Women Power

EMPOWERING WOMEN IN THE WORKPLACE: 5 WAYS TO CREATE A MORE POSITIVE WORKPLACE CULTURE

In today’s business world, leaders can’t afford to underestimate the importance of empowering women at work. From driving innovation to boosting a corporation’s profits, the value of having strong women in the workplace is undeniable. That’s why, this women’s month, we discuss the five most important tools to help organisations everywhere strengthen their female leadership and direct the conversation towards creating a more positive workplace culture.

What is “workplace culture”?

Workplace culture is a product of individual factors that come together to create the every-day environment in an organisation. Think of it as the character or personality of your organization.

Essentially, the space in which we work is shaped by a collection of the values, attitudes, priorities, workplace practices and the type of leadership in the organisation.

Creating a positive workplace culture 

The biggest mistake most organizations make is that they let their workplace culture form organically without first defining a specific culture or environment that they hope to create. 

However, no matter how big or small the organisation, every business can take gradual steps to start making their workplace a space that encourages and empowers women, and one that is mindful of creating new practices that support female career advancement.

1. Amplify the female voice  

In an interview with BBC News, Facebook’s VP, Nicola Mendelsohn, noted that women’s voices are often overlooked in the workplace, saying that “Women get interrupted a lot, or people talk over them. I think there is an element that happens in the workplace where we actually condition women not to speak.” 

That’s why it’s essential that organisations encourage open dialogue in the workplace. By providing opportunities for women to have their voices heard, your organisation can help women to educate the rest of the office and allow them to begin to form the type of workplace culture that they’d like to see themselves. 

In practice, your organisation can offer workplace training on topics such as implicit bias, inclusion and diversity. Some employees may have never heard of these topics before, let alone critically analyzed them in the workplace. This is a great way to continue to bring the experience of women in the workplace to the forefront of the conversation. 

2. Listen and learn 

Creating a positive workplace culture is about allowing women to express themselves openly, without fear of judgement. One of the main ways workplace environments can be damaging to female employees is when men in leadership positions try to discredit female voices using tactics such as “tone policing” or by “derailing” the conversation. 

This is basically when men try to take focus away from real issues female face in the workplace and put it on the way they choose to express this issue and the tone of voice they use. At its core, this suggests that women have to distance themselves from their emotions in order to be heard, and it allows men to define the terms of the conversation. 

That’s why it’s absolutely essential that leaders openly acknowledge their female employees’ experiences in the current workplace culture rather than dismissing the conversation out of fear of criticism.

3. Encourage female leadership

Promoting strong, deserving women to prominent management roles is a great way to create a more positive workplace culture. It also sets a valuable precedent that says, “Yes! Women can hold leadership positions in our organization.” 

Gender diversity in the workplace is an essential factor in creating positive results such as bringing in new perspectives, making firms more productive and widening the talent pool. It also tends to signal a more attractive work environment and a positive workplace culture to other potential female employees.

Diversifying management and ensuring female representation also gives women the ability to provide valuable input when it comes to important decisions about the organisation’s policies and practices that will affect the day-to-day lives of every female at work. 

4. Equal wages for equal work and experience 

It’s only natural; we all love to be rewarded and recognized for good work. In fact, one of the leading factors encouraging motivation in the workplace is something called the Incentive Theory of Motivation

According to leading psychologists, most people work harder and stay at higher levels of motivation when they are inspired by external reinforcements such as the possibility of promotion, higher wages and an opportunity for growth. 

Equal pay is one of the most important parts of creating a space where employees feel valued. Women can’t thrive in the workplace or reach their full potential if they feel that the strengths they bring to the workplace are not recognized and that they are not equally rewarded for their contribution to the team.

5. Support professional development 

Creating a safe and open relationship with female employees in the workplace is a real sign of progress, but it’s also important to go a step further and actively provide opportunities for women to grow their skills and enhance their professional development in the workplace. 

For example, by creating a mentorship programme for women in the organisation, female employees can shadow other women in leadership roles and build relationships with strong female examples. For most women, seeing another woman in a position of authority is empowering and encouraging, and it is also crucial for better career advancement and professional development within the company. 

Your organisation could also consider offering female employees the chance to attend conferences or workshops relevant to the leading practices in your industry. It’s a great way to help them gain some practical experience while developing the skills needed to move up in the organisation. This could be anything from funding external skills development courses to offering leadership training programs which will equip them with the tools to jump-start their career. 

Strong Women

Women at WellBe 

WellBe&Co strives to empower women by helping ladies everywhere to become their happiest, healthiest selves. WellBe is a corporate wellness company that specializes in easy-to-implement, lifestyle-focused nutrition, training and health solutions.

We know that no two women are alike. That’s why we provide nutrition advice, training programs and supplement advice tailored to your individual needs, goals and personal preferences.

Our WellBe family believes that women who support other women should be every organisation’s ultimate goal. So, if you’re feeling a little unmotivated, simply join our WellBe Instagram community made up of prominent women in the fitness industry where we share daily tips, tricks and motivational messages so that we can all improve and grow together.

Follow our regularly-updated, informative blog posts for guidance on topics that deal with everything from workplace productivity to the art of living a more mindful life. And, while you’re at it, why not take a look at our simple set of recipes that will have you eating clean in no time?

Start the learning journey today and you’ll be your healthiest self both at home and in the workplace in no time. 

EATING THE RAINBOW

DIET DIVERSITY: THE IMPORTANCE OF CREATING VARIETY IN YOUR MEALS & EATING THE RAINBOW

Diet diversity means to include a range of different food groups into your diet, and a variety of different colours. 

Did you know that every food group serves a function for our bodies and provides us with different nutrients? 

The colour of foods also influences the kind of nutrients the food offers. Which is why it is important to eat a variety of foods to ensure we are taking in as many vitamins and minerals as possible. 

Check out another blog I wrote: THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE

Eat The Rainbow 

I am sure many of you have heard the phrase, “to eat the rainbow”. This is an old saying that many used to encourage others to eat variety, as it results in increased fibre, vitamin and mineral intake. The colour of fruits and vegetables is created by phytonutrients – natural chemicals that help protect plants from bugs, pesticides and the sun’s harmful rays. Phytonutrients keep the plant healthy and provide us with antioxidant and anti-inflammatory benefits. So, what do the different colours mean? 

Red 

  • red fruits and vegetables such as tomatoes and red pepper have cancer fighting properties and reduce the risk of diabetes and heart disease. 

Orange and Yellow

  • orange and yellow fruits and vegetables such as oranges, carrots and corn improve the immune system as they are rich in Vitamin C. 

Green 

  • green fruits and vegetables help to detoxify the body and can also assist in supporting the immune system. I am sure many of you heard the saying, “eat your greens” when you were younger. Your parents said this because greens are one of the healthiest foods we can eat. Green vegetables like spinach and broccoli are high in folate – an important B-vitamin. 

Purple 

  • purple vegetables such as aubergine and purple cabbage have anti-inflammatory and anti-aging properties.

Blue

  • blue fruits such as blueberries are high in antioxidants and are a great superfood for the body. 

 

Benefits Of A Diverse Diet

As mentioned, the different food groups each provide our body with unique nutrients and functions. Daily, we consume both macronutrients (carbohydrates, fats, and protein) and micronutrients (vitamins and minerals) which serve a purpose for our body. 

Another great read: THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL

Macronutrients are nutrients that are needed in our bodies in large quantities and provide our body with energy. 

Micronutrients are non-caloric and provide us with vitamins and minerals to support our gut health and immune system. 

Carbohydrates, protein and fat all provide us with energy. 

Protein is also important for muscle growth and bone health and fat insulates our organs and assists in hormone production. 

As you can see, each food group provides a unique function for our body and aids our body to work in the most efficient way. 

 

Recipe Ideas 

Cocoa Blended Oats 

Instead of a bowl of plain oats, change it up! Add some peanut butter for healthy fats and protein and top with fresh berries to increase your phytonutrient intake. 

You can download the recipe here

 

Cocoa Blended Oats

Ingredients

40 g rolled oats 

50 – 100ml nut milk 

250ml water

1 tsp cinnamon 

1 tsp cocoa 

1 tsp honey 

1 tsp natural peanut butter 

5 raspberries 

Handful of granola (Woolworths carb-free preferable) 

 

Method: 

  1. Cover the oats in water and cook on the stove with cinnamon and cocoa, stirring occasionally. 
  2. Once the oats soak up the water, add the nut milk and more water if necessary and cook for a few more minutes. 
  3. When the oats are cooked, remove from the stove and allow to cool for 5 minutes. 
  4. Then add the oats to a blender, and blend for a few seconds to get a nice, creamy consistency.
  5. Pour the mixture into a bowl, top with honey, peanut butter, berries and granola and enjoy! 
Staying Motivated

HOW TO USE THE INCENTIVE THEORY OF MOTIVATION TO YOUR ADVANTAGE

What really drives your actions? Most people don’t actually know what prompts, guides and sustains their goal-oriented behaviours in every-day life. 

Research shows that extrinsic incentives and seeking external rewards might be the most powerful motivator to encourage individuals to perform certain tasks and actions every day. Understanding what forces are behind your actions can help you better maintain motivation and level-up your productivity to its maximum. 

So, what exactly is the incentive theory of motivation?

According to leading psychologists, most people work harder and stay at higher levels of motivation when they are inspired by external reinforcements. That’s where the incentive theory comes in – one of the primary motivation theories that deals with human behaviour and action. 

Alternatively called the Reward Motivation Theory, this theory provides an explanation for human behaviour that suggests that productive behaviour is promoted by a desire for outside reinforcements or incentives rather than internal desires. Essentially, people are more likely to behave in a certain way if it will bring about a greater chance of an external reward.

A simple example: an employee might work harder due to the incentive of earning a bonus. Their motivation is their desire to receive this reward.

But, keep in mind, there can be negative incentives too. People are generally pulled towards rewarding actions but pushed away from actions that might lead to negative consequences. For example, you might be more motivated to show up to the gym on the days you feel particularly sluggish due to the negative impact it will have on your progress if you don’t.  

So, as you can see, it works both ways. The important thing is to figure out exactly which incentives work for you and how you can use these reinforcements to boost your productivity in your own life.

Motivation 101

How can you use this to your advantage? 

While both positive and negative reinforcement is effective, at WellBe we like to focus on positivity and optimism when fostering strong motivational habits. Below we focus on some great tips and tricks that will help you learn to self-motivate, be more productive and avoid motivational burn-out.

1. Staying motivated at work 

The important thing to remember is that incentives only become powerful if you place personal importance on the reward. That’s why, before setting your mind on any task, it’s important to identify your core values. Determining your unique core values can help you understand what kind of incentive you respond to best.

For example, consider the reward aspects of your desired job. Rewards could be obvious, such as higher pay, praise or professional development. These rewards can also be more subtle – such as being motivated to do work that evokes feelings of pride and achievement, or working hard at a job that makes you feel as if you’re doing meaningful work. 

This is especially important for people who are working from home and whose current motivational levels might be at an all-time low. By drawing on these personal gains, you’ll be more inspired to work hard, achieve more and maintain your focus on your work-related goals instead of getting stuck in the lockdown slump.

2. Staying motivated in your fitness journey 

When it comes to fitness, everybody’s goals tend to vary and can range from a desire to live a healthy life to a strong dedication to achieving a personal fitness objective or sporting goal. Whether it’s trying to reach your fastest time yet or simply staying dedicated to hitting the gym at least twice a week, it’s important to decipher what your major source of external reinforcement might be. 

Keep in mind that not all incentives are created equal. That means that it might take some real reflection on your part to discover what really inspires you to take action and which rewards you find motivating. Once you figure out your primary external reinforcement factors, you’ll truly be able to run further, push harder and unlock your full potential.

3. Staying motivated when maintaining mental health and happiness

While it may seem counterintuitive, a lot of people need to develop real discipline and daily self-motivation habits to take the necessary small steps to achieve their own happiness everyday. 

In this day and age, setting aside time for yourself and personal reflection takes some practice. Step away from the screen, put down your phone and give yourself a chance to breathe. Dedicating just a few minutes a day to completely detaching from the world of work and daily home-life stresses can actually make you more productive in the long run, as well as ensure a more balanced outlook and encourage mindfulness.

So, take the time to go for a run, take a long hot bath, bake some sweet treats in the oven or even try a few sessions of online therapy to get more in touch with yourself and your current stresses at this time. What greater motivational incentive is there than ensuring your own health, happiness and mental stability ?

How to stay motivated with WellBe

We know staying motivated during lockdown can be tricky. With most of us working from home and still self-isolating, it’s hard to keep the enthusiasm levels high and our stress levels low. That’s why we’re here to help. 

At Wellbe, we want to inspire you to be the happiest, healthiest and strongest version of yourself that you can be – no matter what obstacles you face. That’s why we share our top motivational tips, healthy recipes and mindful yoga sessions with our loyal followers on WellB&Co’s Instagram page every day. 

Join our WellBe community and discover our series of helpful blogs and motivational messages to keep you focused on your health and wellness goals. 

Our Wellbe team is here to help you start living a life that is truly Happier. Healthier. Wellthier.

Contact us for more information about our exercise and training advice, wellness plans and better body blueprint program.

meditation

HOW THE PRACTICE OF MINDFULNESS CAN TRANSFORM THE WAY YOU WORK & LIVE

By Katey Kerr-Peterson

Perhaps you’re thinking life is already busy and stressful enough as it is. How will I be productive and get everything done in a day if I’m always taking the time to ‘stop and smell the roses’?

Various studies and research show that not only does practicing mindfulness increase our ability to cope with stress, it has also been shown to increase confidence, focus, and our ability to experience joy & happiness.

A Harvard study that was conducted with over 5 000 participants, across 80 countries, showed that our minds wander 47% of the time. That’s almost half of our lives that we are distracted. The study went on to show that we tend to be less happy when our minds wander compared to when we are in the present moment. 

Perhaps you already recognize that constant dialogue going on in your mind. If not, try closing your eyes for a moment and think of nothing. It won’t take long before you acknowledge just how much our minds bounce back and forth incessantly from one thought to another.

Another great read: STOP THESE 7 MOTIVATION MYTHS FROM GETTING IN THE WAY OF YOUR GOALS

Why are we so distracted?

Our conscious mind is the analytical part of our brain. It’s where we judge, plan, analyze, and criticize, and it can only process a fraction of the data it receives from all our senses. If you were to total up all information you receive every second from your sensory neurons – touch, taste, smell, sight, and sound – it would add up to around 11 million bits of information each second.

And how much do you think our conscious attention can handle? Only 60 bits per second.

Add into the mix an unprecedented growth in technology, our fast-paced and hyper-connected lifestyles result in us feeling overwhelmed and stressed. Our nervous systems are in an almost constant state of ‘fight or flight’. We act out of impulse, our minds feel blurry, unclear, and life can feel rather chaotic.

Check this out: HOW TO FUEL YOUR BODY TO POWER YOUR MIND & ULTIMATELY UNLOCK YOUR POTENTIAL 

 

Mindfulness

The role of mindfulness

There is good news! 

By practicing mindfulness, we are able to downregulate our nervous system and navigate through our lives with a greater sense of mental clarity and inner peace.

Defined as ‘the ability to focus on the present moment, on purpose, with an attitude of non-judgment’, mindfulness gives us a new vantage point so we can zoom out of the daily demands life throws at us, and are able to think more clearly.

It means moving through your day aware of what you’re doing, where you are, and who you’re with, without getting wrapped up in the inner dialogue of your mind. You allow yourself the space to think, to breathe, and to take up a role as the observer. 

Ways to introduce mindfulness into your everyday life:

  • Spend time in nature – leave your phone at home and simply observe what you see. Take it all in, moment to moment. Even 10 minutes in the fresh air will do.
  • Mindful exercise – get out of your head and into your body by connecting breath to movement. Practices such as Yoga and Tai-chi help our nervous system get out of ‘fight or flight’ and into ‘rest and digest’.
  • Seated Meditation – sit comfortably, close your eyes, and observe your breath. The goal is NOT to empty your mind (it will wander!).  Rather observe your thoughts as they come and go. Start with 5 minutes and work yourself up from there. For a variety of free guided meditations download the ‘Insight Timer’ App.
  • Mindful eating – skip eating on the run, at your desk, or while on your phone. Be with your food and savour each taste!

Studies show that practicing mindfulness strengthens our immune systems, decreases levels of cortisol (the stress hormone), as well as the size of the Amygdala – the fear center in our brains where our negative emotions & thoughts come from.

The more practiced we become at being present, the more we can open up to the richness of what life has to offer us. We can switch off autopilot and take back control in the driver seat of our lives.

And if that sounds like music to your ears, go ahead and enjoy listening to every note!

Chocolate Oat Bowl.

CHOCOLATE OAT BOWL

DIFFICULTY: EASY

TIME: 10 MINUTES

SERVES: 1

Is there anything better than a warm and delicious bowl of oats in the morning? Add chocolate to that mix and you have the perfect winter warmer combo!

INGREDIENTS

40 g oats, cooked in water
100 ml of nut milk of choice
1 tsp cinnamon powder
1 tsp cacao powder

Toppings:

Nut butter
Seeds
Fresh fruit
Maple syrup or honey

METHOD

Blend the cooked oats in a blender and top with toppings of choice.

Download Your Chocolate Oat Bowl Here

 

Pasta alla Relish

PASTA ALLA RELISH

DIFFICULTY: EASY

TIME: 20 – 30 MINUTES

SERVES: 1 – 2

This meal is wholesome & full of plant-based deliciousness, perfect for meat-free Monday. A fun twist on your classic pasta dish and using chickpea pasta is high in protein, great for your gut and for your health!

INGREDIENTS

40 g chickpea pasta e.g. happy earth people
1 large whole fresh tomato
1/2 red bell pepper
1 tsp oregano
1 Tbsp tomato puree
½ – 3/4 cup vegetable stock
Half a medium-sized aubergine
Salt & pepper to taste
Sprinkle of seeds of choice
Chilli flakes, optional

METHOD

Preheat the oven to 200 degrees. Cut the tomato in quarters and place the tomato and red bell pepper in a baking dish with oregano, olive oil, salt and optional chilli flakes. Cook it in the oven for 40 mins. While the tomato and red pepper is in the oven, cut the aubergine into slices and fry the aubergine in olive oil until it starts to caramelise. Remove the tomato and red pepper from the oven and blitz together with tomato puree. Add the sauce to the aubergine and cook with vegetable stock for 10 mins. While the sauce is cooking, heat the pasta as per packet instructions. Place the pasta in the bowl, top with the homemade sauce & sprinkle with seeds, salt, pepper and enjoy.

Download Your Pasta alla Relish Here 

Your gut nutrition

HOW TO FUEL YOUR BODY TO POWER YOUR MIND & ULTIMATELY UNLOCK YOUR POTENTIAL

By Andrea Bursey

Nutrition & Mental Wellbeing 

If you thought food was just fuel for your body, think again! Your mental wellbeing is directly linked to the foods you consume, and you can improve mental clarity and wellbeing from simply choosing better and more nutritious options. During times like these (Covid-19), where we have limited interaction with friends and loved ones, it is particularly important to prioritize mental health and self-care. 

Read more: COVID-19: 19 WAYS TO PROTECT YOURSELF & STAY HEALTHY AMIDST THE CORONAVIRUS CRISIS

The link between the gut and mental health

Unhealthier options that are high in sugar and fat are often seen as indulgent treats which may result in you feeling happier for a short period of time but leave you sluggish and flat afterwards. The effect of highly processed and sugary foods has also been found to influence your gut microbiome, affecting absorption and digestion which has an impact on various other functions in the body. 

Serotonin is a hormone that regulates sleep, appetite, and mood. About 95% of the serotonin in your body is produced in the gastrointestinal tract (gut). The gut contains millions of nerve cells that help digest and absorb nutrients as well as influence the overall bacteria in your gut. 

Having an overgrowth of “bad” bacteria can limit nutrient absorption and reduce your overall immunity. Boosting certain nutrients like prebiotic fibers and probiotics nourishes the good bacteria to improve your overall gut health. 

Examples of foods that may aid the growth of good bacteria include fermented foods like yogurt, kimchi and kombucha. A highly processed and high sugar diet unfortunately has the opposite effect. 

Check out this blog to explore more on the topic: THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL

Fueling your best mental performance

Nutrition

Think about your body like a car. Your car functions better when it is fueled with the correct fuel and breaks down when you forget to add fuel or if you use the wrong type. Your body is similar, holistically functioning optimally when you “fuel” it with high quality foods packed with vitamins, minerals, and antioxidants. The human brain is fueled directly by glucose, the by-product of carbohydrates. Foods that provide us with carbohydrates include fruit, milk, sugar, bread, and pasta. 

As we all know, not all carbohydrates are created equally. Diets that are high in sugar upset your body’s regulation of insulin, promoting oxidative stress and inflammation in the body. 

A balanced diet with higher fiber carbs like fruit and wholegrains is great for providing the brain with energy to function throughout the day with less insulin spikes, giving you more mental clarity. The frequency at which you eat may also play a role in your concentration and energy levels. Some people prefer to skip breakfast while others thrive on 6 small meals per day. The key is finding your balance and sticking to a plan that suits your needs and lifestyle. 

Protein plays a role in providing our bodies with amino acids which aids hormone balance as well as mood. Including a variety of high-quality protein sources such as beans, legumes, lean beef, chicken, and fish is a great idea to make sure your productivity is at its peak. A regular intake of healthy fats also comes highly recommended for optional brain function. Include fat sources that are high in omega 3 and 6 to boost brain function and reduce inflammation. 

Check out this blog I wrote on intuitive eating: INTUITIVE EATING – COULD IT BE THE ANTI-DIET PLAN FOR YOU?

Eating a variety of foods from different food groups daily will ensure you have a constant intake of different beneficial vitamins and minerals that play a role in your mental and physical health. Diets that are restrictive and ban certain food groups can result in nutrient deficiencies.  

Shopping right

Next time you’re at the grocery store, take the time to fill up your cart with a variety of foods as well as colourful fruit and veggies and fermented foods. Having nutritious snack options on hand is also a surefire way to make sure you don’t reach for the cookie jar next time you’re feeling peckish. 

The final word

Pay attention to what you put in your body and the way that certain foods make you feel. Remember that everyone is different and finding a way of eating that works for you and helps you function as your highest self is something that will take commitment and time, but at the end of the day, it’s well worth it – your mental wellbeing will thank you for it. 

Men's Health

DEBUNKING THE STIGMA SURROUNDING MEN’S MENTAL HEALTH: HOW TO REACH THE ROAD TO RECOVERY & WORK TOWARDS HEALING

A brief overview

The importance of men’s mental wellbeing has often been overlooked due to the long-existing stigma surrounding men’s mental health. This men’s health month, we want to go deeper into dissecting ideas about masculine roles and gender norms and the way in which this affects the happiness, health and mental stability of men of all ages. 

From turning to community support to trying new ways of doing therapy, there are some really beneficial daily practices that could help men struggling with mental illness everywhere. All that’s needed is an honest and open conversation about mental health struggles and how to start the healing and mental health management process.

Why has men’s mental health been overlooked?

For many people, depression, anxiety or any other disorder is seen as a sign of weakness, and this image is reinforced through everyday behaviour in society, as well as the way we bring up men in our society. From a young age, boys face different emotional expectations than young girls do, and they are given limits as to how they should feel and a quota for how much emotional vulnerability is acceptable.

This life-long fear of being vulnerable has created an atmosphere of toxic masculinity and there seems to be a culture where men are brought up to be strong and keep quiet, even when it comes to real difficulties or obvious signs of mental health struggles. The burden of these societal pressures often stop men who are struggling with real issues from accessing the right resources, reduces their opportunity to seek comfort in community support and prevents them from openly talking about these issues to a professional or loved one.

Help & Support 

These dysfunctional expectations in our society are impacting our health and wellbeing in really serious and often unnoticed ways. Rising suicide and depression rates have been recorded over the last few years and, not only are these pressures weighing on our population’s mental health, but these pressures are also affecting the physical health of men across the globe. For example, there has been an increasing amount of research that points towards a link between high blood pressure and anxiety – which can cause very real and very serious health risks. 

As a society, it is our responsibility to address and eliminate this stigma altogether. Both men and women alike need the space to connect with their inner emotions every day and start implementing small practices in their daily lives that will help them achieve a more mindful outlook and better balanced when it comes to their mental health. 

So, what can we do as a society to encourage healthy ways to heal and give men access to the support they need – without judgement, fear or any type apprehension?

Men’s mental health organizations

Mental health organizations are one of the best resources for men facing mental health struggles. By donating to these organizations or simply recommending one of them to a friend facing mental health struggles, we can encourage the men in our society to access help when they need it – judgement-free. 

These organizations allow men to reach out and connect with other men in the same circumstance who are facing similar struggles. Below are some of the most accessible sites that provide support and give men the right tools to take action and begin the healing process: 

  1. The Men’s Foundation 
  2. Movemebr.com
  3. National Institute of Mental Health 
  4. HeadsUpGuys
  5. SADAG

Focusing on wellbeing and mind maintenance 

Over the years, research has uncovered a clear relationship between lifestyle behaviours and mental health, and it’s a lot stronger than most people think. Harmful lifestyle behaviours – such as excessive eating, alcohol addiction or sleep deprivation – have a strong correlation to the development and exacerbation of depression. 

This means that encouraging healing lifestyle habits every day, while slowly eliminating the existing stigma surrounding mental health, are two of the most immediate ways to help men struggling with mental health and anxiety to live a happy, balanced life while getting the help they need. 

Men's Health

Below are the 5 most important lifestyle behaviours for maintaining good mental balance: 

1. Essential exercise

The most important lifestyle behaviour that most researchers focus on is the relationship between exercise and depression. 

According to Mayo Clinic, a strong exercise routine and daily workout can relieve the symptoms of depression and anxiety tenfold by releasing good endorphins, inspiring social interaction and helping men gain confidence in themselves and their physical ability. 

Explore more: 1 PIECE OF EQUIPMENT. 10 MOVES. ALL THE SWEAT

2. Turning to community

Although friends and family may not understand exactly what someone facing mental illness is feeling, they are still an unbelievably necessary support system and, for most men, these daily social interactions with the most important people in their lives are vital. Friends and family are a key part of the health and mental wellness journey. 

They also play a large part in helping men battling mental illness to start living a more meaningful life by giving them the comfort of knowing that there are people standing behind them as they begin the process of learning to manage their mental health in their own time. 

3. Talking to a therapist

Talking to a therapist weekly (or even daily) can make a world of difference. A licensed professional knows how to tackle these types of problems and manage anxiety, stress or symptoms of depression in ways that most of us are not able to think of on our own. 

Trying therapy is not just about opening up and sharing with another person, but it’s also about developing helpful, life-long strategies that can better equip those living with anxiety or depression to deal with these struggles and live a happy, healthy life at the same time.

Some men may even want to try online therapy – it’s easy, more accessible and lets anyone connect to a source of support without leaving the comfort of their home.

4. Getting enough sleep

Getting enough sleep can single-handedly change the way anyone approaches the day. Fatigue from sleep deprivation can worsen the symptoms of depression, negatively impact your mood and cause anger or impulsivity. A lack of sleep also makes controlling and working through emotional reactions much more difficult. Sleep deprivation alters some parts of the brain over long periods of time, which means it prevents your brain from forming the right pathways that it needs to perform and function for the next day. 

Strategies for getting enough sleep include turning off your TV and phone early in the evening, avoiding mind-altering substances like alcohol or addictive substances like nicotine and keeping the same sleep schedule on weeknights. These small changes could help develop a more consistent sleep schedule and drastically improve your quality of life. 

Explore more: THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE

5. Healthy eating

There is a strong link between diet and mental health. While healthier foods and proper nutrition increase energy, diets high in refined sugar and fats can be harmful to the brain and magnify the symptoms of mood disorders. It’s quite a complicated process but, essentially, the mood mediator – a neurotransmitter called Serotonin – is produced in the digestive tract. 

Unhealthy foods can cause inflammation and take the place of the good nutrients which your body needs for proper functioning and energy. While it’s not an all-in-one cure, healthy eating can really bring everyone a step closer to feeling better and shrugging off the lethargy. It will also allow the body to better produce the chemical it needs to maintain a healthy internal balance. 

Key Takeaways 

Living an active, healthy life can be difficult when you are silently struggling with your mental health. At WellBe&Co, we want everyone to be as healthy and happy as possible. That’s why we want to encourage all our readers to change their outlook and start searching for ways that they can help themselves, their friends or their family members who may be struggling with mental illness or mood disorders to get the help they need. 

It’s clear that these desired, traditional ‘masculine’ traits have set up a generation of men who do not feel they are allowed to have a connection to their inner feelings or mental wellbeing, and, here at WellBe&Co, we don’t want to overlook this. We believe that masculine-related norms are a barrier to men’s health and mental wellbeing and that achieving mental balance and stability is vital for everyone who is currently battling with stress, anxiety depression or any other disorder. 

It’s important to reach out to friends and family, as well as look inwards and use these 5 helpful coping habits to make small changes in your lifestyle every day. Most of all, we hope everyone finds the love and support they need to ask for help. We wish you all a safe, healthy and love-filled men’s health month. 

 

HOW TO UNLOCK YOUR GUT HEALTH

THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL

By: Sarah Braithwaite

The gut-brain connection is such a HUGE topic and recent scientific findings are coming through fast with exciting information on how important gut health really is. This blog simplifies a complex subject into some quick explanations and everyday tips to transition you into a place of better gut health management. 

Besides digesting food and making gurgling sounds, the gut is spectacularly sophisticated and an integral part of our overall health. The term ‘gut-brain’ has been popping up in conversations a lot more frequently lately, and for good reason – science is finally catching up and able to explain just how phenomenally complex and important our gut is. If you are curious to understand and explore the role of the gut- brain relationship, how they communicate and how to optimize gut health, then this article is exactly what you need right now. 

Quick dive into some science basics…

Brain cells are known as neurons and are not only limited to the brain but are actually found in our gut too (and our heart, but that’s for another blog post). Similar to our brain, our gut is also able to perceive, assimilate and process information, as well as store information. Who would have thought? 

In case your memory is a little fuzzy from the school biology days, the gut does not simply equate to our stomach – it includes our mouth, oesophagus, small and large intestines, colon, liver, pancreas, and central nervous system. 

The gut also contains sensory and motor cells and in essence functions like a mini brain. While our head brain is the mothership brain, the gut plays vital key roles in our communication with the brain, and affects our mood swings, immune system function and overall health. Serotonin, a very important mood stabilizer, is produced mainly in the gut (to read more see link to ‘mental health basics’ article), which means that our mood or mental state is definitely influenced by our gut. 

MIND-GUT CONNECTION

Gut-brain communication

Reflect on your own body here for a minute – when you are super stressed or anxious, do you find that you eat more, or eat less, feel constipated or have a knot in your stomach? 

When you are excited, do you feel butterflies in your stomach? 

When you receive negative news, do you get that ‘gut wrenching’ feeling quite literally? 

And when you are hungry and a sushi advert pops up on TV, does your stomach grumble with delight to let you know that it wants that? 

These are everyday examples of our conscious processing of gut-head communication. However, most communication is happening very unconsciously at lightning speed while you are none the wiser. The communication happens along a superhighways gut-brain axis known as the vagus nerve. Most of the traffic of communication travels from the gut up to the brain and not the other way around, which means that our brains are interpreting and reacting to the goings-on of our gut all day every day.

Explore more: Thriving In Uncertainty: 8 Everyday Anti-stress Tools To Take The Edge Off

Immune function in the gut

Up to 80% of our immune cells are based in the gut, which means our immune system is coming into contact with our environment everyday based on the food we consume. Some foods are nutritional and healing for the gut, while others cause aggravation, inflammation, and discomfort. 

The microbiome located in the gut is the total ecology of microorganisms and if this balance of bacteria is too infested with bad bacteria, we create an imbalance. In fact, these bacterial colonies are so clever that they cause confusion during the gut-brain communication line, and even cause us to crave unhealthy foods that feed the bad bacteria. Serotonin, which I mentioned earlier, is an especially important mood stabilizing neurotransmitter, is produced mainly in the gut and interestingly only a small amount is produced in our brain. 

A happy gut equals a happier mood state. 

Optimizing gut health

Reading and understanding all the latest information on gut health means nothing unless you actually make changes to your lifestyle and prioritize gut health. After all, our immune system is based in the gut, and our gut influences our mental and mood states. 

Besides diet, other factors such as exercise, stress and emotional management, toxicity, and medications can also impact our gut health and mental health. A good quality probiotic can have enormous benefits of gut health by boosting the ‘good bacteria’ and stress can have very negative impacts on gut health. Regular exercise, mindful activities, and consumption of organic fresh produce has been scientifically validated to improve the microbiome and gut health. A healthy gut means a healthy well-functioning immune system and with winter upon us and a global pandemic in our midst, has there ever been a better time to make these changes?

Read more: Making The Most Of Online Therapy: The Secret To Maintaining Mental Health And Mastering Online Session During Lockdown

Tips to optimize gut health:

  • Invest in a good quality probiotic. 
  • Include probiotic rich foods such as kombucha, sauerkraut, or organic natural yoghurt.
  • Switch to organic fresh produce that contain healthy microbes and minerals from the soil and are free of pesticides and chemicals.
  • Manage stress responsibly through exercise, journaling, mindfulness, life coaching or therapy.
  • Exercise regularly.
  • Remove unhealthy foods containing high sugar levels, chemicals, or processed ingredients.
  • Be conscious of medications and use wisely (especially antibiotics).
  • Be conscious of toxicity in your environment (heavy metals in pots/pans, personal care products, and home cleaning products).

If you are interested in some delicious and gut-loving recipes, check out WellBe’s recipe page here

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

DIFFICULTY: EASY

TIME: 1 HOUR
SERVES: 4

Creamy and incredibly tasty, this recipe has the right amount of protein, carbs and healthy fats and is dairy-free! A real comforting meal that is simple yet satisfying.

INGREDIENTS

500 g chicken breasts, sliced into large strips
1 cup coconut flour
½ tsp black pepper
½ tsp salt
1 tbsp. olive oil
1 onion, chopped
1 tsp crushed garlic
1 tsp Italian herbs
1 tsp dried basil
125 g sundried tomatoes, chopped
2 cans coconut milk

METHOD

Preheat the oven to 180 degrees. In a bowl, mix coconut flour with salt and pepper. Dip the chicken breasts into the flour mixture to coat. Heat olive oil in a large pan (preferably one with high sides). Add chicken breasts and brown for about 5 mins on each side. Remove chicken breasts and place into a large casserole dish. In the same pan, add the onion, garlic, and herbs. Sauté until translucent. Add the sundried tomatoes. Add coconut milk and bring to boil. Keep stirring for 15 minutes. Add salt and pepper to taste. Pour the coconut milk mix on top of the chicken breasts in the casserole dish and bake for 45 minutes. Serve with rice or wholewheat pasta of choice.

Download Your Sundried Tomato & Coconut Chicken Bake Recipe Here

SUNDRIED TOMATO & COCONUT CHICKEN BAKE