Fighting Fatigue for Endless Energy

If you came crashing into 2018 already working towards your goals and instigating big positive changes then you may find now that your energy and enthusiasm is lacking a little! The same might also be true of your energy levels at the moment if you had a slow start to the year, and have found it difficult to get motivated. Continue reading Fighting Fatigue for Endless Energy

Yoga Flow at Dusk

Practicing yoga in the evening is a fantastic way to reset your stress levels and invite some peace and relaxation into your mind.

Any of us may have a bad day for any number of reasons and it is important to accept that this is going to happen from time to time. The important thing is how you choose to deal with this negativity, and whether you allow it to follow you into the next day.

Ending each day by hitting the yoga mat is an incredible way to release negativity. Doing so can set you up for a good night’s sleep followed by a peaceful and positive morning.

Yoga for Relaxation

When you engage in a regular yoga practice you are likely to notice that your stress levels decrease, anxiety is experienced less frequently (or to a lesser degree) and also that you generally feel more at peace during your days. But, why is this?

As you flow through a yoga session you are going to naturally clear your mind of worries and concerns as you concentrate on the activity at hand. Also, as you move through the poses, you will be encouraging the flow of blood around your body and releasing tension from the muscles.

The deliberate and conscious way in which you breathe whilst practicing yoga is key to the relaxation benefits that you will enjoy! So, be sure to pay attention to your breath, especially during the moments when you are holding each pose.

Meditation

A normal yoga session will often involve periods of meditation, which has been shown to seriously aid stress release and support a positive frame of mind. When you make time to meditate daily – even for a short amount of time – then you are giving yourself permission to solely focus on yourself and your emotions. This is an incredibly powerful thing to do and can help you to connect to yourself.

The following video demonstrates a sequence I created to guide you through a 30 minute daily flow. You can really practice this at any time of the day, but I believe it is especially useful in the evenings! If you enjoy this video then be sure to head over to my YouTube channel for more!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we move towards the end of 2017!

Stress and Physical Health

This month within my wellness for women community – Truly Julie – we are talking about different sources of stress and how we can eliminate the impact these stresses have on our lives. This is of course an extensive concept, and one that surely affects all of us to some degree!! Continue reading Stress and Physical Health

Winter Immune System Health

As the winter season begins to settle in it becomes all the more important that we pay attention to the health of our immune systems. Consciously supporting your immune system should be seen as giving yourself a helping hand to stay healthy through the winter, and always close to the top of your priority list! 

There are several small things that you can do to give this aspect of your health a boost, and doing so can not only protect your body from illness, but will also help you to maintain your positive mood. When we begin to get ill our happiness can suffer, and this can lead to increased levels of stress as we struggle to find the energy and the motivation to get things done. This can become a cyclic problem as higher levels of stress can further compromise the immune system!

Get to Bed

Getting enough sleep can sometimes feel impossible. We all have our different reasons for not always getting an adequate amount of good quality sleep at night – but whatever your reason, it is important for the health of your immune system that you work to resolve the problem.

You can try going to bed earlier, avoiding caffeine or other dietary stimulants in the evening, meditating before bed and creating a more peaceful sleeping environment for yourself.

Eat for Digestive Health

The health of your digestive system is closely connected to your immune system function, and this is something I discussed in my previous article on Gut Health and your Diet.

Cutting out highly processed foods and those that are high in sugar is a great place to start. Additionally, taking a daily probiotic can help to encourage the presence of good bacteria in the gut.

Want to learn more about how eating more plant-based foods can enhance your health in other ways too? Click here now to check out my starter guide!

Pay Attention to Vitamin D

Vitamin D is most commonly known for its role is protecting bone health, but it is also important for the health of your immune system. Your body naturally creates vitamin D from the sun, and getting outside into the sunshine is a simple way to make sure you are producing enough. However, this can become a problem during the winter months due to the grey weather and shorter days.

Fortunately, many foods are fortified with vitamin D and it also occurs naturally in quite a range of foods. Therefore making the extra effort to include vitamin D rich produce during the colder months will help to keep your immune system functioning properly.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

24 Hours of Self-Care

As you all know, I’m all about self-care and making it a priority. I talk, write and dream a lot about those small moments of self-care that we should incorporate into our everyday life. Continue reading 24 Hours of Self-Care

Exercise and Weight Loss

Losing weight is a common health and fitness goal for many people for a variety of reasons. There are many ways to go about achieving this fitness goal, but there is also a lot of misleading information that can actually sabotage weight loss efforts!

If you are trying to lose weight then it is likely that you have adjusted your diet and that you are also regularly engaging in some kind of exercise. The following points are things that you should bear in mind when you are exercising and try to incorporate into your existing efforts!

Cardio

Cardio is known to be a great way to lose weight, but it has to be approached in a sensible way. If you overdo it with your cardio workouts then you are going to be causing harm to your body, and this can have an impact on your weight loss. This is because excessive amounts of cardio can cause inflammation.

Overdoing it when it comes to cardio can also mean that you end up eating more as you have used up a great deal of your energy stores! When you do too much cardio you will also be allowing your body to release excess levels of stress hormones into your body. These hormones can not only disrupt your sleep pattern, but can also cause your body to store more fat.

Mixing up the types of cardio that you engage in, and the amount that you do, is key to success here. Team sports and dancing are exciting alternatives to a 5km on the treadmill!

Ab Exercises

Exercising your abs is a great way to tone these muscles for definition. Also, the strength of your core is an important component of your overall optimum health. However, when you over-do it with the ab exercises when you are trying to lose weight, you could hinder your efforts. This is because exercises that develop the abs will help to build a layer of muscle in this area, and this can go against the slimming down of your waistline!

During the first few months of your weight loss attempt, I would advise that you mostly utilise short periods of cardio – around 20 minutes max – and then engage in weight training exercises that work the larger muscle groups. As you move towards your desired weight, you can then begin to include exercises that target the smaller muscles in order to improve overall muscle tone.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

Simple Self-Care

We all know that our own self-care and wellness should be at the top of our priority list. However, how often is this actually the case? Many of us seem to believe that we have to seriously set time aside from our normal daily routine to embrace wellness practices – but this is simply not true!

It actually takes minimal effort to incorporate certain self-care activities into your schedule, and they will soon become second nature – requiring no forethought at all! When you reach this point you will notice that you are more likely to feel relaxed and focused during your days.

Breathing

Breathing is seriously under-rated as a tool for stress relief and can be used anywhere at any time to rebalance your thoughts and your emotions. A simple technique to start is to stop whatever it is that you are doing, close your eyes and begin breathing deeply and slowly. Count each breath in and try not to allow any thoughts, anxieties or feelings to enter your mind. At this moment, counting your breaths is the only thing that you need to concern yourself with and everything else can take a back seat. Try to reach at least 20 breaths each time you do this, and if you have the time then go on for longer! Even if you do not feel particularly stressed out then I suggest you do this several times a day.

Detox Digitally

You are probably already aware of how much stress your digital devices cause you. Constantly checking messages and scrolling through your various social media feeds can not only be quite time consuming, but also emotionally draining. If it’s not possible for you to go the day without your smart phone, then at least try to have extended periods away from it. Make sure you always turn it off before bedtime and do not take it to bed with you!

Ritual Teatime

Having a time set aside for drinking herbal tea and reflecting on your day is a great way to unwind and care for yourself in the evening. You can use this time to enjoy your favourite brew whilst you process the events of the day just passed. Turning this into a mini ceremony by yourself helps your mind to appreciate the importance of this time spent alone caring for yourself.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

How To Improve Your Sleep Cycle

If you caught my blog post last week then you will have discovered just how important it is to have an optimum sleep cycle. This is unfortunately not something all of us enjoy, but there are ways to improve the quantity and quality of the sleep that you are having!

Set an Alarm

Your alarm clock is more commonly used to wake you up in the morning, but you can also set your alarm to remind yourself to go to bed. Having a bedtime may sound like something better suited to children, but as adults we can benefit greatly for inviting this kind of routine into our lives. If you get to bed at a reasonable time, then you are much more likely to sleep for longer. You should also then of course set an alarm to wake you in the morning, and try to resist the urge to snooze it when it goes off. Falling back to sleep and then waking again between snoozes can actually leave you feeling groggier and more reluctant to get up and start your day!

Be Conscious of Your Diet

Consuming alcohol or caffeine in the second half of the day can play a part in disrupting your sleep cycle. You may find that these things prevent you from falling asleep with ease, and can also cause you to wake up multiple times during the night. Furthermore, alcohol can continue to have a negative impact on your mood and how you feel physically the following day.

Create the Right Environment

The place in which you sleep can influence how easy it is for you to fall asleep, and also the quality of sleep that you enjoy during the night. The majority of people find it easier to sleep well in the dark, and also in a room that is comfortably warm, but not overly so. If it is impossible for you to sleep in an entirely dark room, then consider investing in a comfortable eye mask. Similarly, if it is not possible to keep your bedroom at an optimum temperature during the night then acquire some suitable clothes for sleeping.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

Is Your Sleep Cycle Causing You Harm?

Getting a full eight hours of undisturbed sleep every night is something that many of us are aware that we need to do, but the reality is that it is not always achievable!

There are many reasons why you might not get enough sleep – or enough good quality sleep. This could be because of a busy schedule that keeps you up late, a young child that wakes during the night, or perhaps disturbances from other sources, such as noisy neighbours!

Whatever the reason for a poor sleep cycle, it is important to address and work to resolve the problem in order to preserve and boost your health. The following issues can quickly appear when you are sleep deprived, and can lead to further health issues.

Fatigue

Fatigue can often be accompanied by a short temper and a lack of focus, which can quickly cause problems during your day! Being fatigued can also become a safety issue as your ability to drive and complete other tasks will become impaired.

Obesity

Studies have shown that those who sleep less tend to be at a higher risk of obesity. It has been suggested that this is because there is a higher presence of leptin when a person is sleep deprived. Leptin is the chemical that makes you feel full. Sleep deprivation also causes increased levels of ghrelin, which is the hormone responsible for stimulating hunger.

Illness

If a poor sleep cycle is a consistent problem then your immune system will soon become compromised and your overall health will suffer. This can contribute to the onset of relatively small health problems, such as a cough or cold, but can also lead to much more significant issues over time, such as diabetes, high blood pressure and heart disease.

The risk of developing diabetes appears to be particularly prevalent in those who regularly sleep for less than five hours each night.  This is thought to be because a lack of sleep changes the way that the body processes glucose.

If you are aware that your sleep cycle is becoming damaging to your health, and your life in general, then it is important to take steps to improve the length and quality of the sleep that you enjoy. This is something that I will be discussing in a blog post next week, so check back soon!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

How to Handle Your Hormones

Mood swings can strike at any time and although there are certain common likely causes, it is something that can’t always be managed in the same way.

What Are Mood Swings

Your mood swings may be characterised by a variety of things, such as unexplained crying or unjustified irritability. It is important to remember that although your emotions may seem out of proportion, your feelings in each moment are still valid and true, and there is no need to beat yourself up about this!

Diet & Gut Health

A hormonal imbalance is a likely cause when it comes to mood swings, and this can be handled by addressing your lifestyle and making positive changes where necessary. This will largely be in relation to your diet. Your diet can impact your emotions in several ways, and it will also have an impact on the health of your gut. Your gut health is linked to your mood, and it is important to play close attention to this aspect of your overall health. The bacteria in your intestines will influence your hormones, and this of course will then impact your mood. So, a large presence of good bacteria will go a long way to helping!

Blood Sugar Levels

Keeping your blood sugar levels consistent is one of the best ways to keep your mood from fluctuating. You may think that skipping a meal will help you to lose weight, or save you time if you have a busy schedule. But doing so can actually wreak havoc with your hormones and leave you feeling annoyed, fatigued and generally unhappy. Fortunately, you can keep your blood sugar levels up by regularly eating nutritious foods, and avoiding processed foods and sugary snacks!

Sleep & Stress

In addition to your diet, certain lifestyle factors such as sleep will also influence your hormones and therefore your mood. When you do not get enough sleep your body will produce excess levels of cortisol – the stress hormone. This will put unnecessary stress on your adrenal glands, and can cause your serotonin levels to drop. Serotonin is super important for keeping your mood up, and you should always try to get between seven and eight hours of uninterrupted sleep every night. If you have trouble getting to sleep, or find that you are often waking in the night, then you may find some relief by drinking soothing herbal teas before you go to bed.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!