Think Fresh, Think Wellness!

Hello, I'm so glad you landed on my page. I'm very glad to meet you and I hope you are glad to be here too. I'm Doreen and I'm a Whole-listic Self Care Coach who is passionate about sharing all things positive and inspiring with you.

Body health, mental health, financial independence, are just a few of the things I can help you with. I want to start with health because good health and wellness are so important to enjoying life, otherwise, what's the point in establishing financial freedom if you don't have a healthy body and mind to enjoy it.

So first things first. Let's talk Wellness and see what we should be doing to stay on top of our game.

I listed a few just to get us started.

Eat healthy

What we eat is closely linked to our health, so let's make sure we maintain a healthy diet.

A healthy diet is key to a strong immune system and with the Covid-19 virus still on the rampage, its a no brainer that we need to eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats, even if we usually struggle with eating the green stuff.

Also since experts believe that our body absorbs vitamins better from dietary sources than vitamins, the best way to support our immune system is to eat a well-balanced diet.

A healthy diet gives our immune system the energy it needs, but also a healthy diet can help ensure you're getting sufficient amounts of the micronutrients that play a role in maintaining our immune system, including:

• Vitamin B6, found in proteins, bananas, green vegetables and potatoes (with the skin)

• Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach

• Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach

Exercise regularly

Physical activity can help us de-stress and is also an important part of being healthy and supporting a healthy immune system. Good health can decrease our risk of developing certain conditions. These include heart disease, stroke, some cancers, and injuries.

Studies have shown that engaging in as little as 30 minutes of moderate-to-vigorous exercise every day helps stimulate our immune system. This means it's important to focus on staying active and getting regular exercise.

Hydrate, hydrate, hydrate

Water plays many important roles in our body, including supporting our immune system.

Remember you are constantly losing fluids through your breath, as well as through your urine and bowel movements. So be sure you're replacing the water you lose with water. We are recommended to drinks 2 litres of water per day.

Lose weight if you’re overweight

Many people are overweight and increased weight during the 2020/2021 lockdown period. Carrying too much weight increases your risk for several health conditions. These include:

• high blood pressure

• high cholesterol

• type 2 diabetes

• heart disease

• stroke

• some cancers

• gallbladder disease

Being overweight also can lead to weight-related injuries. A common problem is arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Protect your skin.

Skin Exposure is linked to skin cancer. This is the most common type of cancer in some countries and so it's best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside. Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.

Don’t smoke or use tobacco

Smoking and tobacco use are harmful habits. They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better. For help on quitting smoking speak with your Doctor.

Limit how much alcohol you drink

Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol ca damage your liver and can cause some cancers such as throat, pancreas cancer. Alcohol abuse also contributes to deaths from car wrecks, murders, and suicides.

Prevention better than Treatment

In addition to the factors listed above, you should make time for whole body health. Visit your doctors for regular check-ups. This includes your primary doctor, as well as your dentist and eye doctor. Let your health benefits and preventive care services work for you.

Preventive care can detect disease or prevent illness before they start. This includes certain doctor visits and screenings.

Boob Health

You need to make time for breast health. Breast cancer is a leading cause of death for women. Men can get breast cancer, too. Talk to your doctor about when you should start getting mammograms. You may need to start screening early if you have risk factors, such as family history. One way to detect breast cancer is to do a monthly self-exam.

Coppafeel is an organisation committed to raising awareness of breast cancel. They are the first breast cancer charity in the UK to solely create awareness amongst young people, with the aim of instilling the knowledge and tools women need to get to know their bodies. They like to talk about a serious message in a light-hearted way, empowering people to start healthy habits for life.

Knowing your boobs could save your life, so sign up for one of their regular reminders to prompt you to check your boobs. https://coppafeel.org/remind-me/

Women should get routine smears, as well. Women ages 21 to 65 should get tested every 3 years. This may differ if you have certain conditions or have had your cervix removed.

Ask your doctor about other cancer screenings. Adults should get screened for colorectal cancer starting at age 50. Your doctor may want to check for other types of cancer. This will depend on your risk factors and family history.

Keep a list of current medicines you take. You also should stay up to date on shots, including getting an annual flu shot. Adults need a Td booster every 10 years. Your doctor may substitute it with Tdap. This also protects against whooping cough (pertussis). Women who are pregnant need the Tdap vaccine. People who are in close contact with babies should get it, as well.

Questions to ask your doctor

• How many calories should I eat and how often should I exercise to maintain my current weight?

• Should I have a yearly physical exam?

• What types of preventive care does my insurance cover?

• When should I start getting screened for certain cancers and conditions?

• Which healthy choice is the most important for me?

Supplements

Because of what's happening with our foods these days, we may need something extra to replenish those lost supplements and vitamins that we are not getting in our foods.

Personally I take supplements from Ringana with fresh active ingredients because I'm a natural champion of vegan and fresh organic substances and I want the best that nature has to offer. My top 3 recommended CAPS are:

CASPS Beyond Omega won the Nutra ingredients award 2021. They are Omega-3 fatty acids, fat-soluble vitamins and secondary plant substances of the highest quality and Omegas are an absolute must for anyone going through any of the menopause stages.

CAPS BEYOND Spermidine helps our cells to function perfectly to keep us young and healthy. RINGANA has developed a product that gives the body’s self-cleansing process a helping hand, combating the signs of ageing with an exceptionally smart strategy from nature.

CAPS FEM is great for all female wellness and can accompany women in every phase of our lives with the power of nature, offering a helping hand so that we can continue to achieve great things be it as a mum, granny, businesswoman, powerhouse and so many other roles.

Everyone needs to make a choice about what they want to take depending on preference, convenience and budget. My only advice is to always check the ingredients of any new product with your doctor to make sure whatever natural supplements you decide to take, will not interfere with any prescribed medication you may be taking.

In summary – There are many everyday lifestyle habits we can focus on to help give our health, in particularly our immune system, what it needs to fight off an infection or illness or to simply stay in top shape. So keep up with those just mentioned and do look after yourselves.

Resources:

https://coppafeel.org/

National Institute on Aging: Health and Aging

https://www.hse.gov.uk/skin/sunprotect.htm

https://www.bbcgoodfood.com/howto/guide/how-lose-weight-and-keep-it

http://doreenhorsley.ringana.com/