Discovering, reconnecting with and loving the real you

In the modern world it is, for some bizarre reason, more important to some to take care of their external bodies, but neglect their inner self.  However, as more and more people are becoming aware that our bodies function as a unit, more and more people realize that, in order to live a truly happy, healthy and peaceful life, one has to look after one’s inner self.  This includes your thoughts, feelings, emotions, spirit and soul.

As we know, the mind is divided into 2 parts:  a conscious mind and a subconscious mind.  The conscious mind is the one that is always busy; it can distinguish what is right and wrong, good and bad, and so forth.  The subconscious mind is like the hard drive of a computer; it stores all your thoughts, feelings, emotions, things that you said and were said to you, and so on.  Unlike the conscious mind, the subconscious mind cannot distinguish between right and wrong.  If, for example you are told or tell yourself that you are stupid / fat / ugly, then the subconscious mind will store that thought (words) and you will not only believe it to be true, but “become” it, as it were!

The job of the subconscious mind is also one of “auto-pilot;” you navigate through life, doing things, going places, without really thinking about it.  How many of you haven’t told someone “it comes naturally?”  Our thoughts are powerful; they create our words, our words create our feelings, our feelings create experiences and behaviours, and in the end it creates our beliefs and, ultimately, our reality.

Depression, stress and panic attacks are, unfortunately, on the rise.  As we navigate through this modern life, we don’t take “time-out” to get rid of stress, we might not be eating well and/or exercising at all, and many are sleep-deprived.  Add to the list social media and media in general, that bombard us with negative news, and you cannot blame yourself or anyone else for freaking out!

So, you might ask, what am I supposed to do?  The short answer is:  start by taking one step per day and consciously choose what you think, what you say, what you read, what you listen to and who you engage with.  When you have been told (or told yourself), for example, that you are not good enough; stop the thought in its track the minute it pops up!  Change it by telling yourself “I am good enough.” 

At first it will be tricky, because your subconscious mind will think otherwise, but write it down on pieces of paper that you stick up in the kitchen, on your mirror, in your car, and everywhere else where you can see it throughout the day.  Read it out loud, or say it in your head, but never stop.  The more you do this, the more your subconscious will start to not only believe it, but it can change the negative thought into a positive one.

Add some emotions too – whether you are reading it or saying it, practice every time to put more “happy” emotions into it.  Smile when you say it or read it, say it like you mean it.  If you still struggle, imagine that you are telling your best friend or child this. No, it is not easy; especially if it is something that you believed for a number of years.  However, persistence is key – peeling back the layers takes time. When you can stand in front of a mirror, look yourself in the eyes and tell yourself “I am good enough, I am beautiful,” and so forth, then you have come full circle and broken down the false narratives that were stopping you from connecting with your true, authentic self!

The first step is to let go of all the preconceived ideas you had of yourself.  Whether you learn how to meditate, journal, or just make time for yourself to be quiet, is a good step in your journey.  Realizing that you are worthy, loved, good enough, and so forth, will help you reconnect with your inner self.  When you listen to your heart and your inner voice, the changes will start.  It is in our hearts where love, compassion, joy, peace and empathy reside, and to get us back on track in this crazy world, we need to reconnect with it.

Our inner self is part of who we are authentically; ignoring it or supressing it will only bring us tears, frustration, stress and loneliness.  After all, if you are not happy to be on your own, then you won’t be happy even if you had someone.  Being happy with who you truly are, on the inside and on the outside, is the key to true happiness, peace, joy and love.

“If you want to change the outside, then change the inside.”  It is never too late to connect with our inner self.  Dr. Phil once said “if you don’t look after yourself first, then who will?”  And it is true:  we must learn and teach others that true love = unconditional love.  Real love begins by loving ourselves and being in touch with our inner self.

So – go on – take the leap, the first step and reconnect with your inner self!

Collagen: the secret to a firmer, younger-looking skin

Collagen is a long, fibrous, structural protein, that gives the skin its elasticity and strength. 

It is an ingredient which you will find in many serums, masks, moisturisers and also in supplemental powders, capsules and liquids.  However, you can also find it in many foods (which I will mention a little bit later).

Apart from aiding our skin’s elasticity, collagen is not only the most abundant protein in the body, but also acts as a supporting base structure for the skin.  This is giving our skin its bounce and plump.  Interestingly, collagen is also found in organs, blood vessels, bones and tendons, and acts to bind tissue together.  Our skin is rejuvenating itself all day, every day.  Not only is it shedding dead skin regularly, but it is constantly making new collagen.

Unfortunately, due to our modern-day life that is filled with environmental stressors, exposure to UV radiation and of course ageing, collagen production starts to decline. This, in turn, causes fine lines, wrinkles to appear and sagging skin.  During menopause collagen declines much more…but no worries my readers, there are many foods you can consume, that will help your body to build and maintain collagen-levels. 

Here is a list of a number of different foods that is full of natural-building collagen:

Bone broth, chicken, fish and shellfish, Egg whites, Soya products, Cabbage, Red Fruits and Vegetables, Beans, Berries, Almonds and Cashews, Avocados, Citrus fruits, Tropical fruits, Garlic, Leafy greens, Tomatoes and Bell peppers.

The abovementioned foods are just a few different sources.  A diet full vitamin- and mineral rich fruits and vegetables, as well as protein-rich foods (can be animal- or plant-based sources), is a good lifestyle choice to make, to help supply these critical amino acids to the body.  Other nutrients that also aids collagen-production include vitamin C, copper and zinc.  For best results, regardless of your age, cut back on or cut out too much sugars and refined carbohydrates from your diet, as this cause inflammation and damages collagen.

Today there is many different collagen supplements on the market, ranging from powders and shakes, to tablets.  Researchers agree that this can aid your body’s collagen-production and boost skin elasticity, but warns people that it is not closely regulated. 

So before purchasing and using a product; do make sure it is from a reputable provider. Also; don’t forget the wonder of water – drinking enough water will also help to keep your body nourished on the inside, as well as moisturized on the outside!

Pedicures at home

Before you start, make sure you have all the tools you are going to need:  file, nail clipper, nail polish removal, pumice stone (for hard and/or dry skin on the heels), warm water, a towel, and of course, lovely salts / foot soak-oils and lotion.

If you are wearing nail polish, first remove it (try to use acetone-free remover, as this is far less harmful for and less irritant on the skin).  Then dip your feet into warm water, filled with some lovely bath salts / bath oils (many brands, for example Avon, sell the latter).  You can use a pumice stone or a foot file to get rid of any dry and/or hardened skin on the soles of the feet and heels, or you can use bath salts / foot salts to gently exfoliate the whole foot (homemade recipe to follow).

Once the feet are soft, dry it with a towel and, if need be, cut your toenails.  After all the work is done, massage lotion into your feet while it is still warm.  This will help to not only absorb it quicker, but it will also help to lock in moisture.  Now you can choose:  you can either put on some cotton socks and leave it on for the whole day / night, or for a few hours, and then paint your toenails the following day.  Or you can paint it after your manicure and then put cotton socks on.  The socks will help to keep the feet soft while the lotion is doing its magic. 

Here are a few easy-to-make recipes for a nice foot scrub:

A soothing Peppermint Foot Scrub

Ingredients

1 cup granulated sugar

Olive or coconut oil

Few drops of peppermint essential oil

Method

Take 1 cup granulated sugar and pour into a mixing bowl.  Gradually add your olive- or coconut oil and mix together until you have a slightly wet, but grainy consistency. Add a few drops of the peppermint essential oil.  Transfer the scrub to a container and use it to exfoliate, moisturize and soothe your sore feet.

Refreshing Lemon Foot Scrub

Ingredients

2 cups granulated sugar

1/4 – 1/3 cup Almond- or coconut oil

6 – 8 drops of lemon essential oil

Method

Combine the sugar and oil in a clean, dry bowl.  Pour the oil slowly until you have a soft, wet-sand consistency.  Add as much lemon essential oil as you like and work it into your feet for 5 minutes, before rinsing it off.

Milk Scrub Treatment for Cracked Heels

Ingredients

1 cup milk

5 cups warm water

4 tablespoons sugar or salt

1/2 cup baby oil

Pumice stone

Moisturizer

Socks

Method

Pour 1 cup of milk and 5 cups of warm water in a foot bath tub or large basin and soak your feet for 5 to 10 minutes.  In another bowl, pour baby oil and sugar or salt in and mix well. Mix it into a thick paste and apply all over your feet, by massaging your feet in circular motions.  Using a pumice stone, gently scrub your dry / callused heels.  Rinse your feet off and pat dry.  Apply your chosen moisturizer and put some cotton socks on (either wear it for a few hours or sleep with it).

Homemade Foot Soak for Achy Feet

Ingredients

Hot water

2 tablespoons vinegar

Epsom salt or sea salt

Method

Fill a foot bath or large basin with hot water.  Add the vinegar and mix in a handful of Epsom salt or sea salt.  Soak your feet for 20 minutes.  Repeat the mixture but use cool water and instead of soaking your feet, soak a towel in the cool mixture.  Squeeze the excess water out and wrap the towel around your feet for 5 minutes.  This can be done several times a day, if you have inflammation in or if your feet is just aching.  The vinegar not only makes achy, tired feet feel better, but it also alleviates inflammation.

If you are low on nail polish, or you want a new colour but can’t find what you are looking for, why not pop over to my previous blog post, where I gave some easy DIY tips on making your own nail polish.

Sit back, put on some good music and/or light a candle, and give your feet the pampering they deserve.  After all, together with your legs, they work hard every day!

Home-manicures

At the present moment, when many of us have to stay indoors, a manicure and/or pedicure is something that can be sorely missed by many of my lady-readers I’m sure!  Nothing makes you feel more fab than putting on your make-up, dressing beautifully and classy, and having your nails (and yes hair) done.  Apart from the situation we are all in at the moment, manicures can be time-consuming and make a real dent in your bank balance!

Have no fear though, because I came across some easy DIY’s for a manicure in the comfort of your own home.  These nail polish hacks are not only easy to do, but will give you the salon-style look without breaking the bank.

The French-tip cheat 

First paint your nails with a base coat.  Once it has dried completely, wrap an elastic band (about a quarter of the way) down your nail.  Use this as a guide for creating the perfect tip.  Now apply the top coat – pastel shades are quite in fashion; or you can opt for the more classic white.

Revive your polish

Has your favourite nail colour become thick and gloopy?  Have no fear – pour a small amount of nail polish remover into the bottle, and shake it well.  This will thin out the varnish. Et viola; your nail polish is good to go!  

Just a tip, from personal experience.  The older the nail polish, the thicker it becomes and you might have to pour in much more varnish.  Sometimes it works but sometimes not.  In that case, rather buy yourself a new nail polish (as the older, thicker one doesn’t last on your nails that long either)!

Tailor-made shades

You can reuse your old, almost finished eyeshadows, by simply crushing them into loose powders and mixing them with a clear polish.  Quick, easy and there you have your own, new, unique nail colour.

Save your chipped manicure

Did you ever have one of your newly polished nails chip?  By adding a cool “dipped in glitter” tip, you can easily hide the chip(s).  Just blob a little shimmery polish onto the end of your nail and then brush it downwards to create a sparkly ombre effect. It also looks great just on its own.

Bye-bye blunders

Painted over your cuticles by mistake?  Just clean the area with an old lip brush or small paintbrush, dipped in nail polish remover!  Cotton wool can also work, but be careful not to use a big piece – and don’t be in a hurry either! 

Quick-dry tip

We all had, at some stage, been in a hurry or “I’m going to be late” situation.  There are a few tools on the market that says it’ll dry your nails quickly, and there are nail polishes that promises “quick dry.”  But, what if neither of it works as promised?  No worries!  Air dry your painted nails for a minute, then simply dip them in ice water for two minutes.

Make it stay

The experts suggest to first paint a base coat onto your nails, before putting on your nail polish.  Not only will this prevent your nails from staining, but it can help the polish to stay on for longer (similar to painting your nails with a top coat afterwards).  However, if you don’t have either one in your cupboard, or you want to try out a new shade first, you can wipe your nails with a cotton pad dipped in vinegar before applying your nail polish. This will strip the nail of any excess moisture that can lead to air bubbles and also helps the nail polish to adhere better.

Preventing stains 

In the beforementioned paragraph, I wrote about using a brush dipped in nail polish remover, to get rid of nail polish on your cuticles.  BUT; if you’re short on time, just rub some Vaseline or aqueous cream around the cuticles before putting on your nail polish, to catch any stray brush strokes.

Glitter polish tip

Some ladies just love sparkly nails.  Making them look great and last longer, however, is another story.  First apply a coat of plain coloured nail polish and let it dry completely.  Once dry, paint a few strokes of your favourite glitter polish onto a make-up sponge and dab it over the coloured coat.  Top it off with a top coat and sparkle! 

Soak off dark colours

Light nail polish colours come off quite easily; it is the darker ones that can be trickier. For the latter, soak a cotton ball or cotton pad in nail polish remover and place it over each nail for 10 seconds. This will allow the nail varnish to dissolve and slide off the nails easier.

Peel off glitter

Struggling to remove those tough-to-remove glitter shades?  Just pour some PVA glue into an old, empty nail polish bottle and use it as a base coat.  When you want to change your manicure, you simply peel off the nail polish.  But remember: don’t bite your nails!

Banish stubborn nail stains

Simply mix a little baking soda with warm, almost room temperature water and soak your hands for 10 minutes. Those nail stains will soon disappear before your eyes!

Whether you want to try out new tricks and colours, or always struggled with nail stains, or not knowing what to do if one of your newly manicured nails got chipped, I do hope that this article inspired you to treat yourself and/or your daughter, to a homemade manicure and some pamper time! 

A few more nutritional-tips to help boost your immune system

Whether there is a virus, cold or flu going around, it is always important to boost your immune system and keep it strong.  Oftentimes, people get ill when seasons change.  This often happens because of sudden drops and spikes in temperature, or being in a cold environment (for example aircon), then going outside into the heat, or being indoors where it is warm, then going outside where it is cold.

Vitamin C

Our good friend vitamin C, is a good helper when it comes to helping the body to defend itself from being infected. One of the benefits of including vitamin C in your diet is strengthening your body’s natural defence. Vitamin C is a water-soluble vitamin; therefore you need to take it every day (preferably on an empty stomach before breakfast).  A buffered vitamin C-powder is a good alternative to the tablets, should you have a sensitive stomach. Alternatively, one large roasted red pepper (preferably organic) and 125ml glass of orange juice (fresh oranges contain a higher vitamin C-dose than juice in a carton) will give you the same amount.

Vitamin A

‘The membranes in our nose and throat are our front-line defence against bacteria and viruses, and vitamin A keeps them healthy,’ says dietitian Nichola Whitehead. You can get the amount you need daily from one large orange sweet potato (excellent baked), or a large handful of spinach thrown into a salad.  Organic veggies are a good option, as their nutritional value is much higher.

Iron

If you’re deficient in iron, your immune system works less efficiently. ‘Premenopausal women need 14,8mg a day of iron,’ says Nichola Whitehead. ‘You can get it by eating 60g of liver.’ Not a fan of liver? Try beef, tofu, clams, mussels or dried apricots. 

Zinc

Zinc is essential for wound healing, blood clotting and thyroid function, and it will also alleviate cold symptoms. We need 7mg a day. Dark turkey meat is a great source (100g gives 5mg), or try a 150g steak. Or take in pill form if you are a vegetarian or don’t eat a lot of red meat.  Just beware not to overdose, as this could lead to liver damage.   

Protein

Without protein your immune system can’t function effectively. According to dietician and nutritionist Susie Burrell, eggs are one of the highest protein-containing foods, with more than 20 essential vitamins and minerals. In general, most women can get all the protein they need by adding a serving of two eggs, 100g cooked chickpeas or 100g meat, fish or poultry to each their meals.

Probiotics

These are live bacteria which help keep your gut healthy. A daily serving of miso soup, natural yoghurt or fermented foods like sauerkraut is all you need. If you can’t manage that, a probiotic supplement is a good idea for boosting your immune system.

A good old cup of tea

We all need a chemical called interferon as it helps us combat viruses. It’s found naturally in our bodies, but the amino acid L-theanine prompts our immune system to make more of the stuff – and guess where you find it? In a good old cup of tea! And it doesn’t have to be special tea: A study showed that everyday tea had the desired effect.

At the end of the day, remember that our bodies can function at an optimum level 24/7.  Stress, eating junk- and processed food, drinking sodas, smoking, and not getting any exercise, will be detrimental to our bodies.  Not just will it be visible on our skin and face, but internally those organs that were made to protect the body against foreign bodies, will stop working 100%. 

So, wherever you are, take a deep breath, open the windows and/or doors to let some fresh air in, make yourself a nice cup of tea, and relax! 

Stress

With everything that is going on at the moment, I thought to change gears, so to speak, and talk about stress. Most importantly; how to deal with it and keep yourself calm and healthy during times of stress.  Stress is “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.”  This can be external (coming from the environment, psychological, for example death of a loved one, or social situations).  It can also be internal (an illness or a medical procedure).

When stress kicks in, it initiates the “fight or flight- “response; a complex reaction of endocrinologic and neurologic systems.  It is the way our bodies respond to any kind of demand.

Stress is not always harmful.  For example, when we need to learn for an exam, or go for an interview, the body excretes adrenalin (a chemical that can make your heartrate go up).  This makes you more alert, helps you to concentrate and have clear, sharp focus and thoughts.

Stress, however, can become a problem and can cause harm (more in that in a minute), if we don’t get rid of our stress.  When we “bottle our feelings” up, or don’t take “time out” to relax after a busy day / week at work or school, then the body starts to break down its own immune system to try and cope.

When this happens, and your immune system is low, you are not only more prone to illness and disease, but you will become more and more irritable, angry, tired and even tearful.  What is disease?  Dis-ease is when the body is not happy with how its functioning; there is a dis-ease somewhere in the body.  And the only way, for our bodies to cope, is to let you know (sending out a signal/s) like tiredness, sleepiness, and so on.  When we ignore the signs, then the immune system kicks in.  Alas, when we have depleted our bodies’ reserves, nothing is left for the body but to become ill, in order to not only heal itself, but also to give us a wake-up call, so to speak, to slow down, rest, recover / recouperate and get rid of our stress.

I am sure many of you know that exercise is one of the many ways to help you get rid of stress.  Deep breathing is another wonderful way; when you focus on inhaling for 8 – 10 counts, deeply and slowly, and then exhaling the same way, you not only slow down your heartrate (which spikes when you stress or get angry), but you also calm the mind.  As more oxygen can now flow in and out of the body, your whole body starts to relax; your muscles relax, the areas where you normally carry your stress relax, and you can “think before you speak,” become calm and focused.

It is important to maintain a strong immune system, whether or not you are under severe stress or not.  The stronger the immune system, the better chance you have of either not getting ill, or, if you do, to get over it far quicker.

Vitamins, minerals, omega oil, the type of food you eat and drink, all play an important role.

Vitamin C (found in citrus fruit, parsley, and so forth), Vitamin D (direct sunlight or tablet-form), Vitamin A (yellow and orange fruit and vegetables), Zinc (supplements), and Vitamin B6 & B12 (found in meats or supplement if you are vegetarian), are all important.  Vitamin 12, for example, plays an important role in maintaining a healthy immune system and it is the first vitamin that the body uses when under stress!

Food sources like Red and Yellow bell peppers, Broccoli, Garlic, Spinach, Yoghurt, Almonds and other nuts, Seeds (linseed, sunflower seed, and so forth), Papaya, Bone broth, Poultry (think of your gran’s or mom’s homemade Chicken soup), Green tea (preferably the organic tea), and spices like Turmeric, Oregano, Garlic, and Ginger, can all help to maintain a healthy immune system.

Staying hydrated by drinking enough water is important, as well as getting enough sleep.  Do make sure that you sleep enough hours, in a dark room, without any lights (natural and artificial), in order to give your body and mind time to replenish, renew, rebuild and heal.  If you have your cell phone next to your bed, or the television is on “sleep,” that can also disturb your sleep, because the brain cannot “switch off” completely.  It is important to “switch off” as this is the only time that your body has to renew and heal itself!

Another tip, which I mentioned in previous blogs, is to maintain a healthy gut.  When the pH-level in your gut is too acidic, it creates a wonderful place for germs and viruses to breed.  If, however, your pH-level is alkaline, the chance of something breeding is minimal; if not zero.

All in all, I would like to mention and even stress, that “that which you fear you attract.”  Instead of “going crazy” take a step back, take a deep breath, go outside if it is possible, and know that, “this too shall pass.”  When you don’t take care of yourself, get rid of your stress either by meditating, exercising, journaling, or relaxing in a hot tub, not only will your body suffer, but also the people around you.

My late grandfather always said “if you worry, you die, if you don’t worry, you might also die…so why worry?” 

Natural antibiotics

I am sure all of us, at one point or another, were given antibiotics by our medical practitioner or pharmacist.  In this article I am not going to defend it, nor am I going to tell you not to use it.  Instead I am going to tell you, my readers, more about antibiotics that you can find in your kitchen cupboard and in the supermarkets or health shops.

Garlic

Garlic not only has antibiotic- and antiviral properties, but also antifungal and antimicrobial properties.  It can help your body to get rid of invading organisms and supports your immune system at the same time.  Because garlic is a strong antioxidant, it rids the body of free radicals, therefore preventing them from damaging your cells.  For the body to absorb it optimally, crush or chew it before swallowing – this releases the active enzymes it contains.  You might be thinking: eat it raw?  No way!  If that doesn’t appeal to you, you can soak it in warm water and drink it as a tea, use it when you cook, or buy a natural, good-quality tablet at your nearest pharmacy or health shop.

Oregano oil

Oregano oil fights infections and keeps parasites at bay.  A study, that was published in the Journal of Medicinal Food, found that oregano oil wipes out at least 5 different types of bacteria!  What is more, is that this herbal oil can be used in many different ways.  For example, you can add some drops in hot water and breathe it in for sinus infections, you can place some drops in a foot bath to get rid of toenail fungus, and you can even clean your home with it to keep bacteria at bay!

Do make sure that the oregano oil is organic and medicinal (should you want to ingest it).  Best to always dilute it with some water or mix it with a carrier like olive oil, before you take it orally.  If you have never used this orally, best to make sure you are not allergic to it.  I would suggest to just boil it (like a tea) and inhale it – again this should not be done if you are allergic.  As always, if in doubt, speak to a medical practitioner or pharmacist that have knowledge of natural, herbal medicine, before drinking it.

Honey

Honey is one of the oldest known natural antibiotics in the world.  It contains a compound called hydrogen peroxide, which apparently account for its antibacterial properties. Honey has a high sugar content, but interestingly, it is this high sugar content that seems to stop the growth of some bacterial species.  It has low pH levels that contribute to dehydrating bacteria, which causes them to die off.

Honey can be directly applied to a skin-injury to ward off infection and can be used for treating coughs and sore throats. Best to use raw, organic honey as refined types may have some of the benefits stripped away.  Be careful if you are sensitive to / allergic to honey.  Some people cannot use any kind of honey, so always check before you use it orally.

Ginger

Ginger has been used as a natural antibiotic for thousands of years.  In Asia ginger is served with many dishes as it has food poisoning prevention properties. Ginger has antibiotic effects against some of the deadliest food-borne pathogens like salmonella, listeria and campylobacter.  It also possesses antiviral properties that can help your body overcome invading pathogens.  Ginger is wonderful to use if you are nauseous or suffer from flatulence or gas.

Making some tea with fresh, raw ginger pieces, steeped for a few minutes, is wonderful.  You can add fresh lemon juice, a touch of cayenne pepper, and/or garlic – a highly effective immune boosting tonic that will help you to overcome infections naturally.

As I have said in my introduction, antibiotics is sometimes necessary.  When you have to use it, make sure to take something like Interflora (a probiotic) as antibiotics can break down the flora in our gut / stomach.  Something as simple as treating the wrong types of infections with antibiotics, or forgetting to / not wanting to finish the antibiotics’ course, can cause the bacteria to become resistant to their mechanism of action and start to thrive.  Viral infections, for example, cannot be treated successfully with antibiotics, therefore it might be a good idea to first turn to Mother Nature (and your kitchen cupboard), before using prescription antibiotics.

So yes, by all means, have that pizza or pasta-dish with garlic, oregano, etc, etc, and let us remember what generations before us used, long before medicinal antibiotics came on the market!

Exercises / movements that’ll keep your circulation going whilst on a flight (and even at your desk)

I am sure we all stretch, stand up and walk around a bit when we’re on a long-haul flight; and even when we’re at the office, sitting for long hours a day.  Our bodies are not made to be / stay still all the time – movement is vital.  Not only to keep blood circulation going, but also to maintain the oxygen-flow in and out of the body.

Here are a few exercises / movements that you can do, whether you are in an aeroplane or at your office desk.

Seated-exercises  This can be done whether / not you are able to get out of your seat in the plane:

  • Heel and toe lifts:  sitting up straight, with your knees bent at a 90-degree angle, lift your heels up (as if you are standing on your toes).  Then leave your heels on the floor and lift your toes.  Repeat this a number of times (with or without shoes on, as long as the shoes or socks don’t pinch you).
  • Head-, neck-, and shoulder rolls:  slowly drop your chin to your chest, then slowly roll it to the right and left.  Another way is to keep your head up and look over to the right-, then left-side.  You can also tilt your head (as if you want to touch your shoulder with your ear), to the right and to the left.  Please do this slowly and never roll the head back.  You can look slightly up at the ceiling, but never “squash” your neck vertebrae.  Not only is it bad for circulation, but it is also dangerous, as the neck vertebrae is not as thick as the rest of the vertebrae in your spine
  • Flexing and pointing your feet and hands are another easy way to keep the blood flowing.
  • Flinger flicks / Castanets:  spread out your finger, then bring your pinkies in toward the centre of the “heels” of your hands, then back out, without moving any of your other fingers.  Do this 10 times, then repeat with the other fingers.  Now do one finger at a time (as if you are playing castanets). 

To do the flicks, simply imagine that you are flicking water off your fingers, by tapping your thumb with each finger individually.

  • Spread out your fingers and/or your toes (if you’re not wearing shoes) as if they are a fan; in other words, try to create spaces in-between your fingers and toes.
  • Imagine that you have to use your toes to pick up a pencil on the floor.  Curl the toes, then relax them.  Repeat a few times.
  • Do the same as above, but instead arch your foot as if you have to pick the pencil up by lifting part of your foot up as well as your toes.
  • Interlink your fingers and, if you don’t know your neighbour, straighten your arms in the air and stretch your back.  This is a good way to separate the vertebrae and get oxygen and blood flowing.  This stretch can also be done to the front of the body – you will notice that your shoulder blades curve forward, so make sure to roll the shoulders back once you are sitting upright again.
  • Moving slightly forward in your seat, interlock your fingers behind your back, stretch the arms down and lift your head slightly to look up.  Again not above your head, but in front of you towards the roof.
  • A good lower back stretch, is to curve your back by pulling the tummy in and imagining that your belly button is touching the seat.  Doing this a few times is a good and easy way to release tension in the lower area.
  • Another good stretch for your back is to curl down slowly and touch the floor, then gently curl back into a straightened position. 
  • Crossing your one leg over the other, to form the number 4, lean slightly forward.  This will stretch your hips.
  • Sitting up straight, twist to the right, then left, making sure not to go too far.  It should feel comfortable, not uncomfortable.
  • Lastly, you can bring your one bent knee up to your chest, then the other.  Starting with the right leg is best, as the lymphatic system functions by flowing up on the right-side of the body towards the heart, then down the left-side of the body.

Standing exercises

  • Just like sitting, you can stretch your arms overhead or in front of you and reach either up towards the ceiling or as far forward as possible.  this can also be done behind you.
  • If you have space and nobody is going to be bothered, stretch one arm overhead by bending one / both knees slightly.  Bend over to the other side.
  • Whilst standing, lift your heels off the floor for 10 times, then bend your knees and, without locking the knees, raise your toes off the floor for 10 times.
  • Step out to the front with one leg.  Bend the front leg, making sure that the knee is in line with your ankle.  Straighten the back leg, trying not to bend the knee, and see if you can put your ankle down on the floor.  This is a good stretch for the hips and thighs.
  • Standing in the same position as above, bend the back leg, again making sure the knee is not over the toes, and straighten the front leg.  Lift the toes off the floor, lean slightly forward, keeping the front leg straightened at all times.  Slowly come back up, point and flex the foot and repeat with the other leg.  This is a good stretch for the hamstrings.
  • Standing in a V-position with your legs evenly spaced, gently bend the one knee and feel the stretch in the inner thigh.  Repeat on the other side.  And as always, make sure the knees are not over the toes, but rather behind them when you bend your knees.

Flying can be dreaded; especially if it is a very long flight.  One can only sleep for so many hours, read for so many hours, and sometimes the chatter can also start to dwindle.  Keeping our bodies moving, even when we’re in a small, restricted area like an aeroplane, is not only good for us physically, but also mentally and emotionally.

When our bodies move, our minds move, and we have the energy to “hang in there…we are almost at our destination!”

Take care and remember, keep yourself nourished, hydrated, and move around!  Soon enough you will hear:  “ladies and gentleman…we have landed!”

How to stay comfortable, and keep the circulation going, on aeroplane-trips

Whether you are catching a short- or a long flight, planes are not always the most comfortable place to be in – unless, of course, you can afford to fly business class or first class.

Overall, the airlines main objective is to pack as many bodies as possible, into the aeroplane; thus, seats are created to optimize space and not passengers’ comfort.  In recent years, premium economy-class has been added to various airlines, which have roomier legroom, wider seats, and so forth.  No matter in which class you fly, our bodies are not made to sit for such a long period at a time (especially on long flights).  Reading an article in a magazine written specifically about Pilates, I came across a few good tips that will help to make your journey more comfortable, and teach you a few movements / stretches to keep the circulation going.

One of the first things is to try and book seats that is side-by-side (especially when you are not flying alone).  This way you can sleep, stretch, move, and so on, without bothering a stranger (s).  Seats that are on the aisles are always a good option; not only for getting up faster and easier, but also because you can stand up and move more freely.  Seats at the exit-doors have more legroom but don’t recline; so for a long flight rather book seats that can recline. 

Many people use a special neck pillow, but there is also pillows on the market that covers your entire back, shoulders and head.  Airlines do have pillows, but if you are using your own pillow, use the airline pillow to support your lower-back (lumbar spine-) area. 

Staying hydrated is a must.  Make sure to drink enough water, as the air-conditioning in the plane can make you thirsty and dry out your skin.  Some people like to have a glass of wine or other alcoholic beverage with their meals.  However, be careful not to drink too much (even when it is for free).  Due to the air pressure and altitude, alcohol can make you tipsy very quickly, as well as dehydrate you faster (same goes for caffeine).  Rather opt for water and/or juice or other non-alcoholic beverages. 

Make sure to have something to eat.  Some people don’t like the food served on planes – if you prefer to eat your own, make sure to stock up on granola bars, dried nuts and/or fruits, protein bars, and other snacks that not only satisfies your hunger pangs, but also keep your blood sugar at a good level.

Watching a movie, reading a book, listening to music, or playing a card game, for example, are all things that you can do to stay busy – and, of course – sleep!

Getting up, standing, walking around (if possible) and stretching is important.  Another tip is not to cross your legs when you are sitting, as this will cut off circulation.  Rather just cross your ankles.

Some people keep their shoes on, so make sure your shoes are comfortable.  Due to air pressure your feet and ankles can swell; make sure your shoes, socks and your pants, are not tight.  Many people like to take their shoes off; you can easily do that as all airlines provide socks that you can wear over yours. 

A tip for all the men (and some young people as well):  make sure there is nothing in your trousers’ back pockets, as there is nothing more uncomfortable to sit on your wallet or keys!

Many health practitioners also advise older people to wear special socks and/or take ½ an aspirin to prevent deep vein thrombosis (DVT).  Before you do it, please ask your health care practitioner about it, as every person is different.

All in all, flying does not have to be dreaded.  By wearing the right clothes, making sure that you have a comfortable seat, and keeping your body hydrated and nourished, flying can, in fact be enjoyed!

Next week I will give you some easy exercises that you can do on the plane; and, in fact, even at the office!  Until next week…happy flying!

Keeping your food safe and yourself healthy

No matter what time of the year, it is crucial that we keep our foods safe from food borne bacteria.  Whether we are preparing a meal, or sitting down to a meal, it is always important to make sure that we (and the food that we are handling) are clean.  Here are a few tips from the food safety experts:

  1. Clean your hands!!  Washing your hands before you eat, before you prepare a meal, and after handling raw food, is extremely important and should be one of the “non-negotiable” rules / lifestyle-choices we make.  Washing our hands is one of the easiest ways to keep bugs and bacteria at bay.
  2. If you, like me, like to cook in bulk, make sure there is space in the fridge / freezer to store the bulk.  Only take it out of the freezer when you are going to eat it.  If you want to take it out the night before, make sure to put it into the fridge, so that it can unfreeze there without going off (especially meat and fish).
  3. Avoid cross contamination.  For example, never put cooked meat in the same dish that contained raw meat / poultry.  Also avoid using the same utensils for raw- and cooked food.
  4. Cold foods should be kept cold (below 4 °C or 39.2°F); and hot foods hot.  Also let warm / hot food cool off before placing it into the fridge.

Food poisoning, better known as gastro-enteritis, happens when a person becomes ill from eating food that has been contaminated by micro-organisms, or the toxins it produced.  Symptoms can include stomach cramps, vomiting, diarrhoea and fever.  Food poisoning can rear its head anywhere between 4 – 48 hours.

Young babies, the elderly and those with a low immune system, are more severely affected by this.  Seeking medical help is important; as you lose a lot of fluids due to the symptoms.  Therefore, it is always advisable to take electrolytes to help put back the important body-salts, and so forth, that gets lost when ill.

Here are a few examples of the most common bacteria that causes gastro-enteritis:

  • Staphylococci- found on a person’s skin (also in sores or skin infections), in noses and throats.  This is transferred through the unhygienic handling of food;
  • Salmonellae – found on raw poultry, meats and products linked to meat, as well as the droppings of rats, mice, and the stools of humans and certain animals;
  • E-Coli – found in the stools of animals and humans.

When we go to the grocery store, it is the job of the store to make sure that the produce is fresh and safe to buy.  It is the job of the buyers to make sure that fresh foods are packed away as quickly as possible (especially things like fish, meat, cheese, milk, butter, yogurt, salad, and anything else that needs to be kept cold); especially on a hot summer’s day.  When you are out shopping, do look out for cans that are bulging or are “blown” – do not buy it – as it can contain botulism (a highly dangerous toxin that occurs when canned food has not been processed properly).

Another thing to remember is to separate any household cleaning supplies and other non-edibles from foodstuffs.  Frozen foods should be packed together to help maintain the cold temperature for as long as possible.  Raw meat and poultry should not be packed with cooked / deli foods like cheese or cold meats, as salmonella may be present in the raw meats.

Now that the shopping is done and you’re at home and your groceries are packed away, remember to never overcrowd the fridge with too many bowls, etc.  if you have any leftovers, try to eat it within 2 – 3 days, or else freeze it. 

Transferring canned food into a glass or plastic container with a lid, will keep it fresher for longer.  Lastly, if there is a power outage, keep the door closed for as long as possible. Food should be safe as long as the power is not out for longer than 4 hours.  Perishables, like dairy- and meat products, could go off faster (even salad), so be careful before eating it.  If you can, freeze the food and milk that you won’t use immediately and, wherever possible, buy long-life products like milk and canned foods.  Another great idea is to pack ice packs around perishable foods to help it to stay cold for as long as possible!

To all the men out there – a recent study indicated that men are more susceptible to gastro-enteritis than women!  Why?  Because women are more likely to wash their hands after going to the bathroom than men! So, boys and men…do as the girls and ladies do…wash your hands regularly.