Vaishali Mehmi

To Seek. To Share. To Empower.

Menu

Skip to content

Home
Me.
Survival skills
Nutritional science
Science
Press PAUSE.

Subscribe to get a FREE GIFT 10 page PDF on ‘How to Hack your Sleep Routine’

Photo by Kha Ruxury on Pexels.

CLICK HERE TO SUBSCRIBE & GET A FREE GIFT

A 10 page PDF on ‘How to hack your sleep‘

Share this:

Twitter
Facebook
Pinterest
WhatsApp
Email

Follow Blog via Email

Enter your email address to follow this blog and get a FREE PDF on HOW TO HACK YOUR SLEEP

Follow Me

Instagram
Facebook
Twitter

Instagram

Do you know anyone who sleeps for less than 6 hours a night?

Handy tips on a better and more restorative night of sleep. . Read the full 4 part series, click on link @vaishalimehmi . THE BEDROOM: . Think dark, cool, peaceful and quiet. . DARK– Try to keep your bedroom as dark as possible with blinds, curtains or like me if it’s easier, use a sleep eye mask. . COOL– Maintain an ambient cool temperature. Research has shown that a temperature of 16-18° C is optimal for a deeper more restorative sleep. . PEACEFUL– Switch off devices or put them on airplane mode so you are not disturbed by a bright screen or flashing notifications. . . YOUR SLEEP ROUTINE . Try to stick to a schedule. Find one that works for you; try to sleep and wake at the same time every day, even on the weekend. . We are creatures of habit and science has shown that we function optimally when we create and stick to a routine. . A novel idea by Prof Walker is to set an alarm for bedtime, or perhaps for an hour before bed to signal some downtime. . Create a personal bedtime ritual. This I struggle with. I have such a packed day that I just hit the pillow and I’m out. . An ideal ritual involves some time to reflect on the day and calm the mind. It only needs to take 10-15 minutes and can be longer when you have time. . 1. Try a 5-minute Journal (Need a small note pad and pen by your bedside): . Jot down- . 3 things you’re grateful for. . 3 things that were great about today- celebrate your small wins. . 3 things you could do better- looking forward with a growth mindset. . Journalling has been shown to have huge benefits on mental health and cultivation of inner peace and happiness. . 2. Try a 5-minute meditation . Read more on the link @vaishalimehmi

How Much FIBRE should we be eating? . Currently, adults in the UK are consuming around: . ---16g of fibre. . Current government guidelines for adults state that we should: . ****Aim for 30g of fibre daily** . Taken from NHS guidelines, it is thought that children and teenagers may be getting less than 15g per day: . **2 to 5 year-olds: need about 15g of fibre a day . **5 to 8 year-olds: need about 20g . **11to 16 year-olds: need about 25g . NOTE OF CAUTION: . As with anything, too much, too quickly is not practical or beneficial for your body and can result in intestinal gas, bloating and cramping. . Gradually increase the fibre content of one meal in the day- perhaps dinner and then slowly and mindfully incorporate more fibre in each meal until it becomes part of your 'Way of Living' or normal diet. . Results are more achievable if they slow and sustained over a long enough period of time to become second nature and allow your body, your family, your shopping list, your meal planning and your cooking to slowly evolve to accept these new additions. . What are the best sources of fibre? Plant-based whole foods. . Fruits, vegetables and wholegrain starchy foods (NHS, 2018) beans, lentils and peas. . Tips on incorporating more fibre into your everyday: . START WHERE YOU ARE Aim to ADD to your normal daily way of eating rather than replace or take away from what you are eating now. . BREAKFAST: Try oats for breakfast as porridge, muesli or overnight oats soaked in milk. . Adding Chia or millled linseeds to your normal breakfast, to your cereal or smoothie or sprinkle on your normal toast topping is a quick and easy win. . Choose whole fruit rather than the juice to keep the fibre intact. . Add a smoothie made of greens and some fruit, with milk or yoghurt and perhaps throw in those linseeds. . Lunch & Dinner ideas click on link in bio @vaishalimehmi. . With the incredible scientific research going on around us, we are only just starting to understand the fascinating way our bodies interact with our environment and the food we eat. . Start where you are, let's start to develop a new nurturing relationship with our food and our bodies. . #wecandothis

Inspiration around home. . . Reminder to me. . 1.Take a pause and reflect not react. . 2. Let go of fear and worry-Embrace it. . 3. Simple pleasures . 4. Give love to receive love, give kindness to receive kindness . 5. Expect less from those around you... . '.. Be the change you want to see in the world..' -Mahatma Gandhi. . . #wecandothis

FIBRE. . . Friendly Short Chain Fatty Acids. . . When fermented by the trillions of bacteria in the gut (our microbiota), fibre breaks down into fascinating molecules called 'short chain fatty acids'. These molecules in the main are thought to have beneficial effects on inflammation, maintaining the lining of the gut and are thought to provide energy for the cells that line the colon. . . Increasing the quantity of fibre consumed in meals with fruit, vegetables and legumes (beans, lentils, and peas) has been shown to directly increase the levels of these good guys. . . Fibre, possibly through the production of these molecules, has been linked to a reduction in the risk of conditions such as Type II diabetes, cardiovascular disease and bowel cancer (British Dietetic Association, 2018). . . The interesting point to note here is when more fibre is included into one's daily diet, these health benefits and reduced disease risk can be seen regardless of the actual type of diet consumed; be it meat-based diet or vegetarian. . . ***Fibre =win/win for everyone***

FIBRE. Lowers cholesterol levels and high blood pressure. . As with most aspects of the body and its interaction with food, there are always fascinating interconnected mechanisms at play; it is rarely a straightforward matter. . How does fibre lower cholesterol? . Cholesterol plays a vital role in our body and is made by the liver. Any excess cholesterol is deposited into the gut via bile; ready to be flushed out with the help of plant-rich fibrous foods. . When our diets are deficient in fibre, there is a slowing down of this digestive flow and rather than being excreted, some unwanted cholesterol can be reabsorbed into the blood with less being removed from the body. . Studies also suggest that fibre's overall lowering of insulin, discussed previously, may impact on the liver and reduce production of cholesterol. . There may also be an association with the friendly good guys, the Short Chain Fatty acids, (more tomorrow) whose increased production may also interact with the liver and reduce its production of cholesterol. . Can fibre lower blood pressure? . A number of clinical trials conducted to evaluate the influence of fibre intake on blood pressure have shown that there may be a possible beneficial link, however, it was seen over 8 weeks and linked to longer sustainable changes in fibre content of the daily diet. . Click on link in bio @vaishalimehmi for full post.

Recent Posts

Putting the focus on You.
What’s so fabulous about fibre?
Why are we so addicted to sugar?
EVENT + RESPONSE = OUTCOME
The SCIENCE behind the headlines: “HIGH CARB vs LOW CARB diets results in early death”
Is it Criticism or is it Feedback?
Paleo, Keto, Low Carb, High Fat, Atkins…Which one really is the BEST diet for me to achieve Optimum Health?
Blueprint for life? Learning to manage our core human needs.
Is it possible to Change and Grow your adult brain?
Taking Refuge

Search

Translate

instagram
facebook
twitter

Post to

Cancel

Send to Email Address Your Name Your Email Address

Cancel

Post was not sent - check your email addresses!

Email check failed, please try again

Sorry, your blog cannot share posts by email.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy