Revive You

Revive You

Revive You
Welcome to the first monthly update from Revive All. Revive You will land in your mailbox in the first week of the month and give you five easy steps to help you lead a healthy and happy lifestyle.

My First Tip
My first tip is to spend a few minutes looking over the last few months and ask yourself if there are any lessons or times you have really enjoyed. Maybe it was connecting with friends and family. Maybe it was getting outside, maybe trying out a new activity or visiting a new place. As we head back to work, school, college, it is easy to head back into our life prior to the summer breaks. If you could take one thing that you enjoy and implement it into your life after the summer break would you feel happier?

Prepare for the Winter Blues

SAD or Seasonal Affective Disorder is often mentioned during the winter months. Symptoms tend to be like depression and can include lack of energy, hopelessness, lack of interest, low mood, increased sleep and craving for sugary and carbohydrate boosts.
In the UK more than 1 in 20 people have been diagnosed with SAD and 1 in 3 people reports feeling down in the Autumn and Winter months. Men are more likely to be diagnosed than women although women are more likely to report feeling down and noticing a difference during the winter months.
The NHS suggests to treat SAD as depression and recommends a range of treatments to include CBT, talking therapies and in some cases medication. I have developed my own tools too. These include establishing a regular routine and sleep patterns, nutritious diet, keeping moving, staying connected to others and some mindset practices. Have a look on social media and the website for blogs and tips.

World Alzheimers Month
Alzheimer’s is a disease close to my heart. It has affected mine and many families in profound ways. September is World Alzheimer’s Month and this year the theme is ‘Never too early, never too late’ and focuses around risk factors and prevention.
These risk factors are.

1. Physical inactivity
2. Smoking
3. Excessive alcohol consumption
4. Air pollution
5. Head injury
6. Infrequent social contact
7. Less education
8. Obesity
9. Hypertension
10. Diabetes
11. Depression
12. Hearing impairment

If you are interested in further information, take a look at
www.alzheimersresearchuk.org
www.alzheimers.org.uk
www.alzint.org

Living in the present

Many of you will have heard me harp on about mindfulness and the benefits of coming out of the past or future and coming into the present moment to appreciate it. Sounds a bit much doesn’t it?
We know there are lots of studies that show the benefits of mindfulness. If you would like some let me know. What we do know is that most people, one they have tried it, agree it helps them feel better. What could be better? Something that helps you to be healthier, feel better and is free?
Part of mindfulness is learning breathing techniques. Here are a few tips:
When feeling stressed breath in and out deeply. As you inhale let your tummy expand. As you exhale, let it contract and move towards your spine.
See if you can make your breath a little longer. This allows oxygen to enter into the body, expels carbon dioxide and slows the brain down. Remember it is ok if your mind wanders. Bring your attention back to your breath.
Use this technique for anytime you are holding back from doing something or you are in a stressful situation.

Desk based stretches.

Every month I will give you a suggested range of exercises or stretches to help you throughout your life. As many of us are returning to work after a summer break lets revisit our desk-based stretches. If you need the diagrams, please look at this blog post.

1. Upper back/shoulder stretch – Sitting up straight clasp both hands in front of you and turn them so the palms are facing away from you. Push your elbows away and forwards of you. This will stretch our upper back and shoulder area. Hold for 20 – 30 seconds.
2. Lower back stretch- Sitting upright place both hands on the bottom of your back and squeeze your elbows together. At the same time slight tilt your head back. Hold for 20 – 30 seconds.
3. Side stretch – Stand up and place both arms above your head holding onto the elbow of the other arm. From your waist bend to the side feeling a stretch along the side of your waist and ribcage.
4. Neck stretch – Stand or sit upright and place both arms by your side. You may wish to clasp them behind your back loosely. Tilt your head slightly to the side and feel a stretch along the side of your neck. You may wish to push your shoulder down to enhance the stretch. Hold it for 20 – 30 seconds and return to an upright position then repeat on the other side.
5. Shoulder shrug – Standing or sitting bring your shoulders as far up to your ears, hold for a few seconds and release. Repeat this a couple of times and feel the tension reduce along the top of your shoulders.

Essential oil of the Month – Sandalwood

The oil for this month is Sandalwood. As we ease into Autumn what better to enjoy the warm and velvety scent of this woody oil.
Sandalwood is known as a base oil and is harvested by steam distillation of the powdered wood of the Sandalwood tree. It helps to relieve stress and is used for its soothing and uplifting properties.
It is an antiseptic and can aid with urinary infections and is useful for the respiratory bring ease with coughs, bronchitis, sore throats and boosting the immune system.
Its skin care properties make it a good oil to be used for dry, cracked, and chapped skin. It makes a great aftershave when blended with a suitable carrier oil.
The most common use of it is with the nervous system in aiding the treatment of anxiety and tension and reducing insomnia.
It blends well with rose, clove, lavender, black pepper, bergamot, rosewood, geranium, benzoin, vetivert, patchouli, myrrh and jasmin.

Until next time
Helen x