Category: Tuesday Tip

Tuesday Tip

Tuesday Tip: Lockdown Mental Health

Dr Nancy P

Tuesday Tip: Lockdown Mental Health 💜

With news of the second lockdown it’s natural to be feeling anxious, upset, frustrated etc. This situation is out of our control so it’s important to focus on things we can control to help protect our mental health. Here are a few tips:

#1 Acknowledgement

Acknowledge that this is a sh*t situation and it’s ok to be sad, mad, angry etc about it. It’s ok to feel anxious about it.

#2 Moderate news consumption

It’s great to stay informed but be mindful of obsessing over the news and updates. Avoid scaremongering news and find positive stories or reliable data instead.

#3 Stay active

Exercise keeps you fit and healthy (stimulating the immune system), and needs concentration, so is a distraction. It combats physiological symptoms of anxiety e.g. nausea, muscle tension etc and endorphins make you feel good, as will fresh air and sunshine if you can get out.

#4 Eat well

It’s easy to resort to self destructive behaviours e.g. booze, overeating etc. Remember alcohol is a depressant so won’t help your mood, and overeating can lead to a cycle of guilt. Aim for balanced meals and include all the foods you enjoy, in moderation.

#5 Routine

Set yourself a routine; including leisure time like walks, baths, calls to friends or family etc. If you’re working from home again set boundaries and a consistent daily work routine and stick to it! Take breaks, accept that you won’t be as productive at home. Stick to a good sleep routine; get up at similar times.

#6 Unfollow

If people or accounts are causing you stress mute or unfollow them. You’ll probably be on social media more over the next few weeks so make sure your feed includes people/content you actually want to see or that makes you feel better.

#7 Connections

Connect with friends/family rather debating with strangers on social media. If you have someone you’re close to make a pact to keep an eye on each other, or a code phrase for when you’re not doing ok. It’s also ok to want, and to take some alone time from those you live or work with too.

Above all, be kind – to yourself and each other. 💜 Take care, and if anyone needs anything I’m always here – anytime.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Post-workout Bloat

Dr Nancy P

Tuesday Tip: Post-workout Bloat 💨

Working out usually leaves you feeling good and full of endorphins, but it’s not uncommon to feel bloated after working out. So what’s going on?

One main cause of bloat is air in the colon, which makes you feel uncomfy and makes the abdomen distend. When you’re working out hard you’re breathing heavily and gulping down air, some of which goes down into the digestive system.

Working out also puts your body into a “stressful” situation; your flight or fight response is engaged which means blood is diverted away from your digestive system. The Gastro-intestinal tract slows down, so the air doesn’t get moved out quickly, hence the build up and bloat. Also any recently eaten food won’t get digested either.

In addition that fight or flight response results in production of the stress hormone cortisol. That promotes the production of glucose by the liver, the breakdown of muscle protein into amino acids that are then converted to glucose for energy, and the secretion of glucose into the bloodstream for ready-to-use energy. All good things during a workout but elevated cortisol can lead to elevated blood pressure, which results in fluid retention. This also leads to a further bloating.

How to prevent it.

⁃ Try inhaling through your nose and out your mouth. Focus on taking longer, slower breaths.

⁃ Avoid eating too close to your workout.

⁃ Avoid fatty foods, sugary drinks or very high fibre foods for a pre workout snack – they take longer to digest and can cause bloating

⁃ Stick to simple carbs like fruit or easy to digest starches e.g. toast

⁃ Avoid commercial “pre workout” gels etc – these often cause digestive discomfort until you’re used to using them (and even then they still cause issues).

⁃ Stay hydrated to avoid water retention

Finally, if you’re new to exercise or just ramping it up then expect it to take a while for your body to get used to it. The stomach is a muscle and needs to be trained to handle the up and down motion of running/HIIT workouts.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Anxiety and Diet

Dr Nancy P

Tuesday Tip: Anxiety and Diet 🤯

Anxiety can be a particularly tricky thing to deal with at any time, but at the moment levels of general anxiety are even higher and people who perhaps wouldn’t normally class themselves as being “anxious” are finding things increasingly difficult.

Mental health is so important, and if anxiety or anxious thoughts are affecting you then do please speak to someone (be it a professional, or even a friend/work colleague etc) but it is also possible to help with what you’re eating.

A 2010 study found that diets higher in vegetables, fruit, fish and whole grains led to lower incidence of anxiety disorders. A further study in 2017 directly compared a mediterranean-style diet with “social support (friends etc) for the treatment of anxiety and depression. The diet actually provided better relief than the social support. It’s believed this is due to the impact of short-chain fatty acids (created from digestion of fibres in the food). It’s though that consuming 30g fibre a day can help thus.

Omega-3 is also linked to mental health with higher levels reducing the incidence of low moods, depression and anxiety.

One study found a 20% reduction in anxiety with omega-3 supplements compared to a placebo but evidence is mixed. However it certainly won’t do any harm as it has many other health benefits so definitely worth a try.

In contrast studies have shown that diets high in caffeine, sugar and saturated fat are linked to increased anxiety. Alcohol is also an issue – it initially relaxes you by increasing the activity of the brain chemical gamma-aminobutyric acid (GABA). But this is short term and as the alcohol wears off the levels of GABA reduce which exacerbates anxiety.

So a few things to consider (as well as seeking professional help if it’s impacting your life)

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Stop Evening Snacking

Dr Nancy P

Tuesday Tip: Stop Evening Snacking 🍪

One issue my clients often ask for help with is snacking at night or after dinner. It’s something that I think we probably all do at some point (it’s definitely my issue too!) and can totally blow your calories for the day. It can also often lead to feelings of guilt or shame that you’ve ‘ruined’ your diet and a ‘f*ck it’ attitude for the rest of the week etc.

So here are some tips to help.

Often post dinner snacking can be a result of being too restrictive earlier in the day. Try spreading your calories out across the day so you aren’t starving by the time dinner rolls around.

Factor in a dessert or snack you enjoy for after your dinner e.g. if chocolate is your thing then include a small chocolate bar, or a chocolate mousse etc. Get it out with your main and then don’t go back to the fridge/cupboard afterwards. Knowing you can have it and planning it ahead often helps.

Ensure your meals throughout the day, especially dinner, are high in fibre and protein. This will help to keep you fuller and more satisfied.

Drink! Not booze but water, herbal teas or zero calorie drinks. Fill up with low cal liquids with your dinner. Aside from making sure the ‘hunger’ isn’t just thirst, the feeling of fullness will help prevent over eating.

Break the habit cycle – if you always sit on the sofa, tv on, snack in hand then try to change that association. Read a book, sit in a different place, go for a post dinner walk, call a friend etc. Also try things which distract you and keep your hands busy e.g. adult colouring books, knitting, crosswords etc.

Make yourself wait. If you really want that snack tell yourself you can have it, in 20 mins, if you still want it then. Often by then the craving will have passed.

If all else fails, brush your teeth! Apart from the minty taste probably making you not want to snack, the act of brushing your teeth signals the end of the day and the end of any eating so it can be a great way to stop you snacking further.

Happy Tuesday 🤗

Xx

Tuesday Tip

Tuesday Tip: Beat the Autumn Blues

Dr Nancy P

Tuesday Tip: Beat the Autumn Blues 🍂

So Autumn is well and truly here; cooler, darker evenings and mornings. For me, and many of my clients and class members this is a tough transition. It’s hard to find motivation to continue regular exercise, and we crave warming, comfort foods.

Low energy, low mood and low motivation makes us want to hibernate rather than work out. So how can you keep that summer mojo going? Focus on shorter workouts if you’re struggling to find motivation for long sessions. Aim for 30-45 mins of high intensity exercise 3 x week: a class, a home hiit workout, or a cycle or run. On other days do something less intense that you enjoy: walk, jog, swim, or do pilates/yoga.

Find a gym buddy; it’s harder to skip that workout when you’re doing it with someone else. Join a colleague for a lunchtime run, or meet up with a friend at the gym or at a class. The social side of fitness plays a massive role in keeping you on track.

Try to sneak exercise in whenever you can: park further away, take the stairs, walk over to speak to colleagues in the office rather than phoning or try a walking meeting with colleagues. If you’re watching the kids play sport then walk the sideline instead of standing still.

Exercise isn’t just for losing weight, it’s great for stress relief and at this time of year when things can be a bit manic it’s a great release. The endorphins will lift your mood and help energise you. Make the most of those bright autumnal days and go for a walk outside.

Focus on warming, filling foods like soups and casseroles. I also like to stew up a load of fruit (apples, pears, plums, berries – whatever!) and use it as a snack or pud. Warm it up, sprinkle some oats or a little cereal on it and a dollop of Greek yoghurt – a great comforting dish!

Oh and just because it’s not baking hot you still need to be drinking plenty of water. It’s even more important to ensure you’re properly hydrated at this time of year as it’s when most of us forget – so get sipping while you workout!

Don’t let the changing seasons get you down – embrace it – enjoy it and have some fun this Autumn 🍁

Happy Tuesday 🤗

Xx