Home & Lifestyle Spring 2019

Reduce stress to mana ge blood pressure When you are under stress, your brain sends signals to your heart to beat faster and to constrict blood vessels, thus increasing blood pressure. Stress, be it emotional, physical or mental can all impact your health with negative consequences. This increased pressure can damage arteries over time and lead to cardiovascular disease. Developing stress management techniques are important and can significantly improve your overall health. Do things that make you happy - When was the last time you did something for yourself? Too often we get caught up with work, family and social obligations and forget to look at what we need ourselves to feel happy and satisfied with our lives. Try and schedule some time for yourself each day to do what makes you happy. Go and read a book, sit in the garden in the sun with a cuppa and a biscuit, take up a hobby. Looking after yourself is important, and remember it’s Ok to say no to avoid over load! Do what you want to do. You don’t have to explain why you say no, just say that you have other plans and make time for you. Spend time outdoors - Heading outside for some fresh air is the simplest way to manage stress. Whether you potter around the yard or do some gardening, go for a walk, play with your children or pets, make a trip to the beach or lake, go fishing, play tennis or golf, plan a picnic, go hiking, ride your bike, go to the local markets, or sit and watch the world pass by, being outdoors gives your body a chance to relax and counteract the negative effects that stress can have. Enjoy your surroundings, avoid taking your mobile phone and breathe deeply for maximum benefits. Change your frame of mind - Life is short.... Make every day count! A lot of stress often comes from worrying about things outside of your control. Try not to get caught up in the ‘what if’ scenarios and avoid over thinking every little thing. Identifying what is in and out of your control will take away a great deal of unnecessary stress. Be mindful, and focus on one thing at a time, enjoying successes big or small rather than focussing on unknown outcomes. This can take some time to perfect but once you do, it is a life changer. Find balance - Take time out to exercise your body as well as mind. Do a physical activity every day even if it is only for 30 minutes. These activities help to release stress physically as well as focussing the brain on something other than negativity. Breath! Remember to Smile.

Healthy hair nutrition tips When trying to achieve healthy looking hair, it’s important to go back to basics and look at your diet and how this can influence your hair health. Take a look at the key nutrients below that influence your flowing locks: Omega-3 Fatty Acids - Have a diet rich in omega-3 fatty acids as our bodies are unable to make it by itself. When it comes to hair, omega- 3s are found in the cells that line the scalp. They are responsible for providing the natural oils that help maintain a healthy scalp and hydrated hair. A lack of omega-3 in the diet can result in a dry itchy scalp, dandruff and dry brittle hair. Best omega-3 sources: Oily fish such as salmon, sardines and mackerel. Plant based – Avocado, olive oil, walnuts and pumpkin seeds. Protein- Hair is primarily made from protein, in particular keratin and collagen. The most important dietary tip for strong healthy hair is to consume protein rich foods. Government recommendations are for adult women to consume 46g of protein per day. This guideline can vary depending upon your age and health status. If you are lacking protein in your diet, your hair can appear dry, thin and brittle. Best protein sources: Lean red meats, chicken, turkey, fish, eggs, Greek yoghurt, cheese. Plant based - Nuts, tofu, beans & legumes, seeds (particularly chia, sesame, poppy and sunflower). Iron - Hair grows approximately half an inch (1.3 cm) per month. Hair follicles need a nutrient rich blood supply in order to grow effectively. Iron is key in this. When iron levels are low (anaemia), the nutrient supply to hair follicles are reduced and can result in slow hair growth and hair loss. Adult women (aged 19-50 without any health conditions) are encouraged to consume 18mg of iron per day. Best iron sources: Beef, lamb, chicken, salmon, tuna Plant based - Kidney