healthy living Archives - Wellbe | Employee Health & Organisational Wellness Consultancy

Period Power: How to tailor your workouts to your menstrual cycle.

Have you ever noticed how one week you can power through an entire workout easily, and then the next you’re struggling through it? This could be due to what phase of your menstrual cycle you’re in.

Did you know that the term “menstrual cycle” doesn’t only refer to when you’re on your period? It actually refers to
the various phases that your body goes through throughout the month.

Every phase that you go through has an impact on your energy levels, hormones and even your motivation. But there are some fabulous ways for you to maximise your workouts by tailoring them to your cycle.

Little PSA before we get into it, this isn’t going to be one of those blogs that tell you to put the chocolate down and make sure you train every day of your menstrual cycle. A little bit of indulgence and self-love can be the best thing for you during your time of the month.

But if you’re looking for ways to keep active and get the endorphins flowing, then we’ve got the best tips for you.

Everything you need to know about menstrual cycles

Most of us have experienced a complete menstrual cycle but do we understand them and what our bodies are going
through? Let’s take a look.

Generally, a healthy menstrual cycle lasts about 28 days, varying here and there from person to person. Some cycles range from 23 to 35 days, it all depends on your body. The first day of your period is the start of your menstrual cycle, followed by the next 27 days until you begin your next period. The start of one period and the start of the next count
as a complete menstrual cycle.

Every cycle is unique, but they all have the same phases:

● Menstrual phase

● Follicular phase

● Ovulation

● Luteal phase

These phases make up each full month of your menstrual cycle, and every phase comes with its own side effects.

The cycle breakdown

The menstrual phase is from when your period starts until it ends (this can be from about 3-7 days, but this can vary). During this phase, your oestrogen and progesterone hormone levels decrease.

Next begins the follicular phase, which starts on day one of your period and continues until ovulation, which is usually about 16 days. During this phase, the follicle-stimulating hormone is released. Once the follicular phase is complete, your ovulation will begin. During ovulation, the luteinizing hormone is released in response to the follicular phase’s rise in oestrogen levels. You may notice your body temperature increase during this phase.

And then lastly you’ll enter the luteal phase where there is a rise in progesterone and a slight increase in oestrogen levels (the complete opposite of what happens during the menstrual phase). As this phase ends, these hormones will decrease. This is when you’ll experience all those fun PMS symptoms like bloating, headaches and cravings (trying out every product in the Chuckles range probably sounds like the best idea right about now).

Training and your period

Some weeks you feel on top of the world, some weeks you’re exhausted or feel weak. This is all due to the change in your hormones throughout the month. Sometimes, working out is the absolute last thing you feel like doing.

Any form of exercise can have a small or big impact on your menstrual cycle, depending on how your body reacts to physical activity. Everyone reacts differently, and some have a more severe reaction to their hormone change than others.

What many don’t know though is that you can maximise your workouts by simply going with your flow. According to various studies, you can adjust your exercise routine to your cycle. By doing the right workouts at the right time of the
month, you’ll still smash your workouts throughout the month.

How to maximise your workouts

As we’ve mentioned, your hormone levels change throughout your menstrual cycle which in turn makes you feel strong, tired, energetic or moody – it all depends on the phase of your cycle.

The beginning phases

Firstly, high-five for even thinking of doing a workout while on your period because it can be tough.

This stage of your cycle (when you’re on your period) is when your progesterone and oestrogen are at their lowest. This may cause your energy levels to decrease, and your emotions could go a little wild. Make sure you listen to your body during this phase and see what it needs and what you feel like doing.

If you’re really struggling with your energy or motivation, try doing slower forms of workouts like going for a walk, doing yoga or even just hopping on the treadmill for a little. By doing low-impact activities, you’ll still increase your endorphins and keep your body moving (which can often help alleviate any cramps you experience).

If you feel like doing something more, though, strength training is a fabulous option during this phase. Some studies indicate that strength workouts during the follicular phase (days 1-14 of your cycle) can result in higher muscle strength compared to when you train during the luteal phase (days 15-28 of your cycle).

The middle phase

When you’re halfway through your menstrual cycle (during ovulation), you might find your energy levels increase as your oestrogen and testosterone levels increase again. The ideal time to focus on high-intensity workouts and even some heavyweight training.

This is the time to take full advantage of your strength and energy!

The final phase

Lastly, you’ll enter into the luteal phase, which will cause your progesterone levels to rise while your oestrogen
decreases. To be very honest, this is the most problematic time of the month, as this is when you begin experiencing the majority of your PMS symptoms.

The couch and Netflix are going to start calling your name, and the gym will seem like a very distant memory. But don’t give up on your physical health completely.

Opt for shorter workouts, low intensity, or keep your workouts the same but use lighter weights for fewer reps. Be
realistic about what your body needs, and don’t be too hard on yourself if you’re not performing at your best.

Exercise is not the epitome of looking after yourself, though. Self-care is a holistic journey which includes eating nutritious meals that are satisfying and filling.

Menstrual cycles are a frustrating but equally wonderful part of our lives, don’t let them take over, though.

Make your flow work for you, and remember to put your needs and your wellbeing above all else.

August 29, 2022 Gemma Oberholzer Women's Health Comments Off

The how-to guide on building up your self-confidence

Have you ever found yourself feeling like you’ve seriously lost your mojo? Well… Same. That’s why we’ve come up with the ultimate guide for you to find your confidence again!

Feeling down in the dumps and like things just aren’t going your way can have a ripple effect. When one thing hasn’t worked out and then another and another, it can quickly pile up until you’re left feeling completely defeated.

Once you’re in a bad headspace, it can be pretty difficult to pull yourself out of it and focus on all the things that are amazing in your life and all things that you’re great at.

We know it can be tough sometimes but this ultimate guide will have you hyping yourself up again in no time!

Why it’s important to focus on your confidence

Having self-confidence gives you the ability to take on the day and kick butt!

When you’re confident, you are more likely to move forward with people, relationships and opportunities. You won’t second guess yourself and move away from potential experiences.

And when things don’t work out the first time, your confidence will propel you to try again.

How to hype yourself up

1.Be kind to yourself

First things first, don’t be so hard on yourself. You’re allowed to have days where things don’t seem to be going the way you want them to. It’s okay to have a day where things honestly just suck.

BUT, just give yourself that one day. Then get back to being the amazing, strong and motivated person you are!

Remember to change your inner dialogue to celebrate yourself rather than tearing yourself down.

2. Create a to-do list

When you’re in a funk, simply doing things can seem too difficult. Start your days with a to-do list. The list can include things like “do laundry” or “write in my journal” rather than just work items.

Your to-do list can evolve into a little schedule for the day. You’ll be amazed at how motivating it is to cross things off the list as you go about your day. This will also help you establish a maintainable routine and give you control of your life.

3. Get active

Don’t get us wrong, getting active doesn’t mean you need to sign up for a gym contract and start working out 6 times a week.

But it’s important to keep your body moving. Physical activity is good for both your body and mind. Start by going for daily walks to get yourself out of the house. Or take a moment to do a home workout (depending on the weather, you could do this outside too).

Find ways to move your body in ways that work for you!

Discover: The importance of gut health – plus the best and worst foods for your gut

4. Stop comparing yourself to others

Do you, boo! Comparison is the thief of joy and with social media, comparing yourself to others is inevitable.

Don’t focus on what others look like, what they’re doing or where they’re going. Focus on yourself and your own progress. Every individual is on their own path but at the end of the day, life is a journey, not a race. You have time to do all the things you want to do.

If necessary, unfollow those that you compare yourself to on social media and work on being genuinely happy for those around you when they achieve things.

5. Create the ultimate ‘hype’ playlist

This is our favourite step!
If you’re having one of those days when things just aren’t going your way, use your hype playlist to bring you out of your funk.

Lizzo has some incredible hype tracks and so does NF if you prefer rap. Find the songs that make you feel invincible and play them as loud as you can and on repeat. Maybe even bust a move while you’re at it!

Explore: Everyday hacks to keep you calm and focused for a busy day

6. New look, new you!

Get that new haircut you’ve been mulling over or treat yourself to new hair colour or highlights. Maybe add something new to your wardrobe or try out a new look.

When your confidence is low, changing up your physical appearance and seeing yourself in a new light can really help. Building on your inner self-esteem is often complemented by a revamp of your appearance.

The combination of working on yourself inside and out will catapult you into a whole new direction!

7. Be your own hype man/woman

Don’t wait around for people to tell you that you’re doing a great job. Tell yourself! Be your own hype man especially when it feels like no one else is going to hype you up.

You’ve got this, you know you do!

Here’s the thing…

We have very little control over how others see us or what they think and say about us. But you can change your own narrative on how you see yourself and how you talk to yourself and there’s no better time than when you’re feeling less than great about yourself.

The only thing we have control over is ourselves and often, others treat us the way we carry ourselves. We attract situations that mimic our beliefs about ourselves and what we think we deserve. If you truly want the life you crave, it starts with seeing yourself for who you are and who you want to be. It’s about the baby steps you take that lead you to exactly where you want to be.

June 17, 2022 Gemma Oberholzer All, Think Well, Think Well, Think Well, Think Well Comments Off

How to change negative habits for healthy ones

by Katey Kerr-Peterson

Negative habits can creep into our lives and our routine, and before we know it they become part of our default behaviour. Often we know better than to make that extra cup of coffee, stay up late watching TV, engage in office gossip, or make unhealthy food choices. But we struggle to do better and know exactly how to turn our good intentions into our reality.

We are all only human, and can’t be expected to make perfect choices everytime. But if you are honest with yourself, and know there are some positive shifts you would like to make for your own physical and mental well-being, then read on. As Magaret Moore, co-director of the Institute of Coaching at Harvard-affiliated McLean Hospital puts it – ‘engaging in habit changes for self-improvement is key to vitality and well-being at all ages’!

The good news is that you are the author of your life. Your life is made up of the choices you make, and you have the power and ability to bring about positive change. Change begins with you and you can start today.

Here are our 7 steps to change unhealthy habits:

Identify the habit(s) you want to change

It all starts with awareness. Take the time to review the areas of your life as an observer, and notice the behaviour you want to shift. It can be anything from wanting to spend less time on social media, to engaging in more positive self talk, or even prioritizing physical health through more regular excercise. Be kind to yourself during this process. There is no need to feel ashamed, or to beat yourself up for not being where you want to be. Jot down a few of the changes you wish to make, and be proud of yourself for taking this first and important step towards change.

Identify your triggers

Every action is initiated by a trigger. For example, if you’re standing in front of the fridge looking to eat yet another snack, pause to notice why you’re there/what has triggered you being there. Are you really hungry, or are you actually enjoying taking a small mental break from work? If you’re constantly reaching for your phone to surf social media, what causes this impulse – are you simply bored and looking for some entertainment? Becoming aware of your triggers can help you pause before you act, and you may find it easier to consider other, more positive, options.

Replace the negative habit for a better one

In this above example, instead of reaching for more food, you could opt to drink a large glass of water instead, or walk outside for a 10 minute mental break. Instead of scrolling through Instagram, try engage with a colleague in the office. These simple shifts will make you feel more energized, focused and connected, which are all hugely beneficial. Ask yourself – how do I really want to feel, and what (better) choice can I make to take a step towards this?

Change the narrative

Instead of justifying your negative habit, try and flip the script of you inner dialogue. For example, instead of pouring that extra glass of wine, or eating an unhealthy dessert saying ‘I deserve it, it’s been a stressful week’. Affirm to yourself ‘I love feeling in control of my health. I love feeling good, and right now I am satisfied just as I am’. It may feel un-natural at first, but when you start to feel good, it will get easier to shift to the healthier choice, and you will enjoy a positive cycle of thinking – feeling – and being.

Visualise

See yourself throwing away the twisp or buying healthy food or waking up early. Whatever the bad habit is that you are looking to break, visualize yourself conquering it, smiling, and enjoying feeling good. By holding this new identity in your imagination, the easier it will be to show up as him/her – bringing you closer to your ultimate goal.

Small steps are still progress

Let go of the ‘all or nothing” mindset. If you set out to do 1 hour of exercise, but have a work deadline that you need to prioritize – set aside 15 minutes to workout. You will feel less guilty about skipping it all together, and will reap the positive effects from reinforcing the habit regardless. Small steps in the right direction, is still progress.

Give yourself time

In our culture we want to see instant and immediate results. However lasting change takes time. Commit to the process, and offer self compassion when you slip up. Remember that everything in life is a choice, and every moment is a chance to choose again. Life is yours for the taking, so set your sights on your goals, and enjoy the journey on your way there.

May 11, 2022 Gemma Oberholzer Healthy Habits Comments Off

Balance, Routine and You in 2022

Our tips to creating a sustainable work life balance and routine.

Work life balance is not just a nice to have, it is essential if you want a productive and happy life. And it is becoming even more important with the shift in work situations, the blurring of work and home boundaries, new expectations, always on culture, and increasing work pressure. Part of creating a balance for yourself and those you work with is knowing why work life balance is important, what it is and what is it not.

Often times people think work life balance is simply time management, but time really is not the issue. Creating a balanced lifestyle is actually about feeling content in your work, decisions, priorities and life choices. At the heart of it, a work life balance requires you to be clear on your priorities, take control of your career and simplifying the rest. It truly is not something you find but rather create through consistent choices.

It is important to remember that work life balance really is different for everyone. Research suggests there are generational differences in what we see as balance, it is not something as simple as the hours spent in the office. Both men and women value work life balance, they just use different language to describe their ideal. When asked what balance would mean for them, women focus on words like balance and meaning, men will use words like priorities and impact. From an organizational perspective being an employer of choice would mean creating a culture that promotes sustainable work practices and demands, while encouraging a healthy and well life. Your talent is more likely to remain at work, be productive and engaged if they feel their company and the leaders support their needs for a meaningful, impactful and fulfilled life.

The importance of finding balance and joy at work

Finding a healthy balance between work and your personal life has a number of implications for an individual, team and organization’s wellbeing. A healthy work life balance will not only affect health but also relationships, team dynamics, productivity and performance. On an individual level, when a healthy balance is created, employees are less likely to suffer from burnout, chronic stress, poor mental health, physiological health issues like heart disease, hypertension or body pain, taking sick leave, fatigue and poor productivity. On an organizational and team level lacking a balance in your workplace culture could result in high rates of absenteeism, high staff turnover, presentism, disengagement, poor quality work and a lack of creativity.

The Psychology of Routine and Balance

When we think of routines, we often revert to thoughts of monotony and boredom, the same thing every day with the same people in the same place. A routine could mean doing a different job every day, travelling to a different country or meeting new people. It’s not about what your routine consists of, but a sequence of actions that you follow regularly with expected outcomes. Because as humans we are wired to see uncertainty as a risk, having a routine allows us to find flow, be more productive and effective. Routine almost acts as a protective factor in our day to day, allowing us to rather focus on what is important. That is why a routine is a good factor to include when you are striving to create balance, having a set of behaviors that supersede circumstances allows us to pool all our cognitive and emotional strength towards what is demanding in the moment, to use all our excess energy to balance our life demands.

Tips to cultivating a balance in your organization

As a leader in an organization it is important to ensure you support work life balance and a happy work environment through identifying what it means to your employees and incorporating this into your ways of work. Some tips for you as an organization and leader could be:

Set a good example and live the balance you want to instill
Flexible work arrangements that allow employees to work and give their best at work around the demands they may have at home
Letting staff work from home when it suits their role and requirements
Bringing balance into the office whether it be opportunities for exercise or healthy food choices
Creating a comfortable work environment where employees want to be
Encourage breaks in the work day
Create a culture of switching off, leaving work at work
Speak about and educate your employees about the importance of their wellbeing

Tips to Create your Own Work Life Balance

Accept that it is a balance, not perfection

It is not about finding the perfect routine or schedule, but rather striving for a realistic balance. Some days might require you to be more focused on work, others on your personal commitments. Remember it is a balance you create over time, keep the bigger picture in mind.

Plan and take control of your career

Working in a draining job or toxic environment will take a toll on your, no matter how hard you try to create a balance. You do not need to, and in fact it is probably impossible, to love every aspect of your jo but on the whole you should find some sort of reward in what you do.

Clarify your priorities

At some point you will need to realize you cannot be everything to everyone. If you find yourself in a cycle of burnout, over extending yourself and just never creating a balance – maybe it is time to simplify and figure out what it is that is important to you. Once you know what those few things are that give you meaning and impact in life you can distill your choices down to support them.

Make your health your focus

Your physical, emotional and mental health are so important, in fact without your health it is impossible to experience any type of quality of life. Make sure that you include managing your health as part of your choices and routine in creating balance.

Don’t be afraid to unplug

Switching off and creating some distance from all the noise around us can allow us to hit refresh from time to time, we all need to decompress and give ourselves some down time. There is no nobility in being always on.

Set clear boundaries

It can be important to clarify and reinforce your boundaries. When are you going to work? What hours are work calls and emails priority? When do you need to focus on the other parts of your life? Remaining consistent with your boundaries not only allows you to find a balance but also sets expectations and creates clarity for others. Consistency helpful for both you and those you work with.

April 28, 2022 Gemma Oberholzer Work Well Comments Off

Binge eating and restoring balance: The expert’s guide to balanced eating

Did you know that there’s a difference between bingeing every now and then and an actual binge eating disorder? The term ‘binge eating’ is thrown around often but there’s so much more you need to understand.

Many people complain about their relationship with food and attribute this to binge eating. There are different types of binge eating though. There’s the Friday night binge after a long, hard week where you just need some takeaways, a dessert, chips, some choccies and maybe even a couple of biscuits.

Then there’s the more serious side to binge eating. Binge eating disorder (BED) is a type of feeding and eating disorder that’s now recognised as an official diagnosis.

Everyone has experienced some form of binge eating but that doesn’t always mean you have BED. Let’s take a deeper look into this.

Explore: The importance of gut health – plus the best and worst foods for your gut

What is binge eating?

Binge eating is when you eat even when you aren’t hungry and continue to eat until the point where you are over-full or feel physically ill.

Binge eating can be something you experience periodically but it can also turn into a disorder where in addition to eating large amounts of food in excess and to the point of discomfort, you also feel out of control when eating and have a sense of shame or guilt.

Binge eating more often can have serious implications on your health and wellness and it’s important to restore a sense of balance to your relationship with food.

The psychology behind binge eating

Bingeing behaviours extend beyond food. Bingeing can include eating, drinking, shopping and more and all types of binge behaviours actually have similar causes.

According to clinical psychologists, bingeing helps people deal with their negative emotions that they can’t deal with rationally.

Many of us have had a moment of self-indulgence when things just feel too tough but when does the occasional overindulgence become an actual problem?

Well, according to clinical psychologists, bingeing can become a full-fledged disorder when characterised by feelings of powerlessness, secrecy, shame and isolation.

When you start to feel that you need to hide away and binge in private or you need to schedule your binges around work and social plans, then you may need to dive a little deeper into why you’re doing this and figure out whether or not you need to ask for some help.

Why do we feel the need to binge?

There are a variety of reasons why you may seek comfort in binge eating. Some of these can be;

Psychological

As we mentioned above, feelings of unhappiness, frustration and the like can be “numbed” by binge eating, even if for a limited time.

Sadly though, what often happens is the pain and guilt in the aftermath of a binge can trigger stress which may lead to another binge and the cycle can continue.

Explore: Managing stress and how to make it work for you

Chemical

You know that feeling of euphoria after biting into a delicious meal or dessert? Binge eating can give you a similar chemical reaction.

Often people overindulge because it feels great (until they begin to feel guilty). Our brains release the feel-good neurotransmitter of dopamine in high quantities when we eat something that brings us joy.

You can imagine what happens next. Once your brain gives you that euphoric feeling during a binge, that feeling can become a physical addiction. You’re then more likely to binge more often because you crave that same rush of chemicals.

Sociocultural

Society can be tough and cause feelings of self-consciousness and like you aren’t good enough. The need to fit in can lead to bingeing in many different forms.

Managing the guilt around (binge) eating

The guilt associated with a binge can be crippling. And it can feel like it’s impossible to get over.

These are some of our tips that should help you manage the feelings of guilt:

Spot your “should”s and “shouldn’t”s

Start paying attention to how often your inner dialogue includes the words should or shouldn’t. How many times do you say “I shouldn’t eat that” or “I should be doing that”? The second you start saying I should or I shouldn’t, you’re immediately making yourself feel guilty.

Be more mindful

Actually think about what you’re eating and how much. It’s so easy to get caught up in your feelings and trying to find a quick fix but really think about what you want and what will serve your mind and body.

Eat slowly and think about how you feel. Remain in tune with your body, it will tell you what you need and even if your mind is yelling “more!”, your body is probably begging you to stop so pay attention.

Unfollow accounts on social media that are triggering

Social media can be a very triggering environment. From “what I eat in a day” posts to the never-ending posts about hustle culture, it can leave you feeling less than adequate.

Unfollow accounts that trigger negative emotions in you and cause you to use binge eating as a coping mechanism.

Talk to yourself like you’re talking to a friend

Be kind. You’re your own worst critic and we can be so hard on ourselves. Change the thoughts you have about yourself. Think to yourself, “would I say this to one of my best friends?”, if the answer is no then why would you talk to yourself like that?

Building a balanced relationship with food

This isn’t an easy thing to do. Many of us struggle with food. Whether we’re worried about gaining weight or if something is healthy or not, our minds are constantly dissecting food.

When you feel the urge to binge, take a step back and acknowledge how you’re feeling, as difficult as it may be. Truly think about why you feel the need to eat right now. Consider questions like;

Am I hungry?
How will this make me feel later?
Does this serve what I am trying to achieve?
Do I need to eat or am I trying to hide my feelings?

The best thing you can do is be conscious about what you’re doing and why. If you feel like you’re really struggling, please never feel ashamed to reach out for help.

April 12, 2022 Gemma Oberholzer Eat Well Comments Off

Planting positivity – what you need to know about the art of gratitude

In a world as unpredictable and crazy as ours, it’s easy to forget to be grateful. We go about living our lives the same way each day but did you know that actively practising the art of gratitude can change your life?

Actively expressing gratitude has been proven to improve levels of anxiety, depression, stress and it changes your way of thinking where you no longer dwell on the negative but start to focus on the good in your life. However, having an attitude of gratitude is more than just saying “thank you”.

What is the art of gratitude?

The art of gratitude goes hand in hand with living a more mindful life. When you focus on being mindful, you are trying to be more present in all that you do. By being more present, you slow down your daily routine and you’re more cognizant of your life and the people around you.

When you practise the art of gratitude, you also slow down and focus on the good in your life and the good in the people you surround yourself with.

The art of gratitude, at its core, is simply living a happy and fulfilling life. It’s where you regularly take the time to be thankful for all that you have, to thank those around you and share in the abundance of life. The more you do this, the more good you start to attract and by just practising gratitude, you are planting the first seed of positivity.

How to practise the art of gratitude

This isn’t a difficult task. There are no major changes you need to make. The main thing is to slow your day down and focus on what you have to be thankful for. You can do this by;

Journaling

Create a gratitude journal, nothing fancy, a notebook will do just fine.

Every morning or every evening, hide your phone away for a little while and sit in a calm and happy space (my favourite is outside on the patio with a cup of Rooibos tea). Now take the time to reflect on your life, the people in it, your achievements and write down a list of things to be grateful for.

Some examples could be; your furry companion, your health, the job you have or even that you made it out of bed that day (this is a very important one if you’re going through a tough time).

You can list as many things as you want to but we recommend at least listing 3-5.

Saying thank you

This sounds obvious but have you ever held a door open for someone or let them into your lane during heavy traffic and not been thanked? It’s not the best feeling.

Now you don’t have to throw a parade for every person that does something nice but simply acknowledging that someone helped you goes a very long way. Take the time to actively thank those who have made your day a little easier.

If you have a friend or family member who has been a ray of sunshine in your life recently, send them some flowers or even a text letting them know that they’re appreciated.

Making others feel good has a direct response to how you feel.

Having daily affirmations

You can use your gratitude journal or simply do this in front of the mirror but as much as you’re grateful for all that you have, you need to be equally grateful for all that you are.

Some self-love can drastically change your perceptions and feelings. Be thankful that you are here, that you are an incredible person, a good friend and someone who is valued.

In the same way that you’d take some time to write in your journal what you’re grateful for, take the time to pause and be grateful that you are you.

Meditating

Similar to being mindful, meditation and focusing on your breathing is a great way to practise being grateful.

During mindful meditation, you are focused on the present moment without any judgement and often during this time while you focus on your breathing you think of a word or a phrase like peace or happiness. With the art of gratitude though, you can focus on what you are grateful for and let those beautiful thoughts manifest in your subconscious.

Take a look at how to master meditation here.

How planting positivity can change your life

Planting seeds of positivity and letting them flourish into multiple facets of gratitude can transform your life in a variety of ways. Listed below are some of those ways;

Gratitude shifts your focus

You begin to see the positive rather than the negative and as you begin to master the art of gratitude, the negative in your life won’t have a great hold over you and you will navigate your way through it better.

Being grateful makes you feel happier

The more grateful you are, the more you start to realise how good your life actually is.

You’ll be less materialistic

This doesn’t mean that you won’t have the drive to acquire all that you want in life but you won’t be as focused on getting the next best thing. You’ll be satisfied and grateful for what you have been blessed with.

You’ll be less likely to experience burnout

As you use mindfulness and the art of gratitude to navigate your way through life, you’ll begin to live a slower-paced life that will feel more manageable. You’ll begin to prioritise important tasks and work through them in a much calmer manner.

You’ll improve your physical health

You’ll start to sleep better and feel more in tune with your body and its needs, encouraging you to be more physically active (through yoga, going for walks etc) and have more time to focus on your and your needs.

You’ll begin to develop patience, humility and wisdom

As you slow down and focus on the good in your life, you’ll begin to feel more at peace and more inclined to enjoy the smaller things in life and all it has to offer.

The art of gratitude is another way of practicing self-love and getting more out of this life. Life gets busy and with all that we have faced during the pandemic, it is so important to actively seek the sprouts of positivity all around you.

September 21, 2021 Gemma Oberholzer Eat Well Comments Off

5 Important Health Checks Every Woman Should Do

As women, we are in between trying to balance careers, children, families, social lives and so on. And because of how busy life gets, it can be hard to remember to look after your own health on top of it all.

This is why creating healthy habits for yourself through eating healthily, exercising and meditation is so crucial because you need the energy and ability to tackle your everyday. Over and above creating healthy habits, it’s also very important to ensure that you have regular health checks. The reason why health checks are so important is that they can improve your quality of life, prevent complications and detect potential problems early, which can ultimately save your life in the long run.

So the question is: What health checks should you be getting?

1. Pap Smears

As you enter adulthood you should be going to get regular Pap Smears. According to WebMD you should go for the test “every 3 years from ages 21 to 65”. The purpose of this exam is to test for cervical cancer in women. It can also reveal changes in your cervical cells that may turn into cancer later.

2. Mammograms

A mammogram is a screening for breast cancer. It involves compressing the breast between plates so that X-ray images can be captured. According to nationalbreastcancer.org “women 40 and older should have mammograms every 1 or 2 years”.

3. Blood pressure

Having regular blood pressure tests should happen throughout your life. According to heart.org, “blood pressure numbers of less than 120/80 mm Hg are considered within the normal range”. To maintain a healthy blood pressure range you need to follow a healthy diet and incorporate regular exercise into your life.

4. Skin examination

Regular at home skin examinations should happen every month. You need to start getting in the habit of scanning your skin for any new moles or start pointing out changes to existing moles as they can be an early sign of skin cancer. According to cancer.org “finding it early when it’s small and has not spread, makes skin cancer much easier to treat”. If you have a family history of skin cancer it’s best to go for regular check ups with your doctor or dermatologist.

5. Dental checks

From the moment you get your first tooth and through your whole life you should be going for regular checks with your dentist. According to nhs.uk “people with good oral health will probably need to attend only once every 12 to 24 months, but those with more problems will need check-ups more often”. This way you can spot early signs of decay and any other problems.

August 17, 2021 Gemma Oberholzer Women's Health Comments Off

There’s more to self-care than you think

We hear words like self-care and self-love a lot lately. These words are thrown around so often that they begin to lose their meaning and we start to feel overwhelmed with what we’re supposed to do.

Is self-care eating that extra-large slab of chocolate you’ve been eyeing or is it taking a day off of work to recharge? Let’s unpack what self-care really is, the different types of self-care and why it’s so important to actively practise self-care every day.

What is self-care?

Self-care is far more than you may have originally thought. It’s not overindulgence, it’s not about being selfish and ignoring all your responsibilities, there’s a little more to it. Self-care is about taking care of yourself holistically.

It’s looking after yourself physically, mentally and emotionally so that you are healthy in mind, body and soul to accomplish everything you need to and so that you can dominate each day.

In order to achieve optimal self-care, there are 5 types of self-care that you should focus on.

Different forms of self-care

1. Physical

The first step to self-care is looking after your body. Now, this doesn’t mean working out for 2 hours 5 days a week. It just means that you will make healthier choices so that your body can run efficiently.

It’s important to remember that there is a connection between your mind and your body. In order for your mind to be healthy, your body needs to be healthy too and vice versa.

To be physically healthy, you need to make conscious decisions about the food you’re eating, how much sleep you’re getting and the physical activities you love.

If you’re new to physical exercise, give these tips a try at home!

2. Social

This is often something we don’t think about as self-care but the COVID-19 pandemic has made it clear how important social self-care is.

This involves having healthy relationships with friends and family. It can be easy to let close relationships slip, life gets busy and it can be exhausting trying to keep up. This is made even more difficult by a pandemic that limits your social interaction.

It’s important to set aside time to maintain your relationships. Take a couple of minutes out of your day to check in with your friends, set up a video call or meet for coffee (when it’s safe to do so). There’s no right or wrong amount of time to spend with friends and family but it’s important to nurture these relationships.

3. Mental

Your mental wellbeing is just as important as your physical wellbeing. Just like you exercise your body, you need to exercise your mind.

Mental self-care includes doing things that keep your mind active. Find things you love to do like reading or even downloading apps that focus on keeping you mentally fit.

Another way to take care of yourself mentally is by journaling. You can start by writing what you’re grateful for each day and some self-affirmations. This will help you develop a healthy inner dialogue.

4. Spiritual

Spiritual self-care is unique to everyone but it definitely aids in your self-care process. It involves finding something that helps you develop a deeper sense of meaning and connection with the universe.

You can do this by meditating, focusing on your religion and praying or discovering your own spirituality.

5. Emotional

Your emotional self-care is so important. It is vital to find ways to handle difficult and uncomfortable feelings and emotions.

Do you feel your emotions or do you have a habit of ignoring them? Confronting your emotions is necessary for your overall self-care so they don’t fester into something far worse.

Find ways to process your feelings by maybe chatting to a friend you trust, going to therapy or writing your feelings in a notebook every day so you can process what you went through that day. Have a look at how you can live a more positive life here.

Why is self-care so important?

As we said, self-care is not laying on the couch all day binge-watching series, self-care is putting your mental, physical, emotional and spiritual wellbeing above everything else.

We live fast-paced lives and it’s so easy to lose yourself in the hustle and bustle so you really need to slow it down. Start living a more meaningful life and be more cognisant of what you’re feeling every day and make sure you are actively looking after yourself. You deserve it!

This is a life we should fall in love with not simply begrudgingly go through it.

July 20, 2021 Gemma Oberholzer Eat Well Comments Off

How to recognize a toxic relationship and practice self-care?

Sometimes you need a little help recognizing when something isn’t good for you, especially when emotions are involved. Here are some red flags that your relationship might be toxic and how you can care for yourself

As human beings we are wired for connection, we come into this world ready to connect. Relationships are such an important part of the human condition we tend to take them for granted. We all have an inherent desire to connect with others. Relationships are the glue that holds us together during stressful times, add meaning to our life, create stability, increase our emotional stability, allow us to learn and grow, give us a way to understand ourselves and add to our feelings of meaning in life.

Healthy relationships are vital to having healthy emotional and mental health, just as toxic relationships can erode our sense of wellbeing. In fact, poor social connection and loneliness can be as detrimental to your life expectancy as smoking 15 cigarettes a day. So while you are focusing on eating well, moving well, practicing self-care and pursuing a health work life balance, you could be undoing all your hard work by staying in a toxic relationship.

The thing is it is not always easy to recognize when a relationship is toxic, especially with emotions involved. And relationships always have a context you need to negotiate and a dynamic you need to understand. A healthy or toxic relationship can be with a significant other, a family member, authority figure, work colleague or friend. A toxic relationship can be familial, friendly, romantic or professional. As part of being well, we at Wellbe want to encourage you to practice self-care in all facets of your life, including your relationships.

What is a toxic relationship?

A toxic relationship is any relationship which results in either party feeling unsupported, experiencing excessive negative implications and conflict and where one party seeks to undermine the other. Disrespect is usually a key feature. Yes, every relationship will go through ups and downs but what makes a toxic relationship different is that the negative impact outweighs the positive, causing emotional, physical and mental harm to either person. When one person in the relationship consistently undermines or harms the other, whether it is intentional or not, a relationship can be considered toxic. In fact, you may realize you are perpetuating the toxic behaviors without even being aware. Often times a toxic relationship may not even be a fault of either person, but rather because of an incompatible pairing. For example, a people pleaser might end up with someone who is stronger and more controlling, causing a toxic situation where the one person consistently sacrifices their needs to gain the approval of the other.

The other thing is, people who are toxic in a relationship may have very good reason to be, but that does not make the relationship ok. Essentially despite the cards you have been dealt, there are things you need to let go. Often times those who are abusive, toxic or bully others are modelling this toxic behavior on past experiences they have had. Sometimes the toxic individual is someone with mental health disorders such as anxiety, depression or past trauma. Perhaps, the person on the receiving end of the toxic behavior will have experienced it in their childhood, causing them to accept the same themes as acceptable in their later relationships.

It is important to note that a toxic relationship may be an abusive relationship. And abuse is never ok. If you suspect your relationship is abusive you should reach out to someone you trust or get professional help.

What are the red flags of a toxic relationship?

When you hear the term toxic relationship, your mind probably jumps to a situation which is violent, abusive or involves harassment. The truth is most toxic relationships are subtler. Sometimes the warning signs can be missed and we end up staying in them for longer than we should, compromising our wellbeing. Here are some red flags to look out for in your relationships.

How does the relationship make you feel?

Reflect on how a relationship makes you feel, if any of the below describe how you feel most of the time in a relationship it may indicate it is toxic:

Consistent unhappiness: any relationship which makes you feel anxious, sad, frustrated or angry could be toxic.
Negative shifts in your mental health, personality or self-esteem: any relationship which makes you feel depressed, anxious, perpetuates an eating disorder, makes you feel worth less than you did previously or causes you to change and withdraw from your usual personality.
Negative impact on other relationships or how you spend free time: any relationship which causes you to withdraw from relationships that usually bring you joy or if your relationship makes you feel guilty for pursuing things which usually give you joy.
Feelings of guilt: if another person consistently makes you feel guilty or ashamed of who you are, what you enjoy or your lifestyle it may be toxic.
A worse version of you: if you find that you are becoming a version of yourself you no longer like and consistently display your worst character traits, it’s time to consider whether this relationship is healthy.
Drains your energy: sometimes after spending time with certain people we feel drained and exhausted, often avoiding that person if we can. This is a telltale sign that the energy in the relationship is likely toxic.

Do you recognize any of these toxic behaviors?

Perhaps it is easier to identify a toxic relationship by looking out for behavioral red flags. The toxic relationship could be characterized by of the following patterns of behavior:

The other person only calls you or spends time with you when they need something
Time spent together is always focused on them or conversation centers around what they want to talk about
They put you down or make fun at your expense in front of others
You always leave time spent with them feeling negative, drained or worse about yourself
They are aggressively competitive towards you, often jealous and controlling
They bring drama into your life and behave in a way that makes you uncomfortable
They often disrespect you, forget to include you or exclude you from things
They gaslight you, making you question your feelings or perspectives
You have to walk on eggshells around them

How to practice self-care when you are in a toxic relationship

Depending on who the relationship is with, it can be very difficult to resolve, fix or end the toxic relationship. We want to encourage you, that part of caring for yourself is finding a happy medium between having healthy boundaries, healthy self-esteem and having healthy relationships. In fact, there is never a situation where it is ok to compromise caring for yourself to meet someone else’s needs. It brings to mind the lyric from a Jason Gladwin song that goes, “I set myself on fire to keep you warm”, and that is not ok.

It is important to remember that there is a difference between toxic relationships and abusive relationships. There is never an excuse for an abusive relationship. If your relationship is drastically impacting your self-esteem, isolating you or causing severe physical and mental distress, we recommend you contact a professional and seek help.

In a toxic relationship, whether you can fix the relationship or not, actually depends on both of you. The other person must also be willing to change and heal the toxic patterns. Here are some things you can do to ensure you take care of yourself:

Accept responsibility for your part in the relationship and letting the toxic behaviors become a pattern.

Set healthy boundaries by recognizing when things make you uncomfortable or feel bad a make a point pushing back.
Learn to be assertive in a polite and kind manner letting the other person know when they are doing something you do not want to accept.
Don’t dwell on the past, start to focus on building new and positive patterns in your relationship.
Find support through a friend, support group or even therapy as sometimes you just need someone to encourage you and figure out why you let yourself get into this toxic pattern in the first place.
Practice healthy communication with a focus on how you speak to one another, tone of voice and your body language.
Heal individually to heal the relationship together, as we mentioned there is usually a reason people act the way they do and sometimes you need heal yourself before you can function in a healthy way in a relationship.

A word from WellBe&Co

Through the sharing of knowledge and experience, we want to help build communities, organizations and individuals become the most optimal version of themselves, both physically, emotionally and mentally.

Your health is your wealth so make lasting changes, one habit at a time.

The WellBe Team

July 6, 2021 Gemma Oberholzer Eat Well Comments Off

CHOCOLATE STRAWBERRIES

DIFFICULTY: EASY

TIME: 5 MINS
SERVES: 1-2

A serving of antioxidant-rich fruit that doubles as a delicious dessert!

INGREDIENTS

6-8 medium strawberries
2 squares dark chocolate of choice (70%
cocoa)

METHOD

Use 20-30 sec intervals to melt the chocolate in a small microwave-proof cup. Dip the strawberries in the
chocolate and place on a plate. Refrigerate until set.
Use vegan or dairy-free chocolate to make this recipe either vegan or Paleo-friendly.

DOWNLOAD YOUR CHOCOLATE STRAWBERRIES RECIPE HERE

June 24, 2021 Gemma Oberholzer Dessert, Recipes Comments Off