Vitamin C and Stress

The highest concentration of vitamin C in the body is stored in the adrenal glands.
Vitamin C is utilized by the adrenal glands in the production of all of the adrenal hormones. When you are faced with a stressful situation, your vitamin C is rapidly used up in the production of the hormone cortisol and related stress-response hormones.

In adrenal fatigue, your adrenal glands "panic" when they don't have enough vitamin C available. This not only increases your immediate anxiety, but as this state of high cortisol is prolonged, it causes problems with  your blood sugar and blood pressure

Not only are you unable to cope with stress when don't get enough vitamin C, you are also weakening your immune system, and you become more vulnerable to illness, which then adds more stress demands to your adrenals.

Vitamin C stimulates the production of white blood cells (the infection fighters) and virus antibodies.

Smoking dramatically reduces the amount of Vitamin C in the body, and smokers are recommended to take between 25% and 50% more vitamin C than a non smoker.

Antidepressants, Contraceptive Pills and Alcohol also rapidly deplete Vitamin C storage so more should be taken in these cases also.

If we're not already on the 2 litres of water to supplement the Vitamin C, pop over to my hydration blog posts here.

Helen x

Vitamin C

We have already talked about hydration at a cellular level, it is now time to discuss nutrition! Starting with the need for Vitamin C. 

Vitamin C is a vitamin which is water soluble. In simple terms, it means that on a daily basis it is flushed from the body so there is a need to consume it every day. 

Some other vitamins (such as A,D,E and K) can be stored in the body however B and C cannot. 

Vitamin C is found in citrus fruits like oranges. It aids the healing of wounds and also overcoming infections be strengthening immunity. 

Other foods rich in Vitamin C except for oranges are tomatoes, brocolli, cabbage and strawberries. 

RDA (Recommended Daily Allowance) of vitamins for health is very low. Studies show that the optimum level of Vitamin C is 1,200 to 2,000mg daily where as the RDA only states 60mg. 

This is 28 oranges, or 160 apples that you would need to consume! Every day, this is clearly impractical. 

The best way to get vitamins into the body is by taking supplements. It is surprising that since I have taken 2,000mg of Vitamin C every day for the past year, I have not had a cold or even the 'sniffles' and especially the fact that I come into contact with people who have coughs and colds all of the time, this for me was amazing! 

Try taking Vitamin C tablets on a daily basis for at least three months. As with everything, the key to preventing illness, is through persistence! 

Helen x

A Daily Brainstorm

In my week of mindfulness, I've decided I'm going to start giving my mind some time... I've tried it out recently and it has been incredibly beneficial.

My mind is always throwing up thoughts and ideas, which I think definately have a purpose in my life, creative stuff, which I never listen to!

It is important to allow your mind some time when you can sit with a pen and paper and be with your thoughts, without interruption, to allow them to flow. I call it my daily brainstorm.

Our thoughts definately have a purpose and I'm sure the longer I ignore mine, the louder they get? Trying to listen to people during the day with ALL YOUR LOUD THOUGHTS IN YOUR HEAD TELLING YOU NOT TO FORGET THIS AND THAT is very difficult!

I have a to-do-list. If something pops up about "need to do this later" then it goes down on the list. That way, the thought is not going to spin round and round in my head all morning or afternoon along with everything else... It is on the list to be brought back out when I choose.

A super tip I learned from my hypnotherapist colleague, is that when you have these reoccuring thoughts, just say to "that voice" in your head... It's okay, I heard you. That way you can acknowledge that thoughts are there and they are being listened to.

I don't have a topic for my daily brainstorm I just sit down with a pen and a piece of paper. I did find that it was useful for me to have some different colours, so I bought some snazzy gelpens, too. Whatever comes up, goes down!

In between my daily brainstorm sessions, this internal voice is becoming quieter, becuase it knows, it will have it's time. It's much easier then to put the ideas into practice, because I have had time to think them out.

Could you have a daily brainstorm for the next week?

5 Tips To Becoming More Mindful

1. Do One Thing At A Time
When you're doing something, like eating, be in the present moment, and eat! Think about the taste of the food, the texture of it, the pleasure of sitting at the table with your family and taking your time.

Not: Stuffing food down you, as you've just got back from swimming class and 10 minutes ago you were supposed to be meeting Angela for a drink at bla-bla place. Schedule time in for eating.

2. Do less.
If you have many tasks filling your day, you will of course be rushing from one to the next. Do each task with your full concentration and ditch tasks that aren't essential today.

3. Spend at least 5 minutes each day doing nothing.
Just sit, or lie, in silence. Be aware of your thoughts. Think of them as blades of grass popping up. How many are popping up each minute? You can even tell yourself, that it is okay to have some "down" time  (down time is awake time relaxing) and your thoughts can be quiet for a moment if they want. Be comfortable with the silence and stillness.

4. Stop worrying about the future – focus on the present.
Are you always worrying about the future? What you are worrying about may never happen, and if it will...? Then deal with it in accordance with Tip 1. Take your time and sit and deal with it with your full concentration in the present moment.

5. When you’re talking to someone, be present.
When someone is talking to you, take the time to sit and spend the time in their present moment. It will make them feel so much more valued and this is your time to "listen".

Not: Making a mental note of all the things you need to buy at the shop and what time you need to collect the kids whilst your client explains why they are having a hard time at the moment.

“When you drive around the city and come to a red light or a stop sign, you can just sit back and make use of these twenty or thirty seconds to relax — to breathe in, breathe out, and enjoy arriving in the present moment. There are many things like that we can do.” - Thich Nhat Hanh

An Introduction To Mindfulness

I was first introduced to "being mindful" when I took a short course in Kinesiology in order to understand better about health and lifestyle choices and change.

Before we are going to look at changing anything in this 52 Weeks (we are now in week 3!) we first need to pay attention to what is it we are doing right now, and why. This is mindfulness.

One night last week I decided to stay up later than usual to watch a training video. I went to the kitchen first and saw a bottle of Coke in the cupboard. Now, I'm not a fan of fizzy drinks especially since I started my water trend, however now I'd seen it I really wanted a glass.

So I poured myself a glass and came and sat at the computer to watch this training. I reached for a pen to make notes and BAM the glass of coke was knocked over. I was mad that I'd been so careless (it was quite dark though) but then began to mop up. I ended up not actually drinking any of the coke, as it was all over my desk/papers/drawers and... cream carpet. I didn't think much of it until the following night,  I went to open my nutrition course homework folder and it was all s.t.u.c.k. together and brown.

My first thought? I am pumping this rubbish through my intestines by drinking this stuff. If this is what mess it's left my desk/drawers and papers, what does it do to my body?

My clear up went like this (in my study)
- Use dry sponge to mop up excess
- Use damp sponge to wipe off sticky mess
- Rinse sponge, wipe again
- Dry
- Is still sticky, used Flash Wipes

My poor body would have to go through a nightmare trying to get back to a balanced state after that glass of coke! It was clearly meant-to-be spilled that glass to provoke such thoughts.

My mindfullness tip today, is this...

Think about what you're doing. As you pour that glass of wine or coke, think about what your body will have to do, to come back to a balanced state, in comparison with, for example, a piece of cucumber. Could you make a healthier choice?

Keeping Routine At The Weekend

Is it just me, or is keeping our routine going at the weekend more difficult than in the week?

My weekends are particularly unstructured, which is the way I like it, as my work like has got to be so organised during the week I run on a tight schedule.

I'm trying to shift those good and new habits to fit in with the habits I have even at the weekend.

I take my vitamins now, as I wait for the kettle to boil.

I moisturise, when I get out of the shower.

I still try to drink my 2 Litres, before 11am.

Showering, tea, and getting dressed are part of my routines both in the week and at the weekend.

Does what you do in the week differ from the weekends? I would love to know how and why!

Helen x

How much time...?

How much time do you feel you can allocate to yourself in a day, to work on your goals?

That is not :
- making dinner
- tidying up
- running around after kids
- doing something for someone
- Working

Maybe you already have your "Me Half Hour" where you spend 30 minutes doing your stuff be that meditation, researching online, writing that book you've always wanted to...?

I asked a client once who was suffering from extreme stress to spend 15 minutes per day just ... lying there. Not sleeping, not running around, not tidying, just lying. Asking her internal voice to give her a break for just 15 minutes. To observe her thoughts and get past that frantic voice which was always talking to her.

She couldn't do it. She thought it was selfish. Too much. She'd never taken time out for herself.

Maybe, I pointed out, this was the reason for her being so burned out, and now, ill.

Laying there was too much of "nothing" ... she had to be doing something. So she decided to go for a walk each day for 15 minutes instead. How many of us are guilty of always wanting to be something? Give yourself a break!

I regularly have one hour to myself, (at least 5 per week) to write my blog, gather my thoughts, write down any ideas I've had that day and just spend time doing whatever. Listening to music. Zoning Out.  I dedicate 8 hours a day to my clients, I cook and dedicate my family and friends time throughout the week but me time is always scheduled in.

How much do you have and when?