Month: December 2023

Stress has become a constant companion for many; a pervasive element that often feels inescapable. However, there are simple, delightful ways to release this stress and invite serenity into our lives. These activities, akin to soul food, nourish our being, offering a tranquil escape from the daily grind. If you’re short on ideas, here are a few to get you started.

1. Watch a sunset: There’s something inherently calming about watching the day come to a close. The vibrant hues of a sunset are not just a visual feast but also a reminder of nature’s cyclical beauty. It’s an opportunity to reflect, unwind, and appreciate the passage of time.
   
2.  Swimming in the sea: Immersing oneself in the vastness of the sea is a humbling and invigorating experience. The rhythmic sound of waves and the sensation of water enveloping your body can be incredibly soothing, offering a sense of release and freedom.
   
3. Practice yoga: This ancient practice combines physical postures, breathing exercises, and meditation, promoting both physical and mental wellbeing. Yoga helps in managing stress, improving flexibility, and fostering an overall sense of balance.
   
4. Listening to your favourite song on repeat: Music has a profound impact on our emotions. Playing your favourite tune can be a therapeutic experience, elevating your mood and sometimes, offering a much-needed catharsis.
   
5. Connect with creativity: Engaging in creative activities such as painting, writing, or crafting can be deeply fulfilling. It’s a way to express oneself and find a sense of peace in the act of creation.
   
6. Get in the garden: Tending to plants, feeling the soil between your fingers, and watching something grow is a grounding experience. Gardening not only brings you closer to nature but also imparts a sense of accomplishment and tranquillity.
   
7. Take yourself off for an adventure: Sometimes, a change of scenery is all you need to break the monotony and rejuvenate. Whether it’s a day trip to a nearby town or a hike in the hills, adventures can refresh your perspective.
   
8. Walk in nature: A leisurely walk amidst nature is a simple yet effective stress buster. The tranquillity of natural surroundings, the fresh air, and the gentle pace of walking are all conducive to relaxation and reflection.
   
9. Have a bath: A warm bath can be a sanctuary of calm. It’s a private retreat where you can unwind, perhaps with some aromatic oils, to soothe your senses and wash away the stress.
   
10. Read a book: Escaping into the world of a book is a timeless form of relaxation. Whether it’s fiction, non-fiction, or poetry, reading not only entertains but also provides a welcome respite from the outside world.
    
11. Going on a picnic: There’s something quite delightful about a picnic. It combines the joys of tasty food, the beauty of the outdoors, and the pleasure of company, all of which can contribute to a sense of well-being.
    
12. Volunteering for a charity: Helping others can have a profoundly uplifting impact on your mental health. Volunteering offers a sense of purpose, connection, and the joy of making a difference.

Incorporating these activities into your life needn’t be a grand undertaking. Even small doses can have a significant impact. The key is to find what resonates with you and make it part of your routine. In doing so, you’ll find that these simple pleasures are not just activities, but nourishment for the soul, enabling you to welcome more calm into your life.

Inflammation is a word that gets a lot of airtime these days – and for good reason.

While you might think of inflammation as the swelling that happens when you twist an ankle, or when acne is red and inflamed, these are localised acute inflammatory responses and are generally expected from the immune system in these situations.

Chronic systemic inflammation is mostly silent, however, which means we don’t see it on the outside and may not be aware it is happening. This is problematic because the inflammation persists over time, rather than being an acute reaction, and causes damage. It has been linked with numerous chronic diseases as well as degeneration and ageing. And while we can’t prevent ageing, we can absolutely influence how rapidly this occurs from the inside out.  

What we eat plays an important role in the body’s levels of inflammation. This means that how you choose to nourish your body can either promote or decrease inflammation – let that empower you. Each and every time you eat, you have an opportunity to choose foods with anti-inflammatory effects. Yet please know that this doesn’t mean you need to, or should, try to be ‘perfect’ – there is still room to enjoy some less nutritious foods that you love as part of an overall nourishing way of eating. This is part of a healthy relationship with food, and it’s important to remember that other factors, such as stress, can influence inflammation as well.

When it comes to lowering inflammation, it’s really about your overall eating pattern, rather than a single food or nutrient. A way of eating that is based on whole, real foods, particularly plenty of colourful fruits and vegetables, and that minimises highly processed foods and drinks is very beneficial. So, introducing just one food that has anti-inflammatory properties won’t overcome an overall poor-quality way of eating – although it is certainly a step in the right direction. Do your best to eat mostly eat food (real food), not junk.

Change truly can begin with one small swap or decision. One step in the right direction can give us the confidence and momentum to take another, and another, and over time this can really add up. So, with that in mind, here are five anti-inflammatory foods to consider adding in regularly.

1. Oily fish

Oily fish are the main food sources of long-chain omega-3 fatty acids, which have anti-inflammatory actions. While the body can convert some of the fatty acids in certain plant foods (such as flaxseeds and chia seeds) into these long-chain omega-3 fatty acids, this conversion is limited so consuming them directly from oily fish can be highly beneficial (if you consume fish). Some examples of oily fish include wild salmon, mackerel and sardines.

2. Turmeric

Turmeric, and a key bioactive substance that it contains called curcumin, is well known for its potent anti-inflammatory properties. Add it to curries, soups, dhal, or try a turmeric latte. Turmeric can be purchased fresh (you can usually find it near fresh ginger and garlic in a supermarket produce section) or as a dried powder. Ginger also has some fantastic anti-inflammatory properties, so if turmeric doesn’t appeal you might like to try including this instead.

3. Berries

Berries are rich in various nutrients and other beneficial substances, such as anthocyanins, with anti-inflammatory actions. If you can, opt for a variety of different coloured berries—including blue, purple, and red—as they will contain different types and amounts of these beneficial substances. Buying a frozen pack of mixed berries (ideally organic) can be a cost-effective way of including a variety of types. I especially love blackcurrants as they are particularly rich in anthocyanins, a key reason why I included them in my Bio Blends Organic Daily Greens and Reds powder.

4. Leafy greens

Not only are leafy greens rich in a variety of vitamins and minerals, they are also packed full of other beneficial substances that have antioxidant and anti-inflammatory effects. Think spinach, rocket, kale, broccoli, cabbage, silverbeet, and more. Fresh herbs like parsley are also wonderful—plus, they can add so much flavour to your meals.

5. Extra virgin olive oil (EVOO)

Swap vegetable and seed oils for a good quality extra virgin olive oil (EVOO). EVOO is rich in polyphenols—natural substances from the olives that have potent antioxidant and anti-inflammatory actions. EVOO is great for making dressings or for drizzling on salad and vegetables—and adding this will actually help your body to absorb more of the nutrients from the vegetables. In general, good quality EVOO can also be used for most home cooking as the high levels of antioxidants in the oil protect it from damage when heated. There are usually different options available with varying flavour intensities, so you may like to find one that suits your taste preferences.