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Small changes that make a big difference

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03 January 2023

We recently read an interesting book by Dr Michael Mosely entitled ‘Just One Thing’; the premise being how simple changes can transform your life.

 

So in true tradition (and taking inspiration from Dr Mosley himself), if you’re looking to make New Year’s resolutions, here are some ideas on where to start…

 

 

Dietary Changes

Your body requires certain nutrients to rebuild itself including certain enzymes, vitamins and minerals to ensure that the rebuilding process is done properly. There are a few small steps you can take immediately to improve the health and appearance of your skin and hair. Skin repairs itself at a pretty rapid pace, so you can expect to see improvements within a month of adding the following to your diet:

 

  • Vitamin/Mineral Supplement: Begin immediately by adding a good multi-vitamin/multi-mineral supplement to your daily diet.

 

  • Antioxidants: Add an antioxidant supplement (A, E, C, selenium or equivalent).

 

  • Oils: Replace your salad dressing with olive oil and change your cooking oil to coconut oil or avocado oil. (Polyunsaturated fats like canola and soybean oil commonly used today; they oxidize at a lower temperature – this means that they throw off free radicals at body temperature, which cause cellular damage and accelerate aging.)

 

  • Vegetables: If you aren’t already, add at least one serving of dark leafy green vegetables, one serving of yellow vegetables and one of dark red vegetables per day. This will add important enzymes, phytonutrients, minerals and fibre.

 

  • Eggs: Protein is vital to cellular regeneration. Although carbohydrates can give you energy, and in the long run your body can use vegetable proteins to synthesize human proteins, only eggs contain every single amino acid necessary to rebuild human cells.

 

  • Yogurt: In addition to the protein it adds, yogurt also adds calcium and important digestive enzymes to your diet. Add at least one serving of live-culture yogurt daily. It’s cheap, tastes good and it’s good for you – what more can you ask for?  Full fat yogurt is preferable since the low-fat kind is usually filled with food starch for texture and adds empty calories. Avoid the kind with lots of added sugar if you can, since sugar has little to no real long-term nutritional value.

 

 

Hydration

Your body requires adequate water to move nutrients and enzymes throughout the body. But how much water does your body need? The rule of thumb is to drink at least half your weight in ounces. So, if you weigh 100 pounds, you should drink at least 50 ounces of water per day. But don’t stop there, the more the better if you can.

 

Self-care

We know it’s important but how many of us stick to a self-care regime or just take time out for some TLC? A great place to start is to create mini rituals for yourself – it could be as simple as taking a weekly bath using our Epsom Salts, which work equally well in the shower.  Or if you’re short on time, opt for a luxury foot spa (or just grab a bucket), add warm water and throw in those salts to give your body a great magnesium boost – great for supporting muscle function and energy production to get you out of that slump.

 

Sleep

In his book, Dr Mosely is a big advocate of a power nap and it’s no secret that adequate sleep is one of the most important things you can do for yourself and your appearance.  Your body spends most of your sleeping hours regenerating itself, rebuilding cells, balancing hormone levels and brain chemicals. Sleep not only helps you look good, it helps you feel good too. Neurochemicals that control mood and pain levels are produced during sleep, which is why so many chronic pain patients are found to have an underlying sleep disorder.  So, even if you are not the raving beauty you wished you were, proper mood can lead to proper perspective, and at least it won’t bother you as much. There is, of course, no such thing as perfect, and there’s nothing like a good night sleep to put those nagging doubts and insecurities into perspective.

 

And back to talking about naps – make a habit of grabbing them if you can. Current studies show a natural rise and fall of hormones that indicate a programmed “nap” time in the afternoon. That famous mid-afternoon slump isn’t just lack of sleep at night, a heavy lunch, or stress – it’s your instincts kicking in and telling you to take some down-time. Take a nap during the weekend if you can. Instead of sleeping in on Saturday and Sunday, get up at your normal time and then take a nap in the early afternoon. It doesn’t need to be a long nap, a simple twenty minute “cat nap” will do just fine! Your body will thank you. And hey, if all you end up doing is resting in a cool room with your eyes closed and clearing your mind, that’ll help too.

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