to mention a bit of retail therapy! Whatever does it for you, do more of it. It's hugely beneficial for your mental well being which means you’ll be a better person to be around, benefitting all those close to you. I've really prioritised this and made sure my work and leisure time is scheduled so I don't get distracted from the plan.

I hope something here resonates with you,  next month I will be discussing how to reduce the amount of processed food in your diet! 
I'm also still working in Cambridge from The Coach House Clinic, Maris Lane. 
Until next time. 

Amanda