Kthealthandwellness

MINDFULNESS 🌱 mindfulness increases activation of the medial prefrontal cortex and decreases activation of structures like the amygdala that trigger our emotional response. This increases our control over the emotional brain. Practice mindfulness to gain control.

GLUTEN🌱 we try to avoid gluten as much as possible which is a difficult one as we love bread and pasta so much! Gluten has been found to cause inflammation, sensitivity, raised blood sugar and can trigger autoimmunity. Be careful when choosing gluten free options as some products replace gluten with sugar.

GOAL SETTING 🌱 changing your behaviours can be difficult. Research shows that visualising our goals in detail can help you achieve them. Write down a goal, this could be a goal you want to achieve today, this week or this year. Think about why the outcome of that goal will make you happy. Also think of the obstacles that might be in the way and make a plan to overcome them. Turn your goals into reality.

KINDNESS🌱 be kind to yourself. How would you treat your friend in this situation? Self compassion involves acting the same way towards yourself as you would towards others when you are having a difficult time. Set backs and failures are a part of life. How do we start being kind to ourselves? Take some time out of each day for yourself and do something that brings you joy!

GRATITUDE 🌱 experiencing gratitude can increase your mood and lower your stress level. This then can lead to lowering blood pressure, strengthening your immune system, building stronger social connections and many more benefits! So how do we begin? Start with writing things down that you are grateful for each day to make it into a habit. Remember to take a moment to experience the gratitude you are thinking about. Feel some thanks to all the wondering things out there in your life.

CARBOHYDRATE 🌱 is your goal to build muscle? If so carbohydrates are very important to include in your diet. The body looks to glycogen for energy so if you haven’t consumed enough carbohydrates then the body will use breaking down muscle tissue for energy which leads to muscle loss. Another important consideration is that glucose is the brains main source of fuel so lacking carbs in your diet can lead to dizziness, fatigue, craving for sweets and energy crashes. Just make sure you are choosing complex carbs. Complex carbs provide you energy that lasts, rather then simple carbs that give you energy quickly but not for long.