MENTAL AND PHYSICAL HEALTH

In this section it will be all about a positive attitude, eat, sleep, breath, walk and repeat

MENTAL HEALTH:

There is no better remedy for mental health struggles than walking. There is a lovely saying… ‘Into the mountains I go, to lose my mind and find my soul’ (author unknown to me) Walking is not only good for your metal health, but also for your physical health in terms of your cardiovascular system, strengthening of muscles and weight control.

I have read a lovely book In Praise For Walking: the new science of how we walk and why it’s good for us by Shane O’Mara. As a Psychotherapist I have found the book fascinating and would like to quote the following from my summary of the book that I prpard prepared for a literature discussion:

“Friedrich Nietzsche said: ‘Only thoughts reached by walking have value.’ Walking gives you the freedom to think things through and to have a quiet dialogue with yourself about how to solve a problem. Many writers and poets have written on how walking brings a clarity of thinking, of creativity, and of mood. One philosopher wrote that every day he walked himself into a state of wellbeing and a step away from every illness.

Moving about the world is an essential part of the experience of being human. Walking affects mood, mental health, physical health, and brain function. Hippocrates claimed that ‘walking is the best medicine’. A major study in the USA has found that we spend less time outdoors and that we are spending 87% of our time in an artificial environment being inactive. Some go so far to say that ‘sitting is the new smoking’. The sentiment of this statement was to illustrate that a sedentary life is fundamentally unhealthy, leading to a decline in muscle volume and strength. Moreover, long periods of inactivity produce similar changes in the brain. One study has shown that lack of activity is even associated with personality change. Lower levels of physical activity were associated with changes in three of the ‘Big Five’ factors of personality. These are: openness, conscientiousness, extraversion, agreeableness, and neuroticism.

When we walk, we walk with a purpose and have a direction. Vision is just one of our senses that help us with spatial awareness. All our senses work together to build a ‘cognitive map’. The hippocampal formation in the brain, within which the cognitive map (internal map) of the world is inscribed, receives inputs from all of our senses, plus feedback from the motor system. The Gestalt theory emphasized this: we focus on how we perceive the world more or less instantaneously as a whole, rather than bit by bit. The author also explains the vestibular system processing information about what is happening in the outside world.

When we walk our brains are in motion too. Walking and movement of the brain also has a profound effect on learning and memory. During a research project it was discovered that performance and processing of information was quicker than normal when being standing up and walking than being seated. Regularly interrupting prolonged bouts of immobility through the simple act of standing up changes the state of the brain by calling on greater neurocognitive resources, constituting a call to action as well as a call to cognition.

Walking is also associated with improved creativity, improved mood and the general sharpening of our thinking. Periods of aerobic exercise after learning can actually enhance and improve recall of the previously learned material. Reliable, regular aerobic exercises can actually produce new cells in the hippocampus, the part of the brain that supports learning and memory. Regular exercise also stimulates the production of an important molecule that assists in brain plasticity.

The author explains the mechanics of walking. Once we have learned to walk, we walk upright, heads up, leaving our hands and minds free, allowing us to scan the far horizon. It is then all about balance and rhythm. The book also describes the focus we have when walking in nature.” 

When we walk we live in the moment and focus only on our environment and our inner strength. We walk and it is painful and we wonder why we are doing it, but then we persevere and we walk through our pain threshold and the euphoria and absolute sense of achievement it simply amazing.

PHYSICAL HEALTH:

Regular exercising is important and not only when we want to start training. Muscle memory is a thing but is it better for our bodies to stay physical fit.

Healthy diet: Having a healthy and well balanced diet goes without saying. I know that you probably know all about a healthy diet, but I am going to mention a few things:

    Always eat protein at every meal/snack. Include Salmon, Chicken, Walnuts, Almonds, Falafel, Pumpkin seeds, Eggs, Chickpeas. The reason for this is that protein and fat take longer to digest than straight carbohydrates and sugars. Therefore, it slows down the speed with which carbohydrates are broken down and hit the system. Fast burning carbohydrates cause a sharp spike in blood sugar. The body reacts by producing insulin, which takes the glucose out of the blood stream and stuffs it into your cells – leading to a sharp drop in blood sugar – and therefore energy, at which point you may decide you need a Diet Coke or chocolate to pick you up. Having protein and/or fat with every meal and snack helps achieve this and keep energy more steady.

    Add in a snack time mid afternoon if the gap between meals is going to be longer than 4-5 hours.

    Lunch and dinner times should include 1/4 plate of quality protein. Eat more fruit and vegetables such as Spinach, Kale, Broccoli, Red peppers, Beetroot, Rocket, Watercress, Sprouts, Red onions, Tomatoes, Green beans, Mangetout, Avocado. Vegetables which grow above ground are the least starchy. Aim for at least 5 portions of veg per day. A portion is a handful.  Aim for 2 portions of fruit – the non sugary kind such as blueberries, raspberries, green apples or pears. Exotic fruits such as bananas, pineapples, mangoes are all higher in sugar. However bananas is high in potassium and a good snack when training or doing sport. Always add a small piece of protein, eg a handful of nuts, to fruit consumption to slow down sugar release

    Add in good fats such as Salmon, Mackerel, Sardines, Pilchards, Tuna steak, almonds, Walnuts, Ground flaxseed, Chia seeds, Olive oil, Flaxseed oil, avocado, pumpkin seeds The right fats in your diet can be anti-inflammatory, and are a carrier for fat soluble vitamins such as vitamin D, E & K – all of which are essential for bone health. These fats oil our bodies, reduce dryness and they help to alleviate joint pain.

    Making sure that you are properly hydrated is important so that your body flushes out excess toxins. A proper level of hydration is also the key to healthy aging as it helps to keep your skin hydrated & plump and can help reduce pain and protect your joints and muscles by keeping the cartilage soft and pliable.

    There are 3 essential rules for sustained energy:

    1) Eat a source of protein (palm sized) at every meal and snack. This can be any fish/ seafood, poultry, meat, nuts, seeds, eggs, beans, lentils.

    2) Get plenty of fruit and veg but focus specifically on eating veg that grows above the ground and fruit that can be grown in this country. These foods naturally contain either less natural sugar or lower amounts of carbohydrates, which have an impact on hormones.

    3) Think carefully about the quality and the quantity of starchy carbs like bread, pasta, cereals and potato. Focus on wholemeal over white; sweet potato over regular white potato; oats over wheat, brown bread over white.

    Dehydration is a major cause of mental and physical fatigue.  As the body breaks down amino acids it produces a toxin known as urea.

    Help your liver work optimally:   Your liver is the hardest working organ in your body. It helps us to burn fat, as well as filtering out toxins,  aiding digestion, fighting infection and storing nutrients.  Your liver relies on a number of essential nutrients in order to function properly, such as vitamin A, C, E, zinc and B vitamins.  Without enough water, your kidneys become dehydrated and your liver takes over, neglecting its task of breaking down fat in your body, resulting in weight gain. Making sure that the liver is working properly by giving it all the materials it needs to function properly, by reducing exposure to toxins and consuming the key nutrients which will support liver function.

    Foods to aid the liver include:

    Cruciferous vegetables such as kale, cauliflower, broccoli, cabbage, radish and watercress. Add in at least one portion each day.  

    Antioxidant rich, vibrantly coloured fruits and vegetables, such as berries, peppers, aubergines, tomatoes. One portion of these also per day would be helpful. High quality proteins, such as eggs, nuts, seeds, fish. Use wholegrain such as brown rice and quinoa as carbs. Pearl barley and millet also give good liver support. It goes without saying that reducing your exposure to toxins (a list which includes caffeine, refined sugars, food additives and alcohol) will also directly positively.

    When your body is stressed it pumps out the hormone, cortisol which mobilises stored energy from the cells. If you are about to run a marathon then your body will use up this mobilised energy, but when you are sitting all day, the body simply deposits it around our middle as fat.    Any stress can cause this type of fat storage – the stress of exercising too much or when we are tired, being too busy at work  or emotional stress.   Going for too long without meals is also one of these stresses; if you are not fuelling your body correctly, then your body uses cortisol to convert stored energy to keep you going.   Making sure that you have 2-3 main meals a day is important We can also protect our body against stress – by getting enough sleep, drinking enough water, getting fresh air each day and minimising our daily stresses.

    • Enough sleep:

    Sleep is such an important part of our lives, yet many of us don’t pay much attention to it. It is usually not until we have problems with sleep that we notice it and start to try to understand the nature of sleep.

    Stages of Sleep: Research tells us that there are two types of sleep:

    REM rapid-eye-movement sleep: this type of sleep occurs for about 25% of the night, and is characterised by electrical activation of the brain, very relaxed muscles and body becoming immobile, and rapid eye movements as the eyes dart back and forth under closed eyelids. REM sleep provides energy to the brain and body and supports daytime performance. Dreams often occur during REM sleep, although they can occur at any stage.

    NREM non-rapid-eye-movement sleep: this type of sleep occurs during the other 75% of the time, and can be further broken down into 4 stages:

    Stage 1: this stage is light sleep, between being awake and falling asleep

    Stage 2: this stage is the onset of sleep, when the person begins to become disengaged from their surroundings. Body temperature drops and breathing and heart rate become regular.

    Stages 3 & 4: These stages are the deepest and most restorative sleep, known as ‘delta sleep’ – Stage 3 is a transition into Stage 4, or ‘true delta.’ During these stages, blood pressure drops, breathing becomes slower, muscles are relaxed and receiving more blood supply, tissue growth and repair occurs, and hormones are released (including growth hormone, which is why growing teenagers need to sleep more).

    Role and Function of Sleep: Sleep is essential to humans, just like air, water and food. When necessary, people can cope without sleep for periods of time, but the longer we are awake the stronger the urge to sleep becomes. The exact role and function of sleep has been a topic of debate for researchers, but most agree that sleep serves a restorative purpose, both psychologically and physiologically. It is thought that delta sleep (stages 3 & 4) is most involved with restoring the body and physical energy, while REM sleep is most important for restoring mental function such as memory and concentration. Sleep is important for general physical health, restoring energy, repairing injuries or illness, growth, psychological well-being and mood, concentration, memory, work performance, and getting along with others.

    Effects of Lack of Sleep: People vary in terms of how much sleep they need – while the average sleep duration for adults is 7-8.5 hours per night, some people function well with 4-5 hours and others require 9-10 hours. Whatever your individual needs, lack of sleep or poor sleep quality can have effects including: • Poor attention, concentration and memory • Irritability and other mood disturbances • Impaired judgement and reaction time • Poor physical coordination (dangerous for driving)

    How Well do Good Sleepers Sleep? Good sleepers usually take less than 30 minutes to fall asleep at the beginning of the night and will wake up once or twice during the night. In other words, it is unrealistic to expect to fall asleep immediately on getting into bed or to never wake up at all during the night. Even the best sleepers in the world don’t achieve this! Also, everybody, even the best sleepers, will have a night now and then when it takes them a long time to get to sleep. This is often triggered by a stressful event and will usually pass after a night or two. Similarly, everybody will have a night now and then when they find it difficult to get back to sleep after waking in the middle of the night

    Tips for better sleep:

    • Invest in a Better Mattress and Bedding

    Having the best mattress for your needs and preferences is vital to making sure that you are comfortable enough to relax. Investing in a supportive mattress and pillow helps ensure that your spine gets proper support to avoid aches and pains. Your sheets and blankets play a major role in helping your bed feel inviting. Look for bedding that feels comfortable to the touch and that will help maintain a comfortable temperature during the night.

    • Block out the light

    Excess light exposure can throw off your sleep and circadian rhythm. Blackout curtains over your windows or a sleep mask over your eyes can block light and prevent it from interfering with your rest. Avoiding bright light can help you transition to bedtime and contribute to your body’s production of melatonin, a hormone that promotes sleep.

    • Minimise noise

    Keeping noise to a minimum is an important part of building a sleep-friendly bedroom. If you cannot eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop sounds from bothering you when you want to sleep.

    • Set the Thermostat to 18 to 20 Degrees Celcius

    You do not want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 18 to 20 degrees.

    • Get at Least Seven Hours of Sleep

    If you want to make sure that you’re getting the recommended amount of sleep each night, then you need to build that time into your schedule. Considering your fixed wake-up time, work backward and identify a target bedtime that allows for at least seven hours of sleep. Whenever possible, give yourself extra time before bed to get ready for sleep.

    • Set Your Alarm for the Same Time Each Day

    It is close to impossible for your body to get accustomed to a healthy sleep routine if you are constantly waking up at different times. Pick a wake-up time and stick with it, even on weekends or other days when you would otherwise be tempted to sleep in.

    • Keep Naps Around 20 Minutes

    To sleep better at night, it is important to use caution with naps. If you nap for too long or too late in the day, it can throw off your sleep schedule and make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes

    • Relax for 30 Minutes Before Bed

    It is much easier to fall asleep if you are at ease. Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind for sleep. Focus on trying to relax. Controlled breathing, mindfulness meditation, progressive muscle relaxation, and guided imagery are examples of relaxation methods that can help ease you into sleep.

    • Disconnect Devices in the Hour Before Bed

    Tablets, smartphones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these electronic devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for an hour or more before going to bed.

    • Get 30 Minutes of Natural Light Exposure

    The body’s internal clock is regulated by light exposure. Sunlight has a strong effect, so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of natural light early in the day can help normalize your circadian rhythm. 

    • Exercise for at Least 20 Minutes Each Day

    Daily exercise has many benefits for health, and the changes it initiates in energy use and body temperature can promote solid sleep. Most experts advise against intense exercise close to bedtime because it may hinder your body’s ability to effectively settle down before sleep.

    • Limit Caffeine After 2 p.m.

    Caffeinated drinks, including coffee, tea, and sodas, are among the most popular beverages in the world. Some people are tempted to use the jolt of energy from caffeine to try to overcome daytime sleepiness, but that approach is not sustainable and can cause long-term sleep deprivation. To avoid this, keep an eye on your caffeine intake and avoid it later in the day when it can be a barrier to falling asleep.

    Alcohol can induce drowsiness, so some people are keen on a nightcap before bed. Unfortunately, alcohol affects the brain in ways that can lower sleep quality, making it best to avoid alcohol in the lead-up to bedtime.

    • Eat Dinner a Few Hours Before Bed

    It can be harder to fall asleep if your body is still digesting a big dinner. To keep food-based sleep disruptions to a minimum, try to avoid late dinners and minimize especially fatty or spicy foods. If you need an evening snack, opt for something light.

    • Limit Nicotine Use and Smoke Exposure

    Exposure to smoke, including second-hand smoke, has been associated with a range of sleeping problems   Nicotine is a stimulant, and evening nicotine use in particular has been found to disrupt sleep.

    • Breathing:

    You might ask…why talk about breathing, because of course, we all know how to breathe? I can tell you all about the correct way to breathe but feel that it will have a bigger impact and understanding if you read about it yourself. There are two amazing books that I have read and where I have learnt more about breathing than what I thought was possible. I know all about pacing and yoga ujjayi breathing in yoga, but the ino in these two books taught me a lot.

    Book 1: Breath; the new science of a lost art by James Nestor.

    The back cover blurb mentions that “humans have lost the ability to breathe correctly with grave consequences. Drawing on thousands of years of ancient wisdom and cutting-edge studies in pulmonology, psychology, biochemistry and human physiology. It jump-start athletic performance, rejuvenate internal organs and halts snoring, allergies, asthma and autoimmune disease.”

    Book 2: The Oxygen Advantage: the simple, scientifically proven breathing technique that will revolutionise your health and fitness by Patrick McKeown

    The back cover blurb mentions that “if we learn to breathe right, we can unlock greater levels of fitness and health. The classic instruction to take a deep breath and fill the lungs with air is the wrong approach and the goal with correct breathing is to deliver more oxygen throughout the body. With the easy to use programs in the book you can increase your exercise intensity with less effort, simulate high-altitude training to improve aerobic and anaerobic capacity, improve energy levels and become fitter and stronger.”

    I realise tht it can sound very airy-fairy, but I have implemented techniques in book 2 and managed my second trip in the Himalayas much better than the first one.