ROLLING WITH THE PUNCHES
The last two years were truly challenging times, and most of us are looking forward to moving on! We are here to help you with tips and tricks that will make life easier to deal with. Take five to check out our ideas and start integrating them into your life right away.
MAKE YOUR MENTAL HEALTH A PRIORITY
Mental health affects how we think, feel, act, make choices, and relate to others. Mental health is essential to our overall health and quality of life.
Life can throw us curveballs. Yet even when things seem tough, there’s a lot we can do to look after ourselves. Self-care means taking the time to do things that help us live well and improve both our physical health and mental health. When it comes to our mental health, self-care can help us manage stress, lower our risk of illness, and increase our energy. And making simple changes to how we live doesn’t need to cost a fortune or take up loads of time. Even small acts of self-care in our daily life can have a big impact. Check out our tips on improving your overall mental health here.
When you work out, your body releases chemicals called endorphins into your brain to help you to feel good. In addition to this, taking pride in your appearance not only gives you body confidence but also boosts how you feel around others.
Exercise is well known to have positive benefits for your mental health and wellbeing, and going to the gym not only gives you time away from your routine but also puts you in touch with others who are keen to get fitter too. If you are not a member of a gym, there are plenty of great home work out options. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
The mental health benefits of both exercise and being somewhere green are well proven, so guess what happens when you combine them? Research confirms all-round health, fitness, mood and self-esteem are improved while mental fatigue and stress are reduced. And in our blog Lifting Weights, Lifting Spirits we outline the mood boosting benefits of lifting weights. Today is a great day to get out there and put your body through its paces.
MEDITATE FOR INNER PEACE
Just breath. Your body already has a built-in stress fighter: Your mind and your lungs.
Most of us live busy lives and can get caught up in the stress of things we need to get done, but taking just a few minutes every day to meditate can reduce pressure and improve your physical health if you engage regularly. Meditation can produce a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. Read more here on how Meditation can improve your mental health and here on the 12 Science-Based Benefits of Meditation. There are many apps that offer guided meditation such as Headspace and Calm. Each of these apps has meditations for specific times of the day and can help you to focus on specific areas of your life, putting you back in control.
FOCUS ON HYDRATION
Drinking water has many well-documented health benefits, and by focusing on getting enough every day, you are giving your body the chance to enjoy optimum health and hydration. Regular water intake helps to keep your skin healthy, reduces the risk of infections, and improves the impact of your workouts. Water also offers other great benefits such as improving your memory, reducing cravings and even stopping headaches and constipation. It is an essential part of a healthy life, and you should get sipping right away!
ZONE OUT WITH A BOOK
Reading or listening to an audiobook not only helps you zone out of the daily grind by transporting you to another place, but it also improves your vocabulary, your understanding, and your ability to empathise with others. From a health perspective, reading is great too as it has clear links with reducing your blood pressure, improving your mood and helping your brain to remain active for longer. To get the most from this activity, try reading about subjects that lift and inspire you. Check out our blog “5 Must Read Books for the Alpha Male” for recommendations.
WATCH MOTIVATIONAL VIDEOS
Sometimes it's hard to pull yourself out of a slump but one great way of improving your motivation is to check out what others have to say, allowing yourself to get inspiration from a range of sources. With so many motivational speakers out there, YouTube is a great place to check out what they have to say. Watch a few different speakers and find one that you can resonate with so that you get the most positive effect from your viewing. We also recommend TED talks, which have a fantastic range of talks (max 18 mins each) on numerous topics from subject matter experts for example: “ How to stay calm when you’re stressed”; “Why better sleep means a better sex life”, “How to speak so that people want to listen”; “I love collagens…and you should too”
Here is one to get you started!
USE A TO-DO LIST
It may sound like micromanaging, but using a to-do list not only reminds you of what needs to be done but allows you to free your brain from having to try and remember everything. Start by jotting down everything that you have to get through and then, if the list is long, break it down into categories. If you are a procrastinator, then consider adding in deadlines and sharing them with others who can help you to take accountability. There is nothing better than ticking off a load of jobs that have been worrying you!
PLAN YOUR MEALS IN ADVANCE
A balanced diet and plenty of water can improve your energy and focus throughout the day and help you maintain a healthy weight.
If you over- or under-eat because you struggle to come up with healthy meal ideas, then it may be a good idea to plan what you are going to eat a week or more in advance. Block out some time to plan and then write your menu and shopping list so that you don’t end up without the ingredients you need! Batch cooking your meals in advance is also a great way to know that you have a meal waiting at home and can stave off your cravings for takeout. Again, block off some weekly cooking time and get preparing.
If time is an issue, you might want to consider getting recipe boxes like Mindful Chef delivered to your home, which contain everything you need to cook healthy meals. Plus, there is zero waste as only the exact quantities of all the ingredients you need are included so you’re reducing your carbon footprint too!
Side note: don’t do your food-shop when you’re hungry because, if you’re anything like us, you could be tempted to stock up on more than you need and/or purchase unhealthy options!
Oh and by the way, have you ever noticed that nasty skin blemishes like zits, cold sores and rashes tend to pop up after you have over-indulged in coffee, alcohol, junk food and “ageing foods”? Yes, you did read that right. Unhealthy foods age you faster! There is good news though. Some foods promote healthy skin and keep you looking younger for longer. Check out our blog on 11 of the Best Foods for Keeping your Skin Healthy.
GET 7-9 HOURS OF SLEEP
A good night’s rest ensures you’ll feel refreshed and alert when you wake up in the morning.
Sleep deficiency can lead to physical and mental health problems, injuries, loss of productivity, and even a greater risk of death. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
See here for 10 reasons why good sleep is important.
Nothing helps to clear your mind more than getting outside and enjoying some fresh air. Taking walks, playing sports or just finding time to sit in a calm environment all helps you too reconnect with the world and feel healthier and happier. If you have a dog, then taking responsibility for at least one daily walk will help you to form a habit and you will begin to look forward to your time outside, whatever the weather!
TRY NEW EXPERIENCES
Forget retail therapy ― try adventure therapy. Studies show that spending money on experiences over material items will bring greater joy. Make 2022 the year you see your favorite band live or try zip lining. You’ll be happier for it.
PERFORM A RANDOM ACT OF KINDNESS
Paying it forward can go a long way. Purchase a stranger’s coffee, take a mentor out to lunch or just hold the door open for someone who clearly needs a little help. Research even shows that it can boost your mood and compel you to perform more acts of kindness.
CHOOSE YOUR SQUAD WISELY
Cut out (or spend less time with) toxic people. It’s one thing if your good pal is going through a rough time and you’re there to help them through it. It’s another thing to be around someone who is constantly stressed over every single situation. It could be hurting your well-being: Research shows stress is contagious. The good news? So is happiness.
TAKE PRIDE IN YOUR APPEARANCE
Taking pride in your appearance not only helps you to cultivate the right image but can make you feel good about yourself. Take time to invest in a decent skincare and grooming routine and treat yourself to clothes that make you feel great. Planning your outfit, the night before will not only give you time to select the best look for the day ahead but will give you a calmer start to your day so that you can be at your best with ease.
MAKE HARD WORK LIGHT WORK
No matter how well you eat or how much exercise you do, the western lifestyle is not always conducive to getting all the vitamins and minerals that you need. Adding a supplement to your daily routine can help you avoid deficiencies and improve your overall health.
Collagen supplements, for example, offers various health benefits, including maintaining skin health (which can result in a more youthful appearance), building muscle, and supporting joint health. Collagen is also an excellent protein source, packing in more protein per calorie than other sources while containing less sodium and sugar.
As we age, we break down Collagen faster than we can replace it and our natural collagen production begins to slow down which can result in sagging skin, the appearance of fine lines and thinning hair.
Clinical studies show that supplementing your diet with ingestible collagen can increase your collagen intake and has multiple benefits such as
+ improving skin elasticity & hydration
+ providing relief from joint pain
+ boosting muscle mass & strength
+ preventing bone loss
+ promoting heart health
+ increasing hair and nail strength
+ improving gut health
Well, we're going to plug our own aren't we...?! HIMMENSE SHIFT daily collagen drink has been especially formulated for men and is only 22 Kcal but packs mighty 5.4g of protein. It is also infused with vitamin C, for normal collagen formation, as well as vitamins B5 (pantothenic acid), B6, B12, D3, Selenium and Ashwagandha for multiple health benefits.
We know men want to look and feel their best which is why we’ve made sure HIMMENSE SHIFT collagen for men has no added sugar, artificial sweeteners, flavours or colours, lactose, gluten, dairy, soya, wheat, starch, yeast, animal fat, alcohol, emulsifying agents or soy lecithin.
Published 26 December 2021
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