April 2024 Edition. De-stress!

A monthly nudge with 5 tips on Mindfulness, Exercise, Nutrition, Sleep and Relationships. The MENS r.

The content is put out in the “Middle” of the month, to focus us on our “Midlife” journey.

Mindfulness - Stress Awareness Month.

What better way to manage stress than to team up with an award-winner? James Davis is one half of the Midlife Mentors. He joins me in this latest podcast / YouTube to talk stress, what causes it, and more importantly, what to do about it. The phrase "Be careful what you "feed" yourself" gives you a clue about the value of the insights shared.

Watch it on YouTube here:

Listen here: Spotify Link here:

(Save this post for later if you can't get to it now!)

Energy - Add some more...

It isn't about taking massive steps, or making huge changes. Sometimes it is just a combination of small, incremental gains. A post from Steve Schlenkermann is worth highlighting. He states these suggestions:

• Add 8 oz of water first thing in the morning
• Add 1,000 steps to your current daily step count
• Add lean or plant protein to every meal
• Add one serving of vegetables to every meal
• Add 5-10g of fiber to your day, spread out among meals
• Add 8 oz of water to your total daily intake
• Add a raw veggie snack in the afternoon (like carrots or pepper slices)
• Add one extra piece of fruit to your day
• Add 1 cup of beans or legumes to your day Add a salad before dinner

What could you add?

Nutrition: Mindful Eating and Stress Reduction

Think about your last 24 hours... How did you eat? Wolfing it down in a rush? Watching something whilst eating? What impact does this have?

Instead, take time to be grateful for your food. Look at it, smell it, savour the tastes and textures. What could this do?

1. Optimized Digestion: Smaller bites, and longer chewing enables better digestion and nutrient absorption.
2. Food Enjoyment: Through mindful eating, you'll deepen your appreciation for flavors and textures, amplifying the joy and satisfaction derived from your meals.
3. Efficient Weight Management: By being more aware of when you are hungry, and "full" you can prevent overeating and maintain a healthy weight. Eating quickly, and not breaking it down means less calories are used, and more calories hit the digestive system.
4. Stress Reduction: Make meal times you times, A chance to break from the chaos of daily life. Mindful eating invites you to anchor yourself in the present moment, fostering relaxation and tranquility and therefore alleviating stress and anxiety.

Elevate your next food experience and just focus on the food.

Sleep - It matters for your fellow road users.

According to reports from the National Highway Traffic Safety Administration in the USA, drowsy driving could be responsible for almost 30% of all fatal crashes. More info here on the Sleep Foundation website.

Mild and short-term sleep deprivation can cause dangerous impairments to driving ability. One study by the AAA Foundation for Traffic Safety found that sleeping between six and seven hours a night doubled the risk of being involved in a crash, while getting less than five hours of sleep doubled it again.

Take regular breaks, and when you notice yourself getting sleepy, pull over and take a 20-minute nap in a safe place. Caffeine, opening the window, and turning up the radio are only short-term fixes and may leave you vulnerable to dangerous “microsleeps.”

Relationships.

Why do good relationships matter?? The longest ever study of humans shows that the secret to longevity and happiness is associated with our interactions with others.?

The?Harvard Study of Adult Development?is one of the?longest-running studies on happiness.?It has followed?724 men?since their teenage years in?1938, and remarkably, approximately?60 of these men, now in their?90s, are still part of the study.

?Hear the two study directors discuss more with Dr Rangan Chattergee in this “bite size” clip.

Thought for the Month:

"You don't have to be great to start, but you have to start to be great".

(Zig Ziglar) Featured as the quote of the day on Day 20 of the Midlife Journal.

See you in May on or around the 15th.

Please comment, or share, I welcome any perspectives, good, bad or different.? Feedback is a gift. And remember, ?? One Life, Love Life, Living Life.??

PS. Should you wish to discuss Private Medical Insurance, or Coaching, please message me. It would be great to meet your needs.