Understanding Holistic Health with Laura Dodd

Nutrition: Fuelling Your Body in the right way

Good nutrition is the cornerstone of good health. The food we eat serves as the fuel that powers our bodies and minds, directly influencing our energy levels, mood, and overall health. Stick to the following as a rule of thumb:

1. A Balanced Plate: Include a variety of foods to provide all the essential nutrients. Think of your plate as a colourful piece of art, constructed of bright, colourful fruits and vegetables, lean proteins, whole grains, and healthy fats. This variety ensures you get a wide range of macro and micro nutrients, vitamins and minerals. We aim for 30 different plant foods a week, and 4-5 different plant foods on each plate (of course leaving room for some repetitions of your favourites).  Plant foods includes herbs, spices, grains and pulses as well as vegetables.
2. Hydration: Don’t underestimate the power of water. Staying hydrated aids digestion, metabolic rate, improves skin health, and helps maintain energy levels. Aim for at least eight glasses a day, more if you're active. Eat your water too - focus on a water-rich vegetable on each plate, such as cucumbers, tomatoes, broccoli, courgette, lettuce. 
3. Mindful Eating: Pay attention to what you eat and how it makes you feel. Avoid processed foods and sugar-laden snacks. Instead, savour your meals, pause and breathe between mouthfuls, chew slowly (by this we mean chewing, pausing before you swallow and chewing a little more), and appreciate the flavours and textures.
4. Moderation: Balance is key. Being moderate and letting yourself enjoy your favourite treats occasionally, will help prevent overindulgence and maintain a healthy relationship with food.

Movement: Energising Your Body

Movement is essential for physical and mental well-being, we all know it. It keeps our bodies strong, improves mood, and reduces the risk of chronic diseases. However, key to movement and seeing results is consistency. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercises on two or more days a week. This could be brisk walking, cycling, swimming, or even dancing. Our advice is that exercise doesn’t have to be a chore; find activities you enjoy, whether it’s yoga, hiking, or playing a sport. This makes it easier to stick with a routine and keep moving regularly.

Tip: When you workout, make sure it is challenging enough to push you but not too challenging that you will struggle to keep it up.

Bonus tip: More regular shorter (eg. 20-30 min) workouts are often more effective than doing exhaustive longer (eg. 60-90 min) workouts 1-3 times a week.

We recommend morning low-impact movement such as yoga and Pilates which offers numerous benefits:

1. Boosts Energy Levels: Gently wakes up the body and increases energy, setting a positive tone for the day.
2. Strengthens Muscles: Builds and tones muscles through controlled, precise movements without the strain of high-impact exercises.
3. Improves Flexibility: Enhances muscle elasticity and joint flexibility, reducing the risk of injury.
4. Enhances Mental Clarity: Promotes mental focus and clarity by reducing stress and increasing mindfulness.
5. Reduces Stress: Lowers cortisol levels and promotes a sense of calm, helping to manage daily stress effectively.
6. Metabolism: Lower cortisol levels, thanks to calming movement, will promote better digestion and a better metabolic rate. This will consequently help with energy levels and weight management.
7. Supports Posture: Encourages proper alignment and strengthens core muscles, improving overall posture.
8. Increases Mind-Body Connection: Fosters a deeper awareness of body movements and breathing, enhancing overall coordination and balance.
9. Enhances Mood: Releases endorphins, which can improve mood and provide a sense of well-being throughout the day.

Mindfulness: Cultivating a Peaceful Mind

Mindfulness is the practice of being present and fully engaged with the here and now, without judgment. It can significantly improve mental health, reduce stress, and enhances overall well-being. Our program includes a down-regulating evening practice such as yoga, meditation, or breath-work; activating the parasympathetic nervous system in this way positively impacts our lives:

1. Reduces Stress and Anxiety: Helps manage and lower stress levels and anxiety by promoting focus on the present moment.
2. Improves Focus and Cognitive Function: Enhances concentration, memory, and cognitive flexibility, leading to better task performance.
3. Enhances Emotional Well-being: Promotes emotional balance, self-acceptance, and a positive outlook, reducing symptoms of depression.
4. Promotes Relaxation: Activates the body's "rest and digest" response, leading to a state of calm and relaxation, which is conducive to falling asleep.
5. to a restful state that makes it easier to enter and maintain sleep.
6. Enhances Deep Sleep: Increases the likelihood of achieving deep, restorative stages of sleep, crucial for physical and mental rejuvenation.
7. Improves Sleep Onset: Helps individuals fall asleep more quickly by calming the mind and reducing racing thoughts or anxiety.
8. Balances Hormones: Regulates the production of melatonin, the hormone responsible for sleep-wake cycles, improving overall sleep patterns.
9. Metabolism: A calm mind and nervous system will help to balance blood sugar levels and promote a stronger, more efficient metabolism.

Sleep: Recharing Your System

This leads us into the final pillar, Sleep. Sleep is often overlooked but is crucial for overall health. Quality sleep repairs the body, consolidates memory, and restores energy levels. Try to incorporate the below into your routine, along with our evening practice, to experience the best results:

1. Consistent Schedule: Maintain a regular sleep schedule, going to bed and waking up at the same time every day, even on weekends. This regulates your body’s internal clock and improves the quality of your sleep.
2. Create a Restful Environment: Make your bedroom a sanctuary for sleep. Keep it cool, dark, and quiet. Invest in a comfortable mattress and pillows.
3. Relaxing Routine: Establish a calming pre-sleep routine. This could include reading, taking a warm bath, avoiding screens, and stimulating activities an hour before bed. The association with certain rituals and sleep will help signal to your mind to switch off before hitting the pillow.
4. Healthy Habits: Limit caffeine, heavy meals, and vigorous workouts a few hours before you sleep.

The journey to optimal health doesn’t have to be overwhelming. By focusing on the four pillars of nutrition, movement, mindfulness, and sleep, you can build a solid foundation for a balanced and fulfilling life. Each pillar supports and enhances the others, creating a holistic approach to well-being. Embrace these practices, and watch as they transform your health and happiness, affect your motivation, and focus, and allow you to thrive with a renewed sense of purpose and energy.

Our All-Round Reset offers a limited-edition programme including 2-weeks of fresh, delicious nutrition delivered daily, and a gorgeous kit (including an online movement series from The Yoga Class Co) to support your holistic wellbeing. Clue is in the name, to offer a gentle reset for September and have you feeling revitalised, refreshed and more like you in no time. Book here.