March 2024 Edition

A monthly nudge for you to think about YOU. 5 tips each month on Mindfulness, Exercise, Nutrition, Sleep and Relationships. The MENS r.

The content is put out in the “Middle” of the month, to focus us on our “Midlife” journey. 5 inter-linking areas.

Mindfulness - 7 ways to reduce anxiety ☺

According to the Office for National Statistics, more people in 2023 were feeling anxious. Here are 7 ways to feel less anxious as recommended by The British Psychological Society.

𝟭. 𝗨𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘁𝗵𝗲 𝗿𝗼𝗹𝗲 𝗼𝗳 𝗮𝗻𝘅𝗶𝗲𝘁𝘆

Dr Eric Goodman, clinical psychologist says anxiety is a 'misunderstood hero' that is simply trying to keep us safe, but sometimes misperceives threats.

𝟐. 𝐅𝐢𝐧𝐝 𝐚 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐢𝐯𝐞 𝐜𝐨𝐦𝐦𝐮𝐧𝐢𝐭𝐲

We all thrive when we feel heard and understood.

𝟑. 𝐓𝐡𝐞 𝐩𝐨𝐰𝐞𝐫 𝐨𝐟 𝐭𝐡𝐞𝐫𝐚𝐩𝐲

Perhaps you have been considering whether seeing a psychologist or psychotherapist would be helpful for your anxiety?

4͟.͟ ͟M͟a͟k͟e͟ ͟t͟i͟m͟e͟ ͟f͟o͟r͟ ͟m͟i͟n͟d͟f͟u͟l͟n͟e͟s͟s͟

Pick up the book "Myths of Mindfulness" which examines the best approach when it comes to incorporating mindfulness and meditation into your life.

5. 𝒮𝓉ℯ𝓅 ℴ𝓊𝓉𝒹ℴℴ𝓇𝓈

An increased connection with nature, not only for our own wellbeing, but for our planet’s too.

𝟲. 𝗨𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘁𝗵𝗲 𝗽𝗼𝘄𝗲𝗿 𝗼𝗳 𝗯𝗿𝗲𝗮𝘁𝗵

The role of breath-work in easing anxiety and psychological distress can be particularly beneficial.

7. 𝙏𝒖𝙧𝒏 ‘𝙬𝒉𝙮 𝙖𝒎 𝑰 𝒂𝙣𝒙𝙞𝒐𝙪𝒔?’ 𝒊𝙣𝒕𝙤 ‘𝑰’𝒎 𝒂𝙣𝒙𝙞𝒐𝙪𝒔, 𝙬𝒉𝙖𝒕 𝒅𝙤 𝙄 𝙣𝒆𝙚𝒅?’

Energy - 5 minute workout, anywhere, anytime.

The workout I do anywhere, no reliance on equipment, or a gym, or a personal trainer. When you only have 5 minutes, for an all over work out.  It focuses also on core and big muscle groups and therefore the energy burn carries on for longer than just the 5 minutes. I call it "5 minute 50's for us in their 50's" (but it's applicable to us all).

• 50 push ups (shoulders)
• 50 body squats (glutes, core and thighs)
• 50 second plank (core)
• 50 second wall sit (thighs)
• 50 arm dips using a step or chair (triceps and shoulders)
• 50 lunges (legs and core)

Nutrition - Evidence Links Processed Foods to Health Problems

New research analysis shows there is a link between the types of food we consume and health issues.

The British medical journal researchers pooled data from 14 studies, which encompassed 9,888,373 participants in all, to look at connections between ultra-processed foods (UPFs) and different health outcomes, including Type 2 diabetes, anxiety, cancer, and early death.

Read more here.

Sleep

World Sleep Day was marked in March. This annual event looks at important issues related to sleep. According to www.mentalhealth.org.uk there are four elements to a good sleep

1. Health

Physical health issues can impede a good sleep. Make sure you’re taking any appropriate medication by checking with your GP or pharmacist. Mental health issues such as anxiety and depression can also affect sleep.

2. Environment

It is recommended that we don’t watch TV in bed – or use other electronic gadgets, such as playing computer games. Other common factors that can affect sleep include light, noise and temperature. Use a sleep mask and/or earplugs if light and noise are affecting you.

3. Attitude

If we are worrying about something we may find it harder to get to sleep, or wake up during the night and be unable to get back to sleep. Try some relaxation exercises or try taking several deep breaths – breathing in for seven, holding the breath for five and exhaling for eight.

4. Lifestyle

Although alcohol can make us feel tired and can sometimes help us to sleep, the quality of that sleep can be impaired. You may waken during the night needing to go to the toilet more frequently or needing to drink water due to dehydration. Food and drinks with lots of caffeine or sugar can also keep you awake. Taking exercise on a regular basis can help us to sleep and can reduce anxiety and stress. Exercising earlier in the day is typically better for us.

Relationships. Has it all fizzled out?

There's a phrase I like which is what got you to this point is exactly that. And unless you change things, you'll stay where you are.

Have things in your relationship gone a bit stale, same days, same routines, and dare I say it, same romantic feelings.

In a risky link to share, I'd urge you to look past the headline, and listen to it. And, actually, listen to it WITH your significant other. I think you'll thank me for it. Thank you Steven Bartlett for a transformational episode.

Thought for the Month:

We can spend so much time looking back, or dreaming about the future, but it is this moment, now, that is what we should be truly grateful for:

"'Yesterday is history, tomorrow is a mystery, today is a gift, which is why we call it the present." (Bill Kane said it)

See you in April on or around the 15th.

Please comment, or share, I welcome any perspectives, good, bad or different.  Feedback is a gift. And remember, 🤜 One Life, Love Life, Living Life.💙