Reclaim your mind, body & spirit
Get ready for Summer, Primally
Well here we are with summer just around the corner. We're thinking about sunny days outside and maybe getting some new summer clothes as we put away the sweaters, fleeces and jeans that we seem to have lived in since November. But possibly we're also looking in the mirror and wondering if we dare venture out and we're suddenly grabbed by the need to get fit and fabulous before the fine weather arrives. Newspapers and magazines will be shouting about 'Beach Body' diets and exercise tips; shops will be filled with summer fashions and the beauty bloggers will be sharing their summer beauty routines but how do you address the problems of a body that has been in semi-hibernation for the past 6 months?
Even those of us who have already been living a Primal lifestyle still feel the need to be summer ready, so here are my top 5 tips
1. Revisit your diet
Over the colder, darker months, it's very natural to increase the carbs but now is the time to look at those 'comfort' foods that have crept in – the stodgy puddings, the plate of hot, buttered toast (yes, me too!), the biscuits with tea on a cold afternoon... Whilst they're comforting at the time, they quickly lay on the pounds, sap your energy and leave you feeling less than fabulous when the summer comes. Now the markets are filling with some amazing fresh produce, reboot your meals with fresh vegetables and salads and good quality protein, add in some extra virgin olive oil or butter, swap the pasta for some quinoa and the jacket potatoes for some sweet potato fries – you'll feel so much better!
2. Increase your
movement outside
It's hard to go outside when the weather is cold, wet and dark but there's nothing like real daylight for boosting your mood and improving your sleep. As the days get longer and, hopefully, warmer, get outside as often as you can – go for a walk, with or without a dog, walk to the shops, get into your garden if you have one, meet with friends outside and get a take-out coffee while you walk and talk. I have a crazy Siamese cat who loves to go for a walk with me and we do that every afternoon. For those of you who enjoy more formal workouts, try taking them outside or swap them for something you can do in the fresh air – ride a bike or jog, if this suits your fitness level. You don't have to punish yourself with a ridiculously hard exercise regime just because the latest beach body plan tells you to – there´s plenty of evidence that increased general movement throughout the day is just as good as long arduous workouts.
3. Get some sun
Over the past decades, we have been constantly warned about the negative effects of the sun. We have been encouraged to cover up or slather on the suncream as soon as the sun peeps out from behind a cloud but there is mounting evidence that no sun at all is as harmful as too much. We need sunlight to manufacture Vitamin D which in turn is vital to our health. This is from The Primal Blueprint by Mark Sisson:
'Vitamin D plays a central role in metabolizing calcium and improving the absorption of key nutrients such as vitamins A and C; strengthening immunity, cardiac, and neurological function; and, ultimately, gene expression.
Vitamin D influences—or switches on—some 2000 genes, triggering elevated levels of feel-good hormones like beta-endorphins and serotonin'
It is estimated that as many as 77% of Europeans are deficient in vitamin D and this can lead to some serious health problems. More importantly, for us menopausal women, it can lead to osteoporosis. It is almost impossible to get sufficient vitamin D though diet and even supplements have limitations so your absolute best bet is to get out there and enjoy the sun. Don't get me wrong – I am absolutely not suggesting that you lie there until you look like a cooked lobster – burnt skin is damaged skin, but 10-15 minutes of direct sunlight at maximum intensity is enough to ensure your vitamin D levels are good, or another way of putting it, half the time it takes to sustain a mild burn. Enough sunlight will make you feel good, keep your body healthy and, of course, get you looking great for summer.
4. Look after your skin
This may seem at odds with the previous tip but hear me out.
If you're like me, the cold weather, central heating and, probably, less than optimum diet all take their toll and we reach the spring with flaky, dry skin and a dull-looking complexion so now is the time to start pampering.
A rebooted diet will have a major impact on the skin but you can also look at moisturisers and treatments to give yourself a boost. Exfoliate and smooth legs so they're ready for shorts and dresses, and use a moisturiser that suits your skin type; treat the hard skin on your feet and pamper them with some rich foot cream so you can wear your sandals with pride, add in a pedicure and some pretty nail polish too. For your face, I would still suggest a moisturiser with an SPF – your skin on your face doesn't contribute much to your vitamin D levels so good sun protection for your face and neck is essential. We lose collagen and elasticity in our skin as we get older but sun, smoking and alcohol all take their toll and let's face it, no-one wants a sun-damaged, crêpey neck, it so spoils the looks of those summer tops - so minimise the effects and reduce further damage by protecting as much as you can. Last but not least, don't forget to hydrate – as the weather warms up, be sure to drink plenty of water every day to keep your skin looking and feeling good.
5. Find new ways to play – preferably outside
As adults, we often forget how to play but do you remember those summer days as children when we played all day long? – We were imaginative, free, cooperative, energetic and we came home at the end of the day dirty, tired and happy. Those days don't have to be never-to-return memories; rediscovering play is one of the (many) benefits of the menopause (I'll do a separate blog on that...) . As women of a certain age, we now have the time and space to do more for ourselves and perhaps discover a new passion. Think of the things that thrilled you as a child, whether it was creating something, playing a sport, building dens, swimming in the sea, building sandcastles with friends – then find ways to bring play back into your life at least once a week. It doesn't have to be a major commitment or investment (although it could be, why not?) just find something that brings you the joy and vitality you found as a child. I love water, so I love swimming and paddle-boarding but you could play in the garden or a park, play hide and seek with (or without) the children, or have a family picnic with play involved. Get dirty and tired and happy. Let your inner spirit loose and just enjoy being alive.
Let me know what you're doing to be ready for summer and get out there and enjoy it.