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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.

Eat Like a Bird: Which Seeds to Add and Why

26. August 2024 Mayfair (0)

Seeds have played second fiddle to nuts in the nutrition stakes, but for no reason. With their impressive nutrients, culinary seeds like flax, chia, pumpkin and hemp match or even surpass nuts as a healthy addition to your diet.

Rich in fibre, healthy fats, protein and essential vitamins, minerals and antioxidants, seeds contain all the nutrients needed to develop into plants – which is why they are so good for you too.

You cannot go wrong whatever seeds you choose, but if you are looking for a particular benefit, here are the ones that top the list.


Best for fibre? Chia seeds

Most people do not get enough fibre in their diet. We need 25 to 30 grams a day, and adding seeds to your meal is a simple way to up your intake. A 30g serving (about three tablespoons) of chia seeds contains 10g of fibre. The same amount of linseeds contains 8g of fibre, and 30g of pumpkin seeds contains 5g of fibre.

The fibre in chia seeds is mainly soluble fibre and mucilage, which gives chia the ability to swell in liquid. These fibres may help lower LDL (“bad”) cholesterol and slow down digestion, which can prevent blood sugar spikes after eating and help you feel full. Add chia seeds to your smoothies, Bircher muesli, and as an egg replacement in vegan cake recipes.

 

Highest in protein? Hemp seeds

Our need for protein depends on factors including age, weight and activity level. And even if we get enough protein, we may not spread out our intake evenly over three meals as recommended. Adding any seeds to muesli or smoothies will increase protein at breakfast and sprinkled over soups or salads will boost protein at lunch or dinner. Snacking on seeds can up your protein throughout the day.

Hemp seeds contain 9.5g protein per 30g and are one of the few plants that are complete protein sources, meaning they contain all the essential amino acids your body needs.

Pumpkin seeds have 6g protein per 30g while linseeds (flaxseeds), sesame and chia each have 5g per 30g. For comparison, one large egg contains 6g protein.

 

Richest in Omega 3 fats? Linseeds

Omega-3 fatty acids can reduce inflammation, decrease blood triglycerides and may even reduce the risk of dementia. Fatty fish are the richest source, but plant foods also contain omega-3 fats, in the form of alpha-linolenic acid (ALA).

Your body has to convert ALA to other Omega-3 fats to get the health benefits, so if you do not eat animal sources of omega-3, you should aim to consume 2200-4400mg ALA per day.

Linseeds contain a generous 7050mg of ALA per 30g. Chia comes a close second with 5400mg while a 30g serving of hemp seeds has 2600mg ALA. It is best to grind the seeds to get the maximum ALA.

What is LSA?

LSA is a mix of linseed, sunflower and almond meal that adds a burst of potent nutrients to whatever you sprinkle it over.

 

2 seed staples for your pantry

Pumpkin (pepitas): a good source of magnesium, zinc, phosphorus and iron, pumpkin seeds are a great allrounder, versatile and delicious toasted as a snack.

Sunflower: contains good levels of monounsaturated and Omega-6 fats, as well as being a rich source of vitamin E and selenium, both potent antioxidants.

Make a tasty snack by dry roasting half a cup each of pumpkin and sunflower seeds in a frying pan, stirring regularly. Once the pumpkin seeds start to pop, remove the pan from the heat and quickly stir through one tablespoon of tamari or salt reduced soy sauce to coat all the seeds. Enjoy warm or cold.

The Protective Powers of Stretching

19. August 2024 Mayfair (0)

Whether you are a dedicated athlete, just do occasional exercise, or are just looking for a way to improve your health and fitness, stretching is a free and accessible way to care for your body and your mind.

Stretching is all too often one of those things we rush past or overlook when considering an exercise plan. It feels a but like an optional extra, without any clear benefits. Recent research is challenging those thoughts, and it seems as though you might be missing more than you thought if you are skipping your stretches.

Human movement relies on nerves, muscles, bones and joints. In particular, the muscles around joints like your ankles, knees, hips, shoulders and elbows are responsible for a lot of your day-to-day function. Tight muscles can reduce movement around your joints and cause a muscle imbalance that has a flow on effect of increasing your risk of injury.

Stretching has been shown to have benefits that extend beyond muscle movement, through:

1. Improved range of movement.

Better range of movement through joints results in more comfortable and efficient function.

2. Increased flexibility.

It is not just about being able to touch your toes. Increased flexibility is associated with improved balance and a reduced risk of injury.

3. Improved mood and focus.

A 2019 study showed stretching enhanced concentration and mood in a small group of young, physically inactive participants. Other studies have shown a reduction in stress. Taking time to slow down, tune into your body and release tension has benefits beyond the muscle group you are stretching.

4. Cardiovascular health.

This may seem unexpected, but two large studies (2020, 2023) have shown that daily stretching programs improve the function of blood vessels that carry blood away from the heart, lower resting heart rate and blood pressure, and are associated with lower rates of death.


Stretching can be divided into two main types: static and dynamic. When you do a static stretch, you move your muscle to a point of tension and then hold that position for a period of time without moving. The benefit of static stretching is that less force is being applied to the muscle so there is a lower risk of injury. Dynamic stretching involves moving the muscle through its full range and then repeating that movement.

 

What, when, where and how to stretch?

Generally speaking, you want to make sure your stretching program covers most muscle groups rather than focusing on a single area.

The muscles that are responsible for your balance and mobility are mostly in your lower limbs: the gluteal muscles, hamstrings (back of your leg), quadriceps (front of thigh), and calf muscles all benefit from a stretch.

If you spend a lot of time sitting or in front of a screen, focusing on your lower back, neck and shoulder stretches can reduce discomfort and improve your posture.

To get the most out of stretching, make sure your muscles are warmed up first – this can be done with a short walk.

  • Move into the stretch, stopping at the point at which you first feel discomfort (not pain).
  • Hold this pose for 30 seconds then release.
  • Repeat this action 2-4 times.
  • Never bounce while in a stretch, this ballistic form of stretching is associated with a high injury rate and is not recommended.

Eat Smarter

12. August 2024 Mayfair (0)

Avocado

The avocado can lay claim to being the original food celebrity. Few cafes do not offer smashed avocado on toast for brunch, and its bright green hue and rich creamy texture makes avocado a favourite for wellness bloggers.


But avocado is far more than a pretty colour.

Healthy fats. Avocado is the only fruit apart from olives to be rich in healthy, monounsaturated fats. These can help reduce bad cholesterol levels in your blood, lowering your risk of heart disease and stroke. They also help you absorb essential fat-soluble nutrients such as vitamin E, promote healthy skin, and help you maintain a healthy weight.

Fibre. Do not be misled by their creamy texture. Avocados are a rich source of fibre, with 14 grams in each one, about half the recommend daily amount of 25-30 grams. Getting enough fibre every day feeds the healthy bacteria in your digestive system.

Added benefits. Vitamins C, E, K and the B group, and the minerals magnesium, potassium, copper and manganese are all essential for your brain and body to function at its best. A daily avocado provides them all. What is more, avocados are packed with bioactive compounds including carotenoids such as lutein (important for eye health) and phenolic compounds, which have antioxidant and anti-inflammatory effects.

Are You Grinding Your Teeth?

5. August 2024 Mayfair (0)

Clenching your jaw or grinding your teeth has a name-bruxism. If left untreated this painful condition can do some damage, wearing down your teeth and even affecting your jaw joints.

Bruxism can happen during the day, or when you are asleep. While you might notice and stop clenching your jaw or grinding your teeth during the day, it can be challenging to manage at night.


When asleep you can clench more tightly and grind your teeth with up to 113 kilograms of force, and some tell-tale symptoms may emerge. Because your jaw muscles tighten during episodes of bruxism, a first sign might be pain and stiffness in your jaw, particularly when you are eating breakfast. Or you may notice a dull headache or ear pain, aching teeth, or unusual sensitivity in your teeth.

Or you may be unaware there is anything wrong at all, until you go for a dental check-up.

Teeth grinding can lead to worn down, fractured, chipped or loose teeth, or cracked or broken fillings and crowns. It also strains your jaw joint, which can result in temporomandibular joint (TMJ) problems.

 

What causes teeth grinding?

It is difficult to identify a single cause of bruxism, but some factors increase the probability.

  • Stress and anxiety are among the leading causes.
  • Lifestyle factors, including alcohol, smoking and caffeine.
  • Snoring.
  • Obstructive sleep apnoea.
  • Drugs, including antidepressants, anti-psychotics, amphetamines and cocaine.


What is the best treatment?

As soon as you notice any signs of teeth grinding, see your dentist who can assess and repair any damage to your teeth.

Next you want to remove the cause if possible. Stress management techniques such as relaxation, cognitive behaviour therapy and hypnotherapy can help. Good sleep hygiene and regular exercise are also important. Your dentist or doctor may suggest being checked for sleep apnoea of this is a possible cause for you.

Your dentist may recommend a custom-made occlusal splint to wear at night. This protects your teeth from damage and decreases the symptoms from the muscles and jaw joint linked to the grinding.

If the cause of your teeth grinding is emotional, contacting a support service can help. Ask your doctor or Google for details of support services in your local area.

Eat Smarter

29. July 2024 Mayfair (0)

Miso


As researchers turn their attention to the Japanese diet, miso is getting the spotlight. Miso is a fermented soybean paste found in the Asian section of the supermarket aisles. It can be used for marinades, dressings or most commonly to make soup. It has a delicious savoury flavour known as ‘umami’, but it seems that miso brings more than just good taste to the table.

Miso is a rich source of protein, vitamins and minerals such as vitamin K, copper, zinc and manganese. It contains both prebiotics (food that promotes the growth of good gut bacteria) and probiotics (beneficial bacteria) as well as isoflavones which are important compounds for many of the beneficial effects of miso.

A study in 2022 showed that the isoflavones in miso may lower the risk of heart disease by reducing both blood pressure and cholesterol.

It is also thought that miso may ease menopausal symptoms in women as well as reduce the risk of osteoporosis. Other studies suggest eating miso leads to fewer digestive upsets and possibly helps with weight control.

Miso is generally safe, but some people do need to be careful. One serve of miso soup contains 1-2g of salt, so if you are on a low-salt diet, you will need to factor that in. Miso can also interfere with some medications such as thyroid tablets and warfarin. Finally, if you are allergic to soy proteins, you cannot have traditional miso products, although there are some new soy free chickpea versions available.

Is Your Chair Fit For Purpose?

22. July 2024 Mayfair (0)

If you are sitting all day for work, you need an ergonomic chair, one that suits your size, your workstation, and the tasks you need to do.

A chair that ‘fits’ you properly will help reduce fatigue, lower the risk of tension, pain and injury in your neck, shoulders and back, and improve your concentration.

Not all chairs suit all bodies. A short, slim person, for instance, may find that a chair is too high and the arm rests too far apart to be comfortable.

 

Choosing a chair

Before choosing a chair, look at the following features:

  • Seat height range. The seat height should be adjustable to suit your height. Ideally you should be able to sit with both feet on the floor or on a footrest without pressure on the underside of your thighs.
  • Adjustable backrest. The backrest should be adjustable both vertically and in the frontward and backward direction, and have a firm lumbar support. It should not create pressure points, and it should be of a height and width to support you without restricting movement.
  • Seat depth and width. You should be able to sit in your chair without pressure at the back of your knees, with your back supported by the backrest, and support through your buttocks and thighs. The seat should be wide enough to allow you to have a comfortable and even pressure across the entire seat.
  • Armrests. If your chair has armrests, they should evenly support your arms and be adjustable both for height and width (distance from the seat). Sometimes armrests are not helpful as they prevent you getting close enough to the desk – if this is the case, adjust or remove them (if possible) as needed.


A chair is just the beginning

Even the best chair in the world cannot solve your ergonomic woes if you have developed bad habits. Ensure you also:

  • Sit up straight with weight distributed evenly between your legs – never cross your legs!
  • Have your keyboard and mouse close, so you do not have to lean forward to use them. Make sure you can type with your wrists straight and resting on the desk.
  • Place your monitor about an arm’s length away from you, with the top taskbar level with your eyes.
  • Invest in a laptop stand and separate keyboard if you use your laptop for prolonged periods.
  • Aim to take a break every 30 minutes or so – setting a timer can be helpful. This is the best way to reduce muscle fatigue.

Caring Quietly

15. July 2024 Mayfair (0)

The subtle art of offering help

It is hard to watch when people you care about are struggling while at the same time refusing assistance. What can you do to help someone who will not ask for it?

It is a delicate situation you might find yourself in more than you would expect.

Depending on your life stage, it may be a friend with a newborn, a colleague going through a tough time at work, or your elderly parents becoming frailer. What you do in each situation depends on your relationship with the person, but here are some ideas as to how to be a good friend.


Pay attention to the small things.

If it is a colleague and you know they always get a flat white at morning tea, perhaps grab one on your own coffee run and drop it off to them. Small gestures of care can help more than you realise.

 

Be available.

Your friend may not be asking for your help, but they may well value your presence. You might be a non-judgemental listener for their vent, or you might reach out via a no-pressure text message ‘no need to answer this, but I am thinking about you and wanted to say hi’.

 

Educate yourself.

If you know that your friend is going through a particular issue, learn about it. Not necessarily to tell them what to do, but more to help you understand their experience better.

 

Get specific.

Depending on your relationship, this may be as simple as taking a ‘just do it’ approach – drop by on bin night and take the wheelie bins out to the curb. Drop off some groceries to the front door. Offer a specific type of help “We drive past your street on the way to school in the morning, would it help if we picked up Sam on our way through?’

 

Be patient but remember your boundaries.

You can only control your own actions and responses, not anyone else’s. It can be frustrating to think you know what someone needs ‘if only they would listen’.

If it is getting too hard to continually cover the same ground, it is okay to recognise your limits and put in some kind boundaries. Equally, if you have offered help and they have said no, it is important to respect their decision.

 

What to ask yourself before jumping in

1. Why do you suspect they need help?

What feels like chaos to you may not be experienced by your friend in the same way. If it is simply a case of “I would not do it that way’, it is not necessarily helpful to step in. You cannot decide what is best for someone else and you cannot control others. If they are expressing distress or overwhelm and seem stuck, that is a different situation.

2. Why are they finding it difficult to ask for help?

Sometimes people have strong feelings about asking for help. They think it makes them seem weak or incapable of solving things for themselves. Sometimes they are so overwhelmed by their situation they cannot find the words to express their needs. Try to get a feel for whether they want help but do not know how to ask, or if it is more of a case they prefer to come to their own solution in their own time.

The Power of Intentional Hope

8. July 2024 Mayfair (0)

Many people think that hope is something you either have or you do not, but you can learn to be more helpful.

Hope can feel like a tricky thing to hold onto when things around you get hard. But it is at these moments that you need hope the most.

American Psychology Association spokesperson Kim Mills describes hope as ‘a necessity that helps buffer people against the stress and trauma of adversity’

Hope can be thought of as the belief that the future can be better than today and that you have the power to make it so. It has been shown to be linked to wellbeing and positive mental health while the absence of hope can feel devasting.


The building blocks of hope

Hope has been described as ‘optimism with a plan’, but it is more than just hoping for the best. Charles Snyder, a prominent hope researcher, outlines hope as having three main components.

This helps break hope down into its parts so you can see what skills to develop on your way to being more hopeful.

 

1. Goals: thinking in a goal-oriented way

Using goals as a tool to move forward rather than staying stuck is a practice you will be familiar with in many aspects of your life. To set goals, you need to have a good understanding of your current situation as well as the creativity to imagine new possibilities.

 

2. Pathways: finding different pathways to achieve that goal

Whilst creativity is important in setting goals, it is also vital to find pathways to your goal, especially if you come up against barriers along the way. Perseverance, problem solving, and flexibility will help you achieve your goal even if ‘plan A’ does not work out.

 

3. Agency: believing you can instigate change.

Having confidence in your ability to create change is at the core of agency, but without self-compassion it is entirely possible that you will fall at the first hurdle, and then stop trying out of shame or fear of failure. Self-compassion allows you to view your missteps more kindly, making you more likely to take necessary (calculated!) risks to get you where you want to go.

 

What gets in the way of hope?

Getting stuck thinking about difficult things that have happened in the past or worrying about the future are known to impact your ability to feel hope.

Practising mindfulness, grounding yourself in the her and now can help quieten those worry voices. When you start feeling overwhelmed by the ‘what ifs’, try asking yourself ‘what now?’.

Return your attention to the present moment, with the ‘5,4,3,2,1 meditation: name five things you can see, four things you can hear, three things you can touch, two things you can smell and one thing you can taste.

Calming your brain will boost your creativity and problem-solving, helping you build hope rather than staying stuck in fear.