Is lack of sleep sabotaging your health?

Sleep matters big time. Without enough sleep, you create an uphill battle in so many different ways. Sleep – how much you have and the quality of it – matters even more than you probably realise, and not getting enough is sabotaging your health and any health goals you might have. Today I’d like to share exactly why it matters so much and what to do about it.

 

SLEEP AND WEIGHT

Sleep and weight are intimately related. If you are not getting enough sleep on a regular basis, you are setting yourself up to be hungrier, eat more, weigh more, and have a harder time losing weight. It’s not all in your head.

Busy mums and working women alike, many of you are likely sleep deprived. Scientists now know that, if you are consistently surviving on too little sleep (that’s less than seven and a half hours of good sleep per night), you’re not going to be functioning at your best, focusing properly or thinking creatively. The cherry on top is that you are also sabotaging any attempts to take control of healthy eating and your weight.

Sleep deprivation causes hormone imbalance, and I’m not talking about PMT, but the hormones that directly affect your feelings of hunger. Ghrelin (the hunger hormone that makes you feel hungrier) and leptin (the satiety hormone that tells you when you’ve had enough to eat) are majorly disrupted when you are not sleeping enough. So, after a night of lousy sleep, if you feel like you need to eat a banquet, it’s not all in your head but rather in your hormones. The feast you desire is going to be filled with high-carb, starchy foods and not the lovely healthy ones you might otherwise choose. 

STRESS AND YOUR HORMONES

Lack of sleep also messes with stress hormones, and stress messes with your sleep. It’s a vicious circle and one particularly good reason why it is so important to take the time to unwind before hitting the sack. 

Cortisol is one of the main stress hormones. It should follow a specific pattern throughout the day, starting off low (after all, you will have just got up from a ‘restful sleep’), rising to a peak in the morning to get you out of bed and gradually tailing off towards evening time. Prolonged periods of stress can create an imbalance in this daily rhythm that may lead to cortisol levels being high come night-time. Typically, this would leave you feeling tired but wired – absolutely exhausted, but your head is buzzing when you hit the pillow. Not exactly the recipe for success. 

The stress placed on the body by lack of sleep also upsets your body’s sensitivity to insulin (the fat-storage hormone), which contributes to weight gain and this, in turn, exacerbates hormonal symptoms like hot flushes and night sweats.

During the perimenopause (the transition to the menopause), those night sweats caused by falling levels of oestrogen are enough to keep anyone from restful slumber. But did you know that oestrogen also allows your body to better use the ‘happy hormone’ serotonin, which is the precursor to the ‘sleep hormone’ melatonin? And, during menopause, when oestrogen levels fall steadily, progesterone falls off a cliff. This is a problem for women because progesterone helps you fall asleep faster and experience fewer disruptions to your sleep. (A similar scenario plays out during menstruation).

BALANCED BLOOD SUGAR LEVELS = BETTER SLEEP

The more starchy carbs you eat, the more glucose is in your blood and the higher the amount of insulin that your body needs to restore blood sugar balance. If your diet is high in starchy carbs like bread, rice, pasta and sugars, you make more insulin, which creates blood sugar fluctuations at night, and these cause sleep disturbances. 

A sugar ‘crash’ at night triggers a release of cortisol to wake you up at the wrong time, and this can shift you out of deep sleep into a lighter sleep phase. Moving to a way of eating that balances your blood sugar helps significantly improve the quality of your sleep. 

TIPS FOR A GOOD NIGHT’S SLEEP

There are a number of things you can do (or not do) to improve your chances of sleeping well.

DO

• Try to go to bed at the same time every day. Your body thrives on routine.
• Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
• Use your bed only for sleep and sex. This may help you completely switch off. 
• Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
• Spend time outdoors to soak up the sun.
• Try to take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
• Make an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed if you struggle with cold extremities.
• Consider getting a traditional alarm clock so your smartphone can stay out of the bedroom (see below). Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement. 
   

DON’T

• Engage in stimulating activities – like playing a competitive game, watching an edge-of-the-seat film, or having an importantconversation with a loved one. Even using smartphones and tablets can interfere with sleep, because they emit the same kind of light as the morning sun. 
• Eat a heavy meal within four hours of going to bed.
• Drink caffeine in the afternoon – including coffee, ‘normal’ and greentea, and colas.
• Use alcohol to help you sleep. Alcohol can make sleep moredisturbed.
• Go to bed too hungry. Have a snack before bed – a glass of milk orbanana are ideal.
• Try to avoid daytime naps.
• Try not to get frustrated if you can’t sleep. Go to bed in a positivemood – “I will sleep tonight”.  

You will almost certainly have read some of these tips before. Just knowing the information is not going to give you the restful night’s sleep you are looking for.

The only thing that counts is action. If you know beyond a shadow of a doubt that lack of sleep is at the root of not getting organised enough to plan your meals ahead of time (which may result in your feeling forced to grab a coffee and croissant on the way to work), has you craving sugary snacks you wouldn’t otherwise eat and feeling like a shadow of your normal self, I invite you to put getting more and/or better sleep at the top of your to-do list this week to see what a difference it can make.

You might have a whole list of things on your list already this week but focusing on this ONE thing might be what you need to see a real shift in everything else. Why not message me and let me know what you’re going to do?

10 tips to stay healthy all summer long

As the temperatures rise and the days get longer, it's the perfect time to revitalise your health and wellbeing. In this blog, I’ll explore simple yet effective strategies to keep you feeling your best during the sunny season. From hydration tips to sleep solutions, I've got you covered, so let's dive in and make this summer your healthiest yet.

1. Drink more water

Stay refreshed and revitalised by increasing your water intake this summer. Not only does water keep you hydrated in the heat, but it also supports digestion, boosts energy levels, and promotes radiant skin. If you’re hoping for a little last minute weight loss before your summer holiday, it’s also worth knowing that staying hydrated will stop you confusing hunger with thirst.

Make it a habit to carry a reusable water bottle with you wherever you go and aim to sip consistently throughout the day. Your body will thank you for it. How much you need will depend on the heat as well as your activity level. The absolute minimum is about 2L.

Simple strategies for staying hydrated

• Start the day with cooled boiled water and slice of lemon, lime or ginger. It’s a lovely way to hydrate well, is gentle on our gut and can support our liver function too.
• Fill and carry a water bottle wherever you go. Now is a great time to start that habit – fill it and bring it to your desk whilst you’re at home and take it everywhere you go!   
• Add ice, herbs such as mint or basil, berries or sliced cucumber to water - experiment and find flavours you love.
• Enjoy your favourite herbal tea as an iced drink. Simply brew the tea, leave to cool in fridge and add ice to make an iced tea. Ginger and citrus teas work particularly well.
• Pour a drink of water with every hot drink you make!

2. Cut back on alcohol

While it's tempting to indulge in a cool beer or a chilled glass of white wine during summer gatherings, alcohol consumption takes its toll on your health – even in small amounts. The NHS recommends adults over 21 drink fewer than 14 units a week (low risk drinking). Holiday drinking can really mount up – especially if you’re pouring yourself or you’re at an all-inclusive resort. It’s worth considering that binge drinking (as described by the NHS) is 6##plus## units (women) or 8##plus## units (men) in a single session. This is less than two large (250ml) glasses of wine for women or 2.5 glasses for men.

Challenge yourself to limit alcohol intake and explore refreshing alternatives like mocktails or infused water. Your liver will appreciate the break, you’ll have better control over your weight, feel calmer and less anxious, suffer less severe hormonal symptoms, and you'll sleep much better, so you wake up feeling more energised and focused the next day.

3. Get your steps in

One of the things many of us are guilty of is less activity in poor weather. With the fine weather firmly with us, make the most of the longer daylight hours by prioritising physical activity. That shouldn't only mean structured exercise. Aim for at least 10,000 steps a day on top of your regular exercise regime to boost your cardiovascular health, strengthen muscles, and enhance mood. Whether it's a morning stroll, an evening jog, or a lunchtime walk in the park, find opportunities to move your body and soak up the sunshine. 

If you’re away on holiday and unable to commit to your regular workouts, there are plenty of ways to keep moving, including beach treks and city walking tours. You might be surprised how many steps you can get in when you’re not tied to your desk all day. 

4. Get the sleep you need

Sleep is essential for overall health and wellbeing, but it can be challenging to get adequate rest when the days are long, and the nights are light. To counter this, you’ll need to put a little extra work into your night-time routine. You may find you sleep a lot better in a darkened room. This can feel challenging enough at any time of year if you live in an urban area, but summer adds an extra level. No one ever regretted investing in blackout blinds and/or a silk sleep mask. Take notes from the Scandinavian countries – where the sun rarely goes down for more than a few hours in summer – and throw all you can to tip the scales in your favour (note: these tips help create a more restful space for sleep at any time of year):

Limit screen time before bed, use a calming pillow mist like lavender to soothe the sense, practice relaxation techniques such as deep breathing or gentle yoga stretches. They also love their fish, especially salmon and tuna, which are high in vitamin B6, which helps your body produce more of the ‘sleep hormone’ melatonin.

5. Nourish your body with seasonal foods

We are officially in salad season but there’s a lot more to healthy summer eating than a few lettuce leaves. Take advantage of the abundance of fresh fruits and vegetables available during the summer months. Incorporate colourful produce like berries, tomatoes, cucumbers, and leafy greens into your meals to provide your body with essential vitamins, minerals, and antioxidants. 

Variety is not only the spice of life; diet diversity is the gold when it comes to health and wellbeing. If you can reach 50 different plant foods in a week, consider yourself a master. Most people get stuck in a rut of eating a small number of different fruits and veggies and rotating them. Trying to hit 50 is a fun challenge to take on when salads are aplenty, as they make it significantly easier to ramp up the numbers. Different salad leaves count as different foods, different types of apple count as different foods for the purposes of this challenge, as do all herbs and spices. If you made a stir fry with herbs and spices, and a bunch of different veggies, you could hit 10 different foods without too much trouble. Your body loves this variety! Have fun and see how many foods you can get. Simple tips: rotate bags of salad (finish the iceberg, buy romaine, then lamb’s lettuce, then rocket, for example) and, if you grow your own herbs, now’s the chance to add them to all your meals! 

6. Vitamin D v skin protection

The lack of sunshine in winter months can play havoc with your health in general and also your mood because your body makes an important hormone (vitamin D) when the sun’s ultraviolet B (UVB) rays are absorbed through your skin. This means summer (and sunny holidays) is a great time to top up your vitamin D levels. 

However, there is a bit of a balance needed between exposing your skin to the sunlight without wearing sunscreen and not spending too long in the midday sun and damaging your skin – or worse. The research on this is a little confusing and contradictory for many people: while sunscreen does not mean you will have vitamin D insufficiency or prevent your body producing any vitamin D at all when you are in the sun, it will reduce the amount you make. It is worth noting that many of the studies that say vitamin D status is unaffected by sunscreen were based on studies that used sunscreens with an SPF of 15 – and some were funded by sun cream manufacturers.   

So, you must make your own judgement. A little exposure earlier in the day may be beneficial if you have lighter skin (you can get the vitamin D you need in 15 minutes) but going out for the afternoon without sun protection or sunbathing is not advised since we know that unprotected sun exposure/ getting sunburnt leads to sun damage, which may result in skin cancer. 

Those with darker skin can need twice as long – or more – in the sun to get enough vitamin D, putting them at greater risk of sun damage. 

Enjoy the sunshine responsibly by practising sun safety measures to protect your skin from harmful UV rays. Wear sunscreen with a high SPF, seek shade during peak sun hours, and wear protective clothing such as hats and sunglasses. Consider supplementing with vitamin D if you have darker skin and/or do not regularly expose your skin to the sun. 

7. Prioritise mental health

Summer is a time for relaxation, so don't forget to prioritise your mental health, too, if you want to feel rejuvenated. Take breaks from your busy schedule to unwind and recharge, whether it's through meditation, mindfulness, or spending time in nature. 

Now is the perfect time to connect with loved ones, practise gratitude, and find joy in the simple pleasures of summer.

8. Keep cool and beat the heat

When the summer sun is blazing, it's crucial to stay cool and comfortable to maintain your health and vitality. As much as we spend the year in the northern hemisphere waiting for summer to arrive, high temperatures can make you feel depleted. Beat the heat by seeking out shady spots, wearing light and breathable clothing, and using fans or air conditioning to stay cool indoors. Additionally, indulge in hydrating treats like frozen fruit popsicles or refreshing smoothies made with water-rich fruits like strawberries and oranges. By prioritising staying cool and comfortable, you'll not only feel better physically but also be able to enjoy all that summer has to offer without the risk of overheating.

A cup of tea might paradoxically bring relief from the heat. In Asian cultures, tea has long been consumed to beat the heat. The natural compounds in tea – like L-theanine – were believed to have a cooling effect on the body.

9. Embrace outdoor activities

Make the most of the sunny weather by engaging in outdoor activities that get your body moving and your spirits soaring. Whether it's swimming, hiking, cycling, or playing a game of beach volleyball, find activities that bring you joy and allow you to connect with nature. Remember to stay hydrated and protect your skin from the sun while enjoying your outdoor adventures.

10. Practise gratitude and mindfulness

As summer unfolds, take a moment to pause and appreciate the beauty and abundance that surrounds you. Practise gratitude for the simple pleasures of life, whether it's a breath-taking sunset, a refreshing breeze, or the laughter of loved ones. 

Some people like to keep a gratitude journal. Set aside a few minutes each day to write down three things you're grateful for. This could be anything from the people in your life to the simple pleasures of daily life. By focusing on the good things in your life, you can start to build a more positive outlook. 

It’s also fulfilling to express gratitude to others by taking time to thank the people in your life who have made a positive impact on you.  

Gratitude and mindfulness go hand in hand. Take a few minutes each day to simply focus on the present moment and appreciate the world around you. This could be as simple as taking a walk outside and noticing the beauty of nature, or savouring a cup of tea and enjoying the taste and aroma. 

By incorporating these ten strategies into your summer routine, you'll not only feel healthier and happier but also set yourself up for long-term wellbeing. Here's to a summer filled with health, vitality, and endless possibilities! 

Lifestyle Changes to Improve Your Mood

Exercise – Exercise plays a big part in beating the blues

A number of studies, in which people exercised for 30 to 60 minutes, 3 to 5 times a week, found a drop of around 5 points in their Hamilton Rating Depression Scale – more than double what you’d expect from anti-depressants alone.

If you are feeling down and de-motivated, it’s not easy to get started on exercise: but the benefits are worth it.

Exercise increases blood flow to the brain and raises levels of the brain chemicals serotonin and dopamine. Higher serotonin levels make us feel good. Dopamine helps create a sense of motivation. Natural light also stimulates serotonin.

Exercise helps you to sleep, because it can “burn off” excess adrenalin. It helps to balance blood sugar and lose weight and that, in turn, improves your mood and motivation.  When you get started, aim for 20 minutes of exercise five days a week, preferably outdoors. If you are significantly overweight, this could be brisk walking – 30 minutes a day would be better.

Find something you like doing, preferably in a pleasant area, and with other people. It’s great to have an exercise buddy. Exercise then becomes another means of focusing attention away from yourself and your preoccupations, and of spending enjoyable time with others. An exercise buddy also adds accountability. You are more likely to show up.

Following the low-GL mood boosting diet, and maybe taking the right supplements, will improve energy levels enough to give it a go.

Sleep – Mood and Sleep have a lot in common

Lack of sleep has a big effect on how you feel, and finding out how to sleep through the night and wake up refreshed could be the missing piece in getting you to feel a whole lot better.

The amino acid tryptophan is not only the raw material for serotonin but also for melatonin, a brain chemical that helps you sleep by controlling the sleep/wake cycle. It’s the brain’s neurotransmitter, which keeps you in sync with the earth’s day/night cycle. Jet lag, for example, happens when the brain’s chemistry takes time to catch up with a sudden time zone shift.

As you start to wind down in the evening, serotonin levels rise, and cortisol levels fall. As it gets darker melatonin kicks in.

But what can you do to improve your quantity and quality of sleep?

Provide more of the building blocks that make serotonin – tryptophan, an amino acid present in most protein-rich foods like chicken, cheese, tuna, tofu, eggs, nuts, seeds, and milk.

The conversion from tryptophan to serotonin requires folic acid, B6, vitamin C and zinc. These can be found in beef, broccoli, cashews, chicken, chickpeas, cauliflower, peppers, kale, kiwi, lamb, oranges,

parsley, pumpkin seeds, pineapple, salmon, spinach, turkey, and tuna.

SLEEP ACTION PLAN

• Try to go to bed at the same time every day, your body thrives on routine.
• Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
• Use your bed only for sleep and sex. This may help you switch off.
• Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
• Spend time outdoors to soak up the sun.
• Take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
• Make an effort to relax for at least 5 minutes before going to bed - a warmbath, massage, meditation.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.
• Consider getting a traditional alarm clock so your smart phone can stay outof the bedroom. Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.

Food and Mood

The link between physical health and what you eat is well understood, but did you know that what you eat has a huge impact on your mood and how you feel?

I wonder how we forgot about this connection, because it was common knowledge in times gone by. Way back when (think medieval times), people would eat quince, dates and elderflowers if they were feeling a little blue anduse lettuce and chicory as nature’s tranquilisers.

Modern science has extensively studied the impact of food on mood, and we now understand why food has such a positive (or negative) effect, and which foods we should be eating more (or less) of to support mental health.

Managing anxiety, stress, depression, and other mood disorders is complex, and there’s no one-size-fits all solution. But we know that the right diet and lifestyle plan combined with motivational coaching to help you every step of the way can be an enormous help.

The very edited highlight of the research into what you should eat to balance your energy and improve your mood is to follow a Mediterranean-style diet featuring plenty of whole, natural foods. 

That also means learning to balance your blood sugar levels. Loss of blood sugar balance has a clear link to stress, anxiety, and depression. 50% of low mood is down to blood sugar imbalances. Learning how to become a master of your blood sugar balance is the secret to having more energy, a better mood and controlling your weight – and losing it if you need to. 

Feeling more confident about the way you look is in itself an excellent way to boost feelings of self-worth. In the same way that eating well can positively influence mood, making poor food choices can have the opposite effect. Research by a team at Binghamton, New York, showed that young adults under 30 who ate fast food more than three times a week scored higher when it came to levels of mental distress. The same researchers found that those who ate meat fewer than three times a week had more mental health problems (potentially as the amino acid tryptophan found in meat is the precursor to the feel-good chemical serotonin).

Low mood affects up to 20% of us at any one time, so everyone is likely to experience some form of it at one time or another. Many periods of low mood can be almost eradicated by following some simple steps. Not only because this addresses many of the physical causes of low mood, but also because you are spending your time focusing on a positive action plan and learning new things rather than ruminating about problems.

To find out more about how a nutrition & lifestyle programme can help, why notbook a free call with me. Here’s the link.

10 Reasons Why You Need More Sleep

I’m sure you’re already aware that getting more sleep is a great idea, but here’s something I see a lot in my nutrition clinic: knowing something doesn’t mean doing it. 

Sometimes I feel it’s because people aren’t completely sure why sleep is so important for their health and, without that vital piece of information in place, it’s hard to persuade yourself it’s something you should be doing when there are so many other things calling for your attention and your valuable time.

So today I thought I would offer up some compelling reasons why making sleep a priority really is a good idea. You will likely already know many of the things you could do to make sleep more likely to happen but there is no urgency because the concept of sleep feels too far removed from the symptoms you’re experiencing. So, here’s my list, which is not exhaustive. Let me know which is the biggest reason you have for sleeping more!

Are you ready to discover the game-changer that could transform your health? Let's talk about sleep – the unsung hero of well-being – and what the lack of it is doing inside your body. 

1. Promotes weight gain

Are those stubborn extra pounds refusing to budge? Enter sleep – a star player in your weight loss journey. 

Many studies point to sleep restriction leading to increased levels of ghrelin, the hunger hormone, and decreased levels of leptin, the hormone responsible for fullness. 

Not only that, chemical changes inside the brain also alter the kinds of foods you fancy eating. So, by ensuring sufficient sleep, you're not just avoiding late-night snacking; you're setting the stage for a metabolism that works in your favour.

2. Creates more inflammation

Practically every cause of dis-ease in the body (and also disease) is related one way or another to inflammation. Inflammation can wreak havoc on your body, and poor sleep might be fanning the flames. 

Researchers found a clear link between sleep deprivation and increased inflammatory markers. So, when you prioritise sleep, you're not just easing into dreamland; you're actively reducing the risk of inflammatory conditions of all kinds.

3. Destabilises your hormones

Your body is a finely-tuned orchestra of hormones, and sleep plays the role of the conductor. Skimping on sleep can throw this delicate symphony off balance, impacting everything from stress hormones to those governing metabolism (like hunger and fullness) as well as female hormones. For women, sleeping well is not a luxury.

When you don’t sleep, what might be on the cards includes menstrual irregularities due to interruptions your body’s natural wake-sleep rhythm, exacerbated PMS as well as problems with fertility, too. A harmonious hormonal dance begins with a restful night's sleep.

4. More stress on top of your existing stress

Feel like stress and anxiety are running the show? Let sleep be your backstage pass to tranquillity. Author of the book Why We Sleep, Matthew Walker, highlights the crucial role of sleep in emotional regulation. Get less sleep, expect heightened emotional reactivity, increased stress and anxiety, and symptoms of mental health disorders like depression.

So, when you're tucked in for the night, you're not just escaping reality temporarily; you're arming yourself against the stressors of tomorrow.

5. Poor memory

Ever wondered why a good night's sleep leaves you feeling mentally refreshed? It’s because sleep contributes to memory consolidation and cognitive function. 

When you prioritise sleep, you're not just catching up on dreams; you're enhancing your brain's ability to tackle challenges, adapt to new circumstances, make better decisions, and retain information. That sounds like a win on every level imaginable.

6. Compromised immunity

Picture sleep as your body's superhero cape, especially when it comes to the immune system. 

Insufficient sleep weakens your defences, making you more susceptible to infections and worse – studies point to lack of sleep also being a risk factor in a variety of cancers. Want to stay healthy? Make sleep your immune-boosting sidekick.

7. Greater risk of heart disease

Heart disease is a leading cause of illness and death across the western world and there are a huge number of risk factors involved, from smoking to being overweight. Interestingly, there is an increasing amount of attention being given to poor sleep and cardiovascular risk. It’s thought to be linked to the non-REM sleep stages, during which your whole body slows down (heart rate, blood pressure, breathing) and this is restorative for the heart. 

Now imagine getting less sleep or interrupted sleep… Small wonder that chronic sleep deprivation is linked to a wide range of cardio conditions, like high cholesterol, stroke and heart attack. Guard your heart – prioritise those peaceful nights.

8. More likely to get diabetes

Watch out for the blood sugar rollercoaster! If you’ve been in my world for a while, you might have seen me talk about blood glucose levels being key for hormone balance. It’s a subject I never tire of talking about it and it’s easier to get under control than you might think. This is a key part of all my nutrition programmes so do let me know how I can help. 

Lack of sleep has been linked to insulin resistance, paving the way for type 2 diabetes. Plus, as I covered in my happy healthy hormones blog, balancing sugar helps balance insulin, which keeps our sex hormones balanced.

9. You’ll die earlier 

If you want to live longer (and spend more of those years in good health), sleep must be high on your to-do list. Consistent sleep patterns are key. According to the American College of Cardiology, who analysed data from a whopping 172,321 people, if you sleep well, for long enough and feel rested when you wake, you are 30% less likely to die prematurely, 21% less likely to die from cardiovascular disease, 19% less likely to die from cancer, and 40% from other causes.

Ready to feel great?

10. Get more sleep, you’ll be happier 

We all know everything looks better after a decent night’s sleep. There’s not a single pasture that is not greener. It’s official. A good night’s sleep means you’ll be happier and more satisfied with life. That’s enough for me! 

Are you struggling with sleep right now? Why not book in a call and find out how I can help.

Is self-compassion the key to unlocking your health goals?

In the pursuit of better health, we often focus on the physical aspects – diet, exercise, and sleep – while neglecting a vital component: our emotional wellbeing. You might already appreciate this conceptually but here’s an important question to ponder: how do you treat yourself when you make a mistake, or you don’t reach your goals?

Do you treat yourself with kindness and understanding like you would a friend or do you beat yourself up for your so-called failings? If, like most people, your tendency is to berate yourself, it’s time to bring a little more self-compassion into your life.

It’s good to be kind to yourselves and it can be your greatest ally in reaching your health goals.

“With self-compassion, we give ourselves the same kindness and care we’d give to a good friend.” Kristin Neff, one of the eminent researchers on self-compassion

What is self-compassion?

At its core, self-compassion is the practice of treating yourself with the same kindness and understanding that you offer to others.

It comprises three key components: self-kindness, common humanity, and mindfulness.

It’s different from self-esteem (although this is also important for wellbeing). Instead of relying on self-judgment and comparisons, self-compassion is about self-acceptance and self-care.

The connection between self-compassion and your health

Research shows a profound connection between emotional wellbeing and physical health. High levels of stress, self-criticism, and negative self-talk can hinder your progress towards health goals. 

This is where self-compassion steps in. By reducing stress and improving mental health, it lays a strong foundation for positive health behaviours.

Silence your harshest critic - yourself

Imagine the inner critic as a relentless coach who constantly points out your flaws and mistakes. It's time to silence that voice. Recognising self-criticism is the first step. 

Pay attention to those moments when you berate yourself for a slip-up. 

Then, challenge these thoughts with self-compassion. 

Ask yourself: "Would I speak to a friend this way?" Almost always, I suspect the answer will be no. 

Start to learn self-kindness

Self-kindness is the heart of self-compassion. Start your day by acknowledging your achievements, no matter how small they might seem. 

If you already practise gratitude, it’s not that far away. Instead of reminding yourself of the good things in your life, you are reminding yourself of the good things in you. 

Treat yourself with the same warmth you'd offer a loved one. Practice self-care as an act of kindness to your body and mind – eat nourishing foods, get enough rest, and engage in activities that bring you joy.

You’re not in it alone – welcome to ‘common humanity’

You're not alone in your health journey, whatever that is. Common humanity is the understanding that all humans face challenges and imperfections. Connect with others who share similar goals. Share your experiences, both the successes and the setbacks. It's comforting to realise that your struggles are part of the human experience. 

It's worth remembering that people love to help, and we often don’t give them that opportunity to provide support. Think of reaching out as something they can feel good about, too.

Stay in the moment

I am a big fan of mindfulness for all sorts of reasons, and it also happens to be a powerful tool when it comes to self-compassion. Mindfulness brings you into the present moment, allowing you to make conscious choices about your health rather than dwell on what should or could have been, which inevitably ends with self-recriminations. 

Practice mindfulness through meditation, deep breathing, or simply by being fully engaged in your daily activities. It will enhance your decision-making related to your wellbeing. If you’re new to mindfulness, it can be helpful to start with some guided meditation using smartphone apps like Calm or Headspace. 

The point of these guided meditations is not to get really good at doing it, but to make the time to do it daily if you can. It is a ten-minute oasis of calm, and it works best to find a point in  your day that you can regularly commit to (even before bed) when you won’t be disturbed. Your mind is bound to wander off part-way through. This is normal so don’t throw in the towel if this happens!

Get started with self-compassion

Set realistic goals. Start small and build from there. Unrealistic expectations can lead to self-criticism.

Track your progress. Keep a journal to monitor your achievements and setbacks. Celebrate every step forward.

Keep a self-compassion diary. Create a journal where you record your self-compassionate thoughts and moments. Reflect on them regularly.

A little word on setbacks…

Setbacks are part of any journey, including your health journey. Instead of viewing them as failures, see them as opportunities for growth. When you slip up, acknowledge it without self-judgment. Remember that self-compassion allows you to learn from setbacks and move forward with resilience.

Self-compassion is not a luxury; it's a fundamental pillar of good health. By treating yourself with the same kindness and understanding you offer to others, you create a positive environment for your physical and mental well-being. Begin your self-compassion journey today, and watch as it transforms your path towards your health goals.

If you struggle to support yourself, why not get in touch and see how I can help you. Just book a call here.