[Physical]

In June we shared our advice with you on the best yoga poses for boosting your mood – and this is a topic that we would like to revisit today!

Sometimes a bad mood can present itself for seemingly no reason at all! You might wake up feeling as though you haven’t got the motivation to get through the day, or your mood might decline slowly as the day wares on. There are several fantastic and effective ways to boost your mood when this happens, and it is also of course a good idea to try and address any underlying issues that may be contributing to your bad mood.

Yoga is a tried and tested technique for getting those all-important endorphins rushing around your brain and throughout your body. Yoga also serves to refresh your mind and reconnect your intentions to your actions. This is a super effective way to clear negativity from the mind and allow positivity to persist and thrive instead.

In our previous blog post on this topic – Yoga Poses to Boost Your Mood – we discussed the benefits of Reclined Hero’s Pose, Dancers Pose, and Child’s Pose. Today let’s take a look at some other simple yoga poses that have similar mood enhancing benefits!

Fish Pose

Start by lying flat on your back on your mat with your legs straight along the floor. Your arms should rest in a naturally comfortable position alongside your body with your palms facing down. From here, push your elbows and forearms into the floor and bring your chest upwards so that you are creating an arch with your upper back. The next step is to also lift your shoulder blades and then the upper part of your torso off the floor. Gently tilt your head backwards so that the crown of your head comes to rest on the floor – making sure that your weight is being held by your forearms and hands, not your head.

Push through your heels, feel your thighs clench and hold yourself in this position for between five and ten deep breaths. You can then slowly exit the pose by first releasing your head and then lowering your body back towards the ground.

Fish pose is fantastic for opening up the throat and the chest, allowing blood to flow more freely through this area and to the brain. Not only is this useful for alleviating localised pain and tension, but also helps to soothe anxious thoughts and feelings.

Boat Pose

Begin by sitting on the floor with your legs straight out in front of you. Bend your knees to place your feet flat on the floor and place your hands on either side of your thighs. Make sure that your fingers are directed towards your toes. Gently lean back at the hips and raise your legs a couple of inches off the floor. Open your chest by drawing your shoulder blades back towards each other, and then straighten your legs so that your knees are at a 45 degree angle to the floor. As you straighten your legs, move your arms too until they are parallel to the floor.

Hold yourself in this position for between five and ten deep breaths. You can then release back towards the ground. As you progress with your yoga practice you will find that you are able to hold the pose for longer periods of time.

This pose requires dedication from your body and your mind in order to achieve the hold, and further dedication is of course required if you are to progress! Whilst you are holding Boat Pose you will be strengthening your mind and this strength can help to combat negativity and maintain a positive outlook.

Get Active to Stay Positive

A daily yoga practice is an amazing way to maintain your mood and also to ensure that you take some time for yourself. In doing so you will continuously work to expel negativity and reduce the amount of stress, tension and anxiety in your body and mind.

You may be surprised to learn that the clothes that you are wearing could contain potentially harmful chemicals!

Chemicals can sometimes be present in clothing in dangerous levels, and sometimes when this becomes evident the items in question will be recalled. This is something that has been observed in the press recently. Primark has recently recalled thousands of flip-flops due to the presence of a carcinogenic (cancer causing) substance*, and Dr. Martens took their new vegan boots out of stores nationwide when an undisclosed harmful chemical was discovered in trace amounts*.

Addressing the reasons why there are chemicals in our clothes, the harm that these chemicals can pose to our health, and how to avoid this problem, are three questions that we are going to answer today!

Why Are There Chemicals in Our Clothes?

At the very beginning of the production process, the fibres that are grown to later become fabric will more than likely have been sprayed with pesticides. This helps to keep the crops healthy and pest-free, but traces of the chemicals are then present in the fabrics. Furthermore, during the manufacturing process, the fabrics may be sprayed with additional chemicals. This is done in order to make them resistant to problems such as odour and creasing. Chemicals are also used during the dying process, even though many of these dyes are commonly known to be extremely carcinogenic.

Regulations within the clothing industry are not at all strict when it comes to the use of chemicals. In fact, manufacturers are not even required to share information regarding which chemicals have been used on a fabric.

How Are These Chemicals Harmful?

The carcinogenic properties of certain chemicals used on clothes is arguably the biggest cause for concern. Alarmingly, a substance known as formaldehyde can be found all too often in clothing garments. Not only is this chemical carcinogenic but it can also irritate the skin and the respiratory system.

Chrysene, which is the chemical that was found in the Primark flip-flops, is often used in chemical dyes and is known to have the potential to cause cancer. Exposure to chrysene can harm the skin and the eyes, and should be avoided where possible.

Metals are found in countless textiles and this can be dangerous for several reasons. When these metals are present in high concentrations then the garments can actually become radioactive! It is estimated that after approximately 500 hours of wearing such a garment, then the risk of injury becomes serious.

How to Avoid Clothes with Chemicals

The adverse effects of the chemicals often found in clothes can be different for different people. Low levels of these chemicals may present no real danger at all, but frequent over-exposure should certainly be avoided where possible.

When you are shopping for new clothes always opt for those that are made from organic materials. Cotton and wool are fabrics that are increasingly made in an organic way. Additionally, try to avoid synthetic fabrics as the use of chemicals is fairly prevalent. Also, if the garment that you have your eye on is being advertised as crease-free or resistant to odours then it is likely to have undergone some chemical processing.

If you are seriously committed to avoiding chemicals in your clothing then you can always research an individual brands approach to using these chemicals. If a company has nothing to worry about when it comes to the presence of harmful chemicals then they will usually be happy to answer your questions!

[Physical]

There are several ways that you can lower your impact on the environment, such as through purchasing clothes made from sustainable fabrics. In addition to your wardrobe, you can also look to your plate to find ways to decrease how your presence is felt by the environment.

When it comes to how much they affect the environment, the consequences of producing different foods varies wildly. Agriculture will inevitably always affect the environment in some way, and the key to striving towards sustainability is to make small positive choices that eventually amount to a larger change.

The main environmental issues associated with food production are:

• Climate change
• A decrease in natural resources
• Deforestation

Let’s take a look at which foods are the least harmful to the planet and which foods leave the largest footprint!

Lentils

As far as environmentally friendly foods go, lentils are one of the top choices. Lentils are edible pulses that are primarily grown in India, Australia and Canada. There are many different types of lentils available – all of which are incredibly nutritious!

It is estimated that every kilogram of lentils produced is responsible for just 0.9kg of CO2*. When we consider that the same amount of lamb is responsible for approximately 36kg of CO2 then we can observe just how environmentally friendly lentils are!

Broccoli

One of the most amazing things about broccoli is that it has its own natural defence against pests. This means that farmers can grow the delicious crop without having to rely too much on chemical help to keep their plants protected. Pesticides are not only damaging to the environment but can also be harmful to those consuming the foods on which they have been used!

Lamb

Lamb is arguably the most resource intensive food to produce. This is largely due to the methane emissions from the animals themselves and it is important to note that methane is as much as 25 times more harmful than CO2*!

The resources that go into making the food to sustain livestock is another reason that farming animals for meat is not eco-friendly. Also, lambs are slaughtered for meat before they become fully grown sheep. This means that the amount of meat that they provide is relatively small, especially when compared with the majority of farm animals that are fully grown before being used for meat.

Beef

Second only to lamb, beef is another environmentally damaging meat. Each kilogram of beef produced is responsible for approximately 27kg of CO2*. Furthermore, this type of red meat requires as much as 160 times more land to produce than staple plant foods*!

What’s The Answer?

As you can see, the most environmentally damaging foods are those that are derived from animals. In fact, 18% of greenhouse gas emissions come from animal agriculture*. If you think that this does not sound like a large number then consider that this is more than the combined greenhouse gas emissions of all types of transportation! A massive 32,000 million tons of CO2 are created every year by livestock and associated animal byproducts, such as dairy and leather.

Making the conscientious decision to include less meat in your diet is one of the best things that you can do for the health of the planet, alongside making sustainable choices in other areas of your life. The clothes that you wear, the modes of transport you take, and the food that you choose to consume will all contribute to your carbon footprint.

Opting to include an increased amount of plant-based foods in your diet is a great way to support a decrease of your intake of animal products. When you include a wide variety of plant-based foods, you have the potential to enhance your health in countless ways – as well as helping the health of the planet!

[Physical]

If you are a regular visitor to our blog then it would have been hard to miss that we are big yoga fans! We love to share the extensive benefits of this spiritual practice so that more people may be encouraged to give it a try!

Today we are going to talk about pilates and explore how incorporating this exercise into your workout routine can protect your health and boost your fitness efforts.

What is Pilates?

Pilates is similar to yoga in many respects, although there is a much stronger focus on developing core strength. Your abdomen, obliques, lower back and thighs will all be targeted during pilates, but your whole body will get a workout!

There is much more focus on holding the poses correctly rather than pushing yourself too far. You will notice that with a lot of the poses you will be engaging certain muscles to strengthen them, whilst other muscles get a good stretch at the same time!

Similarly to yoga there is an important emphasis placed on ensuring that you breathe properly as you move through the poses. Implementing the correct breathing techniques during pilates will help you to execute each pose with more power and precision. Paying attention to your breathing is also great for keeping your mind clear and your concentration on the session.

The Benefits of Pilates

Your body will benefit in many ways when you make pilates a regular feature in your life. You can expect:

• Better posture
• Increased strength
• Improved flexibility
• Enhanced coordination
• Reduced stress levels
• Strong core muscles
• Spinal alignment

As you begin to experience all of the aforementioned benefits of practicing pilates, you will start to notice changes to your body and also to your mind. Furthermore, you will be better protected against injury as your balance, coordination, flexibility and strength improve, and you will be better equipped to maintain a positive outlook as your stress levels drop.

If you have specific fitness goals then it is a good idea to talk to a pilates instructor about how this type of exercise can compliment other workout activities. For example, if you are trying to lose weight then you may find that swapping one of your weekly gym sessions for a pilates lesson is an effective way to enhance your efforts. Similarly, if you participate in any kind of sport then your instructor will be able to advise you as to the best way to enhance your performance with the use of pilates.

A Quick History Lesson

This fantastic exercise option was created by Joseph Pilates. Having previously been a gymnast, Joseph was inspired to create a workout that would be suitable for dancers who are hindered by an injury. He took much of his inspiration for the moves from yoga, but claims to have also been inspired by the movements of certain animals, such as big cats and swans.

Ready to Give it a Try?

One of the fantastic things about pilates is that there are so many ways to shake things up that it is unlikely that you will tire of it any time soon! Also, because it’s not a high intensity exercise, your body isn’t going to dread going to a session if you have already had a long day.

There is a very low chance of experiencing an injury when you practice pilates. It is an incredibly gentle and low impact exercise, but one that can be extremely efficient at helping you to reach your fitness goals.

Regardless of where you live there are likely one or more local classes that you can choose from. So, get yourself signed up to a lesson and you will soon understand the power of pilates! Remember, you can check out our great rang of activewear so that your wardrobe matches your fitness intentions!

[Creative]

Our health and happiness is dependent on many factors, and it is impossible to say both can be derived from any one source. However, it is true to say that the foods we consume play a huge role in both of these concepts.

Studies have shown that foods that are high in vitamins, minerals, and healthy fats are not only great for the health of the body, but also for boosting our happiness, and tackling anxiety and depression.

The way in which foods can improve the mood is connected to how the nutrients within the food impact the brain. There is much research to suggest that an ample presence of zinc, vitamin D, vitamin B12, vitamin B6, magnesium and calcium is essential for maintaining a balanced mindset.

Let’s take a closer look at how these vitamins and minerals help with health and happiness, and discover which foods you can most easily find them in!

Zinc

If your zinc levels are low then you are putting yourself at a heightened risk of a wide range of adverse health conditions. This essential mineral is present in practically every cell in the body. It is especially useful for helping to preserve the health of the gut. You will likely to be able to determine that your zinc levels are low if you are missing your appetite and experiencing feelings of sadness. You may also become anaemic*.

Foods that contain beneficial amounts of zinc include cashew nuts, walnuts, tofu, tempeh, pinto beans, kidney beans, and lentils.

Vitamin D

Getting out and soaking up some sun is arguably the best way to keep your vitamin D stores high, but your diet has an influence also. This vitamin is important for the health of the immune system and for regulating moods. Vitamin D also interacts with calcium in the body to enhance bone health. Consuming foods that are high in this vitamin is especially important during the winter months when you are less likely to be exposed to an adequate amount of sunlight.

Mushrooms, tofu, fortified plant milks and fortified cereals are good choices when you are looking to increase your vitamin D consumption.

Vitamin B12

Vitamin B12 is essential for the existence of healthy red blood cells. When you are not giving your body enough of this key vitamin then you may become more susceptible to feelings depression*.

If you follow a plant-based diet then you are more at risk of a vitamin B12 deficiency. This is because it is naturally found in beneficial amounts in animal products. However, it is possible to take B12 supplements, and also to seek foods that have been fortified with it.

Vitamin B6

This vitamin is required when it comes to producing neurotransmitters – the handy little messengers that connect the brain with the rest of the body. If an adequate amount of B6 is not present in the body then you may begin to feel depressed or even confused!

If you want to up your intake of vitamin B6 then you can opt for chickpeas, watermelon, peanut butter, avocados, hemp seeds and spirulina.

Magnesium

Magnesium has hundreds of responsibilities within the body. A deficiency in this vitamin can cause a whole host of problems – not least of all a low mood! If you aren’t eating enough magnesium rich foods then you may be more prone to feelings of stress and irritability. This is largely because magnesium plays a key role in serotonin production.

There is an abundance of magnesium rich foods to choose from, such as spinach, almonds, bananas, sweet potatoes, beans and legumes.

Calcium

Calcium is most well known for keeping the bones strong. It is also useful for combatting the symptoms of depression, and a deficiency of calcium can lead to a low mood.

There are several delicious foods that are high in calcium and easy to include in your diet. Try kale, broccoli, artichokes, oranges, figs and sesame seeds to easily increase your calcium intake.

Living Well

Eating well is an amazing way to live well and is a perfect way to demonstrate self-love and kindness to yourself. Increasing your intake of some or all of the aforementioned foods is an easy way to improve your health and to support your own happiness. Click here to discover how exercise can also help!