Tuesday, 11 December 2018

Merry Christmas

Hi all,

I'm taking a blogging break while I celebrate the holidays. Have a wonderful time, stay safe and I will see you again in the New Year.


Love KB
x

Wednesday, 5 December 2018

Weighing in Wednesdays

According  to recent studies, stepping on the scales midweek makes your week-to-week comparisons more accurate as you weight is less likely to fluctuate at that time. I find that blogging my results is the best way to keep me on track so I intend to weigh in each Wednesday and  I'm hoping to find like minded individuals to join me on my wellness journey. Whether you want to lose weight, eat healthier, exercise more or just improve your health in general. add your linky and comments below and I'll visit you to compare notes. 


Photo source: Pixabay



Weight Loss


Goal: 500g per week

I'm please to report I have lost 400g this week. I'm happy with that as I have been up and down a bit toot much for my liking recently.

Wine

Goal: 3- 4 alcohol free days per week and drinking in moderation the other days

Considering I started the week with a hang over (oops), I'm pretty happy with the rest of the week:

One day alcohol free and three days drinking in moderation, Needs work but I'm heading in the right direction.  

Sleep

Goal: wake up and go to sleep at a regular time 5 days a week.

Recently, I had been going to bed later and waking up later. This often happens when I am anxious and it's not a habit I wanted to stick. Consequently over the past couple of weeks I have been setting my phone alarm, once to wake me and 15 minutes later as my final call. I also changed my phone alarm tone, the first alarm is birdsong and the second is waves. I 'm now waking with a smile on my face because of the beautiful birdsong. Aim to continue with this as it is working well. 

Food

Goal: Stick to my food plan at least 6 days per week. I've only just started this so I achieved this for one day only so far. A work in progress

Relaxation

Goal: Incorporate a relaxation technique into my day 5 days per week.

I've been doing this for months now and it's becoming part of my day. Achieved twice this week.


Exercise

Goal: 30 minutes, 5 days per week


I'm not a fan of exercise but understand how important it is. Achieved 3 times this week.

Overall, considering the time of year, I'm happy with my results.

How are you tracking this week?

Love KB
x


Wednesday, 28 November 2018

Best Ways To Reduce Anxiety

Experiencing anxiety to a certain degree is a normal reaction to many different circumstances. Perhaps while waiting to see the dentist, before sitting an important exam or attending a big interview. Anxiety becomes a problem when it begins to interfere with everyday activities such as waiting in line at the supermarket, avoiding social situations or taking the stairs to avoid the elevator. There can also be times when it’s difficult to pinpoint what the anxiety is in regard to. 

Photo source: Pixabay


Anxiety is experienced in many forms. Ranging from a slight uneasy feeling to a severe panic attack

Symptoms may include

Sweating
Numbness
Hot flashes
Chills
Trembling
Shortness of breath
Rapid or irregular heartbeat
Fear of dying
Fear of losing control 
Ways to reduce anxiety fall into two categories; dealing with anxiety as it happens and taking daily steps to become less anxious in general.  
There are several ways to deal with anxiety as it happens: 
Talk to somebody 
Talking is a great way to distract the mind and it doesn’t matter if the person is the same room or on the telephone. 
Get physical 
Physical exercise will lessen those anxious physical symptoms. Cleaning, gardening, even a short walk will make a difference. 
Focus attention 
Try doing a puzzle, reading a book, playing a game or an instrument. 
Take a breather 
Individuals breathe more rapidly when anxious. Therefore, taking a couple of slow, deep breathes will help regulate breathing and reduce anxiety. 
Daily steps to take to become less anxious: 
Reduce stimulants 
Stimulants such as caffeine and nicotine can aggravate anxiety. Many people find they are calmer and sleep much better when they reduce these stimulants.

Take the time to relax 
Relaxation doesn’t mean just sitting still. To reduce anxiety, some form of deep relaxation such as meditation, muscle relaxation or yoga needs to be practiced every day. The more frequently deep relaxation is practiced, the easier the body and mind will relax. Take a class or read a book on the subject of relaxation to discover what works best.     
Don’t worry 
Everybody has worries but focusing on these worries all day doesn’t help. Setting aside a certain amount of worry time each day will ease anxiety about them during the day. 
Sleep 
Being tired during the day will not encourage feelings of calmness. A well rested mind is a much less anxious mind. 
Anxiety doesn’t need to be a burden. Following these simple tips can help reduce anxiety, but if symptoms persist or begin to interfere with daily life, seek help from a medical professional.  
Be well
Love KB
x




Saturday, 17 November 2018

Tips For Sleeping Better


Sleep is important for everyone. Many people look forward to sleeping while others dread bed time. Most people will at some time suffer from minor sleep problems while others will experience rather serious sleep issues. Regardless of which category a person falls into, the following tips can encourage a better night's sleep. 


photo source: pixabay


Human bodies like to stick to a schedule, waking up and going to bed at the same time will encourage an individual to form the habit of sleeping at certain times.  
Exercise is a great way to reduce stress and ensure the body is physically tired enough to sleep. Exercise in not recommended too late in the day, as time is needed to wind down afterwards.
Avoid stimulants such as cigarettes, coffee and alcohol before bed. Try a calming tea or warm milk instead. 
Establish a routine to prepare for bed. Such as having a bath, hot shower, reading a novel or another relaxing activity and do this before bed each night. 
Don’t try to force sleep. Consider leaving bed for a while and reading a book. An effective way to enable you to fall back to sleep
If you are worrying rather than sleeping, keeping a notebook by the bed to write worries down can be beneficial. Don’t think about them again until the next day. 
Don’t take naps during the day; this will make it difficult to fall asleep in the evening. 
Ensure meals have plenty of time to digest before sleep. Consider eating a larger meal for lunch rather than in the evening. 
The bedroom is for sleeping and sex, no TV in the bedroom! Try relaxing music instead. 
Place a few drops of lavender oil on a pillow or even better, buy a lavender pillow. 

Taking time to relax with relaxation exercises or meditation during the day will help you sleep at night.  Lie down on the back, take a couple of deep breaths and then tense and relax each of the muscle groups. Start from the toes and work up to the head. Do this during the day rather than at bedtime as this practice tends to refresh rather than encourage sleep. 
The best idea for a wonderful night’s sleep is to stop worrying about it, but if problems persist, see a health professional.

Love KB
x


Thursday, 15 November 2018

Health Check Update

Every three months, I visit my Doctor to update my prescriptions and have my blood pressure checked. Previously, my blood pressure readings have been quite high so I have been making healthy changes. I have reduced my intake of alcohol, lost 3kgs, adjusted my diet, incorporated exercise and relaxation techniques into my day and reduced stress. Phew!

Photo source: Pixabay


I'm pleased to announce that my hard work has paid off and my blood pressure reading was normal at the Doctor's office and the best it's been in about ten years. I'm thrilled and thankful!

Stay well
Love KB
x

Tuesday, 13 November 2018

An Insightful CBT Session


Today's CBT session was insightful. My therapist and I reviewed my healthy breakfast and lunch progress which has been fabulous. I have more energy and I’m not snacking so much on bad stuff like chocolate.

Photo source: Pixabay


Discussing Christmas plans was interesting as it has been contributing to my anxiety levels.  Whitensake and I decided we would prefer to celebrate Christmas at home as it’s been a stressful year. Being out and about in the heat during the busy season, away from home doesn’t appeal at this time, but it was thoughtful of my parents to offer a place to stay if we fancied a change of scenery.

An interesting topic that came up was the fact that my family and I moved to New Zealand when I was the tender age of 15. As you can imagine, being taken away from my supportive Grandmother and the rest of my friends and family was quite a traumatic experience at that age. Fascinating insight from my therapist, this helped tremendously.

Definitely, the most useful CBT session I have experienced. I shed a few tears but learned a lot about myself.

My homework this week is to concentrate on incorporating exercise back into my daily routine. A rapid heartbeat is one of my anxiety triggers, therefore I have been slacking off a bit on the exercise front.

Anyway, that’s all from me today. I’ll continue adding my health and wellness articles to my blog until my next update. I also post regularly to my other blog – KB’s Room, which is about love and life in New Zealand.


Until next time,
Love KB
x

Sunday, 11 November 2018

Tips For Sleeping Better As You Get Older


Sleep patterns change as people age. Individuals may require a different amount of sleep or wake up or go to sleep earlier than previously. This is all quite normal. Sleep is just as important as people age, so here are a few tips to help with getting a good night’s sleep 


Photo source: Pixabay

Regular exercise


Regular exercise is important at any age, but as people get older, they tend to become less active.  Walking is a great exercise for seniors, it benefits the heart and lungs without putting strain on the joints. This form of exercise can be done almost anywhere, alone or in a group. When the body is physically tired, it is more likely to drop off to sleep at bedtime, a huge benefit for seniors who find it difficult to fall asleep.  It’s important for anyone to consult a health professional before beginning any new exercise regime, especially seniors. 

Difficulty falling asleep

Many older people find it difficult to fall asleep at night. This could be because of stimulants such as cigarettes, coffee, medication and heavy meals consumed before bed.  Substances found in cigarettes and coffee can stimulate the mind and should be eliminated or reduced before bedtime. Some medications also have a stimulating effect, is this is keeping an individual awake at night, it may be time to consult their doctor and find an alternative medicine or establish whether it can be taken earlier in the day. Heavy meals can take several hours to digest properly and therefore interfere with sleep. A lighter meal earlier in the evening followed by a light snack before bedtime can be more beneficial to sleep. 


Early morning waking

If an individual has a problem with early morning waking, it could simply be because they have had sufficient sleep. Older people tend to sleep a couple of hours less than younger adults. If an individual wakes and they feel refreshed, they’ve probably had enough sleep. If still tired, it could help to get out of bed and engage in a relaxing activity such as reading before going back to sleep

Another reason people wake early is because of alcohol consumed before bed. Alcohol may send an individual off to sleep, but once it wears off, it encourages early morning waking and a restless night’s sleep. It’s best to avoid alcohol close to bedtime. Getting up during the night to use the bathroom can also lead to sleeplessness; cutting out drinks close to bedtime can help with this. 



Getting a good night’s sleep doesn’t need to be a problem for older people. Physically tiring the body, avoiding stimulants and too many drinks before bedtime can encourage a better night’s sleep, but if symptoms persist, consult a medical professional. 


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