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1 Thing You Can Do Today

30. September 2024 Mayfair (0)

Go for a walk with your camera


In today’s fast-paced world, it can be hard to slow down, let alone smell the roses. But there is a powerful tool in your pocket that might help you create a sense of space in your daily routine.

You know that mindfulness is good for you, as is walking. Grabbing your camera and going for a walk combines the two with some impressive benefits. The positive effects of photography on mental health have become increasingly understood.

Heading out for a walk with your camera pushes you to observe your surroundings in a new and intentional way. Your curiosity and creativity are stimulated by considering the stories you can tell, what angles, light or subject matter you can choose. Your focus is drawn to small details you would otherwise pass by without noticing.

Nottingham University lecturer and researcher Lucian Milasan describes the joy of looking for that magic: ‘Taking pictures is like treasure hunting’.

Photography is an unexpected mindfulness tool you can add easily into your day. With smart phone cameras readily accessible, there is no excuse to miss capturing that unexpected angle or moment of beauty.

Eat Smarter

23. September 2024 Mayfair (0)

Tea

Sad? Glad? Mad? Put on the kettle and make a cup of tea.


In good times and bad, tea is often the go-to, but what exactly does it do for our wellbeing?

All tea comes from the same plant, “Camellia sinensis’. Tea leaves go through various processes including fermenting and drying to create the unique characteristics of your favourite brew.

Black tea is the most fermented compared with white, green and oolong teas.

The fermentation process gives each tea distinct levels of protective plant compounds called polyphenols. It is the polyphenols that are responsible for many of the health benefits of tea.

Polyphenols are thought to potentially reduce the risk of heart disease, with one study showing beneficial effects on both cholesterol and blood sugar levels. Polyphenols are also believed to reduce the risk of type 2 diabetes and cancer due to their antioxidant effects.

Drinking tea may help reduce blood pressure. Compounds in tea increase levels of nitrous oxide, a chemical that helps relax blood vessel walls.

Tea also contains a compound called I-theanine which has been shown to increase alpha waves in the brain. This may be responsible for reducing stress and anxiety. It is thought that the combination of I-theanine and caffeine in tea helps improve people’s focus and concentration.

If you are sensitive to caffeine or pregnant, then watching the amount of tea you drink is wise. Otherwise, three to four cups a day is thought to be beneficial when part of a balanced diet.

Beware of adding too much sugar or milk though as that may reduce some of the health benefits of your favourite cuppa!

Why The World Needs Highly Sensitive People

16. September 2024 Mayfair (0)

In a society that oftens feels geared toward achievement or success, sensitivity can seem like a weakness. People often associate sensitivity with someone who is fragile or easily overwhelmed. You may have been told to ‘stop being so sensitive’ or ‘toughen up to get on with it’. But research is showing that sensitivity may in fact be one of your strongest assets.

Psychologist Elaine Aaron first coined the phrase ‘highly sensitive person’, or HSP in the late 1990s. She explained that a highly sensitive person is someone who feels and sees things in a more intense way than their peers; as though the colour has been turned up in their life.


Being an HSP is not a diagnosis or an illness, instead you can think of it as a personality trait. Aaron suggested that around 15-20 per cent of the population fell into this group and interestingly, although sensitivity is often seen as a female trait, there are just as many male HSPs as female.

Research over the last 20 years has shown that there is likely a genetic component to being HSP, as well as childhood experiences that impact how those traits may develop. Functional MRI studies have shown that HSPs have significant differences in the parts of the brain that involve empathy, awareness, attention and action planning.

This gives a really good clue that HSP is not just about being ‘overly emotional’.


The benefits of being highly sensitive

We know that HSPs not only take in more information, often seeing things that others miss, but they process that information more deeply as well. HSPs often have highly developed intuition. When combined with their ability for complex analysis, this intuition can result in new and different perspectives on issues. HSPs are often very creative; both in the conventional ‘art’ sense, but also in problem solving or innovation. These are spaces where highly sensitive people can shine.

Highly sensitive people are also finely attuned to the people around them. They often connect with others easily and are typically deeply kind. While this is a strength, it can also be a bit of a downfall.

HSPs run the risk of burnout. Aaron counsels HSPs to be mindful of setting boundaries to protect their energy, and reminds them to turn their innate kindness inwards and develop strong self-compassion practices.

Perhaps because of their sensitivity and tendency to think deeply about things, HSPs also have a very strong sense of fairness and justice and will often be the ones to try and ease the pain of others; to right the wrongs they see in the world.

Society needs highly sensitive people. Their attention to detail, their compassion, creativity, their intuition and seeking of meaning. It is time we retire the phrase ‘stop being so sensitive’ and embrace it!

More Than Sleep: The 7 Types of Rest Your Body Craves

9. September 2024 Mayfair (0)

Rest has historically been defined as ‘stopping an activity for a period of time to regain or restore your strength’, but for most people these days, stopping just is not an option.

Exhaustion has become the norm for many people, who either try for a better night’s sleep hoping to fix things, or add a visit to the doctor to their to-do list.

American doctor Dr Saundra Dalton-Smith found herself in a similar situation. She tried to work out ‘what next?’ to replenish her energy and has become something of a rest expert. Dalton-Smith explains that sleep and rest are not the same thing, and that there are actually seven different types of rest we need to feel restored.

1. Physical

This may be the traditional rest of sleep or napping but can also be active rest. Activities like stretching and yoga are considered active forms of rest.

2. Mental

Signs you need more mental rest include drifting focus, feeling irritable, and not being able to switch off your racing brain at night. Building regular ‘brain breaks’ into your day might be the answer. Every one to two hours, stop for five minutes of physical movement (such as stretching), a mindfulness activity or a sensory activity such as having a drink of cold water. This is a time to relieve stress, boredom or frustration that you may not have been aware was building.

3. Sensory

We live in a very sensory-rich world and it is rare we have a moment where there is not a demand being placed on our sensory system. Simple things such as turning lights down, taking a moment to close your eyes, or using ear buds to reduce the noise can all help you rest your senses.

4. Creative

If you find yourself feeling uninspired or bored, it is a sure sign you need creative rest. Surround yourself with nature, look for the beauty in your surroundings. Fuel your imagination, shift how you approach creativity and you will be giving yourself rest in this domain.


5. Emotional

Feeling unappreciated, resentful or constantly people-pleasing? It is likely you need emotional rest. Emotional rest is not necessarily easy though. It requires you to be authentic, to share your real thoughts and feelings, even if they are not always what others want to hear.

6. Social

Social rest is like emotional rest in that it requires self-awareness, courage and boundaries. It involves prioritising relationships with others that are positive rather than giving time to relationships that exhaust you.

7. Spiritual

This relates to your sense of purpose, meaning and belonging in life. To find more spiritual rest, you need to add rather than subtract. Connecting with community, mediation, and prayer are all forms of spiritual rest.

Aim to PACE

If you are after more ways to replenish. Beyond Blue has a resource on their website that helps identify the things that improve your wellbeing. They use the framework of PACE to suggest some ideas of where to start.

Pause

Take time to reflect on your day, meditate, stretch, or take a shower or bath. Say ‘no’ to something, and practise self-compassion.

Act

Drink some water, eat something healthy, go for a walk, do yoga, have an impromptu home dance party!

Connect

Connect with nature, your pets, friends, a community group, or practise your spirituality.

Enjoy

Do a puzzle, read a book, play a word game, learn a new skill, or watch a favourite show.

Once you have identified what works for you, think about why these things work as it might help you add some new tools to your kit. Then make sure you set aside time regularly to boost your wellbeing.

Stay Sharp! 10 Ways to Keep Your Brain Healthy

2. September 2024 Mayfair (0)

Thinking about dementia may not be at the top of your mind. However, researchers are finding that about 40 per cent of dementia cases could be prevented or delayed by lifestyle measures. They have identified things you can be doing years (even decades) before you would traditionally start thinking about dementia to reduce your risk.

The World Health Organization has a set of easy-to-follow guidelines to get you started.

1. Be physically active. Engaging in aerobic exercise every day is thought to lower the risk of cognitive decline or dementia.

2. Stop smoking. Not only is giving up cigarettes good for your general health, it is great for your brain health.

3. Eat a balanced (preferably Mediterranean) diet. The Mediterranean diet is low in red meat and high in wholegrains, fruit and vegetables, fish and shellfish, nuts, olive oil and other healthy fats.


4. Reduce alcohol. It is recommended to take no more than 10 standard drinks per week to reduce your risk of alcohol-related health problems.

5. Train your brain. Think of your brain as a muscle that needs to be exercised. Try completing crossword puzzles, challenge a friend to a game of chess, or visit a museum. The idea is to keep engaged and learning.

6. Prioritise social connection. Loneliness and isolation can increase the risk of dementia. Keep your social ties strong, whether that be family or friends.

7. Keep your weight within a healthy range.

8. Manage your cardiovascular risk factors like diabetes, high blood pressure and high cholesterol. See your GP for a check-up and make sure your levels are ok.

9. Keep on top of your mental health. Depression and other mental illnesses can impact your brain function. Making sure your mood is generally positive is an important aspect of your health as you get older.

10. Keep track of your hearing and vision.

Loss of hearing or vision can contribute to dementia and its symptoms. As you age, having regular reviews are important.