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      in health and weelbeing

      Could Intermittent Resting Be The Key To Your Fatigue Problems?

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      Ever randomly left your desk mid-morning to bask in the sun, head buried in a racy novel? Or taken a quick post-run nap on your lawn? You’re in tune with your body’s needs and on the right track, according to experts. There’s a term for these regular breaks — Intermittent Resting.
      You’re probably already familiar with the term Intermittent Fasting — cycling between eating what you like and restricting your food intake via techniques like the 5:2 and 16:8. For the uninitiated, the theory goes like this: by giving your body a break from food you can not only lose weight, but potentially improve your metabolism and reduce your risk of certain diseases such as heart disease and diabetes.
      Now, health and fitness experts are talking about Intermittent Resting, the idea that the body also needs to cycle through small bursts of inactivity (activity fasting, if you will) in order to perform at its best. So, can scheduling rest with the enthusiasm you usually reserve for scheduling workouts really support your health and fitness goals?
      REST AND DIGEST
      Nahid de Belgeonne, a former fashion industry employee and owner of a London-based fitness studio Good Vibes started creating deliberate pockets of rest throughout the day — a kind of deliberate down time — once she discovered the power of rest.
      That she felt happier, healthier and more productive as a result of her new regime will come as news to nobody. But she also credits intermittent resting with making her fitter, stronger and improving her quality of movement. She now trains others in the art of snacking on rest via her yoga-meets-meditation technique, The Human Method.
      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More
      RHYTHM AND SNOOZE
      Nahid explains that her theory is based on the body’s ultradian rhythms. The sister science of circadian rhythms – which control your 24 hour sleep-wake cycle – ultradian rhythms refers to the cycles that the systems in your body move through during the waking day. The concept is nothing new; it was proposed in the 1950s by sleep researcher Nathaniel Kleitman, whose contribution of the field of shut-eye is such that he’s often referred to as the ‘father of sleep’.
      That the wellness industry is finally sitting up and taking notice doesn’t surprise Dr Kat Lederle, chronobiologist and sleep coach at the sleep education platform Somnia. “We’ve seen significant scientific interest and progress in nutrition, fitness and sleep — circadian health is the next big topic,” she explains.
      While much of the focus in recent years has been on how your behaviour impacts your ability to fall – and stay – asleep, your behaviour impacts your waking function, too. “The body clock is made up of two clusters of 50,000 cells in the hypothalamus and we refer to that as the suprachiasmatic nucleus (SCN),” Dr Lederle explains. “The SCN is like a conductor, setting the timings for everything else that happens in your body, so while your ultradian rhythms vary from system to system, your body clock ensures they’re working in harmony together. If your internal rhythms become misaligned, that can lead to all sorts of problems.”
      It’s thanks to a raft of circadian rhythm research that we now understand that the repercussions of this ‘misalignment’ extend far beyond a night spent tossing and turning. A disrupted body clock has been shown to interfere with everything from your appetite to your co-ordination and mood. Extreme disruption, the likes experienced by shift workers, has even been linked with depression.
      But if the behaviour that contributes to a broken body clock sits on a sliding scale, with the shift workers whose livelihoods depend on keeping variable hours at one end. On the other, you’ll find the kind of habits you know you shouldn’t do, but you probably do anyway — working through your lunchbreak, doing a HIIT session when your body is begging for yoga and reading the internet instead of your book come bedtime.
      It’s these everyday behaviours, Dr Lederle explains, that present an opportunity to optimise your circadian health. “By becoming more aware of your body clock and adopting behaviours that supports its optimal functioning, as opposed to railing against it, you can not only reduce your risk of various diseases, but improve your day to day functioning.”
      Essentially, it’s about practising sleep hygiene, but for the waking day, too. And among the tools in Dr Lederle’s ‘wake hygiene’ toolkit is a habit that sounds a lot like Intermittent Resting. Regular rest, it transpires, is the backbone of good body clock behaviour.
      “I call them ‘mini breaks’, but they amount to the same thing — taking a break of up to 20 minutes every 90 minutes or so. For me, it’s sitting back for a moment and bringing an awareness to my breaths. But I think the key is doing something in that time that you enjoy. It’s not paying your bills or contacting your accountant — it’s something you’ve chosen to do.”
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      PAUSE FOR EFFECT
      What seems to elevate Intermittent Resting from your average work break is its intuitive nature; the idea that tapping into the times when your body is best primed for activity and rest could be a useful tool for those in the business of incremental gains. “Mini breaks are just one example of how aligning your schedule with your body clock can support your health goals,” adds Dr Lederle, who gives the example of planning when you exercise.
      If the idea of taking a 20-minute break every 90 minutes makes your heart race (not the goal), even breaking for five or 10 minutes can help. “I’m a huge believer in doing your own experiments and seeing for yourself what works for you,” adds Dr Lederle. “If you’re truly free to plan your life in the way that suits you, the repercussions on your health and wellbeing could be huge.”
      READ MORE: How To Get Better Quality Sleep
      Make Intermittent Resting Work For You
      Take a chronotype holiday
      Dr Lederle suggests taking a five-day trip with the goal of tuning into your natural waking and sleeping hours. Go to sleep when you feel tired, rise when you’re ready and avoid sleep saboteurs like screens. “By day five, you should know what your natural sleep timings are, and ideally you’ll start sleeping in that time window every night.”
      Find out your MEQ
      By now you’ll already known what hours you like to sleep, but for a more scientific approach, take the Morning-Evening questionnaire. There are 19 questions designed to tell you where you sit on the sliding scale of morning person and evening person.
      Keep an energy diary
      You’ll know intuitively when your energy ebbs and flows throughout the day by the times you usually reach for a coffee or a snack. Start consciously tuning into your feelings, and noting them down. Look out for the obvious signs, like yawning, as well as how engaged you feel in a task. Keep it up for a week and see what patterns you notice. This will guide you to your own Intermittent Resting breaks.
      Make it stick
      Your body clock is like a baby – it loves routine. “Anything you do that’s part of a routine will help your body clock to know what to expect, be that the time you do a workout or when you eat your lunch,” adds Dr Lederle. Once you’ve identified your energy peaks and troughs, schedule your breaks accordingly, and stick with it.

      The article Can Intermittent Resting Help You Reach Your Goals? was originally published on Women’s Health UK.

      READ MORE ON: Activity Fasting Health Advice Intermittent Resting Mental Health mental health advice More

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      in health and weelbeing

      The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More

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      Podcasts are incredibly popular these days, and there are so many to choose from. From politics to pop culture this type of audio entertainment covers almost everything you can think of and is a great way to pass the time and learn something new. But that’s not all it’s good for – mental health podcasts, in particular, can boost your emotional wellness and be an effective form of self-care.
      Shelby John, a clinical social worker who specialises in addiction, anxiety, and trauma, loves mental health podcasts because they are not only extremely accessible for most people, but they are also free. “The freedom to be able to listen to episodes whenever and wherever you want is incredible,” she says. “This allows people who maybe otherwise would not go to therapy or hire a coach to access knowledge and practical skills from professionals.”
      READ MORE: 12 Bonnie Mbuli Wellness Quotes
      The information you consume has a direct impact on how you behave, feel, and think, says Amy Morin, a therapist and the host of The Verywell Mind Podcast. “If you listen to podcasts that share stories, strategies, and tips that can improve your mental health, you can learn how to improve your psychological well-being,” she explains. “A podcast might affirm the information you already know, which can reassure you that you are on the right path. A podcast might also help you feel less alone. This is especially true if you hear stories and interviews with guests you can relate to. You might also learn new things or discover strategies you can try to reduce your anxiety or boost your mood.”
      Most mental health podcasts feature experts in a specific field, such as behavioral scientists, psychologists, therapists, or other types of pros with unique and helpful insights to share.
      How To Choose A Mental Health Podcast That Is Right For You
      The host will be your constant companion, so look for one whose personality and voice mesh well with you. You should also make sure the podcast you’re listening to is produced by a licensed and legitimate mental health care provider, advises Licensed Clinical Social Worker and Licensed Master Social Worker Kayleigh Parent. “Even then, just because someone is licensed does not mean they are competent or using evidence-based practices,” she says.
      Another factor to consider is whether you are part of the target audience. Of course, anyone can listen to any podcast, but you may be able to benefit more if you tune into ones that you feel a kinship with, whether it is because of the age group, ethnicity, gender identity, or mental health issue they address.
      READ MORE: Why You Need Boundaries ASAP
      Know that many of the conversations that take place on podcasts are based on personal experience. The host and guests may touch on sensitive topics that trigger you. If you’re not comfortable with what will be discussed on a podcast (read those episode blurbs beforehand!), it may not be right for you.
      Remember: Podcasts are not a replacement for therapy. If you struggle with issues such as addiction, eating disorders, domestic violence, self-harm, suicide, or trauma, seek help from a medical professional.
      Ready to jump in? Here are the 16 best mental health podcasts recommended by experts. More

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      in fitness and body

      A Lunchtime Workout Session Could Cure Burnout

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      Whether you’re still working from home or have returned to the office by now, the 3pm slump is inevitable. In the morning, we’re efficient, making calls and organising team catch-ups and meetings, sending emails with speed and the kind of sign-off that demands a thoughtful and considered response.
      But slowly, as the day progresses, our energy wanes. And regardless of what we eat for lunch or the number of caffeinated beverages we choose to consume, 3pm comes around it suddenly feels like we’ve aged a decade. Unable to focus, time moves at a glacial pace for those remaining hours of the day and it’s all we can do to drag ourselves home and into bed.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      This mental exhaustion is a common feeling for many but in some good news, it appears exercise might be the cure. As anyone who has been in the slump can attest, getting into some activewear and breaking a sweat is often the last thing on your mind. However, it might just be the thing you need. As a newly-published study by German researchers suggests, exercise can reverse this mental fatigue in just 30 minutes.
      For the study, subjects with cognitive fatigue were grouped into three interventions: 30 minutes of aerobic exercise, 30 minutes of easy stretching and 30 minutes of watching the TV sitcom The Big Bang Theory. The group that cycled for 30 minutes on an exercise bike reported feeling less mentally tired, had improved mood and better perception of their mental capability, and also showed improved ability to take on new tasks. Ultimately, the 30 minutes was seen to restore higher-order executive functions, helping workers to get back online and ready for action.
      As the researchers found, exercise during lunchtime does wonders – not just in the short-term, but for the long-term too. Aside from feeling refreshed post-exercise, you can also combat long-term negative alterations in the brain structure and function that can come with chronic, persistent mental fatigue. The study found that the more fatigued someone felt, the more the 30-minute exercise cycle made them feel refreshed.
      READ MORE: 24 Motivational Quotes To Help You Push Through The Tough Days On Your Weight Loss Journey
      It’s worthing noting, though, that the study only looked at 30 minutes of easy aerobic exercise so it’s not exactly clear what the impact of doing, say, an hour’s run might be on mental stress, or a higher intensity exercise. As Women’s Running suggests, “Since we know that mental stress and physical stress build off each other, it’s likely that if a too long or too intense exercise session puts additional strain on the body, it could contribute to fatigue and not help you recover from it.”
      But despite exercise being an effective mood-boosting tool to overcome mental fatigue and the dreaded feeling of an afternoon slump, studies also show that people often blow off a workout when feeling overwhelmed because they feel the long-term benefits aren’t as important as their immediate need to chill. If this is something you’re guilty of, we’d suggest scheduling in 30-minutes of exercise just as you would a meeting or Zoom call, to hold yourself accountable and ensure you take that time. Because while your mind might be telling you to lounge and chill, exercise is exactly what your body needs to come back feeling energised and invigorated.
      And as the recent study suggests, you don’t need to push yourself. This isn’t a time for analysing metrics on your smartwatch or looking at data, it’s simply about connecting to your body through movement and allowing the tension you’ve built up in the day to release.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Cape Town-based Jessica Naylor, a seasoned fitness trainer (group exercise) best known for her optimistic, high impact energy workouts has compiled a few fun, effective, equipment-free and lunch break friendly exercises. “All these workouts can be done anywhere, provided there is a bit of space. Prepare to tone and burn all in one,” she says.
      Move: Soccer Drill ​Nail it: Tap your foot, then the other foot, knee and then the other knee. Pick up the pace and double the time!
      Move: High KneesNail it: Keep your knees high and the power going, on the spot, in a sprinting motion.​
      Move: Arms For DaysNail it: Stand tall, keep your shoulders behind and tummy tight. Place your arms out horizontally. Palm open and thumb facing the roof. Pulse your arms back and forth. Make small movements and feel the burn!
      Move: Explosive Star ​Nail it: Slightly bend your knees. In one movement make your self into a star shape. Shoot arms and legs out and quickly bring yourself back to the starting position. Repeat this movement 20 times. Hello cardio!
      Move: Jump For Joy ​Nail it: Point on your toes. Arms stretched up above your head and bounce away!​
       Move: Quick FeetNail it: Make sure your feet are directly under your shoulders. Bend your knees slightly and run on the spot!
      The article Why A Lunchtime Sweat Session Could Be The Cure For Burnout was originally published on the Women’s Health Australia website. 

      READ MORE ON: burnout Cognitive Fatigue Fatigue Fitness Advice Health wellness More

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      in health and weelbeing

      A Therapist Answers 7 of Your Questions Around Feeling Lonely at Christmas

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      Whatever your typical set up around December the 25th – perhaps a chunky get together with the extended family, a little celebration with a few key friends and fizz or a firmly ‘non-traditional’ takeaway from your local Chinese restaurant – between high Omicron rates and the desire to be ‘cautious’, things might look different, this year. (Again!)
      READ MORE: 12 Life-Changing Wellness Quotes By Bonnie Mbuli
      One possible ramification of this is a sensation of loneliness. The festive period is a core cause of the feeling – notwithstanding a global pandemic that has severed our physical ties like a piece of silverware through brandy butter. This especially goes for those who have tested positive for the virus and now must isolate over the day itself.
      79% of you feel lonelier now, than you did before the pandemic, according to WH research. To help you through, WH asked leading psychotherapist and author of This Too Shall Pass, Julia Samuel, to respond to some of your questions, musings and comments on feeling alone, this Christmas.
      How should I deal with Christmas loneliness?
      But first, there is some universal advice to root yourself in. Regardless of your situation, the below is likely to be a tonic, to some degree, in this bizarre time.
      Keep a routine
      ‘It helps to have regular routines that you can rely on that give you some certainty, so it might be structural routine of exercise before breakfast, or meditate after work,’ says Samuel.
      Just breathe
      ‘Both exercise and any breathing technique also reduce the anxiety caused by uncertainty, so you get double benefit. Intentionally choosing to do things that give you joy also helps manage uncertainty, so it might be listening to wonderful music as you cook.’
      READ MORE: Yoga Moves That Bonnie Mbuli Swears By
      Know what you can control
      ‘Recognising and jotting down the things you can change and influence and those you can’t is worth sticking on your fridge door,’ Samuel details.
      Remember that, even amid wild uncertainty, you are in control of some aspects of your life. ‘It is important to be proactive, make times for online connection and if possible real connection through walks together, even taking hot drinks that you can stop and drink together,’ she adds.
      ‘We need connection to others more than anything else. People need people and love in every form is vital medicine right now, we have to commit and work to have it, not wait for someone else to connect with us.’
      Scroll on for her response to WH readers who are feeling a little stuck, sad or solitary, at this time.
      7 of your Christmas loneliness questions, answered
      1. ‘I feel sick about Christmas! I am alone and dreading seeing people with their families on Instagram. What should I do?’
      ‘I can understand that living alone is heightened over Christmas when you both imagine and see on Instagram families being together,’ says Samuel. ‘I wonder if you might contact an organisation that connects people in communities, young and old online and in person.
      ‘Another thing to note is that using our skill and agency to make something through painting or any kind of craft gives us both purpose and satisfaction, there are also many online craft meet-ups that you can join to discuss your area of interest.’
      READ MORE: If The Festive Season Stresses You Out, Try These Psychologist-Backed Coping Strategies
      2. ‘I am struggling with uncertainty. It looks as if Christmas will be very miserable this year and there’s a shortage of money through no work…’
      ‘The uncertainty and shortage of money make celebrating anything worrying. I wonder if you can schedule virtual meet-up with, say, four good friends to wish each other a happy Christmas.
      ‘I have been pleasantly surprised how meeting with a small number of close friends can feel intimate and enriching.’
      3. ‘My main concern is my 94-year-old mom, who lives alone, abroad. My sister is nearby and sees her a couple of times a day, but if there’s a bad snowstorm or Covid regulations, she might not see anyone.’
      ‘I imagine not being with your mom on Christmas day is particularly hard, when the number of Christmases you are likely to have together in the future is uncertain.
      ‘Could you perhaps create a Plan B for your mother if there is a snowstorm – does she have a next door neighbour who she could ring and would agree to drop in, and could you agree a time you will telephone each other on Christmas day whatever the weather?
      ‘I would write and send her a card with a message of all that you feel about her, and memories of your happy Christmases of the past that she could open on Christmas Day.’
      4. ‘I lost my mom four years ago and she made Christmas magical. It’s not ever been the same again.’
      ‘Having memories of those very Happy Christmases with your beloved mom must be bittersweet.
      ‘I would create an annual Christmas ritual which reflects your mom and your love of her, maybe light a candle with flowers and a photograph of her that you can turn to at particular times or do something that connects you to her over Christmas.
      ‘Touchstones to memory are a way of expressing the love of the person who has died, for our love for them never dies.’
      5. ‘I think I will get depressed as I alone am expected to carry out all household chores. I used to have my friends as support, but, because I’ve not been in touch with them regularly through lockdown, they have left me.’
      ‘I can hear how hurt you are not being in touch with your friends, but I would suggest you draw on your courage and contact them and agree to reconnect. I am sure they would welcome hearing from you as they might well be feeling left and lonely too.
      ‘Partly it is about just daring, taking the leap to text or call and it is also cognitively recognising that the feeling of fear doesn’t in anyway match the reality of fear – feelings are not facts.
      ‘The worst that can happen is the status quo, they don’t respond, so you have lost nothing and may gain a friend so it is definitely worth the jump.’
      READ MORE: 7 Busy Women Share Their Best Self Care Tips for the Holidays
      6. ‘I can’t visit my family as my mom is very high risk, which means feeling very disconnected and alone. Help?’
      ‘That’s tough for you and your mom. I wonder if you could record a voice message for her from you and others that know and care about her, saying Happy Christmas but also why she is special to you, that she could receive on Christmas Day.’
      7. ‘I have no family anyway and I think Christmas is over-amped as a time of togetherness – and that itself is the key cause of the seasonal loneliness.’
      ‘I wonder if you would find some sense of enrichment over a time that feels over-amped by volunteering on Christmas Day or around it? Helping others is both good for those that receive but also the giver.’
      *This article was originally published on Women’s Health UK

      READ MORE ON: Mental Health mental health advice Mental Wellness More

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      in health and weelbeing

      4 Ways to Support Healthy Ageing

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      Want to support you body through its healthy ageing? Try these four simple steps and you’ll never look back (or if you do, at least your neck won’t hurt).
      1. Load it up
      To optimise your bone health through perimenopause and beyond, resistance train twice weekly. Studies show it helps kick bone-forming cells into action, while slowing down age-related bone mass decline.
      Any form is great, but compound lifts such as squats and deadlifts deliver the heaviest skeleton benefits*.
      READ MORE: Millennials Are Turning 40, But How Healthy are They, Really?
      2. Wear SPF, rain or shine
      You heard: even when the cloud cover is more dense than your grade 9 bully, it pays to slap it on.
      In a 2016 study, people who applied an SPF straight after washing their face each morning showed reduced symptoms of skin ageing – such as wrinkles and uneven skintone – after an 18-month period.
      READ MORE: 10 Mineral Sunscreens That Won’t Damage Your Skin Or The Environment
      3. Eat for your hormones
      With oestrogen stores declining as you head towards menopause, including phytoestrogens (naturally occurring plant substances that imitate the OG) in your diet can have a balancing effect.
      According to an Iranian study*, help reduce the frequency of hot flushes in menopausal women. Find them in soya beans, legumes and whole grains.
      4. Take it to paper
      If life right now feels like you’re juggling an impossible amount, whack out your journal.
      Journalling had been shown to boost cognitive function and memory, relieve stress, improve mindfulness and even help support your immune system, per a US study*. Research suggests 20 minutes, three or four days a week, is plenty.
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      This article was originally published in the September issue of Women’s Health UK.

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