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A nifty trick for creating healthy habits

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

It was seriously cold. Think, minus 28 degrees Celsius. My eyelashes were frozen… my hair was frozen… and there, on the back of a sled, whizzing through the breathtaking Swedish scenery, I learned a really nifty trick when it comes to developing healthy habits.

From a husky, of all things.

Yup, my 2018 trip to Sweden with the Empress collective of female entrepreneurs certainly came with some unexpected results! And I want to share one of them with you today – because it might just make the difference when it comes to any healthy habits you’re planning to create.

What a husky has to teach you about habits

Just in case you’re not au fait with dog-sledding terminology (you mean that’s not one of the many strings to your bow?), here’s how it works.

The sled is made up of a team of dogs. To the untrained eye, it looks like they’re all pelting madly in the direction you want to be heading.

But, as in any effective team, every member plays a different role. There are some that are great for balancing the sled on turns and corners; others who provide the “muscle” that keeps the pace up and the momentum going.

And right at the front, are the “Lead Dogs”. These are the ones that caught my imagination – and I’m going to explain how they relate to you, I promise!

Lead dogs are great at listening to and responding to commands. They’re fearless, and motivated to keep bounding forward even when the going gets tough. In short, they’re the dogs which pull all the others behind them, keeping them on course.

And this is where your habits come in. You see, there are certain needs which I now think of as “lead needs”. They pull everything else behind them.

For me, a really key need is sleep. If I have a good night’s sleep, I’m more likely to meet all my other needs more effectively – drink enough water, do my morning pages, make a healthy breakfast… everything else follows on from there.

Why “lead needs” make a difference

In the words of Sarah Stokey, of Turning Heads Kennel in Alaska,

“Sled dogs with good attitudes see obstacles as challenges to overcome and they thrive in adversity. Great lead dogs do not back down when the going gets tough, rather that is when they shine the most!”

Your “Lead Needs” will operate in exactly the same way. When life gets full and challenges arise, embedding these key habits will help support you in every other area of your life.

So when you’ve figured out your “lead needs”, how do you build habits around them that will really stick?

Habits that stick

In his excellent book The Power of Habit, Charles Duhigg calls these kinds of foundational needs “Touchstone habits”. They’re the habits which have a knock-on effect on multiple other areas of your life.

When it comes to getting these behaviours in place, he suggests a 3 step process:

  • Cue
  • Reward
  • Routine

Now in my experience, the “cue” part bears careful thinking about.

Research shows us that if we’ve thought through in really specific detail exactly what we’ll do when it comes to a desired behaviour, we’re much more likely to follow it through.

Thinking through the real-life scenario of what you’ll do as part of your new habit can also help you identify the little tweaks that will allow you to craft a truly effective trigger for what you want to do.

Creating an effective trigger

Let me give you an example. A while back I had a goal to drink more water. I came up with a great cue – every time I took a loo break, I’d have a drink of water. The more hydrated I am, the more I need to go, so it’s a virtuous circle, right?

Only, when I thought through the actual step-by-step of how that would work, I realised that something often stopped me. I didn’t want to go into the kitchen when Rosie, my little girl, was playing – it would disrupt my work time and distract her from her activities too.

So my game-changing action was to leave a jug of water in the hallway, so I didn’t need to go into the kitchen. That made the cue I’d chosen really effective.

Maybe for you you’d love to get to bed earlier.

You think through what needs to happen – and realise that when it doesn’t it’s usually because you’ve been on your phone, scrolling through social media and falling down those “internet rabbit holes” that suck us in.

The solution might be to set an alarm on your phone for an hour before bedtime and at that point, literally switch off the wi-fi router. That’s a powerful trigger for your bedtime routine, with a reward of a lovely herbal tea in your favourite mug, to help you drift off.

So here’s my suggestion if you’d like to implement a new habit:

1. Identify your Lead Need

(It might be a Touchstone like exercise, which research shows has several beneficial effects or something you know makes a huge difference to you personally.)

2. Think through the actions you’ll need to take

Include what blocks or challenges you can head off before they stop you

3. Pick your trigger and set yourself up to succeed

Make sure you choose a lovely reward – it doesn’t need to cost money or be complicated – to celebrate your new habit!

I’d love to know how this works out! Let me know in the comments, and share your healthy habits with others.

Not sure what your lead would be?

If you know you’d love to feel healthier and more energised, but aren’t sure where to begin, you might be interested in joining us for BeVital – a 2-day retreat where you’re guided through an in-depth look at how you can bring more vitality into your life. It’s definitely not a bootcamp, a diet or an exercise regime – more a gentle, supportive transformational process designed to give you back control.

For more info, click here to arrange a call with the team and find out all the details.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many women creating strong, meaningful connections in our community.

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How to support a friend with burnout

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

Research from Montreal University earlier this year revealed once more something most of us are anecdotally aware of: women are far more likely to suffer from work-related burnout than men. Even if burnout hasn’t affected you directly, you’re almost certain to come across a woman experiencing it at some point: whether it’s your sister, your cousin, your old school friend or that colleague who never stopped working (until she had to).

So when it strikes, how can we make a difference to the amazing women around us who find themselves at the point of burnout? Are there things we can say or do to help support each other and avoid getting to it in the first place?

It’s worth noting that if someone you know is having more serious challenges, or isn’t being supported in any other way, it’s important for them to receive appropriate help. That might mean talking to their GP, accessing Occupational Health support via work, or contacting a professional who’s equipped to give them the support they need.

But outside of that, woman to woman, there’s an awful lot you can do to make a real difference to someone who’s struggling. Here are 5 places to start:

  1. Listen

I mean, really listen. Not while you’re scrolling through Facebook; not while you’re ‘just finishing this one email’. Turn off your devices, go somewhere quiet if you can (or use headphones if you’re on your mobile!) and give your friend the space to talk about what’s going on. In our Women’s coach training, we call this “devoted listening” – and it’s such a powerful thing to do.

For lots of us, resisting the urge to dive in with suggestions can be challenging. When we’re used to solving problems, from sales strategy to screaming toddlers, we can find ourselves locked in “solution” mode.

But feeling heard and acknowledged is a really important part of fostering true relationship, and in allowing each other to connect to our own wisdom.

So make some time to listen, and allow your friend to share exactly what’s happening for them, without interruptions.

2. Practice observation

When you’re talking to someone who’s going through burnout, it’s really important to give them space to talk. What can also be helpful is to get curious – put yourself in “observer” mode. Your aim isn’t to interrogate or criticise them, but you can gently reflect back what you’re noticing or hearing.

For example, you might notice that as they talk they’re repeatedly referring to times when they dropped everything to deal with someone else’s emergency.

Lovingly pointing that out, without emotion or judgment – “It sounds as though you’re often having to chair the team meeting at the last minute when Fred can’t make it” rather than “God, Fred’s always letting you down isn’t he?” – can be a really respectful way to help them connect to their own guidance.

The other important thing to bear in mind is our tendency to want to help others, which can often come in the form of “rescuing” them from a situation by taking it on ourselves.

Needless to say, adopting their stress as your own won’t help either of you. Powerful listening and gentle reflection of what’s happening is the most compassionate way to get truly present to what’s happening, without disempowering or patronising.

3. Signpost where you can

As your friend talks, it may become clear that there’s somewhere they could access more help from.

Maybe they’re finding it hard to stand up for themselves and set boundaries; they could really do with someone to delegate household chores to, or they’re in need of an amazing PA to share some of the business load with them.

When you’re in the thick of things, just looking for a solution can feel like a mountain to climb. With their permission, ask if there’s anything you can do to help them find the support they need.

Be specific – “Would you like me to find the phone number of a local cleaner who could pop in for an hour a week?”, for example, or “Shall I ask my amazing accountant to email you about setting up a meeting?”

Your aim isn’t to add more things to your friend’s to-do list – and if what she needs is time to rest and do nothing, it’s really important to respect that. But if you can help her connect to the support that could really make a difference, you might find that’s the greatest gift you can give.

4. Come back to Love

The 5 Women’s PowerTypes™ are our guides to stepping into our uniquely female leadership – and Mother is the PowerType that’s most compassionate and caring when it comes to the people in our lives.

Healthy Mother energy is able to hold unconditional love for those close to us (without depleting herself or moving into self-sacrifice.)

That means letting your friend know you’re there for her, you value her, and you love her just as she is – no matter how she’s feeling, or what she thinks she’s failed at.

It’s also important to remember to take time to replenish yourself. If you’re taking care of someone in your life, it can be emotionally exhausting, so make sure you give yourself space to fill up and restore your energy.

It will enable you to be the best support possible for them as they move out of burnout and back to healing.

5. Help them stop it happening again

Many women in our community describe burnout as a wake up call – and a catalyst for them to make changes in their life to stop it happening again.

When the time is right, helping your friend to explore the lessons a challenging experience has brought them, and reassuring them that they’re not alone in having gone through it, can be a really kind thing to do.

Whether it’s shifting careers, balancing responsibilities or restoring healthier boundaries, knowing we’re supported by others has a huge impact on our recovery, resilience and ability to thrive after a setback like burnout.

Are you a natural helper?

If you’re a born supporter who loves helping women get their mojo back after a challenge, or be kind to themselves during times of stress or burnout, have you ever considered becoming a coach?

Coaches help women with all kinds of challenges – overwhelm and burnout are just one of them – and training to provide this kind of support can lead to an incredibly rewarding career if you enjoy interacting with and empowering other women.

You can find out more about our Coaching Certification program by watching our free online training, The Secret To Coaching Women – click here to book your spot.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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Mindfulness: where to start

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

Mindfulness is the practice of bringing awareness to the present moment, or what is actually happening. It can be easier said than done – most of us spend a lot of our time either processing what has happened in the past, or projecting and planning the future. Here are some tips if you’re curious about mindfulness: where to start, how to come back to being mindful if you find yourself caught up in old patterns, and why it can be such a powerful practice.

Why mindfulness?

Mindfulness has been practiced for thousands of years and forms an important part of the Buddhist tradition, where it takes the form of meditation. Other common ways to experience mindfulness include yoga, mindful eating, classes, and online courses and apps. Since the 1970s, it’s been increasingly used within Western medicine as a way to reduce stress, anxiety and depression.

In the UK, mindfulness combined with Cognitive Behavioural Therapy is currently recommended by the National Institute for Health and Care Excellence (NICE) for the prevention of relapse in recurrent depression.

Many people have reported that mindfulness has helped reduce stress and anxiety and enabled them to cope better with the demands of their busy lives.

In the words of our Head Coach Annie Stoker, mindfulness is

“A tool to become totally aware in the present moment, feel radically alive and completely open to your own experience. Not only can life become more vivid, enjoyable and interesting, but mindfulness also brings the opportunity for profound healing of unhelpful mental and emotional patterns.”

Mindfulness: Where to start?

If you’re curious about mindfulness, and how it could have an impact on your life, it’s important to remember that mindfulness is most effective when it’s used as a practice: something you do regularly, ideally daily, even if it’s only for a few minutes at a time.

If you’re someone who tends to dive into new ideas you might be tempted to sign up for a week-long retreat, or commit to an hour of mindfulness every morning at dawn. Those things can be great, but can be hard to keep up over the long term, which is how you’ll receive the best benefit.

Here are three ways to start introducing mindfulness into your life.

1. Start with a plan

If mindfulness is a practice you’ve been thinking about trying, start by planning how you’re going to incorporate it into your day.

Like exercise, mindfulness isn’t something that will create lasting change overnight, so think about how you could realistically include it in your life.

Are there particular times when you know you’ll be able to create the space to change into a different mindset?

Here are some ideas for how to bring mindfulness into your day:

  • Get up slightly earlier each day and practice mindfulness in the quiet of the morning
  • If you make a regular journey, like a commute or school pickup, commit to spending some time being mindful at the beginning or end
  • Practice mindful eating for a meal, snack or cup of tea each day
  • Give yourself a few moments of mindfulness before you go to bed
  • Instead of listening to music or podcasts, try incorporating mindfulness into your regular exercise routine: walking, running or yoga

2. Be consistent, not perfect

A lot of us have the impression that the “perfect” way to be mindful involves smiling peacefully to yourself as you connect to your inner sense of zen.

Well, sometimes that can be the case – but mindfulness is an invitation to connect to the present moment and really become aware of what you’re experiencing, both in your body and your mind. Which, unless you’re some kind of saint, won’t always be calm and serene! In fact, you might be experiencing anxiety, sadness, anger or frustration.

The point isn’t to “fix” what you’re feeling, but to become aware of it.

So don’t be tempted to skip a session if you’re not in the ‘right’ frame of mind. The purpose of the practice is to become aware of how you are in that moment.

If you’re feeling stressed or worried, give yourself the space to pay attention to exactly how that’s showing up (hunched shoulders? churning tummy?) for the time you’ve allocated to yourself.

It’s the commitment to pausing and paying attention at moments of tension that can be the most powerful way to change our patterns.

3. Notice what changes

When you’ve started a new activity, there are two benefits to noticing how it’s impacting you: it can motivate you to continue, and it can also show you where you might want to change your approach.

If you don’t do it already, journalling first thing in the morning (“morning pages” as taught by Julia Cameron in The Artist’s Way) is a fantastic tool for tracking your emotions and recording how you’re doing when you make changes in your life.

Notice if after a few weeks or months mindfulness has an impact on how you’re responding to challenges or upsets, or your approach to what’s going on in your life.

Ask yourself if practicing mindfulness has felt challenging at all, and whether it’s time to make any changes.

For example:

  • Could you change the time you’re practicing? Perhaps you’re too tired at night and it would work better for you to get up a bit earlier so you can be mindful before work
  • Could you set up prompts to help you be more consistent? An alarm on your phone, or an app that might support you if you find yourself forgetting or skipping sessions?
  • Could you find support or training? A local class, coach or online group to answer questions and help overcome the feeling of ‘not doing it right’?

When you just don’t have time

If you’re thinking “I’d love to make some time to be mindful – but I barely have five minutes to myself these days” then it might be time to create some time to nourish yourself before things get too much.

BeFruitful is our signature time management program designed by women, for women – and we promise it will help you find an extra 5 hours in your week, at least. Read the full details and book your place on this life-changing training by clicking here.

Not every approach works for every woman. But unless you give it a try, you won’t know if this is a technique that might make all the difference. With the current levels of stress, anxiety and burnout in women it’s vital that we each find the ways that work best for us to maintain our wellbeing and take care of our physical and mental health.

Have you tried mindfulness? How did you get started, and do you have any tips to share with anyone who’s curious about bringing it into their lives? Let us know in the comments below.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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How is wellness different from health?

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

When it comes to taking care of yourself, making sure you’re in optimum health has got to be a priority for all of us.

It’s fundamental, isn’t it – if we’re not physically doing OK, there’s no way we can perform at our best intellectually, emotionally, or spiritually. If you’re sick, injured or unwell, you’re probably not going to do much at all.

But when it comes to looking after ourselves there are a lot of different concepts floating around. It can start to get confusing.

How is wellness different from health? What’s really necessary and what’s a luxury busy women can’t afford? Here’s what you need to know.

Health: the foundation of it all

When we talk about health, we’re looking at the basics. Are you well in yourself – not fighting a virus, rundown to the point of exhaustion, or battling a chronic illness that won’t go away?

Health is often defined as a state in which we’re not suffering from any illness. In that sense, we can end up describing health by virtue of what it isn’t. So if we’re trying to be healthy, we’re essentially trying to be “not sick”.

It’s a classic “away from” motivation, because it comes from a wish to move away from the outcome we don’t want – in this case, being unwell in some way.

The trouble is, this kind of “away from” motivation can be limiting, because when the immediate impulse has passed, our momentum drops off. It’s the kind of thinking that can lead us to make all kinds of positive changes in our lives when we have a bit of a health scare, or when someone close to us gets a scary diagnosis. We don’t want that to happen to us, and so we vow off the sugar and the junk and start juicing like our lives depend on it.

But when things have improved – the flu that laid you up for a week passes, or you don’t get the bad news you’ve been dreading – your drive to maintain these changes wanes too.

Of course, the wish not to get sick might be strong enough to keep you motivated to make positive choices indefinitely. But for even the strongest willed of us, it’s a challenging way to maintain discipline.

Have you ever been on a real health kick and then gone on holiday, felt great, and proceeded to massively overdo it on the afternoon glasses of rosé and sugary desserts?

It might well have been because your motivation to live healthily was all about avoiding feeling bad. Relax somewhere beautiful, and you’re feeling blissed out – so you’ve got no incentive to stick to your plans.

Shifting our thinking: the wellness perspective

This is where it can be helpful to think about a word that’s being used more and more often these days: wellness. Wellness, or wellbeing, is how we describe a state that’s more than just the absence of sickness.

It’s a positive state of true vitality: rather than “not feeling tired”, you have bags of energy to achieve everything you want to. You’re not only meeting your basic needs, you’re actually getting the best of what you need in abundant qualities.

When you meet someone who’s not just baseline healthy, but is really thriving, you can sense it. Their eyes shine, they’re quick thinking, and you find yourself thinking “I want what she’s got”.

Thinking about our physical needs in terms of wellness moves our motivation into a “towards” framework. We want to exercise, meditate, eat healthily and make sure we’re hydrated not because we don’t want to get sick, but because we want to really feel great, all the time.

So when you’re offered an extra glass of wine with dinner, you say no because you’re looking forward to feeling fresh and clear headed in the morning – not because you’re avoiding a hangover. Same outcome, different motivations.

Of course, there are lots of other ways we can distinguish health from wellness, and countless ways of ensuring you feel at your best. But this towards/away from distinction can be a helpful place to start when it comes to considering how you take care of yourself, and what outcome you want.

Don’t you deserve to enjoy more than just the absence of illness, but instead to experience true vitality and joy? It’s certainly the way you’ll have the biggest positive effect on those around you, in your family, community and professional life.

We explore the different kinds of motivation as well as how to make sure your needs are met so that you can thrive in our life-changing 12 week program Be Powerful: Unleash the real you. Click here if you’d like to find out more.

How about you?

Is wellness a concept that’s a part of your life, or do you prefer to think about being healthy? These terms often get used interchangeably, so I’m curious to know what you think.

Our intention is simple. To support professional women to handle the day-to-day so they can unleash the bigger impact they feel called to make in the world.

We believe real leadership is less about skill, and more about having a well of physical, emotional, intellectual and spiritual strength to draw on. Every week we support thousands of grassroots leaders globally with our free articles, videos and online trainings with powerful tools and methodologies created BY women FOR women.

Become One of many™ women creating strong, meaningful connections in our community.

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Guest blog: How to heal burnout

By

Elaine Wilkins

Elaine Wilkins

Founder at The Chrysalis Effect
Elaine Wilkins is the multi-award winning Founder and author of The Chrysalis Effect, first ever accredited training in ME, CFS and Fibro Prevention and Recovery, building an international network of experts on fatigue recovery. She is also a round table mentor for One of many. The Chrysalis Effect Online Recovery Programme for fatigue and fibromyalgia recovery is currently helping over 2600 people in 24 countries with their recovery.
Elaine Wilkins

Latest posts by Elaine Wilkins (see all)

There is a lot written about burnout and adrenal fatigue. The peak age of onset of fatigue related illness is people between the ages of 20 – 40, 82% of whom are women. Women just like you, who live busy, full lives with families and careers. Women who move out of their body and live in that headspace of tasks, responsibility and juggling time. Women who find they can’t get out of bed one day and say, ‘I just never thought it could happen to me’.

The 82% statistic only exists because we get so used to suppressing or over-riding the early warning symptoms our body sends. It signals the need for us to slow down via a headache, a feeling of overwhelm or a bloated gut. It is whispering the need to make some important changes.

It’s not just us, we get used to our friends and colleagues saying how ‘crazy busy’ they are, and how they long to stop but can’t. The biggest problem is, ‘out of balance life’ has becomes our society’s norm. Our bodies are amazing and as women we are incredibly resourceful, so we tend to adapt to problems as they arise and take on more and more. The difficulty comes when curve balls like a relationship breakdown, bereavement, financial crises or a virus hit us at a time when we have depleted our reserves.

Taking a moment to identify any physical ‘Early Warning Signs’ you might be experiencing and taking a quick glance at the checklist of the most common ‘Coping Mechanisms’ will be a useful snapshot of how you are taking care of yourself right now and whether it’s time to make some beneficial changes.

Early Warning Signs- Are you experiencing any of these regularly?

  • Headaches increasing in frequency and severity
  • Feeling stressed with normal workload
  • Sudden bouts of total exhaustion often before you are due to do something you don’t enjoy
  • Fuzzy head/poor concentration
  • Feeling overwhelmed
  • Sleep problems
  • Anxiety, busy racing mind
  • Bloating/ Irritable Bowel syndrome
  • Pins and needles in face
  • Unexplained pain in joints or muscles
  • Palpitations
  • Waking exhausted
  • Migraine
  • Vertigo
  • Short term memory problems
  • Poor word recall
  • ‘Jangly’ or ‘juddery’ feeling inside body
  • Struggle to cope with noise
  • Low mood
  • Tearful
  • Reaction to caffeine
  • Poor tolerance to alcohol

Coping Mechanisms – Are you using any of these to improve how you feel?

    • Caffeine
    • Energy Drinks Red Bull Lucozade/Sports Drinks
    • Alcohol
    • Anti-depressants
    • Sleeping tablets
    • Comfort eating with sugary or high fat foods
    • Screening calls to avoid having to speak to people
    • Withdrawing from social events
    • Putting on an act or brave face
    • Dishonesty about how tired or unwell you feel
    • Started a gym routine to build stamina to combat exhaustion
    • Blame external circumstances and believe you will feel better when they change
    • Take time off from work just to go to bed
    • Going to bed really early every night just to be able to get up and work
    • Expect energy levels to change on their own
    • Anti-depressants
    • Sleeping tablets
    • Loads of supplements in an ad hoc way

If you have ticked lots of boxes, it’s okay. Awareness is the Key to regaining our balance and health. You have taken your first step toward wellbeing.

Next Steps……

Gaining Clarity

1. Take some time to reflect on where you are right now and where you would love to be in terms of your health and lifestyle.

2. Notice if you dismiss what you really want, in favour of what you feel you must do.

3. Journaling is helpful to access what you been unable or anxious to voice.

Take Loving Action

Prioritise your wellbeing and seek some help and support to rebalance and rebuild your life in a way that honours your wellbeing above all else. Then you will be able to be everything you want to be in the world.

Claim Your Birth Right

Wellbeing is about feeling grounded, vibrant, and excited about your life. It’s only when we shine a light on behaviours, we may have slipped into, that we gain the perspective to take responsibility for creating our health and a life we truly love.

About Elaine Wilkins

The Yoga Retreat Reveller and Quad biking Glam-mother!

After losing her health to Chronic fatigue in 2000 Elaine had been written off as long term chronic patient because at no point did physicians look at underlying causes of her health crash. It took a 6-year journey to recovery. Her mission was set to change this.

Elaine Wilkins is the multi-award winning Founder and author of The Chrysalis Effect, first ever accredited training in ME, CFS and Fibro Prevention and Recovery, building an international network of experts on fatigue recovery. She is also a round table mentor for One of many. The Chrysalis Effect Online Recovery Programme for fatigue and fibromyalgia recovery is currently helping over 2600 people in 24 countries with their recovery. She is delighted that the first NHS GP Pilot begins in June. Find out more at www.thechrysaliseffect.co.uk

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How to drink enough water

By

Joanna Martin

Founder: One of many. Author. Ex-doctor. Entrepreneur. Sister. Sometime Actor. Baby Wrangler. Personal Chef. Mother.

Latest posts by Joanna Martin (see all)

If there was a really easy, almost completely free way to increase your energy, boost your performance and make you look younger, would you leap at it? Most of us have a vague idea we could probably be more hydrated. But we don’t always know how to drink enough water, so today I want to share what I’ve learned about how to easily make this huge difference to your life.

Simply upping our water intake is one of the most effective things you can do to impact your mental clarity and our overall wellbeing. So if you know you’re going through your days drier than an Aussie backyard at the end of a long summer, read on.

The day I realized how important water is

My personal “aha” moment came a while back, when I got so rundown that I ended up in a clinic to have intravenous vitamins administered via a drip. (It’s an extreme example, I know!).

Incredibly, I started feeling better almost immediately – even before the vitamins could possibly have taken effect. That’s when I realised the reason was simple: the hydration boost I was getting from the drip meant I finally had enough water in my body.

There and then, my intellectual understanding that my body needed water was transformed into an experience of just how much of a difference it can make.

From one quick blast of hydration I felt happier, more energized and mentally sharper than I had done in weeks. Nowadays, I’m evangelical about the difference simply staying hydrated can have on our lives – and I also know it’s not as easy as it sounds.

Research shows that 80% of adults in Australia and 75% in the United States are dehydrated, so if you suspect you could do with drinking a bit more water but aren’t sure how to make that intention a reality, read on.

Water makes a bigger difference than we think

If you’ve ever felt tired for no reason, felt foggy or stuck, or just feel that you’re not performing at your best, try looking at your hydration habits. Keeping hydrated makes a difference to so many areas of our lives.

Water…

  • Helps alkalize the body
  • Plumps our cells, making us look more “well”
  • Balances our moods and emotions
  • Increases our metabolism: drinking water has been proven to reduce hunger and also temporarily improve your metabolism by 24-30%.
  • Helps our joints stay lubricated and our organs functioning optimally
  • Boosts our cognitive ability. Research by a UK university found that when we’re dehydrated we’re as prone to making errors whilst driving as if we’d drunk low levels of alcohol – and yet many of us make most of our decisions in this state!

How to know if you’re dehydrated

A drop of just 1% in hydration can negatively affect our cognitive ability and mood. It takes a drop to 2% before we start feeling thirsty, by which point we’re already dehydrated.

Of course, if you already drink plenty of water, I’m not suggesting you overdo it. Drinking more than the recommended amount can actually be harmful.

But if you know you tend to skip hydrating yourself, think about whether you’ve experienced any of these symptoms:

  • Feeling tired even before you start your day
  • A heavy headed or “brain fog” sensation
  • Headaches
  • Getting cravings for certain foods
  • Feeling down or dejected

Any of these could be a sign you need to up your water intake.

3 top tips for how to drink enough water

If you’re curious about the difference water could make to your wellbeing, it’s time to get some good hydration habits in place.

  1. Make sure you’re drinking the right stuff

Staying hydrated is best achieved with water (coffee and alcohol can actually dehydrate us). Our bodies also need salt to absorb water, so try experimenting with a “hydration hero” once a day to see if that helps you get more of the benefits. Simply mix 1 part fruit juice to 4 parts water, and add a pinch of salt.

  1. Try water scheduling

I learned this tip from Geeta Sidhu-Robb, health coach and one of the mentors at our BeVital retreat, and I’ve used it ever since. The idea is to set a schedule for how much water to drink during the day. Here’s how the day breaks down:

  • 1 glass of water first thing in the morning
  • 2 glasses of water at 12pm, 3pm and 5pm
  • 1 glass of water at 7pm
  • Bonus: 1 glass of water at 10pm (if you’re still awake!)

For me, this schedule made a huge difference. I literally set an alarm on my phone to remind me to go and drink my water (these can also be great prompts for quick movement breaks). But what works for me might not work for you, which leads me to my third suggestion…

  1. Know yourself

Lots of us have tried to increase our water intake at various times, but we each have our own unique needs. Maybe you’re more of a water sipper – having a jug of water on your desk is a better strategy than drinking whole glasses at certain times. Personally, I hate drinking cold water first thing, and prefer to have a mug of hot water with a squeeze of lemon. Or perhaps you’d rather have herbal teas to make up your quota.

Whatever your preference, you might be surprised what a difference upping your water intake can make. Got a tip or a story to share about your hydration? Let us know in the comments!

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Guest Blog: 10 things you need to know about your hormones

By

Nicki Williams

Nicki Williams

Nicki Williams is a qualified Nutritional Therapist, author, speaker and founder of Happy Hormones for Life, helping women to get back to their absolute best – slimmer, energized, more productive and in full control of their hormones!
Nicki Williams

Latest posts by Nicki Williams (see all)

Are your hormones sending you on a physical and emotional roller coaster? You might not be aware how much these little chemical messengers actually rule your life.

Did you know that there are over 100 identified hormones in the body? And they aren’t just about your monthly cycle — they control your metabolism, weight, energy, mood, brain function, sleep and much more…

Hormones really do control how we look, feel, think and perform — and for something so important, we don’t know an awful lot about them.

So here are 10 of the most important things to know about your hormones;

1) Deprivation diets don’t work

Deprivation diets won’t work if your hormones are out of balance (and that’s for most women over 40!). That’s because this type of diet puts your body into stress mode — it literally thinks you are in a famine!

Once in stress mode, cortisol kicks in and tells your fat cells to hang on for dear life and shutting down your metabolism, so when you start eating normally again, guess what? Yep, even more weight goes on and here we go again…

TIP: Ditch diets for good and start nourishing your hormones instead so that they increase your metabolism and get you burning fat, not storing it.

2) Your stress hormones have priority over everything

When your body is in survival mode too often, high levels of cortisol will not only store fat (usually around your belly), but will suppress your immune system, cause digestive issues and crash your energy levels and sex drive.

TIP: Recognise your stressors (it might not be just the obvious ones) and prioritise daily stress management (deep breathing, yoga, mindfulness, music etc).

3) Peri-menopause can start at 35!

Some women sail through these years, but the majority will suffer with symptoms including fatigue, weight gain, mood swings, PMS, brain fog, poor sleep, low libido and hot flushes.

TIP: You are much more likely to sail through these years if you have a hormone friendly diet and lifestyle. Start now!

4) Sleep is non-negotiable

Getting less than six hours of sleep a night can seriously impact your energy, mood and waistline, as well as increase your risk of more serious health conditions as you get older.

TIP: Make sure you are prioritising a good night’s sleep — get to bed by 10.30, switch off your gadgets, keep the room pitch black and avoid caffeine/alcohol.

5) Don’t skimp on the fat

Many of your hormones are made from fat, so stay away from the skinny lattes! Eating healthy fats also helps you feel full and balance blood sugar, reducing insulin (your fat-storing hormone).

TIP: Choose avocados, nuts, seeds, olive oil, coconut oil, organic full fat dairy, grassfed meat and oily fish.

6) The gut — hormone connection

Your gut and hormones are inextricably linked! Food sensitivities or gut flora imbalances can upset the way your hormones work and reduce the absorption of the nutrients your hormones need.

TIP: Cut out any foods that you might be sensitive to (gluten, dairy, soy and corn are the big ones) and see if your symptoms improve. Get tested if you suspect any underlying infection. Eat more fermented foods (live yoghurt, sauerkraut, kefir, kombucha) to restore your good bacteria.

7) Look after your liver

If your liver is clogged up, toxins and waste can hang around longer than necessary, messing with the natural detoxification of your hormones, especially oestrogen.

If your liver is busy with that bottle of wine you had last night, it won’t be able to deal with your oestrogen, recirculating it back into your system, potentially causing PMS, bloating, headaches, mood swings and breast tenderness.

TIP: Reduce your exposure to toxins around you. Switch to more natural organic household and personal care products, avoid plastic, reduce alcohol and choose organic foods.

8) Vitamin D is your secret hormone

If you live in the UK or Northern hemisphere, you are likely to be Vitamin D deficient, as you are not going to be getting enough year round sunshine.

Vitamin D is actually a hormone, and it supports all your other hormones, as well as being a huge friend to your immune system (and an important breast cancer protector).

TIP: Get your Vitamin D levels tested and take supplements throughout the winter months.

9) Your thyroid hormones run your metabolism

If your thyroid hormones are too high, you’ll get anxious, sweaty, palpitations and weight loss. Too low and you could have fatigue, weight gain, brain fog, low mood, cold hands/feet, PMS, hair loss and a lot more!

TIP: Get your thyroid properly tested if you suspect you may be affected (contact us for info on testing). Eat coconut oil to help boost your metabolism.

10) Too much exercise can ruin your hormones

Many women think they have to do more exercise to lose weight. But too much and the wrong kind can increase cortisol, stressing out your body and actually making you hang on to fat!

TIP: Exercise smarter. Listen to your body. Take regular breaks from sitting. Walk more. Short burst (or HIIT) training can increase fat burning hormones like testosterone and growth hormone. Do yoga. Vary your routine.

Look after your hormones and notice the difference

There is a lot more to know about hormones (I’ve been studying them for over seven years!) but if you get to grips with these 10 first, you’ll start to notice a real difference.

If you’d like any help with your own hormone issues, you can download my free Hormone Balancing Guide or get in touch for a free 30 minute Discovery Call.

 

About Nicki Williams

The chocolate, coffee and wine loving nutritionist!

Nicki Williams is a qualified Nutritional Therapist, author, speaker and founder of Happy Hormones for Life, helping women to get back to their absolute best – slimmer, energized, more productive and in full control of their hormones!

After failing to find any medical help for her symptoms of exhaustion, weight gain and hormone issues herself in her early 40’s, she discovered that she could turn things around using diet, lifestyle and natural supplements.

She went on to qualify as a nutritional therapist and hormone expert, and now helps women all over the world with her online programmes, workshops and individual and group coaching.

She has recently published her first book;

It’s not you, it’s your hormones; The essential guide for women over 40 to fight fat, fatigue and hormone havoc.

You can get it here on Amazon.