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. 

 

June 23, 2020 Eat Well Comments Off on DEBUNKING THE STIGMA SURROUNDING MEN’S MENTAL HEALTH: HOW TO REACH THE ROAD TO RECOVERY & WORK TOWARDS HEALING
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. 

June 17, 2020 Eat Well Comments Off on THE MIND-GUT CONNECTION – HOW TO UNLOCK YOUR GUT HEALTH POTENTIAL
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

June 4, 2020 Lunch, Recipes Comments Off on SUNDRIED TOMATO & COCONUT CHICKEN BAKE
STICKY ONE PAN CHICKEN BAKE

STICKY ONE PAN CHICKEN BAKE

DIFFICULTY: EASY

TIME: 50 MINUTES
SERVES: 4

A one-pan wonder, this sticky chicken recipe is packed with good-for-you ingredients. This recipe maximises on flavour and doesn’t compromise on health benefits. Feel free to add more
veggies!

INGREDIENTS

1 tbsp sesame oil
2 onions, diced
4-6 chicken breasts or thighs
2 sliced picante or bell peppers
4 tbsp soy sauce
1 cup chicken broth
2 tbsp honey
¼ cup orange juice
3 sprigs rosemary
2 cups of chopped baby marrows

METHOD

Preheat the oven to 180 degrees. Heat olive oil in a pot over medium heat. Sauté onion, picante peppers, and chicken pieces until lightly browned and transfer to a casserole dish. Mix sauce by combining soy sauce, orange juice, honey, salt, pepper, and chicken broth in a bowl. Pour over. Add fresh rosemary, and chopped baby marrows. Toss together and bake for 40 minutes. Serve with brown rice or wholewheat couscous.

Download Your Sticky One Pan Chicken Bake Recipe Here

 

STICKY ONE PAN CHICKEN BAKE

June 4, 2020 Lunch, Recipes, Think Well, Uncategorized Comments Off on STICKY ONE PAN CHICKEN BAKE
THE ACT OF SAVOURING

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

In the busyness of life, we often feel overwhelmed and anxious. There is pressure to constantly be achieving and striving for more. We are always “on the go” and we rarely appreciate the moments that make up our day. Therefore, it is so important that we allow ourselves moments of grace – moments each day where we reflect, we are present, and we fully enjoy ourselves.  These are known as savouring moments. 

What is Savouring? 

Savouring is the act of stepping outside of an experience to review and really appreciate it. Savouring can boost your mood, relieve anxiety, keep you present in the moment and it allows you to practice gratitude. Many of us feel this pressure to constantly be productive and fill our days, but it is also equally important to allow time for rest and reflection. The act of savouring is such a powerful concept that allows you to appreciate the positive things in your lives. It is the conscious decision to enjoy moments in your life. This could be something as simple as watching a sunset, having a bath or meditating. It could be having a conversation with a loved one or accomplishing that handstand you’ve been practicing. 

Explore more: Intuitive Eating – Could It Be The Anti-diet Plan For You?

Whatever it is, it is important that you acknowledge the emotion it presents and let yourself be fully present. The act of savouring is an opportunity to take a moment to truly enjoy what you are doing; acknowledge the emotions you are feeling and be aware of what the moment brings you. 

Taking Time To Relax

Benefits of Savouring:

  1. Highlights the positives in your life.
  2. Allows you to appreciate the small things. 
  3. Boosts happiness – when you experience positive feelings, your body produces serotonin and dopamine which reduce stress and calm our nervous systems. 
  4. Makes you feel more grateful and appreciative. 
  5. Allows you to be present and achieve more from your day. 
  6. Relieves anxiety or stress. 

Savouring is that idea of literally “stopping to smell the roses”. It is stopping ourselves from moving through life too quickly and allowing ourselves to notice all the positives. It is the act of bringing ourselves back to ourselves.  

Ideas for Savouring: 

  1. Have a bubble bath. 
  2. Watch the sunset or sunrise. 
  3. Read a book in the bath. 
  4. Have dinner as a family around the table. 
  5. Go for a walk on the beach. 
  6. Yoga. 
  7. Meditation. 
  8. Eat something delicious. 
  9. Stop and smell the roses. 
  10. Wear a new scent e.g. body lotion, or perfume. 
  11. Take a mental photograph of amazing experiences. 
  12. Get creative e.g. baking, art, music 
  13. Allow yourself to engage all your senses in an activity e.g. when you cook, really smell, see and taste the food. 
  14. Outwardly express good feelings e.g. laugh out loud at a tv show or joke 
  15. Ruminate on positive feelings and share these! Do not only share your negative thoughts and complaints. 

The act of savouring is a mindfulness act. It is the conscious decision to pay attention to your happy situation. When you are experiencing a moment of pleasure, it is important to engage all your senses and fully embrace the moment. By being mindful of every detail, you appreciate the moment more and you engrain the memory in your brain. The bonus of this is that the memory can be recalled at a later stage, and the memory will evoke the same emotion as the experience previously did. 

Explore more: Real Talk: How To Handle Unemployment Anxiety And Master Healthy Coping Habits

Savouring in your everyday life

As you can see, the simple act of being present in a moment can have significant positive effects on your mood, your day and your outlook. Next time you wake up, why not challenge yourself to make a cup of coffee or tea and enjoy it in bed, rather than scrolling through social media for 15 minutes and then rushing to get ready. Why not utilise your time in traffic wisely, by actively listening to a podcast or calling a friend to catch-up (if you have Bluetooth)? Why not greet the shop assistant and thank them for their service, instead of being oblivious to their presence? The power of consciously living is so powerful and can be so simple. Do not let life pass you by, savour the moments and reap the rewards.

June 3, 2020 Eat Well Comments Off on THE ACT OF SAVOURING: HOW TO LIVE A MORE MEANINGFUL LIFE
Healthy Eating

INTUITIVE EATING – COULD IT BE THE ANTI-DIET PLAN FOR YOU?

By Andrea Bursey 

In this day and age, we are bombarded by so much information about different diet plans and often, unethical ways to drop weight quickly and reach your goals, including miracle weight loss pills, slimming coffees and teas and starvation diets. The amount of pressure is simply overwhelming. If you are feeling swamped by all of the content out there and not sure which way to turn, which diet plan is best for you and how you can reach your goals, the best method for you might be to turn your back on diets completely and consider intuitive eating. In this blog, I explore what intuitive eating means and how you can adapt this way of eating.

What is Intuitive Eating?

Intuitive eating was developed by two dietitians, Evelyn Tribole and Elyse Resch, in 1995 as a non-diet approach to nutrition where you tune into and rely on your body signals for hunger and cravings to build a healthy and sustainable relationship with food. The basis of intuitive eating is that we are all born intuitive eaters, as we grow older, external pressures such as rules and restrictions around food shape us into building opinions around eating which may impact on the types and amount of food we choose to consume. 

Focusing your energy on basing food choice and eating on internal cues like hunger, fullness and satisfaction can really retune your mindset and prevent you from feeling pressure to eat and think a certain way. 

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

 

Intuitive Eating

Why might Intuitive Eating be a better plan for me?

If you have tried every diet under the sun, and seen good results, but then as soon as you go back to normal eating you end up straight back where you started, this might be the non-diet diet for you. Restrictive diet plans may result in an all-or-nothing mentality where if you’re sticking to the plan you are on track, but as soon as you reach for a chocolate chip cookie, you may as well just eat the whole box! 

Meal plans or diets that demonize certain foods and food groups have been found to result in bingeing which, in turn, can throw you off completely and put you in a bad space mentally. Intuitive eating relies on your internal hunger and satiety signals and allows you to eat whatever you like, whenever you like, without feeling guilty. The important part of intuitive eating is to understand your internal cues, make peace with food and honour your hunger levels.

Principles of Intuitive Eating:

  1. Reject the diet mentality
  2. Honour your hunger
  3. Make peace with food
  4. Challenge the food police
  5. Respect your fullness 
  6. Discover the satisfaction factor
  7. Respect your body
  8. Incorporate exercise
  9. Honour your health through gentle nutrition

Simply put, intuitive eating is not a free-for-all eating method but rather a guide to understand your body and cues to eating. It is about building a positive, mindful, and healthy relationship with food and your body to reach a place where you are happy and comfortable with food and eating. 

While you’re here and we’re on the topic of food, check out these recipes: 

Nut Butter Banana Smoothie

Lemon Garlic Baked Salmon

 

Until next time, 

Andy 

May 19, 2020 Eat Well Comments Off on INTUITIVE EATING – COULD IT BE THE ANTI-DIET PLAN FOR YOU?
Ergonomics

THE INS AND OUTS OF OFFICE ERGONOMICS: HOW TO MAINTAIN HEALTH AND FOCUS WHILE WORKING FROM HOME

A brief introduction 

Working from home can be a challenge. It’s uncomfortable and unfamiliar for many of us – especially when we’ve become so accustomed to the structure of working in an office, as well as the added motivation of having hard-working colleagues all around us. While it may be an adjustment, there’s actually a surprising number of unexpected benefits when it comes to working from home. Working in your own workspace means you have absolute freedom. You can choose the perfect setup that will tailor your space to fit your needs, ensure optimal efficiency and help you maintain your physical health.

That’s why having a keen ability to apply office ergonomics at home can help you maximize your workspace. While many of us are not naturally gifted with a built-in knowledge of design and ergonomics, there are some really simple steps that will put you on the right path. Here we’ll give you a good start with our top-of-the-line tips to utilize your workstation in a way that will be best for your productivity and for your health.

What exactly is office ergonomics?

Don’t let the unfamiliar term fool you, it’s actually a very simple concept which can be executed easily. Basically, it’s all about the science of fitting a workplace to a user’s needs while increasing efficiency and productivity, as well as reducing discomfort in a workspace. Think of ergonomics as ‘comfort design’ or arranging a workspace in a specific way for your particular requirements. It’s about making a space as user-friendly as possible and, at home, that user is you.

Your needs

Because it’s your home office, it’s all about your necessities and your requirements. Creating a positive work environment that will cater to your capabilities and daily work tasks is the ultimate goal. You want to feel comfortable, organized and know that it is truly a productive space.

Equipped for ultimate organization 

Different job tasks require different setups. For example, if your work is largely tech-based and involves a lot of graphic design, you may want to opt for a bigger monitor that takes up more desk space so that you can perform tasks with greater ease and speed. If you have a number of different clients, each aligned with a different company and their own varying expectations, you may want to have your calendar and weekly planner front and centre on the desk to refer back to every now and again and make sure you’re up to date with all the different deadlines. 

Think about the materials and kind of storage space you need. If you do a lot of office administration and need more space for filing and document storage, that’s an important thing to consider when using the space to fit your own priorities. It’s also really important to focus on small things like adequate lighting or how close your desk is to power outlets and the printer. These small things will make your life a little bit easier, we guarantee it. Also try to check that you have adequate access to WiFi before you choose your workroom so that you aren’t slowed down by slow-loading internet pages and poor connection – that’s enough to make you want to pull your hair out.

Productivity

The holy trinity of productivity is simple: privacy, organization and comfort. Without those three things, your focus can easily be inhibited and you’ll find your motivation waning.

1. Privacy 

Above all, it’s important to settle on a place where you can shut out all distractions and focus on the task at hand. Try turning an empty room into a home office. If that’s not an option and you’re going to work in the dining room instead, make sure you inform the rest of the house that this will be your working space for the time being and set personal boundaries during your work hours.

Be sure to identify and cut out all distractions beforehand. Find what derails you and eliminate the causes. For example, if it’s the TV, chores on your to-do list or distractions from your family as they go about their at-home life, understand that this could hinder your work and come up with a solution to minimize the impact.

2. Organization

Create an organizational system. File, colour-code and use sticky notes – whatever works for you. Sometimes, just seeing that things are filed, categorized and in the right place could make you feel less stressed and create a better work environment.

Now that you’ve got your workspace arranged and in order, you can also give these 6 simple office hacks a try in order to increase your productivity and enhance your work drive using these other helpful techniques. 

3. Comfort 

This is potentially the most important of all three. Not only is comfort essential for your mental function and focus, but also for your physical health. Wherever you set up your home office, try to find a space that offers a comfortable workspace that does not sit your body in an stressful position or one that may be difficult to stay in for a number of hours per day. 

An uncomfortable workplace can place strain on your lower back, neck and shoulders. Below we give you our best tips to reduce strain and daily pain by implementing these handy tweaks to your office setup. This is really where the tools of office ergonomics come in. Physical comfort using design is the goal. This can help you decrease the risk of developing strain injuries or any unwanted discomfort from work-related pain.

Reducing pain using ergonomics 

Ergonomics

Height and desk spacing 

Choose a space that has a desk which will be the right height for you and that will allow you to work in a comfortable position. While it may seem super appealing to spend the day in your pajamas working in bed, it’s important to resist that temptation. This can be burdensome on your back and, if you repeatedly maintain the bad posture that comes from working in bed, it can cause prolonged lower back or neck pain. 

Ideally, a home office with a sturdy desk and chair is first prize. You’ll need a desk of the right height or otherwise an adjustable chair so that you are able to rest your arms on the table comfortably. A table that is too high or too low can cause discomfort, so try aiming for one that’s about 70cm to 76cm. If you don’t have a home office, however, the height of a typical kitchen or dining room table is about right and can be used to substitute a desk if you’re happy to set up your home office there.

It may also help to place the monitor or laptop directly in front of you on the desk, roughly an arm’s length away. The screen should be at or slightly below eye level to avoid neck tension from straining to see the monitor. If you feel uncomfortable in any way, remember to adjust your environment to suit your body and never the other way around. 

Your chair and footrest 

According to Mayo Clinic, posture is of primary importance. Be sure to choose a chair that allows you to keep your back in an upright position, supports your spinal curves and allows you to rest your feet flat on the floor. If you need to raise your chair in order to accommodate your desk height, then rest your feet comfortably on a footrest to avoid adopting bad posture. If you’re still feeling any discomfort after following these tips, try getting a foam or blow-up backrest to line your chair. 

Your keyboard, mouse and phone

Place your mouse and keyboard within easy reach to avoid unnecessary stretching. When using your mouse and keyboard, you should be able to keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. 

Also try to keep key objects such as your phone, calendar and stationery relatively close by to minimize reaching. If you use your phone throughout most of the day to take calls, get yourself a headset or speaker system to avoid cradling the phone between your ear and shoulder and causing neck pain.

Take advantage of your perks

With all the technicalities of creating a perfect, productive workspace, it’s important to still remember to relax and have fun from time to time. While you may miss the comfort and security of an office environment, being at home has its many perks. 

Now you’ve got the freedom to use half an hour for yourself during the day and take a quick break from your work to do something fun like try a new peanut butter and rice crispy treat recipe. Maybe even do a quick, no-equipment exercise session. When you work at an office it feels like there’s never enough time for yourself and sometimes the feeling stays with you, even when you get home. Take advantage of being in your own space and in control of your own time. You deserve it.

Another handy tip

Beware of what some people are now calling ‘work creep’. Maximizing productivity and remaining focused is essential, but it’s necessary to set boundaries too. Moving your career into your home space can be an invasive presence in your everyday at-home life.

It’s easy to answer emails, pick up work calls and try to quickly finish drafting that last bit of a brief when your work is always right in front of you. That’s why you have to be strict with yourself by creating designated work hours and practise sticking to them. A healthy working schedule is a large part of maintaining a healthy mind and healthy relationships. 

WellBe’s word on the subject 

Now that you’ve got your understanding of office ergonomics down, it’s time to get your body and mind functioning at the same optimal level. That means taking a good look at your physical and mental health. At WellBe&Co we want you to have the most focused, motivated outlook possible when it comes to your health – which is why we want to share our 6 steps to establishing a realistic fitness plan. We also break down the key to mental health maintenance by exploring the brain-body connection in this informative blog. 

Not only that, but we also provide handy meal ideas, at-home exercises and daily “think well” tidbits of advice on our Instagram page. You’ll get a different one for each day of the lockdown to keep you on-track and excited about your fitness journey. 

If that’s not enough and you want to get even more involved, contact us here to start the process of developing your own personalised health and wellness program. We truly do want you to be “Happier. Healthier. Wellthier”.

April 29, 2020 Work Well Comments Off on THE INS AND OUTS OF OFFICE ERGONOMICS: HOW TO MAINTAIN HEALTH AND FOCUS WHILE WORKING FROM HOME
Hygiene during covid 19

FINDING POSITIVITY DURING A PANDEMIC: HOW LESSONS LEARNED DURING LOCKDOWN HAVE GIVEN US BETTER SKILLS FOR LIFE

A brief overview

These past few weeks have changed life as we know it, and this shift is one we’ve all felt, not just in South Africa, but across the world.

While the reality of this situation has been difficult to confront at times, there’s a light in all of this – the unbelievable way that people have responded to this chaos. There have been some incredible developments as people have surprised one another, made real gains with the lessons they’ve learned and formed habits that will last them a lifetime.

Rather than focusing on the things that are out of our control, it’s essential that we keep in mind the progress we’ve made instead. The power of positive thinking is vital, now more than ever. That’s why we at WellBe take some time to discuss the breakthrough habits people have harnessed during these last few weeks and all the small achievements we’ve seen come to light.

The 5 Most Important Lessons We’ve Gained

Even for the ultimate optimist, this pandemic has really put people to the test. Things such as a sense of security and structure in daily routine have most likely been disrupted and scrambled in several different ways. “Normal” may even seem impossible to return to at this point. 

We know dramatic shifts like this can be strenuous and unsettling, but amidst this mix of emotions and confusion, we hope you see the good that can be found too. 

The lockdown has given everyone an unsuspecting gift in all of this – the gift of time. People have been able to learn lessons that would have otherwise gone unnoticed in the rush of our daily lives. Now, we have no choice but to go back to basics, and to focus on what’s really important – our health, on our healing and our connection to our community and loved ones. Even if that does involve baking banana bread twice a week. 

1. Health and lifestyle changes 

If there’s one thing we tend to neglect when life gets busy, it’s our health. What we’ve continued to regularly and easily neglect has now been brought front and center, with all this newfound time to dedicate towards our wellbeing. There has been a need for a new list of priorities and personal health seems to be right at the top for many people during this pandemic.  

While we never seemed to have a moment to spare before, for better or worse, everything’s changed. And so have people! Amidst all the chaos and distraction, we’ve been given the opportunity to care for our own physical and nutritional health, and we’ve taken that opportunity in stride.

Now, more than ever, people are making the effort to exercise, to try new recipes and to finally sit down and enjoy a hearty meal with their families. Healthy eating has even been shown to improve mood and mental health, which is why it’s a great thing to see during a time like this.

The most challenging part has been the self-discipline that all this requires. Yet people have surprised themselves once again. Throughout the lockdown we’ve seen more dedication than ever before. Everyday people across South Africa get up, get their gym clothes on and commit themselves to a full-blown, at-home exercise routine. 

Not only have people started taking the time to learn how to look after their bodies and health, but they’ve enjoyed it too. Self-isolation has allowed us to form a strong foundation for our new routines, so that when the lockdown comes to an end, our healthy habits don’t have to. And if you have put on a few pounds during this lockdown period, then consider yourself one of the lucky ones. The important part of all of this is that we are focusing on our health and feeding our bodies with nutritional goodness, in whatever form that might come in. 

2. Mental health and self-love

Self-love is the beginning of every health and fitness journey. 

If you don’t feel good about yourself, it’s hard to feel good about the healthy habits that you’re forming – and even harder to make them stick. Luckily, there have been more and more people trying to use these last few weeks to self-reflect, relax and discover the ins-and-outs of maintaining mental health.

Despite the pressure of feeling closed-in and stuck in one space, we’ve seen people adapt remarkably and turn the situation around, instead using this time to care for their own mental health and their own healing. 

There have been countless people who have taken to meditation, yoga and practicing healthy sleeping habits in order to rediscover the lessons of self-love that may have been lacking in their daily lives before. After all, number six on the self-care 101 guideline is meditation. The importance of small, daily activities like this is unexpectedly helpful in guiding us on our path to self-improvement. 

Sometimes, we tend to see self-care as being selfish, and not as a top priority in our full-of-stress lives – but it’s actually the opposite. It may have taken a pandemic but, finally, we’ve seen people stop, catch their breath and focus on self reflection, mental health and healing.

3. Hygienic habits

It’s taken until now, but we’re finally seeing people become aware and intentional when it comes to personal hygiene. The changes are amazing and daily behaviour has slowly shifted towards enforcing these healthy habits. 

People are taking care to sanitize their hands, cough into their elbows and wash their hands properly – something that has been surprisingly lacking before. Hopefully, when all of this is over, some of the hygiene habits we’ve picked up in order to protect ourselves during the pandemic will stay with us. 

Hygiene during covid 19

4. Transforming technology and working from home

Zoom. Netflix Party. Touchless payment systems. The sky’s the limit. Companies and small businesses across the globe have adapted to this new way of functioning, and the developments in every-day technology have showcased some unexpected examples of great innovation. 

Who would have predicted that a ten-person video chat with coworkers would become the daily norm? As people have started adjusting to working from home, they’ve become more willing and able to try out different methods of communication and have adapted to new forms of technology. Even some of the elderly folks and grandparents have started to discover the joys of using Facetime (here’s looking at you, gran gran). Universities and schools have made the big leap and committed to transforming their teaching to make lessons available online. 

We’ll find ourselves returning to a world more open to alternative approaches to work, learning and communication – and hopefully a bit more tech-savvy too.

5. Connection and community

Throughout South Africa people seem to be focusing on the same fundamental things in their lives – health, family and connection to community. 

We’re learning how to stay in touch with their friends and families, no matter what the distance in between us may be. Support networks and connections are becoming more important than they’ve ever been and people are working to help one another through this difficult time like never before. 

There’s been an outbreak of support and love. We’ve seen communities come together to help the elderly, kindness shown to the poor and homeless, and our healthcare professionals band together and take this challenge on, despite the risks. 

There’s a greater sense of solidarity, community, compassion and kindness – more than we ever stopped to show in the hustle and bustle of our daily lives before.

WellBe’s Two Cents

Here at WellBe&Co we want to keep you connected and in the loop. With regular blog posts and social media updates, we’ll share our top tips for health, wellness and mind-and-body management. 

Follow our daily Instagram updates for recipes, daily exercise routines and our “think well” tidbits of advice. We’ve also made this handy coronavirus survival kit with life-saving meals and at-home exercise guides. 

Want to get more involved? Contact us here for your own personalised health and wellness program. 

April 14, 2020 Eat Well Comments Off on FINDING POSITIVITY DURING A PANDEMIC: HOW LESSONS LEARNED DURING LOCKDOWN HAVE GIVEN US BETTER SKILLS FOR LIFE

THE BASICS OF MENTAL HEALTH: EXPLORING THE NEUROSCIENCE OF THE BRAIN BODY CONNECTION (PLUS TOOLS ON HOW TO MANAGE AND PREVENT MENTAL ILLNESS)

By Sarah Braithwaite, Neuroscience-based Life and Integrative Health Coach of MindSight.

An introduction to the article

A holistic perspective on mental health explores the neuroscience of the brain body connection and practical tools to both manage and prevent mental illness. This article discusses the role of dopamine, serotonin and oxytocin in the body, and how tools such as mindfulness, human connection, purposeful living, and nutrition influence one’s state of being. Mental health, is a topic that is finally being deconstructed of its identity around stigmatization, and entering a new paradigm of understanding where people are no longer victims of a diagnosis but instead have tools to proactively manage their environment and alleviate symptoms. 

The brain body connection

Recent neuroscientific evidence has made abundantly clear that our previously distorted view that the brain and body are separate entities, is in fact false. According to Dr Tara Swart, Neuroscientist and Coach, the brain and body operate within one system where neurology and physiology are both intrinsically linked. The notion that mental health is only symptomatic of what is happening in the brain, is incorrect, especially since serotonin, a very vital mood stabilizing neurotransmitter, is in fact mostly produced in one’s gut, not one’s brain. Yes, you read correctly – up to as much as 90% of serotonin is produced in the gut. Serotonin generates a sense of wellbeing which is essential to human functionality and can be boosted naturally by the consumption of fruits.

(Check out this blog on effective ways to improve your gut health).

Fascinating research by American stem cell Biologist Dr Bruce Lipton, further endorses the mind-body relationship. His medical research shows that our emotions and thoughts are altering our gene expression within our DNA sequence. New ways of thinking suggest that chronic suffers or borderline persons with depression or anxiety in addition to prescribed medical treatment, should prioritise nutrition, exercise, human connection, mindfulness, and meaning/purpose within their lives. With our perception of stress becoming increasingly challenging to manage, it is imperative for individuals to take ownership of emotional management and mental health before the arrival of a diagnosis. 

(Read: 4 simple ways to manage anxiety in the workplace)

The happy hormones and their role in mental health

Let us consider the most imperative mental health game players amongst the neurotransmitters, namely serotonin already mentioned, and dopamine and oxytocin. Dopamine relates to the reward centre of the brain as we produce it when something ‘feels good’. Functional, healthy human beings rely on a constant stream of dopamine production. To obtain it sustainably one should be engaging in genuine meaningful and purposeful life activities. 

Think about your career, family life, hobbies, passions – do any of these generate a sense of valuable contribution to the world, hold real significance, or feel meaningful to you? For one this may be a high-powered job, and for another a love of gardening. When we are unfulfilled with authentic meaning and purpose, our brain will search for more dopamine in unhealthy ways, which manifests as addiction and/or mental illness. 

Research shows that depression is evident in retired business men and women, who’s career-less identity prompts a loss of purpose in the world. Fast ‘dopamine kicks’ are very evident in social media where a single ‘like’ of a picture can cause a cascade of dopamine rushes, however, this is short lived and dangerous to some. Sustainable engagement in meaningful activities is essential to mental health and wellbeing, and because the bulk of one’s time is spent at work or with family, these two areas should be the driving sources.

Oxytocin, is the other important neurotransmitter, produced abundantly during connections – and no, not technology connections, but real human to human connection. This neurotransmitter allows us to trust one another, which is the basis of healthy relationships. Science has shown that for optimal mental health, one should have at least two meaningful connections a day, such as a coffee catch up, a walk and talk with a friend, or a positive conversation with a coworker. As humans we are wired for connection and cannot survive without it. With technology ‘connecting’ us more than ever globally, ironically loneliness is on the rise as becoming one of the biggest contributors to mental and physical health. 

Tools such as mindfulness practice, stress management, nutrition, maintaining healthy connections, and meaningful activities, are all imperative in their role of influencing neurotransmitters and biochemistry in the body. How we think, behave, manage emotions, eat, and move all have a huge impact on our production of dopamine, serotonin and oxytocin, and because of the research of epigenetics (mentioned above) we cannot solely blame our genetic history on unwanted outcomes. 

Mindfulness for mental health

Mindfulness is a scientifically validated, non-associative religious practice that has transformative effects not only on mental wellbeing, but on immune system regulation and functioning of the brain. Mindfulness can reduce anxiety, and in recent studies demonstrated the successful decline in recurrent depressive episodes of diagnosed patients. 

Mindfulness practice brings the central nervous system into homeostasis, improving emotional regulation, and minimizes the prominence of the fear centre of the brain known as the amygdala. Fear, anxiety and stress connected to the amygdala are influential in the delicate balance of ‘threat’ and ‘reward’ in the brain which in turn affects one’s dopamine levels and overall mental state. 

Nutritional quality is vitally important to mental health in that the mind gut communication occurs via the vagus nerve, and both overall gut health and the microbiome determine factors that influence mental health outcomes. 

Equally important is stress management and exercise in reducing the stress hormone cortisol, and maintaining healthy levels of dopamine, oxytocin and serotonin. 

 

Reference List:

Chopra, D., M.D, Tanzi, R. PH.D. (2015). Super Genes: The hidden keys to total well-being. Penguin Random House UK.

Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., Urbanowski, F., Harrington, A., Bonus, K., & Sheridan, J. F. (2003). Alterations in Brain and Immune Function Produced by Mindfulness Meditation: Psychosomatic Medicine, 65(4), 564–570. https://doi.org/10.1097/01.PSY.0000077505.67574.E3

Lipton, B. H. (2005). The biology of belief: Unleashing the power of consciousness, matter and miracles. Mountain of Love/Elite Books.

Swart, T., Chisholm, K., & Brown, P. (2015). Neuroscience for leadership: Harnessing the brain gain advantage

April 7, 2020 Work Well Comments Off on THE BASICS OF MENTAL HEALTH: EXPLORING THE NEUROSCIENCE OF THE BRAIN BODY CONNECTION (PLUS TOOLS ON HOW TO MANAGE AND PREVENT MENTAL ILLNESS)
Home Office

HOW TO BE PRODUCTIVE WHILE WORKING FROM HOME: 10 TIPS TO GET THE WORK DONE

With the announcement of the 21-day lockdown in South Africa, which started at midnight the 26th of March 2020, as well as the accepted practise of social distancing and self-isolation, more and more of us are now working from home. 

And let’s be honest – working from home is something many of us have been wanting to chat to our bosses about implementing more regularly. But working from home during a global pandemic can have a bit of a strange and uneasy feeling to it. 

Some of us are more productive when we work from home. And others? Not so much. And that’s okay. But at the end of the day, your boss (even if you are your own boss) expects you to get the work done. It might feel like the world is coming to a screeching halt, but that doesn’t mean that deadlines don’t exist. 

When you’re at work (at the office office), then your coworkers are likely to pose the greatest threat to interrupting your work. They might drop by your desk for a chat, invite you to lunch or even just frustrate you with their annoying desire to always spread the office gossip (I mean, no one really cares that Karen’s shoes don’t match her blouse, Judy). 

At your home office, you pretty much become your own worst enemy. That’s because your home is loaded with distractions. And, this one is kinda obvious, no one is watching or micromanaging you. Oh, and also, you don’t have to wear pants. 

That’s why we have put together a bunch of effective and simple tips to make working from home productive. 

1. Replace the time spent sitting in traffic with exercise

Your morning commute no longer exists – hooray! But that doesn’t mean you should spend that extra hour or so hitting snooze and tangled under the covers. Even if it is really cosy. 

Many freelancers and entrepreneurs have said that starting their day with some exercise helps their mind and body align to the day ahead. Exercise will leave you feeling energised, get the blood flowing and help you to focus throughout the day. 

When you wake up, go for a walk, put on a yoga YouTube video – click on the link to check out some of our favourites, or burn some calories with an at-home workout routine – no matter what you do, just make sure you get moving. 

2. Shower and get out of your PJs

It’s hard to get into work-mode when your outfit screams “bed mode.” 

We’re not saying you have to put on a suit and tie, or a pencil skirt and stilettos, but having a shower to freshen up and getting changed into clothes that aren’t your track pants and oversized hoodie is a great way to get your head in the game and start your day. 

After you are all fresh and clean, have a nutritious breakfast to kickstart your day and keep your mind focused on the task at hand. These Berry Overnight Oats are a great option to try!

3. Create a dedicated workspace

Now is the time to clear out some space in your house to create a dedicated working area. Instead of copping yourself up on your bed or on the couch, clearly differentiate between spaces of leisure and work in your house. This will help you to get into the right frame of mind. 

4. Turn off your social media notifications

Make it hard for yourself to get distracted by social media. Turn off your notifications for Instagram, Facebook and other social media platforms on your phone. Close all social media tabs open on your computer. 

5. Work when you are the most productive 

Figure out what hours you are most productive and create your work schedule around those times. Some people are more productive in the early hours of the morning or in the evening. Others might prefer to work during regular working hours (8 to 5 sort of thing) to stick to their accustomed routine. Find out what works for you and create your workload to fit into those productive hours. 

Expert tip: You can use your slower points of the day to get cracking on easier and possibly more logistical tasks and keep your more complicated work for when you are firing on all cylinders. 

Home Office

6. Create a to-do list at the end of every day for the following day

Before you finally call it a day, create a to-do list of what you need to get done the following day. Make use of digital project management systems like Monday (a super simple project management tool). 

7. Create playlists for certain tasks

Listen to music that matches the energy of your projects. For example, video game soundtracks are lyric-free and can help you focus on your work. 

Another great example (and one of our personal favourites) is lo-fi hip hop. Take a look at some other examples here. 

8. Meal prep 

There’s nothing more distracting than trying to find something to eat in a fridge that seems pretty bare. It’s a good idea to prep your meals for the week to minimise time spent in the kitchen when you could be getting important work tasks done. Plus, meal prepping will also help you ensure you stick to a healthy eating plan. 

9. Take regular breaks

It’s easy to get sucked into your work and forget to take breaks. This will undoubtedly lead to burnout. Some experts suggest setting a timer on your phone for every 50 minutes. When the timer goes off, get up from your desk, close your eyes and take 10 deep breaths. 

You can also use your breaks to complete a chore around the house, go for a walk (if you can leave your home) or even squeeze in a quick 10-minute yoga workout. 

10. Focus on one task at a time

Multitasking is not going to help you get your work done. The more you attempt to complete various tasks in parallel, the more energy you have to invest in just tracking your task and keeping things in order. When you focus on one task at a time, you can then redirect your mental and physical energy on being more productive. 

Follow these top tips to get your work done effectively while working from home! 

March 31, 2020 Work Well Comments Off on HOW TO BE PRODUCTIVE WHILE WORKING FROM HOME: 10 TIPS TO GET THE WORK DONE