MIND OVER MATTER!
Get your head in the healthy-eating game and your body will likely follow suit
Many of us have been under the impression that achieving our health goals primarily comes down to the food we eat and the exercise we do. But experts now increasingly believe that if we start with a “mind first” approach, we’re far more likely to achieve long-term good health.
“We start with the mind because if we are thinking clearer, we’re more prone to making better choices in life,” explains nutritionist and mental-health instructor Lexi Crouch. “The journey of mind dieting gets you feeling really empowered in yourself and your choices.”
Here’s how you can tune in to your thoughts through “mind dieting” to reap some serious health benefits...
EXERCISE YOUR BRAIN
When you next pull on your sneakers, do it for your mind, not your body. “If you go outside for a 20-minute walk, you will get clarity and a rise in brain chemicals serotonin and dopamine, which are responsible for reward pathways,” Lexi says. “Switch the mentality of exercise being about weight loss – when you exercise, you are happier and have more energy. Those are the real benefits.”
Lexi particularly advocates yoga for helping us learn to better connect with our minds. “Yoga is a great place to get clarity,” she says. “It can take a while, but eventually you start to develop that mind-body connection. You start to tune in to whether you are eating because you are genuinely hungry or because of a response to stress.”
DECLUTTER YOUR SOCIAL MEDIA
Unfollow people and brands who promote restrictive-eating regimens, such as “What
I eat in a day” TikTok and Instagram trends.
“Your social-media feed can really impact your relationships with your food choices and idea about weight, so check what you’re exposed to in regards to diets, ideal bikini bodies and health measures,” Lexi suggests. “Recalibrating your Facebook and Instagram feed to realistic and relatable profiles will definitely provide more of a balanced mind diet.”
PRIORITISE GOOD SLEEP
Studies show that people who don’t get enough sleep are far more likely to be overweight or obese, so Lexi encourages anyone who values health to work on their sleep hygiene. “Sleep plays a part in appetite control,” she explains. “Try to get eight hours of sleep by making sure you are in bed eight hours before you need to wake up – and try to wake up at the same time every day. Also, don’t drink caffeine after 3pm and switch off your phone two hours before sleep so that the blue light from the screen doesn’t play with your levels of the sleep hormone melatonin.”
LISTEN TO YOUR CRAVINGS
Often cravings can be our body’s way of signalling we need a particular nutrient. Lexi says that if you’re craving chips, your body is probably signalling it needs fat, so try adding in more fish or nuts before having your chips. If it’s a sweet craving, consider how you could manage your current stress levels to see if it passes.
“As soon as our cortisol levels are up, we tend to crave sugar, so try taking some deep belly breaths,” Lexi says. “In time, you will start to crave the whole foods.”
WRITE & REFLECT
Jotting down your thoughts about your body, your diet or your mindset can improve clarity and act as a mental “declutterer”.
Lexi advises, “Keep a journal in the morning or at the end
of the day on how you are feeling, particularly around eating. It can help you decipher whether you were eating for emotional reasons or another psychological reason. In time, it can help you form a more intuitive mind-body connection.”
PAUSE AMID THE FLURRY
How often have you started the day healthy, only to end it on the couch surrounded by plastic wrappers? Lexi recommends setting a “slowdown” time in the middle of the day to gather your thoughts and prime yourself for the afternoon ahead.
“As the day goes on, we get tired and our cognition lowers,” she explains. “By using our lunch break to eat properly – not on the run – and take time out for a walk, a yoga class or listening to a podcast, it can help us reset our mind to make healthier choices as the day goes on.”
Finding out you’re pregnant is an exciting moment, but it also throws up a whole host of questions: What to eat? What to wear? What to use – or not use – in terms of skincare?
It’s not necessary to do away with all your existing products and start from scratch just because there’s a baby on board. But it’s a good time to look at your skin and consider what it needs as your body changes, plus have a few solutions on hand when your skin isn’t exactly playing ball.
The non-negotiables
A nourishing cleanser and all-round moisturiser are essentials in any routine, but when you’re expecting, it’s a good idea to layer the latter with a hyaluronic acid formula underneath to really lock in and maintain hydration.
And if you’re really on the dry side, look for a moisturiser with added ceramides, which can really up your hydration levels and help keep your skin barrier intact.
(1) Skin Proud Velvet Cloud Cleanser, $29.99, is a nourishing foam that keeps skin balanced without stripping it of essential moisture, while (2) Essano Sensitive Support Ceramides, $29.95, is a gentle serum designed to help improve the appearance and texture of your skin as it soothes.
Recommended by dermatologists, (3) La RochePosay Cicaplast B5 Serum, $72.99, provides 24-hour hydration, and heals the skin’s moisture barrier from triggers that can cause dryness, redness, tightness and discomfort, plus (4) Mecca Max Thirst Impression Priming Hydrating Moisturiser, $27, is a rich, dewy, yet still magically weightless moisturiser that is perfect for all skin types.
(5) The Ordinary Hyaluronic Acid 2% + B5, $14.50, is a budget-friendly wonder that works hard to protect your barrier, while (6) Neutrogena Hydro Boost Water Gel, $31, is great for oily types as it absorbs quickly, like a gel, but has the moisturising power of a cream.
SPF is a must
Using a good-quality SPF every day is a must, pregnant or not! But as melasma often flares up during pregnancy, daily sunscreen application is the best way of mitigating this. Daily use of a vitamin C serum can also help to brighten and control things like pigmentation, so it’s great to throw one into the mix if time and budget allows.
(7) La Roche-Posay Anthelios Invisible Fluid Facial Sunscreen SPF 50+, $36.99, is a lightweight formula suitable for even very sensitive skin, while (8) Garnier Vitamin C Brightening Serum, $24.99, brings back that elusive radiance without any greasiness or heaviness.
What to avoid
There are a lot of common ingredients to avoid in your skincare routine when you’re pregnant. These include salicylic acid, Retin-A, retinol, retinyl palmitate, benzoyl peroxide, hydroquinone and some prescription acne medications. If in doubt, check with your GP if you’re confused about what can or can’t be suitable for you and your growing bub.
Addressing acne
How should pregnant women deal to acne if many go-to products contain ingredients to avoid like retinoids and salicylic acids? Die-hard retinol fans can switch to products containing a bio-retinol such as bakuchiol, a plant-based alternative to retinol, that is safe for use while pregnant and breastfeeding. Gentle exfoliation two to three times a week is also helpful as it keeps surface debris from building up on the skin and causing breakouts.
(9) Bondi Sands Everyday Skincare Fountain of Youth Bakuchiol Serum, $22.99, resurfaces your skin and helps to fight against the appearance of fine lines, while the brand’s (10) Everyday Skincare Buff’n Polish, $17.95, is a gentle chemical exfoliant.