Tag: mindfulness

In our pursuit of a fulfilling life, it’s universally recognized that a healthy body and mind are essential components. Yet, the significance of our overall well-being extends beyond mere contentment; it serves as the bedrock upon which we build our eco-conscious lifestyle.

Put simply, without robust physical and mental health, our ability to embrace environmentally friendly choices in the battle against climate change is limited.

That’s why I’m eager to share my five habits that not only nurture a sound body and mind but also empower me to shape a greener, more sustainable future.

I hope these five habits resonate with you, sparking inspiration to elevate your own well-being while positively impacting the health of our environment.

• Water plays a pivotal role in maintaining the proper balance of fluids within our body.
• The more active you are, the greater your well-being.
• Mindful eating is about engaging all five senses – touch, sight, hearing, smell, and taste – while being aware of the experience of eating.
• Nature is good for us, profoundly impacting our physical and mental well-being.
• The quality of our sleep directly influences our physical health and mental clarity.

Stay hydrated 

You might be familiar with the fact that our body is composed of about 60% water, while our brain is even more water-rich, containing nearly 90%. This makes the daily intake of enough water crucial for our well-being. Water plays a pivotal role in maintaining the proper balance of fluids within our body.

Yet, drinking water goes beyond just satisfying our thirst. It actively enhances brain function, prevents headaches and brain fog, regulates body temperature, and supports digestion and skin health.

As per the NHS Eatwell guide, it’s recommended that we aim for 6 – 8 cups of fluids each day. This can include water, tea, coffee, milk, or juice.

However, it’s wise to be cautious about beverages laden with sugar – they aren’t the best for staying properly hydrated. In fact, such sugary drinks can inadvertently lead to water loss within the body.

Moreover, drinks with artificial sweeteners don’t offer a much better alternative. Recent research suggests that excessive consumption of these sweeteners might impact our mental well-being.

My personal approach

My daily routine starts with a glass of lukewarm water, occasionally with a touch of lemon or lime, to add a refreshing twist. Following that, I enjoy my breakfast with a cup of coffee.

Throughout the day, I prioritize regular hydration, favouring water and green tea as my go-to choices. It’s worth noting that spreading out your fluid intake has advantages – gulping everything down at once won’t deliver the same benefits.

I reserve indulging in sugary drinks for the evening, such as enjoying a glass of orange juice with dinner, although I do so only occasionally.

Be active 

Do you have a daily commute, or are you among the many working from home? Recent data from the UK government reveals that post-pandemic, around 13% of the Great Britain workforce exclusively work from home.

While this shift offers convenience, it’s also brought about an unforeseen issue – prolonged sitting.

Remote work eliminates the need to commute, socialize with colleagues, or step out for lunch. And that has inadvertently led to excessive sitting – a concern that experts have likened to modern-day cancer.

This isn’t an overstatement. Research consistently underscores that a sedentary lifestyle contributes to a range of health issues, from high cholesterol, high blood pressure, diabetes, and heart disease to chronic back pain and certain cancers.

Moreover, physical inactivity takes a toll on mental health, potentially leading to feelings of loneliness, stress, anxiety, and even depression.

So, maintaining activity throughout the day is crucial regardless of your work situation. Incorporating small changes can make a big difference.

Consider scheduling brief ‘movement breaks‘ every hour. Stand while on calls with colleagues or clients. After lunch, opt for a 20-minute walk. If feasible, explore the idea of a standing desk.

Even during TV time, utilize commercial breaks to move around – try gentle stretches, wall-sits, or even swapping your couch for an exercise ball.

The objective is to remain physically active, regardless of age or schedule. The more active you are, the greater your well-being.

My way of staying active

My day starts with a bit of lukewarm water, and then I do a 30-minute exercise session at home. I follow exercise videos on YouTube that I’m familiar with. This helps me stay motivated.

I always put my workout clothes near my bed so I can change and get ready for exercise as soon as I wake up. This way, I don’t have to think about whether I should exercise.

Apart from that, I move around a lot at home. Since I work from home, I take short breaks to move every hour. After lunch, I walk around my neighbourhood for a 20-minute walk if the weather permits.

After dinner, I tidy up the kitchen and dining area right away. If I sit for too long after eating, I find it hard to get up and do things. Moving around after eating also helps with my digestion.

I don’t usually spend my evenings watching TV. I prefer reading or listening to podcasts. I often stand up while reading or walk around with my wireless earphones on, listening to my favourite podcasts.

I always combine physical activity with things I enjoy, like listening to podcasts or doing housework.

Eat mindfully

How often do you find yourself eating while checking emails at your desk or scrolling through social media? While it feels like multitasking, mindless eating does more harm than good.

We often fall into the trap of eating without paying attention – out of habit, while busy, or distracted by screens. Mindless eating can lead to problems like overeating, digestive issues, blood sugar imbalances, and even feelings of guilt and food waste.

While some are aware of the consequences, mindful eating isn’t always easy to incorporate if it’s not a habit. Even experts like dietitians need reminders to eat consciously.

So, what exactly is mindful eating? According to the National Library of Medicine, it’s about engaging all five senses – touch, sight, hearing, smell, and taste – while being aware of the experience of eating.

Mindful eating isn’t about shedding pounds at all!

However, those who practice it often find weight management a positive side effect. And it goes beyond the moment of the first bite – it encompasses food preparation, table setting, and creating a relaxed environment for meals.

My journey with mindful eating

I’m still navigating this myself, especially given the demands of my job. My work requires creativity and responsiveness to client emails, which can blur the lines between work and meal breaks.

However, since moving to my current place with a dining room, I’ve made it a point to have at least two meals: breakfast and dinner in the dining room. No phone or computer distractions are allowed at the table.

Before I cook, I check in with my hunger. I also space my meals by around three hours.

I aim to cook from scratch as much as possible, avoiding microwave meals or order takeaways to minimize packaging and food waste.

I stick to consistent bowl or plate sizes to manage portions.

When I sit down to eat, I set the mood with easy-listening music and remind myself to chew more thoroughly before swallowing.

If the whole mindful eating process feels overwhelming, remember this simple tip: chew your food around 10 to 15 times more for each bite. It might sound simple, but it works wonders.

Chewing your food more helps your digestion and allows your body to absorb nutrients more effectively.

After all, your stomach doesn’t have teeth – proper chewing gives your gut a helping hand in the digestion process.

Embrace nature

Do you have a cosy garden or a park nearby? Is your home nestled amidst nature’s embrace? How often do you step into the outdoors or immerse yourself in the tranquillity of your surroundings?

We’re all familiar with the fact that nature is good for us, profoundly impacting our physical and mental well-being.

Just a touch of nature can elevate our quality of life; it’s no wonder people seek out natural havens for holidays or create personal gardens to find solace amid the chaos.

To truly create a better world, we need to care for the well-being of both ourselves and our planet.

Deepak ChoprA

However, embracing nature doesn’t always necessitate a long journey by car!

You’ll notice nature’s presence even in a bustling city if you’re attuned. Practising mindfulness can heighten your awareness of the natural world.

Gaze at the shifting shapes of clouds in the sky – that’s you embracing nature. Take a stroll down a busy street and appreciate the trees you pass by; their colours and textures are waiting to captivate you.

Wander through a local park, breathe in the fresh air, and find respite from the city’s hustle and bustle. When walking among trees, listen to birdsongs and watch sunlight playfully weave through their branches.

These moments of observation, engaging your senses of sight, hearing, and smell, all constitute a connection with nature.

My everyday nature ritual

I’m truly fortunate to reside so close to nature. A mere five-minute walk leads me to a hill, and a ten-minute stroll takes me to a nearby nature reserve. This becomes my daily routine, usually after lunch or during the late afternoon.

During these walks, I allow my mind to wander, shedding negative thoughts related to work or relationships.

Nature’s presence makes it easier for us to breathe deeply, fostering a calmer mind.

At home, I’ve woven the concept of embracing nature into my daily life. My bedroom’s large window invites in the morning light, and as I draw back the curtains, I greet the sky and its billowing clouds.

It might seem unconventional, but engaging with the sky makes me feel connected to nature’s grandeur.

This extends to the plants in my garden, trees, and the flowers I encounter during my outings.

If you could eavesdrop, you might think I’m conversing with a dear friend as I chat with my plants.

This practice brings me joy because I can simply be myself without concern for judgment or misunderstanding – nature listens and embraces us just as we are.

Prioritise sleep 

How often do you find yourself sacrificing sleep for work, entertainment, or endless scrolling?

Sleep, often overlooked, holds incredible significance for our overall well-being. The quality of our sleep directly influences our physical health and mental clarity.

Prioritizing sleep isn’t merely about clocking in the hours; it’s about recognizing its impact on every facet of our lives.

Studies reveal that insufficient sleep can lead to various issues, from weakened immune systems to impaired cognitive function. It can also increase the risk of chronic conditions like obesity and diabetes.

Beyond the physical realm, lack of sleep affects our mood, leaving us irritable, anxious, and less able to cope with life’s challenges and climate-change issues.

A good night’s sleep isn’t just a luxury; it’s a necessity!

During those restorative hours, our bodies repair themselves, our minds process the day’s experiences, and our emotions find equilibrium.

Pursuing adequate sleep isn’t an extravagant luxury; it’s a crucial investment in our holistic well-being. Just as nature beckons us into its embrace, a night of replenishing sleep offers a sanctuary of revitalization.

My approach to prioritising sleep

In a world that constantly demands our attention, I’ve grappled with acknowledging the paramount importance of sleep.

However, over time, I’ve come to understand that the value of quality sleep surpasses the allure of scrolling through social media or indulging in binge-watching sessions.

My winding-down routine usually starts around 9 p.m., after tidying up the kitchen post-dinner. I change into my comfortable pyjamas, not necessarily signifying bedtime but signalling to my body and mind that it’s time to unwind.

Following this, I often spend an hour working on my website or joining my husband for a TV show.

Around 10:30 pm, I switch off all electronic devices and go to my bedroom. I steer clear of screens for at least half an hour before sleep, allowing my mind to seamlessly transition from the demands of the day to a state of relaxation.

I read a bit during this interval to settle my thoughts, followed by a soothing 10-minute guided sleep meditation.

Final thoughts

As you embark on this voyage of self-care and sustainable living, remember that each sip of water, every step taken, every thoughtfully savoured bite, every immersion in nature, and every restful night’s sleep adds to a canvas of well-being. It’s a canvas where the brushstrokes of our actions create a masterpiece, painting a future that’s not just greener, but richer in vitality and harmony.