Feel better in 5
Big changes start with simple steps. Try these ideas to help improve your wellbeing
It takes up to 60 days for a routine to become a habit, so stick to it
BOTTOMS UP!
No, we’re not talking alcohol. We’ve said it before, and it may seem like the most simple tip, but it’s vital for your body that you drink enough water. In summer, dehydration increases due to higher body heat and sweat. So start your day by drinking an entire glass of water without stopping! Then continue drinking through the day. But why? Water is important for various parts of your body to run at their best performance. For example:
• Kidneys require water for the removal of waste in blood.
• Joints and vertebrae require lubrication to move.
• When you are hydrated, blood circulates efficiently.
• The brain is 73 per cent water. This means that when it’s lacking water, the shape of the brain changes, which further alters its function – ultimately affecting your mental performance.
2 EASY MORNINGS
Do you find your mornings to be stressful or a struggle? Other than going to bed and waking up at the same time every day (including weekends), and aiming for 7-8 hours of sleep each night, try adding some (or all) of these tricks to your morning routine for a more mindful start to your day: •
Replace that stressful alarm which jolts you awake with a progressive sound (something that starts quiet and slowly gets
louder), a gentle vibration on your Fitbit or an alarm that uses light instead of sound. These will all wake you more gently.
• First instinct when you wake up is to yawn and stretch your arms (surely it’s not just us?). Turn this into a morning stretch for at least 30 seconds, but if you have time – or wake up a little earlier – add gentle morning yoga to your routine. This will increase blood flow and build strength, and you could also fit your 30 minutes of exercise in.
• Drink an entire glass of warm water to help the liver remove toxins that stocked up in your digestive tract overnight. Don’t like plain water? Add in a slice of lemon.
• Resist the urge to check emails or social media for at least the first hour of your day. You will become more aware of the present moment, rather than living behind a screen.
• Eat a good breakfast. Turn to page 60 for a few delicious recipe ideas.
3 WHAT ARE YOU GRATEFUL FOR?
Gratitude isn’t just for special days. Rather, it should be part of your everyday life. Simply jotting down three things you are grateful for each day will help you focus on the positives in your life. At the end of the day, before you go to bed, think of three things that happened in your day – perhaps a person or place, a song or an activity – and reflect on why you are grateful for them.
Whether you jot them down in a journal or share them on social media to keep yourself accountable (who knows, you might spark other members of your Facebook community to join in on the positive thoughts), you will quickly find expressing gratitude cuts stress and boosts your mood and happiness. ➤
4 YOU CAN’T FAIL A WORD
Have you previously struggled to stick to that new year’s resolution? Why not make the resolution a little simpler! One Little Word – a project started by Ali Edwards in 2006 – has made it easier for many people to stick to a resolution.
The project requires you to focus your mind on one word for an entire year that can be applied across numerous aspects of your life. Perhaps you want to work smarter, live smarter and simply be smarter.
In this case your word of choice might be ‘brighter’.
To get yourself started, first find a word to focus on. Examples may include ‘habit’, ‘peace’, ‘light’, ‘nurture’, ‘open’, ‘give’, ‘connect’, ‘save’ or ‘change’. The choice is yours. Use this word to live with, and to explore and learn what it means to you across the year. Find a journal and decorate it with the word, then use the pages to document how you have embraced it each day, week or month of the year.
Lastly, make sure the word is visible to you at all times – give those calligraphy or craft skills a go, then stick the word on your fridge or bathroom mirror.
5 GET IN TOUCH WITH YOUR NUNCHI
Move over hygge – nunchi is the latest wellness concept. Pronounced noon-chee, it has been described as the ‘latest trend’, but is actually an ancient Korean art that has recently come to light. Nunchi has been a guiding principal of South Korean life for centuries. And the concept, as explained by author Euny Hong in The Power of Nunchi: the Korean Secret to Happiness and Success, is “the subtle art of gauging other people’s thoughts and feelings in order to build trust, harmony and connection”.
Improving your nunchi will help you to pick up on unconscious signals, will teach you when to speak and when to stay quiet, and will also help you to slow down from the fast-paced, technologydriven world we live in.
To get started, put down your phone and start paying attention to the people who are surrounding you. Take note of their gestures and body language, and react to them. This will help you listen to your gut feeling as to when and how you should respond.