Relax, recover and recharge this winter with these simple one-day steps.
1 . Stamp out stress
Constant fretting can be detrimental to your health, so learn to relax and let go of worries you can’t control. Try this technique to ease tension: For a few minutes each day, practise being mindful. Focus only on what’s going on in the present and pay attention to your senses — what you see, hear, feel and smell. Every time your mind drifts to a negative thought or worry, bring it back to the present. If you can do that every day, it’ll make a huge difference to your emotional and physical wellbeing, says Alice Domar, author of Self-Nurture.
2. Beat winter weight gain
Instead of gaining weight this winter, why not try to shed those extra few kilos that have been bugging you for months Consume 1000 fewer kilojoules and expend 1000 more kJ than you currently do to lose 3kg in six to eight weeks. Some ideas to get you started:
3. Get glowing skin
Your skin needs time to repair itself after months of exposure to the summer sun. Dermatologist Jeanne Louw offers these tips for glowing winter skin:
> Exercise regularly. It relieves stress and improves health, which is reflected in a healthy looking skin.
> Use a nourishing moisturiser every day — especially if you live in the Highveld area.
> Don’t forget to wear sunscreen, even when it’s overcast.
4. Get your ZZZ
Winter is the perfect time to catch up on lost beauty sleep. Ellen Mazo and Dr Keith Berndtson, authors of The Immune Advantage (Rodale) say losing sleep can be as detrimental to the mind and body as not exercising, or eating poorly. Make a point of getting your eight hours nightly, and if you have trouble falling asleep, try taking a bath, reading or listening to soothing music before going to bed. Research shows that a simple bedtime routine can help prepare your body to shut down for sleep. See p63 for tips on making sure you get enough shuteye.
5. Spend time online
The internet offers a wealth of health and wellness information, and of course the Shape website (see
www.shapemag.co.za) is your best bet for nutrition and fitness advice. You’ll also find great beauty, psyche and relationship reads, and heaps of motivational tips to keep you going if your enthusiasm for healthy living tends to wane in winter.
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6. Use home remedies
If you’ve forgotten to get your flu shot this winter, try these home remedies to beat colds and the flu:
- Hot drink : Chop 30 g of ginger into boiling water, steep for 5–10 minutes, strain and drink.
- Quick dose: Heat garlic cloves in the oven at 180oC for 30 minutes and eat.
- Healthy meal: Blend 20 basil leaves, two cloves of garlic, salt and olive oil until the mixture becomes a smooth paste. Serve the paste over cooked pasta.
7. Build brain power
To stay mentally sharp, experts agree that it’s essential to regularly exercise your brain. Use time indoors to do puzzles and crosswords or to read. For more info, read Brain Rules: 12 Principles for Surviving and Thriving at Work, Home and School by John Medina.
8. Beat the blues with brainstorming
A study from Princeton and Harvard universities (US) found that when people were made to brainstorm rapidly, they felt happier, more energised and more creative. “It’s like taking your mind for a run,” says Princeton psychology professor Emily Pronin. Try it — quickly jot down 10 things you’d like to get done this month, or 20 ways you can improve your health.
9. Update your CV
Although the job market may look a little bleak, now is the perfect time to re-evaluate your career goals and update your CV without making any hasty moves. Track your accomplishments over the past two years and assess where there’s room for improvement. And if you’re looking for employment now, post your CV online and update it regularly
try www.careerjuction.co.za
10. Peel for potato power
Potato-peel broth is an age-old tradition in many European countries because of its nourishing minerals and mood-boosting effect. Potatoes are an excellent source of feel-good tryptophan and are also high in fibre and potassium. If the broth doesn’t sound appealing, try making a leek and potato soup, potato bake or roast wedges in the oven — they’re all great winter comfort foods with high health benefits.
11. Get in the mood
To boost a lacklustre libido, eat more foods that are rich in zinc, writes Jane Clark in Body Foods for Life; there may be something behind the aphrodisiac powers of zinc-rich oysters after all. Also include sunflower or pumpkin seeds, lean red meat, shellfish and nuts. Other foods to feed your libido include spinach and tofu. Avoid caffeine as it
can dampen your sex drive.
12. Beat cravings
Cravings for unhealthy foods tend to become more pronounced at this time of the year. Ward
them off by including carbohydrates, good fats and protein in every meal, advise experts. If you exclude one food group, you’re likely to crave it later. Some healthy snack ideas: wholewheat pita bread with hummus; an apple or pear with a slice of low-fat cheese; raw veggies with low-fat cottage cheese; wholewheat crackers with peanut butter.
13. Enjoy teatime
Recent research confirms what we’ve known for ages — tea is soothing. British scientists had 75 people drink either four cups of black tea or another beverage daily for six weeks, then measured their stress levels. The tea group had 20 percent lower levels of cortisol, a stress hormone linked to heart disease and belly fat. Researchers say the calming effect is linked to compounds such as theanine, which boost the production of feel-good brain chemicals.
14. Replace chocolate with cocoa
Research published in the Journal of Agricultural and Food Chemistry confirms that cocoa contains more cancer and heart disease-fighting antioxidants than dark, baking or milk chocolate. Another plus is that it packs fewer than 40 kJ per teaspoon and contains zero fat.
15. Book a massage
It boosts dopamine and serotonin levels in the brain, while lowering cortisol levels, thereby increasing feelings of wellbeing. Massage also helps ward off colds and flu by boosting your body’s natural killer cells, the immune system’s first line of defence against illness.
16. Chat up the new guy
Whether you ask your office manager about his new puppy or make small talk with the woman you see every week in your yoga class, pushing past your comfort zone to approach someone new will boost your confidence. According to a University of Chicago (US) study, people who felt connected to others had blood pressure levels that were up to 30 points lower than their lonelier counterparts.
17. Stock up on staples
Research shows that women who frequently cook their own meals consume more fruit and vegetables and less fat than those who often eat out or buy ready made meals. Keep your kitchen stocked with healthy staples such as olive oil, brown rice, couscous, lentils, wholewheat pasta, tinned goods (such as tomatoes, beans, chickpeas, tuna) and frozen veggies, fish and chicken fillets. For delicious, healthy recipe ideas, go to Recipes.
18. Give a little
The more you do for others, the better you’ll feel about yourself, finds a recent study in the Journal of Personality and Social Psychology. Giving or being helpful to others improves your mood, say study authors Gail Williamson and Margaret Clark. You needn’t save the world, a simple act of kindness has feel-good benefits.
19. Take a multivitamin
Choose a product that provides a variety of vitamins and minerals without containing any other chemical components, advises nutritionist Charlene Villinger. “The recommended daily allowance (RDA) for vitamins and minerals will be listed as percentages on the product label, and needs to be between 50 and 150 percent for most of the vitamins and minerals to ensure that you are buying a quality product,” she says.
20. Think positive
According to research from the American Psychological Association, a positive attitude can help protect against illness. Don’t to let negative comments or circumstances get you down, and remember that positive energy will inspire those around you. Keep a visual reminder to think positive — it could be a note on your mirror or a photo that reminds you of happy times.
21. Keep up your water intake
If you find it difficult to get your eight glasses of water a day now that the weather is cooler, aim for five or six and make sure you eat plenty of water replacement foods such as cucumbers, apples, pears and peppers. Herbal teas are also a great substitute.
22. Sexercise
There are numerous health benefits to being sexually active, says Port Elizabeth sexologist, Leandie Buys. “Sex and intimacy with a loving partner boosts self-confidence and satisfaction in the relationship,” she says, and adds that regular sex has similar health benefits to regular exercise. Studies have shown that you can burn up to 630 kJ in a half-hour session — so if you’re not keen to get out of bed for your usual exercise routine, there is an alternative…
23. Bust out the broom
You know that busting dust can protect you from colds, allergies and asthma. But it can also put you in a joyful mood. According to a survey conducted by the market research group International Communications Research, 98 percent of people say they feel good about them-selves when their home is clean.
24. Put on a happy face
Making yourself smile — a real smile, using not just your lips but also those muscles around your eyes — can activate the feel-good parts of the brain, finds a study from the University of California (US). Need some help getting happy on a down dayU Call your most cheerful friend.
25. Eat a little avo
Avocados contain phyto-chemicals that may prevent cancer by killing some harmful cells and keeping others from developing into tumours. They’re also packed with fibre, monounsaturated fats and heart-healthy antioxidants. Try substituting one for mayonnaise in sandwiches, and cheese in salads. Turn to p110 for more avo benefits.
26. Take a TV break
No one’s suggesting you give up Grey’s Anatomy, but turning off the tube now and then can give you more energy. Researchers from the University of Leicester (UK) discovered that after two weeks without TV, people were more likely to go to bed earlier and wake up refreshed and alert the next day. So choose one day a week to pull the plug and schedule a social activity such as a dinner party or a group exercise class.
27. Splurge on fresh-cut flowers
Keeping a bouquet of flowers at home makes women happier and less anxious, according to a Harvard University study. “Even when participants saw them only for a moment in the morning, they reported having more energy all day long,” says study author Nancy Etcoff.
28. Be wine wise
Studies indicate that one glass of red wine daily may be good for your heart, since it slows the growth of disease-causing micro-organisms. Wine is also rich in antioxidants, and may assist with absorption of heart-healthy omega-3 fats. But stick to a one-glass limit because exceeding this may counteract the health benefits.
29. Sing your heart out
A study at Lawrence University (US) found that singing bolsters your body’s immune response and reduces the production of the stress hormone cortisol. “You breathe harder and take in more oxygen when you sing, which may increase the production of certain cold-fighting antibodies,” explains study co-author Terry Gottfried.
30. Make a good change
Eliminate (pick one daily):
n 50 g chocolate bar
n 1 large latte
n 250 ml wine
n 2 slices of bread
n 65 g cheese
Add (pick one daily):
n 60 minutes brisk walking
n 40 minutes cycling
n 25 minutes jogging
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