[Physical]

If you already practice yoga then the chances are you already know the seemingly endless benefits of doing so!

As well as boosting your strength, enhancing your agility, helping you to maintain your weight and keeping stress and anxiety at bay, it has also been suggested that yoga can help with fertility. In fact, yoga can support you through the process of getting pregnant, during your pregnancy and also post-birth.

The varying health and wellness advantages of yoga vary depending on what type of class you are taking part in. Each of the asanas has their own exciting set of benefits and knowing which poses are best for all aspects of pregnancy can be very helpful for supporting you during this part of you life!

Yoga Poses and Fertility

Certain yoga poses are fantastic for giving both the endocrine system and the reproductive system a helping hand.

The endocrine system is responsible for producing hormones and having a healthy hormonal balance is key to fertility. This system consists of a collection of glands and affects practically every cell in the body in one way or another.

The reproductive system can be supported in several ways by yoga. By helping the flow of energy through the body, lowering stress levels, increasing circulation, and stimulating the reproductive organs, you have the potential to improve your fertility!

The following poses are believed to be great for boosting fertility and you can easily take just ten minutes each day to practice them.

Bee Breath (Bhramari Pranayama)

This stress relieving breathing pose is perfect for tackling the emotional blockages that can contribute to decreased fertility. Regularly practicing this pose can calm the mind, alleviate anxiety and soothe stressful thoughts.

To engage in this pose you must simply sit comfortably with your eyes closed. You can then place each of your index fingers on the tops of your ears. Breathe in deeply as you gently push the cartilage area of your ears with each finger. You must then release your fingers when you breathe out. Continue with this cycle of breathing in and pressing the cartilage, and breathing out and releasing your fingers for a minimum of ten breaths.

Shoulder Stand (Sarvangasana)

This pose is perfect for stimulating the thyroid gland, which is a main component of the endocrine system. Hormones secreted from the thyroid gland regulate many of the essential functions in the body, including the menstrual cycle, body weight, body temperature and more*. This pose is also great for stress relief and promoting a calm mindset.

To engage in this pose you should lie on your back on your mat with your legs stretched away from you. Your arms should rest at either side of your body with your palms facing down. Raise both legs up towards the sky at a 90-degree angle, push your palms into the ground, and bring your waist slightly up off the mat. As you lift your hips, move your legs forwards but ensure that you keep them vertical to the ground. As you continue to support your body with your hands on the floor, move your legs further so that they are at a right angle to the floor.

Hold yourself in this position for between one and two minutes, breathing deeply and mindfully as you do so. When you are ready to exit the pose you can slowly lower your legs back down to the ground until you are once again flat on your mat.

Staying Positive

If you have been trying to conceive for a long time then it can of course be frustrating that it hasn’t happened for you yet. This additional stress can actually further hinder your chances as your hormones are impacted by the knock-on effects of this stress. A regular yoga practice is a natural way to combat this stress whilst also helping with your fertility in other ways.

So, stay positive, stay on the mat and choose clothing for your yoga practice that supports your body and expresses your personality. Click here to check out the range of activewear available from PAMA London!

[Physical]

Fashion is an ever-evolving concept and this is true whether the clothes are being worn in the high street or in the gym!

Sportswear Style Through History

Sportswear style has been influenced over time by many different aspects of society. It can be inferred that initially activewear would have consisted primarily of garments simply designed to cover a person in a comfortable and sensible way. However, over time as the concept of fashion continued to develop, this became as applicable to sportswear as it did to other areas of the wardrobe.

The earliest sporting activities that people can be observed participating in are arguably those that involved shooting and hunting. Therefore, some of the very earliest active wear choices can be seen to have been tailored to these activities. Tennis and golf were also popular early sports.

Women in Sport

When it comes to the clothes that were designed for women to wear whilst engaging in these sports, the garments were certainly designed more to suit the attitudes of society at the time. The clothing would often be quite heavy and actually restrict their movements. This is because it was seen to be more important to keep the body covered for modesty than it was to be able to move freely.

It wasn’t until the early 1920’s that women’s sportswear began to evolve to help the player, rather than just to keep her covered. In 1922, Suzanne Lenglen started to smash expectations of women in sport when she turned up to play a tennis match in a short skirt and without her hat – the first woman to ever do so!* Although this was a huge step forwards, it was a further decade later until women began to wear trousers during sports.

Shifting Attitudes

From this point onwards a shift in society began to emerge in regards to what was acceptable for women to wear during sports. This is a concept that was further fuelled by the push for gender equality that was apparent during the Second World War.

When World War Two came to an end in 1945, synthetic fibres became more prominent within the clothing industry. This opened up a whole new world of activewear potential. Nylon was a particularly popular choice for making sports garments at this time, and was used to create clothes that were not only comfortable but that looked good too!

In fact, it is fair to say that by the 1950’s attitudes in regards to women’s sportswear had shifted from conforming to societies expectations, to satisfying the fashion choices of the individual.

Activewear Today

A balance between style and comfort is evident when observing the clothing choices that people make for physical activities today. Both men and women have the freedom to make their individual choices when it comes to their sports clothing. For many people functionality and comfort is the most important thing. However, due to the endless availability of different styles of sportswear today, it is easy to find clothes that are both stylish and practical!

Choosing the Right Clothes

The clothes that you choose to wear to exercise will first and foremost be influenced by the sport that you are doing. For example, you wouldn’t wear the same clothes to yoga that you would wear to go skiing!

Your clothing choices may also be influenced by your interest in preserving the resources of the planet by opting for sustainable fabrics. A subject that you can click here to read more about!

[Physical]

Eating well is an essential part of living a healthy life, and doing so is not only great for your body but your mind also! Just like your body, your brain needs certain vitamins, minerals and more in order to function as efficiently as it can!

Today we are going to take a look at the role nutrition plays in happiness and mental health, as well as how exercise is also an important factor in both of these things!

Nutrition and Mental Health

The role that nutrition plays in mental health has long been under-appreciated. However, there is increasing evidence to support the connection between a healthy diet and better mental balance.

Studies have shown that eating a diet high in vitamins, minerals and other nutrients can help to prevent the onset of certain mental health conditions*. This includes things such as schizophrenia, depression, and Alzheimer’s disease. This is largely due to the abundance of antioxidants present in these foods, which help to combat the damage caused by free radicals.

Evidence shows that those who regularly consume either fresh fruit or fresh vegetables every day are less at risk of struggling with their mental health than those who don’t*. This is due to a combination of things, and can be attributed both to the increased amount of nutrients being consumed, as well as the act of consciously including these foods in the diet.

Healthy eating is a self-care act in itself, and taking the time each day to nourish your mind in this way is a great way to demonstrate kindness and love to yourself.

Hormones and Healthy Eating

The nutrients that we consume through our food directly impact our hormones, which have a huge influence our mood. When our hormones are out of balance we can experience a wide range of feelings, such as sadness, anxiety, or feelings of being overwhelmed. Our appetite will also likely be affected.

There are certain foods that are known to be great for balancing the hormones. For example, cruciferous vegetables are thought to be useful for tackling excess oestrogen in the body, whereas foods that are high in B vitamins can help to tackle feelings of depression that may have occurred due to a hormonal imbalance.

The Good Stuff

In order to eat for optimum health – both physical and mental – it is key that we consume a combination of complex carbohydrates, healthy fats, vitamins, minerals and amino acids. The importance of hydration should not be overlooked either!

When we talk about ‘the good stuff’ in relation to your diet, we are talking about natural whole foods, whole grain produce, fresh fruit, fresh vegetables – essentially anything that has been grown and not manufactured!

One of the reasons that many healthy foods are great for your mind are that they contain beneficial levels of thiamin. Thiamin, also known as vitamin B1, is known to boost the mood, especially in those who are already experiencing depression.

The Bad Stuff

Research has shown that over the last 60 years the amount of people actually hitting their five a day quota has dropped by more than 30%. As the amount of good stuff being consumed is in decline, unhealthy eating habits will therefore be on the rise!

When we talk about ‘the bad stuff’ in relation to your diet, we are talking about processed and packaged foods, junk foods, foods that are high in sugar, high in calories and high in saturated fat!

Eat Well, Exercise Often

When you eat a diet rich in whole foods and other healthy goodies, then you are giving your body the fuel that it needs to exercise well. As we discussed in our article on Wednesday, feel-good chemicals are released in the brain when we exercise. These feel-good chemicals, known as endorphins, help to balance our mind and enhance our happiness.

So, the best thing that you can do to nourish your mind and fuel your body for optimum health and happiness is to eat well, exercise often and remember to be kind you yourself!

The concept of self-care is one that encompasses a wide range of ideas and actions. When we talk about self-care, we are talking about ways in which we can nourish our minds, feed our souls, and simply care for ourselves in a loving and kind way.

Exercise is an essential component of self-care as it helps to keep both the mind and the body healthy. When we exercise regularly, and with consistency, we become stronger, we become more focused and several different aspects of our health will begin to improve also.

Endorphins for Self-Care

When the body is engaging in any kind of physical activity, from walking to extreme sports, then endorphins will be released around the body. Endorphins are neurotransmitters and they play a key role in keeping the central nervous system functioning as it should. Endorphins interact with receptors in the brain in order to boost your mood.

Endorphins are fantastic for stress reduction, and reduced stress levels will help to create the right frame of mind for embracing self-care. They also help to naturally reduce anxiety and to boost focus.

How Often is Often Enough?

Many experts are in agreement that between 30 minutes and one hour of vigorous exercise three times a week is an ample amount to feel the benefits – both physically and mentally. This amount of exercise is adequate for getting your heart pumping and thereby improving your cardiovascular capacity over time.

Additionally, scheduling your workouts three times a week will ensure that you are taking time for yourself. This time spent exercising can also be time in which you process the events of the day and pay attention to your thoughts and feelings. Having this time for yourself is a simple act of self-care, and one that can help to keep you feeling happy and balanced.

That’s not to say that if you can’t commit to at least this amount of exercise that you shouldn’t do any at all! Starting slow and discovering what your body is capable of is the first step to establishing both an exercise and a self-care routine.

Alternatives to Exercise

If conventional exercise isn’t your thing, then there are countless other great ways that you can engage in physical activity. These alternative physical activities can still be defined as acts of self-care. This is because they are things that you are consciously engaging in because you understand the benefits to yourself of doing so. This simple concept of doing something for yourself is the very basis of self-care.

You may try hiking, team sports, hula-hooping, surfing, dancing and more!

Choosing the Best Exercise for Your Self-Care

You may already know which types of exercise you enjoy the most, and if so then making these exercises are more regular part of your weekly schedule is a great start. However, it will also be helpful to try new things, and to be open to types of exercise and other activities that you haven’t tried before.

A combination of cardio and strength exercises is the best way to ensure that you are enhancing your health and fitness in an all-round way. Cardio is fantastic for your heart health and stamina, whereas strength exercises will help to maintain and boost your muscle mass.

You can also benefit from engaging in periods of meditation, either before or after your workout!. Doing so is a great way to prepare yourself for your workout, and also to unwind and relax again afterwards. Click here to discover the many benefits of meditation!

At PAMA London it is our passion to provide comfortable, functional activewear that can be worn for any activity. You can click here to check out our current range of bras, leggings, shorts and tops – all of which are made from sustainable eco-friendly materials!

[Physical]

Today we are going to take a close look at the benefits and disadvantages of common fibres – both natural and synthetic – in order to determine what the best choices are when it comes to the health of our planet.

Fibres are used to create fabrics through a three-step process of spinning, weaving, finishing, and are the basis for all textiles! Natural fibres are those that come from animals, plants or minerals, whereas synthetic fibres are those that are man-made. There are many differences between the two in relation to origin, production and the impact that their existence has on our environment.

Natural Fibres

Cotton, linen and wool are arguably the most popular natural fibres in the present day. Cotton and linen are both taken from plants, whereas wool comes from sheep.

Cotton

Cotton is most commonly used to make shirts, jeans and towels. It is breathable, durable and quite absorbent. It can be both washed and ironed, but it does crease easily.

As we explored in a previous article, cotton production is not considered to be sustainable as cultivating cotton is damaging to the environment. Click here to read more about this.

Linen

Linen is made from the fibres that grow inside the stalk of the flax plant. Similarly to cotton, linen is most often used to make clothes and towels, and is also breathable, durable and absorbent.

The environmental impact of manufacturing linen is heavy as pesticides are generally used on regular flax plants. In order to alleviate this impact you may consider only buying organic linen.

Wool

Wool is acquired from sheering sheep. It is useful for making clothes because it is great for regulating the body temperature when worn. Lighter wool garments are a good choice in the summer for staying cool, and heavier items can be worn to stay warm in the winter months.

There is much debate as to whether sheering sheep is cruel or not, and certain groups of people (such as vegans) will avoid wearing wool garments. In addition to the cruelty concerns, the environmental implications of raising livestock should also be considered. Insecticides are often used on the animals themselves to keep pests at bay, and sheep may overgraze, leading to a disruption of the natural eco-system.

Synthetic Fibres

Man-made synthetic fibres are usually manufactured through chemical processing and this can be quite taxing on the environment. Nylon and polyester are among the most widely used synthetic fibres today.

Nylon

Nylon has been around since the 1930’s and is often hailed as the world’s most useful synthetic material. As a plastic it is used in many of the products that we use every day, and as a fabric it is used in rugs, swimming shorts and umbrellas – among other quick drying items!

It is important to be aware of the fact that nylon is not biodegradable, and will therefore exist indefinitely. Nylon also requires a great deal of energy to be manufactured*, and nitrous oxide is released into the air during production, contributing massively to global warming.

Polyester

This synthetic fibre is derived from water, petroleum, coal and air*. It has been in existence since the late 1930’s but wasn’t available until several years later. It is used for clothes, home furnishings and also for making everyday objects, such as bottles. It is s good choice for clothes because it is generally wrinkle free.

Polyester has a significant environmental impact and production of this synthetic fibre calls for approximately 70 billion barrels of oil each year. This is both carbon-intensive and non-renewable! Polyester is not biodegradable and is a huge pollutant in our oceans.

As you can see, there are consequences for the environment when it comes to both natural and synthetic fibres, although the impact of natural fibres is less drastic. It is important that we as a society continue to make moves towards sustainability with the fabrics that we choose – a concept that we are especially interested in at PAMA London. Check back soon to find out more!