by Emma G | Nov 20, 2024 | Behaviour
As we approach the end of the year, it’s common to feel drained. The holiday season, the demands of work, and the shifting seasons can all contribute to a sense of exhaustion. Despite feeling tired, it’s important to continue prioritising your health. Here are a few ways to maintain your daily health practices even when your energy feels low:
1. Simplify Your Routine
When you’re tired, complexity can be overwhelming. Stick to the basics—focus on the key practices that make the most difference, like staying hydrated, eating nutritious meals, and getting some form of movement. Simplify your workouts, opting for shorter but effective routines, or even a walk outdoors to keep your body moving.
2. Listen to Your Body
It’s crucial to acknowledge how your body feels. If you’re too exhausted for an intense workout, take a rest day. Consider yoga or stretching exercises to gently ease tension without overwhelming yourself. Your body needs time to recharge, so don’t feel guilty for taking a break when necessary.
3. Prioritise Sleep
Sleep is the foundation of all health. When you’re feeling tired, ensure you’re getting enough rest. Try to maintain a consistent sleep schedule and avoid late nights that can further drain your energy. Quality sleep will help replenish your energy levels and improve your overall well-being.
4. Stay Consistent, Not Perfect
Health practices don’t need to be perfect. If you’re tired, aim for consistency rather than intensity. A 20-minute session of mindful movement, a quick meditation, or even just taking a few minutes for deep breathing can be enough to support your health without overdoing it.
5. Nourish Yourself
End-of-year fatigue can be worsened by poor nutrition. Opt for whole, nutrient-dense foods to fuel your body. Include plenty of fruits, vegetables, lean proteins, and healthy fats. Staying hydrated and avoiding too much sugar, alcohol or caffeine will also help you maintain steady energy levels.
6. Get Outside
Fresh air and natural light can work wonders for combating fatigue. Even if it’s just a short walk outside, the exposure to sunlight and nature can help boost your mood and energy levels. This is also a great opportunity to practise mindfulness and connect with your surroundings.
7. Be Kind to Yourself
End-of-year fatigue doesn’t mean you’ve failed at your health practices. Remember, it’s okay to slow down and adjust your routine. Be compassionate toward yourself, and recognise that taking care of your mental and physical health during this time is just as important as when you’re feeling energetic.
Conclusion
While end-of-year tiredness is a natural part of the season, it doesn’t mean you have to completely abandon your health practices. By simplifying your routine, listening to your body, prioritising rest, and nourishing yourself, you can continue to nurture your health without overwhelming yourself. Remember, small, consistent efforts can have a big impact. Doing a little each day and maintaining that consistency, even when you’re tired, is the key to long-term health. It’s not about perfection, but about showing up for yourself every day, no matter how small the effort.
by Emma G | Mar 10, 2024 | Parkinson's Disease
Living with Parkinson’s disease presents unique challenges, but emerging research underscores the transformative impact of exercise on managing its symptoms. Beyond the physical benefits, regular physical activity has been proven to enhance overall well-being and quality of life for individuals grappling with Parkinson’s.
Exercise serves as a powerful ally in the battle against Parkinson’s, offering a range of benefits that extend far beyond the confines of a gym. One of the primary advantages is the positive impact on motor function. Rigorous workouts, including aerobic exercises, strength training, and flexibility routines, have been shown to improve balance, coordination, and overall mobility—common challenges for those with Parkinson’s.
Exercise has been linked to a reduction in the severity of non-motor symptoms, such as depression and anxiety, which often accompany Parkinson’s disease. The release of endorphins during physical activity acts as a natural mood booster, contributing to a more positive mental state.
Engaging in regular exercise may slow down the progression of Parkinson’s by promoting the release of neuroprotective factors. Studies suggest that physical activity stimulates the production of brain-derived neurotrophic factor (BDNF), a protein associated with the growth and survival of neurons. This neuroprotective effect is crucial for individuals with Parkinson’s, as it may help preserve brain function and delay the onset of more severe symptoms.
The significance of exercise in managing Parkinson’s disease cannot be overstated. By embracing a consistent and tailored exercise routine, individuals with Parkinson’s can empower themselves to take an active role in improving their physical and mental well-being, ultimately enhancing their overall quality of life.
I work 1-on-1 with clients with Parkinson’s Disease and currently have 4 x group classes a week for people with Parkinson’s. Please get in touch to discuss which option could work best for you.
by Emma G | Apr 14, 2021 | Behaviour, Business of Health, General Health, Movement
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by Emma G | Aug 12, 2020 | Behaviour
What is disordered eating?
Is it…?
- not eating breakfast
- having a cheat meal every week.
- fasting
- keto
- obsessing about macros
- binge and restriction cycles
We all choose different ways of eating and it’s a subject that brings up passion and conversation in people. A lot of us like to defend our choices and even preach about them. Eating, food types and behaviours is such an interesting topic, unlike smoking and other behaviours, it’s something we are unable to give up. There are so many posts, opinions, influencers, marketing ploys all attempting to push their way of eating, it can be a confusing mess trying to decipher it all.
Disordered eating can be used to describe unhealthy eating behaviours and concern about body image. It covers a range of irregular eating behaviours that may have not yet developed into a diagnosed eating disorder. People experiencing these behaviours maybe under a significant amount of physical, mental and emotional stress. This is a very serious issue and can progress into a diagnosed eating disorder.
How do you know if you have disordered eating behaviours?
I believe that most of us have some form of disordered eating from time to time, in varying levels and in different ways.
Physical and mental symptoms to look out for in yourself or loved ones
- Dieting
- Substantial weight fluctuations
- Rituals and routines with food and exercise
- Feelings of guilt around eating
- Preoccupation with food, weight, body composition, body image
- Loss of control around food
- Purging behaviours post eating
- Physical signs could be bad breath, dry skin, brittle hair, tooth decay
- Gut issues
- Amenorrhea, F.A.T (female athlete triad) / RED-S (relative energy deficiency in sport)
Having had, and still having a turbulent relationship with food, I would say that dieting is a disordered eating behaviour. Dieting can encourage the restrict and binge cycles. I ask my clients to try and find a way of eating for life, not for 8 or 12 weeks. If you are doing something you can’t maintain long term, then that’s a diet. Ask yourself, is your current way of eating serving you? Can you continue to adhere long term? How about instead thinking of permanent wee changes you can make to your eating behaviours for the long term?
Disordered eating is a serious issue, once behaviours become classified as an eating disorder, then we class the illness as psychological. Be aware that your disordered eating behaviours may jump in and out of various eating disorders even if you don’t exhibit the exact criteria for diagnosis.
Eating Disorders
- Bulimia nervosa – eating excessive amounts and purging in some way post eating
- Anorexia nervosa – restricting food intake
- Binge Eating Disorder (B.E.D) – excessive compulsive food consumption
- Avoidant Restrictive Food Intake Disorder (ARFID) – person avoids a certain type of food(s) completely
- Other specified feeding and eating disorder (OSFED) – behaviours overlap and jump in and out of the above
If the above is resonating with you in regard to yourself or others, then there are many tools to help.
Throughout my recovery I found that you need a team of people supporting you, encouraging you and nurturing you to help you through this, I believe you can’t do this alone.
If you would like some guidance with tools or where to start on your path to recovery, then please get in touch with me.
[email protected]
027 431 5920
by Emma G | Jun 22, 2020 | Ageing, General Health, Movement
Walking is such a great first step, he he, in improving your health. It’s convenient, you can do it from anywhere, you don’t need any specific gear or clothing and you have the available tools to start now. Walking is a natural activity, it’s a sustained aerobic exercise that is common for all of us, excluding those who are disabled or extremely frail.
The great thing about walking is you are completely in charge of the intensity, duration and frequency. “It is a year-round, readily repeatable, habit-forming activity and the main option for increasing physical activity in sedentary populations.”*
In today’s World where physical inactivity levels are rising, walking could be the solution to getting you on your feet. Unlike a lot of physical activity, there is little, if any, decline in middle age, so again its available for most of us. It is available to us all year round. It has the added benefits of increasing a person’s independence and social well-being. When I’m out walking, I smile at people I pass, stroke various dogs and look around taking note of my environment. Even though it can be a solitary activity you can still feel part of a community when walking. On other occasions I will be earphones in and listening to a podcast, this makes for great me time.
Did you know that there are indications that walking increases bone related strength? Walking is weight-bearing, it keeps the leg and trunk muscles strong and their joints flexible. Getting up, moving about and changing positions during the day helps your body stay healthy, your body likes variety, it doesn’t like being stuck in a chair all day.
Walking at low or moderate intensities is associated with cardiovascular benefits, it may help improve cholesterol profile, help control hypertension (high blood pressure) and as mentioned above, slow the process of osteoporosis by strengthening your bones. If you stick to a brisk pace it will provide enough cardiovascular training for most adults, think sweaty and heavy breathing.
Walking can help with weight loss and maintenance in a low impact way. Not all of us are built for running or high intensity exercise.
Getting outside and on your feet will help with vitamin D absorption from the sun, in winter in New Zealand I guarantee that most of us are walking around vitamin D deficient as we are not able to absorb enough from the sun.
I find going for a walk brings me a lot of inner peace, if I’m feeling troubled or a bit anxious, I get out for a walk and aim to stay present in my surroundings. I look for flowers and interesting buildings, I get out of my head and appreciate my community.
Walking helps improve your mood, eases anxiety and reduces social withdrawal. When I’ve been in my depression bouts, getting up and getting my shoes on to go for a walk, even though that was hard to do sometimes, really helped. During Covid walking really helped me, I got to find new places locally and even got lost in Westmere once.
Several clients mention that during the week they don’t have time to leave the office for a wee walk. While I understand, I do always think that you do have the time and if you put the boundaries in place people will respect them, though that’s a different topic. A good excuse for doing it is that walking promotes creative thinking. If you are stuck on something and sitting at your work desk, get up, get outside, move your body and I’m sure you will move towards the solution once you return to your desk.
All the different fitness trackers can be really motivating for some people. I always suggest getting a couple of weeks data before setting yourself targets, then increasing incrementally; keeping goals just a wee further out from your comfort zone.
Humans are made to move, most of us need to move more, and I’m talking move not exercise hard out. You can try and fit it into your day by walking to work or by trying to increase daily steps, so that it doesn’t become another thing you have to do at the end of each day.
Get yourself a walking buddy, dog, comfy shoes, clothes, a water bottle and you’re ready to go. Dress for the weather and start small. I’m going to say it, one step at a time team. Starting is the key… start today.
*Morris, J.N., Hardman, A.E. Walking to Health. Sports Med 23, 306–332 (1997). https://doi.org/10.2165/00007256-199723050-00004
Rippe JM, Ward A, Porcari JP, Freedson PS. Walking for Health and Fitness. JAMA.1988;259(18):2720–2724. doi:10.1001/jama.1988.03720180046031
