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Tag Archive Health

Creating a Mindset for Health

So much of health is all about habits and actions, but where do these all stem from? What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference?

That thing is mindset.

Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset.

And research is showing that it may be far more powerful than we thought.

Very interesting health mindset study

Here’s a quick story about a fascinating study.

Researchers at Stanford University looked at a bunch of people’s health and wellness lifestyle habits, as well as health markers.

What they found was that the people who thought they were a lot less active than they actually were, had a higher risk of death than the general public. And, they also had up to 71% higher risk of death than people who thought they were more active. Even if the story they told themselves about being “not very active” wasn’t true!

How is this even possible that people who simply thought they were less active had higher risks, even if it wasn’t true?

There are a couple of ideas why. Firstly, one is that maybe if we feel like we’re less active, it may make us feel more stressed. And stress isn’t good for our mental or physical health. Secondly, there may be a bit of a mind-body connection where the body embodies what the mind visualises.

Researchers don’t know why, but what matters is that there is a good mindset.

This means that our mindset, the way we think about ourselves and our habits is extremely important…just as important as actually having good habits.

So, let me give you a couple of strategies to boost your mindset for health.

Health mindset strategy 1 – Aim for good enough

Almost no one eats perfectly seven days a week (not even me, and I’ll be the first to admit it). It’s inevitable that obsessing over the quality and quantity of everything we eat or drink isn’t necessarily a great mindset to have.

It can bring on binging, shame, and guilt – none of these are great ways to get healthy. We want to get healthier by making better choices and building better habits. And these are usually best done incrementally – one step at a time.

So, instead of having a black and white approach where everything is good or bad, why not try aiming for good enough to empower ourselves to make better choices, instead of perfect choices.

If it helps, tell yourself that you’re doing an experiment. Allow yourself to try out a new habit or way of eating and give yourself permission to experiment with it, instead of aiming for perfection. Sometimes you need to use this mind trick to get yourself over the hump of getting started and sticking to it.

Health mindset strategy 2 – Stop making trade-offs

When you try to “earn” a gluttonous weekend by eating clean during the week, you’re making a trade-off. You’re telling yourself that, as long as you’re good most of the week, you can go wild on the weekend.

And that’s not awesome because the mindset is jumping from one extreme to the other. You’re controlling what you do all week, and possibly thinking about how to indulge over the weekend. A better mindset is to live as though you’re trying to do well every single day. Like you care about your health and wellness. Caring about your health can still include the occasional treat. When you’re consistently doing your best, that’s good enough.

For support in creating a mindset for health contact Kate for a free 15 minute phone consultation.

Conclusion

Creating a mindset for health can be a powerful tool for better physical health. There’s a proven mind-body connection that research can measure.

Thinking positively, and dropping the black/white and good/bad labels, can help you reach your health goals.

How is your mindset for health? Which of these tips resonate with you the most? How are you going to implement them in your life? Let me know in the comments below.

Recipe (Hydrating mindset refresher): Chia Berry Water

Serves 1

Ingredients

1 tbsp chia seeds
¼ cup raspberries
¼ tsp mint
2.5 cups water

Instructions

Add the water, mint & raspberries to your blender and blend until combined (add ice, if desired). Fill your favourite water bottle with the mixture and add chia seeds. Shake before drinking.

Serve & enjoy! This is a great source of fiber and a refreshing tasty drink to have during the day.

References:

https://www.precisionnutrition.com/weekend-overeating

Foods for Underactive Thyroid

1 in 5 women have underactive thyroid also known as hypothyroidism. Underactive thyroid is a condition where your thyroid gland is not producing enough of the thyroid hormone T4. The thyroid gland is situated just below the ‘Adam’s Apple’ or larynx, and is responsible for running the whole of your body’s metabolism. When the thyroid gland is under-functioning and all metabolic processes slow down, a multitude of debilitating symptoms can arise.

Common Symptoms

  • Chronic constipation
  • Temperature test below 36.6ºC
  • Slow heart rate
  • Sensitive to cold weather
  • Chronic fatigue and weakness
  • Excess hair loss
  • Gain weight easily
  • Skin problems (dry, flaky skin)
  • Depression
  • Cold hands and feet
  • Cry easily
  • Headaches/dizziness
  • Feel worse in the morning
  • Feel better after exercising
  • Brittle fingernails
  • Loss of libido

 

You can support thyroid health with good nutrition. Here I list the foods to avoid and foods for underactive thyroid.

Foods to Avoid

  •  Avoid raw goitrogens including Brassica-family foods e.g. cabbage, kale, cauliflower, broccoli, turnips and Brussels sprouts. If eaten cook these foods first to inactivate the goitrogens.
  • Avoid consuming soya foods e.g. soy milk, tofu, miso, tempeh.
  • Check for gluten sensitivity and if there is an issue avoid gluten containing foods e.g. wheat, barley, rye and oats.

 

Foods for Underactive Thyroid

  • Iodine is an essential nutrient for thyroid hormone synthesis. Get the RDI for iodine of 150ug from iodised sea salt, shellfish, seawater fish and edible seaweeds such as kelp, dulse and Nori rolls.
  • Tyrosine is an amino acid and an essential component for the synthesis of thyroid hormones. Good sources include cheese, all meats, pumpkin seeds, sesame seeds and eggs.
  • Selenium is required by the enzyme that converts thyroid hormone T4 into the more active T3 thyroid hormone. Get the recommended daily intake of selenium by eating 3 brazil nuts per day.
  • Eat zinc rich foods including fish, seafood and pumpkin seeds to support the conversion of the thyroid hormone T4 to the active form T3.
  • Liquorice root provide herbal support for the adrenal glands. It is important to support the adrenal glands because they are closely linked to the thyroid gland.

 

Lifestyle Tips

  • Take levothyroxine 30 minutes away from calcium rich foods e.g. milk which compete for absorption.
  • Use relaxation techniques e.g. yoga, Tai Chi, massage or meditation. It is important to reduce stress which depletes the thyroid.
  • Get adequate vitamin D levels by getting sunlight on bare face, arms and legs for at least 20 minutes daily.
  • 30 minutes exercise at least 3x per week stimulates the thyroid. However avoid intense exercise on the treadmill.
  • Use fluoride-free toothpaste to avoid fluoride which competes with iodine.
  • Install a pure water filter to the main tap and shower to remove chlorine in tap water which completes with iodine.
  • Moderate alcohol intake with Hashimoto’s thyroiditis.

 

Copyright: dolgachov / 123RF Stock Photo