An interview with one of our fabulous students.

Becki Moore: Thank you so much for your time today.  If you don’t mind me asking, how old are you?

Student: 52.

Becki Moore:  and you have just had a knee replacement?

Student: That’s right.

Becki Moore:  Can you tell me how you felt about having your knee replacement before you had it done?

Student: I really didn’t want to have it done. I put it off for years, it only has a lifespan of approximately 10 to 15, possibly up to 25 years and so I wanted to leave it as long as possible as generally, the second replacement will not be as successful.

By learning to understand and take control of my body (part of which was through attending Pilates 2-3 times and week with you) I was able to put off my op for 3 years. I was very apprehensive, but I had it done as a last resort because my life was changing.

Becki Moore: How was your life changing?

Compromised life

Student: My life was becoming hugely compromised. I was a freelance hairdresser and now I have to work from home and sit on a stool. I wouldn’t be working now If I didn’t have my home salon.  I do not go shopping anymore or walk the dogs, because it’s too painful.

Becki Moore: What is the pain level like? I understand that you really need to have a replacement is when it gets to the point that it is hurting all the time, even at when inactive and at night?

Student: Very rarely am I not in pain. Most of the time I’m in a muscular pain like a dull ache and then suddenly from nowhere something will click and shoot pain. When I get tired, I have a burning pain inside, even when I’m just sitting doing nothing it feels like there’s a fire burning. When im walking, every step is painful because it’s bone on bone. My knees have been hurting probably the last 15 years. At the very beginning they started clicking and I had intermittent pain and they have gradually got worse.

Becki Moore: So, you made the decision to have a replacement and you’re now waiting to have your second one done. How do you feel now you have had the first done, what difference has it made to your life and to how you’re feeling?

Recovery

Student: I went on a short dog walk yesterday and my unoperated knee was really painful, but my operated leg wasn’t hurting at all. I’m eight weeks post op at the moment, so noticing that was fabulous.

At the moment, I feel I’m out of balance. I can get my operated leg straight but my unoperated leg, I can’t. I feel that my pelvis is out of line. I know I need to have my other leg done because they were both as bad as each other and I need to put myself back in balance.

I am apprehensive because I know it’s a huge operation and the recovery is really painful, but if it goes as well as my last leg, I am really excited because I will get my life back.

Healthy knee

Healthy knee

Becki Moore: So overall, you are excited about what it’s going to do for your life.

Recovery process

Becki Moore: I have been absolutely amazed at how quickly you’ve recovered and the strength that you’re getting back is incredible.

I know that you did a lot of research yourself and that you took responsibility for what was going on and made sure that you put yourself in the best position to firstly; avoid the surgery for as long as possible, but then to also to make sure that you were strong enough to recover as quickly as possible when it came to having your opp.

So, what was it that you did pre-op to maintain your strength and mobility?

Student: Well, before I met you, I used to do Pilates, Yoga, and Aerobics, and initially, when my knees started getting bad, I stopped doing all of that because I didn’t have enough information to know what would aggravate them (making things worse) and what I should do to keep my joints mobile and the supporting muscles strong.

I started researching it started talking to people. Then a friend went to your Pilates and said, ‘You’ve really got to try it, Becki is great’.

When I came to you, I could talk to you and explain to you exactly what was going on in my body and you gave me alternatives for the things that were not good for my body. Then I could do Pilates and strengthen other areas of my body, without compromising my knees. This was really important for me.

Student's second arthritic knee

Student’s second arthritic knee

It wasn’t just my knees that had been affected I also used to have a really bad pelvis and back. When I laid on my back for any length of time I couldn’t get up, my pelvis would get really stuck and be really painful. Now my pelvis and my back are so much better, which is only going to get better as my knees get better

You need to need to understand Pilates, you need to understand why you’re doing it, and you need to get a feel for it in your body. That’s why I like your classes as you explain good technique in detail.

Now I am more experienced, my mind is watching my body, what’s going on and how my body’s reacting to it. So, I know when something doesn’t feel right and I stop. Whereas in the beginning, I would work through an uncomfortable feeling or something that wasn’t right for my body, because I just I didn’t know that it wasn’t right. I didn’t know if it was because I was unfit or what the situation was.

Becki Moore: Yes, I always say if it doesn’t feel right in your body, let me know. It’s about understanding your body and correct alighnment. It may well be I will give you a tiny adjustment and it will feel right if you’re a little out of line, or it may well be that exercise is not for you if its injury/condition related and then I can give you an alternative.  That’s the great thing about Pilates, everyone can do it!

Student: Yes and It’s not just about going to Pilates for recovery, it is really important pre-op as well. It is great that you gave alternative exercises to suit everyone in class.

Student's knee replacement

Student’s knee replacement

Becki Moore: I was also lucky enough to be able to give you some information from my training in regards to exercises that you could do from home during your recovery to compliment the exercises you were given from the hospital post op as well. Were they helpful at all?

Student: They were really helpful. They really helped to strengthen. They were great for once I had moved on from what the hospital had given me.  

I think also having a pillar of knowledge behind me to know when to stop was also important.  If I hadn’t been doing Pilates pre-op, I wouldn’t know how to recognize when to stop and when I needed to push more. So, a big part of it is the knowledge that I’ve had gained from the couple of years that I’ve been seeing you.

My recovery now is about building it into my life, to help maintain my posture, strength and flexibility.

Now I am concentrating on getting the full movement back in my operated leg and keeping the strength in my unoperated leg for the operation that is coming up in five weeks. I need to get this operated leg as strong, and mobile as possible because the scar tissue is now forming and all my tendons and muscles are quite stiff, so I’m working on that really hard.

Becki Moore: Do you massage the scar?

Student: Yes, and I have to move the kneecap from side to side. I’ve got a patella button, it’s been resurfaced under the kneecap and that has to be manipulated gently, every day to stop scar tissue forming. My joints and muscles need daily activity to feel good. I stretch my calves and backs of my legs a few times each day so I do not allow stiffness to build up.

Osteoarthritis

Becki Moore: So, it was osteoarthritis that you had. You had guidance from me in regards to what exercises to do and not to do, and I understand you have made other changes in your life in regards to nutrition?

Student: Yes, I now hardly eat wheat because that’s inflammatory. I don’t eat dairy products anymore either. I take supplements; krill oil, pantothenic acid and turmeric all of those are quite high doses.

I am trying to cut down on sugar. It is a huge difficulty for me but it is probably one of the worst things, if I eat too much sugar, I really notice it.

Thank you and Welcome Back

Becki Moore: So, you have now been back in class for 2 weeks, attending 3-4 times a week. It has been great to have you back only 6 weeks post op!

Student: Yes, the thing I love about coming to class is that I’m being corrected because I can’t see what my body is doing at home.  It’s so good to be moving my body again in the right way and your classes are a lot of fun, its great to be back! I can’t believe people don’t do Pilates more, because, why well wouldn’t you?

Becki Moore: Well obviously I agree 😉 .

Thank you so much for your time today. I am sure this has been very helpful to those with current knee replacements, those considering, and those with Arthritis.

Contact Me

If anyone would like any more information on how Pilates can support Arthritis and Joint Replacements please feel free to contact me via message or on 07583347978 and I am more than happy to discuss.

 

Why do we need Carbohydrates?

Carbohydrates are an ideal source of energy for our bodies because they are converted into Glucose far more easily than protein or fat.

Glucose is used in a number of ways – It is sent to the liver, the muscles store it as glycogen and it is used as fuel or sent to the fat tissue where it is used to help store fat.

It is incredibly important for energy, exercise, and brainpower.

Finding the Balance

Getting too much glucose can upset the balance of the blood sugar level, resulting in fluctuations in energy and mood. It is important to make sure we eat balanced meals containing protein and fat as well.

Types of Carbohydrate

These are the 3 types, some of which our bodies need more than others, but all play a part in the optimum health of our bodies.

  • Simple (aka sugar)
  • Complex (aka starch)
  • Non-Starch Polysaccharides (aka fiber!)

Simple Carbohydrates 

Simple Carbohydrates have a very basic structure and usually contain one or two units of sugar (glucose, fructose, and galactose).

This is fast-release energy.

The energy can’t be released without specific vitamins and minerals.

Vitamin B is particularly important as the body can not use carbohydrates without them.

Healthy Simple Carbohydrates

Healthy natural food contains vitamins, minerals and antioxidants, and high levels of fiber that give the body what it needs to function well. Examples of healthy simple carbohydrates include  –

  • Fruit
  • Honey
  • Date nectar
  • Fruit syrup
  • Molasses
  • Agave nectar
  • Maple syrup

These are healthy but are still simple and therefore should be used in moderation.

High Sugar Fruits

Be mindful of high sugar fruits because these can boost insulin too.

Higher sugar fruits include –

  • Dates
  • Grapes
  • Bananas
  • Mangoes
  • Apples
  • Pears
  • Plums

‘Unhealthy’ Simple Carbohydrates

Unhealthy Simple Carbohydrates:

  • Contain excessive sugar
  • Processes low-quality fats
  • Have a high energy density
  • Contain no vitamins or minerals
  • and adversely affect Insulin response and encourage fat storage

‘Unhealthy’ Simple Carbohydrates can be helpful if an insulin spike is required. Otherwise, you may want to be very mindful about the amount you eat because they encourage the body to store fat.

Complex Carbohydrates

Complex carbohydrates are often described as starch. They consist of many units of glucose all joined together in long, complicated branched chains. Once eaten these chains break down into glucose. The glucose is then absorbed into the bloodstream and either stored or metabolised correctly.

Refined and Unrefined Complex Carbohydrates

Refined Carbohydrates

These are mainly ‘white’ processed products such as:

  • White Bread
  • White pasta
  • Cakes
  • Biscuits
  • Pastries
  • White rice
  • Rice cakes

They also have similar qualities to the ‘unhealthy simple carbohydrates

  • contain excessive sugar (over 15g per 100g)
  • processed low-quality fats
  • have high-energy-density
  • have no vitamins or minerals
  • adversely affect Insulin response and encourage fat storage

Again, these can be helpful if an insulin spike is required but otherwise these items are of little benefit to the body.

Unrefined Carbohydrates contain:

  • Fructose and glucose in varying amounts
  • Antioxidants and Phytochemicals
  • High levels of dietary Fiber
  • Vitamins and minerals
  • Traces of amino acids

Examples include :

  • wholemeal or whole-grain products
  • whole-grain rice
  • vegetables
  • pulses
  • quinoa

Unrefined Carbohydrates and Fibre are the ones that we really want to use to make up 40% of our recommended intake.

Non-Starch Polysaccharides – Fibre

Fiber is an essential part of a healthy balanced diet and it is found in:

  • Fruits
  • Vegetables
  • Grains
  • Beans

It doesn’t provide much energy but is vital for a healthy body because it aids the transportation of foods through the digestive system. There are two types of fiber.

Insoluble Fiber:

  • Unrefined wheat
  • Bran
  • Rye
  • Rice and most other grains
  • Fruit and vegetable skins

Benefits of insoluble fibre include:

  • Helps reduce the risk of haemorrhoids (piles)
  • Acts as food for our gut microbes, promoting the growth of good bacteria
  • It can help reduce the incidence of diverticulitis (inflammation in the intestines)
  • It can keep us feeling fuller for longer

Soluble Fiber:

  • Beans
  • barely
  • broccoli
  • prunes
  • apples
  • citrus fruits
  • oats

Benefits of soluble fibre include

  • Helps to stabilise blood sugar levels as it slows down the digestion of foods, including carbohydrates. This helps prevent spikes in blood sugar levels
  • Acts as food for our gut microbes, promoting the growth of good bacteria
  • Weight management. Because it slows down the digestion of food, it can leave us feeling fuller for longer

Conclusion

If it has been processed or refined it is likely that it will affect Insulin response and encourage fat storage.

Keep close to the ground

Food produced by the earth rather than by man will contain vital ingredients to contribute to a healthy body and mind.

Intuitive Eating

Listen to your body and try to check in to see how you really feel after you have eaten

Our eating habits and history differ dramatically and therefore so do our bodies and our goals.

Be intuitive, really listen to your body.

 

What does the word diet mean to you?

Often we relate the word ‘diet’, to reducing the number of calories we should have, or cutting out sweet items but ‘diet’ is actually the word to describe our daily nutritional habits.

In short, our ‘diet’ should provide the energy needed to maintain body functions and carry out the activities of daily life.

General Nutrition Advice

This is the general advice for a healthy balanced diet and life.

  • Eat a balanced diet (30% calories from fat, 30% calories from protein, 40% calories from carbohydrate (vegetables are carbohydrates)
  • Drink 2-4 liters of water a day
  • Try to avoid pure carbohydrate meals as it spikes your blood-sugar/ insulin levels, increases fat. storage and fluctuates energy levels. (although this can be helpful for sports nutrition)
  • Eat close to the ground – natural
  • Avoid processed foods made by man
  • Eat 1-2 g of protein per kg of body weight
  • Organic where possible
  • Eat healthy fats
  • Take multivitamins
  • Get active
  • Reduce toxins
  • Practice relaxation
  • Sleep

These are guidelines, and it’s good to monitor if you are trying to get your nutrition back on track, but we don’t need to become obsessed with breaking down percentages, weighing food, and counting calories!

Use your common sense and listen to your body. Keeping close to the ground and as natural as possible is one of the best rules to have.

What should our diet be made up of?

MACRONUTRIENTS –

  • Carbohydrates (4 calories per gram)
  • Proteins (4 calories per gram)
  • Fat (9 calories per gram)

MICRONUTRIENTS –

  • Vitamins
  • Minerals

WATER

A balanced diet

Our food works together to perform different functions and therefore it is important to have a balanced diet.

The recommended Guidelines are as follows –

  • 40% Carbohydrates (4 calories per gram)
  • 30% Proteins (4 calories per gram)
  • 30% Fat (9 calories per gram)

40% Carbohydrates (4 calories per gram)

That’s right vegetables are carbohydrates! So are fruit, rice, grains, and potatoes. It is not just processed foods like cereal, bread, and pasta.

40% of our calories want to come from carbohydrates. Preferably from natural carbohydrates already containing vitamins and minerals to help transport the nutrients within the body to the right places.

If you want to find out more about Carbohydrates and how it works within the body please feel free to read my blog on Carbohydrates!

30% Proteins (4 calories per gram)

30% of our calories want to come from protein.

The guidelines are to have 1-2 grams of protein per kg of your body weight. So if you weigh 80kg you want to take in 80 – 160g of protein per day.

Remember plants and dairy also contain some protein.

If you want to find out more about Protein and how it works within the body please feel free to read my blog on Protein.

30% Fat (9 calories per gram)

30% of our calories want to come from natural fats.

As fats have a higher calorie value per gram this means they are a great source of energy.

It also means that 30% of your calories from fat, will be a much smaller portion size than your 30% calories from protein.

Again if you want to find out more about Fat and how it works within the body please feel free to read my blog on Fat.

So What’s In My Cupboard?

Carbohydrates

Brown Basmati Rice
Mung Beans
Oats
Raisins
Date Nectar
Honey
Dark Chocolate
Sweet potatoes
Onions
Butternut squash
Parsnips
Spinach
Carrots
Broccoli
Beans
Mushrooms
Lemons and Limes
Frozen Berry’s

Protein

Responsibly sourced fish/meat

(Tablehurst farm – http://tablehurst.farm/

Organic Cheese (Rarely)

Eggs – from my mother’s chickens

Nuts

Seeds

Tofu

Halloumi

Fats

Nuts

Tahini

Coconut oil

Omega 3 seeds

Organic cream

Coconut chips

Butter

Nut butter

Houmous

Olive oil

Avocado

Avocado oil

Coconut cream

Drinks

Water

Fresh Coffee

Herbal Tea

 

Condiments

Brags amino acids (soy sauce)
Coconut amino acids
Avocado oil – cold only
Olive oil – cold only
Coconut oil – for cooking
Herb salt
Cayenne pepper
Cinnamon
Ginger
Basil
Fennel
Cardamom
Turmeric
Any herbs and spices that you like!

Supplements

Multivitamins
Omega 3
Breakfast Shake
Dim
Magnesium
Acidophilus

It’s OK to get some supplemental help, just make sure you know where it has come from and that it is good quality, you do get what you pay for. We work with a Naturopath to make sure we are getting what we need.

Intuitive Eating

Our eating habits and history differ dramatically and therefore so do our bodies and our goals!

This is my shopping list, which works well for me at the moment and this will change.

I have given it to you to get some ideas and some understanding but the idea is to really feel what works well for your body!

It is not what you think you should have. But really tapping into how your body feels when you eat so you can give it what it needs to perform the best it can.

If you are very new to Nutrition you may wish to read ‘An Introduction to Nutrition’ first.

 Carbohydrates and  the effect of Insulin

Have you ever heard people say ‘Fat doesn’t make you fat, sugar does!’

Well, it is true to an extent but it’s not only excessive sugars that make you fat, but other carbohydrates can also as well.

Eating certain types of Carbohydrates in isolation can cause us to store fat around our middles.

Weight gain can be caused by many factors and can often be difficult to determine but beyond calorie intake, there are several other factors to consider including the effects of Insulin.

The Science Bit

High GI Carbohydrates make our blood sugar spike which pushes the fat into the cells. If this happens repeatedly the cells become insulin resistant. When this happens cells no longer respond to insulin and the pancreases increase production so that insulin levels become higher than normal.

This increases the likelihood of further weight gain.

What do we mean by GI (Glycaemic Index)?

All foods have a GI. This is the rate at which the food turns into Glucose. Some foods are fast release and some slow release.

Glucose has a GI of 100 and is used when energy needs to be used quickly.

Blood sugar management is imperative if the fat-storing effects of insulin are to be controlled.

It is commonly accepted that sugars and syrups are detrimental to health and exacerbate weight problems, however, a review of the Glycemic index shows that show clearly that some other sources of carbohydrates upset blood glucose as well.

  • low GI (less than 55/100) – soy products, beans, fruit, milk, pasta, grainy bread, porridge, and lentils.
  • medium GI (55 to 70/100) – orange juice, honey, basmati rice, and wholemeal bread.
  • high GI (greater than 70/100) – potatoes, white bread and short-grain rice, sugar and sugary foods, sugary soft drinks

Other useful resources may include  – www.diabetes.org.uk

Foods to monitor/avoid include

bread, bagels, crumpets, baguettes, rolls, pizza, pastries, croissants, buns, pasta, breakfast cereals and cereal bars, chips, crisps, yams, biscuits, sweets, etc

Personally, I would reduce or cut out highly processed carbohydrates, that do not contain natural vitamins and minerals.

Everything can be eaten, but it’s all about finding balance and giving the body what it needs to be satisfied – vitamins and minerals, protein, carbohydrates, fat, and water.

Fructose and Fruit

Please take note that fructose has a low GI, it has slow-release sugar and therefore will not spike insulin levels like high GI foods. However, care should still be taken with eating fruit. It should be eaten as part of a healthy balanced diet as some fruits can be a lot higher in sugar than others.

When to eat Fruit

I would also recommend eating fresh fruit on its own, or at least 15 minutes before any other foods. Fruit likes to digest faster than any other food and if eaten with other foods or as a dessert, it can cause stomach ache and bloat. Dried or cooked fruit digests better with other foods than fresh fruit. Everyone is different so listen to your body.

Higher Sugar Fruits

Be careful with higher sugar fruits as these can still boost insulin too much.

High sugar fruits include dates, grapes, bananas, mangoes, apples, pears, and plums.

Low GI foods

We can naturally lower the GI of food to an extent by mixing it with fat, fiber, or protein as this will act as a sponge and releases the sugars into the system slowly. Another reason to eat a balanced diet.

It is also important to note that the way of cooking foods will also change their GI.

For example, the GI of a roasted potato (white or sweet) will be much higher than that of a steamed or boiled potato.

Eat as much as you like

There are many sources of non-starchy carbohydrates that can be eaten freely and these will provide vitamins minerals and fiber which allows the body to absorb what it needs.

The following list provides some good guidance for good carbohydrate options-

  • Green leafy vegetables eg spinach, dark lettuce, kale, collard
  • Brassicas eg cauliflower, broccoli, cabbage, swede, turnip, brussels sprouts, onions leeks, peppers, celery, mushrooms, peas, courgette, tomatoes, cucumber, radishes, olives
  • Fruits eg: avocado, grapefruit, melons, cantaloupe, papaya, peaches, apricots, lemons, limes, and berry’s of all varieties

Carbohydrates are ‘Good’

We do need carbohydrates so please do not cut it out altogether.

(you can see why in my blog on carbohydrates) -www.bemoore.co.uk/carbohydates/

A GI spike can also be very helpful at times, for example before or after exercise.

Be mindful and listen to your body

Give your body the energy, minerals, and vitamins it needs to look, feel and perform to the best it can!

If your body is not working well, the last thing it will want to do is burn fat.

 

Having had a history of Anxiety related Insomnia for almost 20 years this subject is incredibly close to my heart.

Life under severe sleep deprivation is not a pleasant one and it becomes hard to enjoy ANY waking hours.

It is not just a feeling of being tired, it is SO much more; depression, the mental inability to function, the body’s inability to function, the effect it has on your work, friendships and relationships.

Insomnia can be caused by many different medical conditions.

Some examples given by the Sleep Foundation include –

• Nasal/sinus allergies
• Gastrointestinal problems
• Endocrine problems
• Arthritis
• Asthma
• Neurological conditions
• Chronic pain
• Low back pain
• Restless leg syndrome
• Sleep apnea
• Anxiety
• Lifestyle
• Irregular sleep patterns

Over the years, I tried various sleeping tablets which made me feel just as bad as I did being sleep deprived. Sleeping tablets can be a short-term fix but I knew these were never going to be the final solution and I took them as little as possible.

Ultimately, we need to find out what is causing insomnia and fix the root cause. Working out what the cause is will be the long-term solution to the problem so this should be the number one priority, but this can take time.

In the meantime, there are lots of things we can begin to change to help improve our chances of a good night’s sleep!

The following is a recipe, and as with most recipes, I personally needed ALL or most of the ingredients for the desired result!

If you want results you might need to make big changes, I certainly did!

My Recipe for a good night’s sleep, followed by a happy and productive day –

1) Environment

It is very important to have a relaxed, controlled environment to go to bed in.

We spend 1/3 of our lives in bed so let’s make it a nice place to be!

Is your bedroom a relaxed environment? Is it clear of clutter? Clear of technology?

I would recommend removing any books, desks, computers, TVs, etc

When you look around your bedroom, is there anything you need to do?

Try to keep your room clean and calm; allow your mind to switch off, this is time for both your body and your mind to relax!

2) Technology

Have a curfew for technology; turn the laptop off and leave your mobile phone to one side, or out of the bedroom altogether! Buy an alarm if you need one.

To be most effective I find at least 2 hours ‘technology-free’ is necessary before bed.

3) Lighting

Swap your lights for candles, or a low light bedside lamp.

4) Sound

Quiet relaxing music can help to drown out the chatter in our heads, try to use music with no lyrics to reduce the chance of stimulating any unwanted thoughts.

Google – Meditation Music on Spotify (or you can follow me on Spotify – search for Becki Jane Moore).

5) Smell

I have organic essential oils next to my bed, I pop a couple of drops in my diffuser (often on my pillow as well, or on my skin), as I go off to sleep I focus on my breath, breathing in the nice aromas.

The following are known to be beneficial for sleep, but everyone is different, so it is best to find out what works for you.

Lavender
Vetiver
Roman Chamomile
Ylang Ylang
Bergamot
Sandalwood
Marjoram

6) Breathing

Slow down your breathing, pop your hands on your abdomen, and focus on your breath.

You can search for Breathing exercises for Sleep on YouTube. If you need your device, I recommend turning the brightness down and setting it to amber mode as blue light has been proven to disrupt sleep. Or for best results learn the exercises.

The 4,7,8 breathing exercise is particularly effective as well as 7, 2 11, and the humming bee breath.

Again, smelling your essential oils will help.

7) Go to Bed Early

I know this is not always possible but if you are prone to insomnia it is advisable to try to get to bed before 10 pm.

When you disrupt the body’s natural clock it can be unbalancing and set insomnia.

8) Food

Avoid eating late at night. If we take in more energy than we have been using, we will have excess energy running around our body and we will find it difficult to sleep.

Equally – Do not go to bed hungry.

Your body does not like to go to bed hungry and it will keep you awake if you deprive it of what it needs (our daily energy expenditure and our incoming fuel needs to be balanced).

If you are hungry before you go to bed Carbohydrates are best to be eaten late at night. Porridge is a fantastic example.

Food to be avoided late at night include –

• Fats (they release fast energy and are likely to keep you awake).
• Spicy, Sour, and Salty foods (they create excessive heat in the body).
• Be careful what you eat at dinner time, eat foods that digest well; eating inappropriate dinners will lead to gas, bloating, and a disturbed night’s sleep (I will be talking more about how to avoid gas and bloating from eating poor digestive combinations later).
• Avoid Caffeine after 4 pm (or altogether).

Foods I like to use to promote a good night’s sleep are Warm Milk with Saffron and Nutmeg and I am also a big fan of some bedtime oats.

The sleep foundation advises some other food as well (I would personally avoid eating fruit until your evening meal has been digested. Wait at least 2.5 hours before eating fruit after a meal otherwise this may lead to gas and bloating).

https://sleepfoundation.org/sleep-topics/food-and-drink-promote-good-nights-sleep

9) Alcohol

Alcohol can hugely disrupt our sleep. If we must drink alcohol then it may be best drunk in the afternoon, giving it time to wear off before we go to bed.

Easier said than done I know, but it is good to be aware of it and try to make better choices when we can.

10) Your Bed

Yes, as this is where you sleep this is important!

Is your mattress comfortable?

Does your bedding feel nice to touch and nice to look at? I have Egyptian cotton sheets on the bottom and an extra soft blanket between my body and my duvet, so cozy.

12) Inversions

Elevating our legs higher than our head increases the blood flow to the brain and decreases muscle tension by an additional 35% encouraging the body to relax and go into a restful sleep.

If your bed is against a wall, lay with your bottom as close to the wall as you can and stretch your feet up against the wall.

Pop your hands on your belly focusing on your breathing (and maybe your essential oils and meditation music) lay for 5 or 10 minutes (or until you feel relaxed) before getting into bed.

13) Napping

If you need to nap then nap! There is no point in fighting against your own body’s needs especially if you are an active person exceeding their daily energy levels.

Some people benefit highly from an afternoon nap, I know I used to.

If you are aware that you are doing the opposite and taking in more fuel than you are burning you may want to consider if a nap is necessary. Everyone is different.

14) Daytime activity’s

  • Try to engage in some sort of exercise (a mindful walk, Pilates, or Yoga work well as these are likely to decrease cortisol levels).
  • Get out in the fresh air and take on the negative ions.
  • Be mindful about how much you are taking on each day, and give your body time to rest and digest the day before bed.
  • In the evening our bodies want to digest our evening meals, absorb the day’s thoughts, feelings and emotions, detoxify the body, and synthesize new tissues. If our daily routine, diet, and behavior exceed our energy capacity our bodies will not perform these functions efficiently and our quality of sleep will be diminished.
  • Find Balance – Work, Rest, Exercise, and Play.

15) Smoking

Because nicotine is a potent stimulant, cigarette smokers can easily develop insomnia if they smoke frequently and close to bedtime. There are so many reasons to give up!

16) Listen to your Dreams

Embrace your dreams and listen to them, they are trying to tell you something you might not be able to see during your waking hours.

17) Reduce what no longer serves you.

If there are things going on in your life that give you that niggle deep in your belly, then the chances are whatever it is, probably isn’t for you.

Whether it be your job, your living environment, a relationship, food, alcohol, drugs, or trying to achieve some level of non-existent perfection.

Whatever it is, you can change it and when you do, your world will start to open opportunities that you would have never thought possible before.

Next Step

I had on many occasions tried one or two items on the list trying to find the one thing that would be the solution, with little success.

For maximum success, I had to make some big changes.

I hope this is of some help to you or your loved ones and I wish you all a good night’s sleep.

I run praive session son sleep enhancement