Are you caught in a worry trap?

Learn to sit comfortably with your fears for tomorrow and reclaim your today.

We’ve all been there: tossing and turning at 3am, overwhelmed by a flood of worries and imaginary disasters. Ruminating over things that will probably never happen and filling our minds with ‘what ifs’. It can feel like you are stuck in a loop of negative thoughts that can easily spiral out of control, as you lie catastrophising until the sun comes up.

Worries, doubts and anxieties are a normal part of life. It’s natural to think about an unpaid bill or an upcoming deadline. However, constant, habitual worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health.

‘Habitual worrying can impact both our mental and physical health in a similar way to anxiety and stress,’ says Dr Sheri Jacobson, founder of Harley Therapy. ‘In the short and medium term, this can manifest as headaches, stomach pains, and muscle tension. It can impact concentration, mood, appetite, sleep, relationships and more.

In addition, there are long-term risks to our bodily systems, be it cardiovascular, digestive, immune, nervous, or respiratory.’ And because excessive worry robs us of the ability to appreciate the present moment, it stops us from being able to enjoy our lives. As the old adage goes, ‘Worrying does not take away tomorrow’s troubles – it takes away today’s peace’.

But why do some of us worry more than others? ‘Various factors can be at play,’ says Dr Jacobson. ‘While our genetic inheritance might predispose us, it is widely believed that early childhood experiences, including with primary caregivers and our surrounding environment, are a determining factor in how much we worry.’

Often, worries seem to come from an overactive imagination, and worriers are usually people obsessed with the future. They spend their time thinking about what might happen, rather than what is happening, and as the future never comes, their worries are never alleviated. ‘Safety behaviours such as avoidance of people or places also perpetuate the cycle of worry, because we reinforce the message that the situation warrants escape,’ says Dr Jacobson.

‘We then don’t build up the skills of tolerance and the confidence to withstand discomfort, our negative thoughts are not challenged, and our bodies respond in the same way, as if threatened. That all keeps us stuck in a loop.’

Those of us who worry excessively are also said to be intolerant of uncertainty. The possibility that bad things could happen makes us uncomfortable, so we attempt to prevent the not-knowing by trying to consider every negative eventuality.

‘Being unable to withstand uncertainty gives us more material to churn over, and can fuel the cycle of worry,’ says Dr Jacobson. ‘When we can’t endure the unpredictability, our thoughts are more negative, our bodies more reactive, and there is more need to reach for unhelpful coping behaviours that exacerbate the cycle.’

And it gets worse, because focusing on possible threats produces a negative bias in our thinking. This means that we are more likely to perceive normal events as potentially dangerous, and to jump to negative conclusions. Worry creates the illusion of control, however, it does not give us the certainty we are seeking, and we never feel reassured.

In fact, there is no benefit in anticipating unlikely negative scenarios – doing so creates far more problems than it solves. But, still, roughly half of us spend our waking moments worrying about things, and although research from the University of California indicates that up to 90 per cent of what we worry about never happens, many people continue compulsively playing the ‘what if?’ game.

So why do we do this to ourselves? Why do we continue to obsess about outcomes that, in all likelihood, will never even come to pass? And how can we stop? Let’s break it down… Worry is essentially a cognitive activity. It is our brain’s attempt to predict and prepare for future challenges, which isn’t always a bad thing. But when it becomes incessant, this habitual worry, reinforced each time we give in to it, becomes increasingly difficult to overcome.

Paying attention to present and future threats feels protective, and habitual worriers find it hard to resist the urge to worry – because not worrying makes them feel vulnerable. Habitual worriers may also believe, for instance, that worrying helps them to anticipate and solve problems; that it provides the motivation necessary to tackle those problems; or that it prepares them for the worst if a solution can’t be found.

As one friend put it: ‘If I expect some disaster and it doesn’t happen, then I will feel relieved. And if it does happen, then at least I will have prepared myself, so I won’t be too distressed.’ While this type of thinking might appear to be logical, it is actually irrational – since most of our worries never materialise, we end up causing ourselves needless distress.

And as long as part of us believes that worry is protective, and to not worry is dangerous, we will always be resistant to letting it go. If this sounds familiar, it’s useful to remember a handful of key facts, such as that worry does not protect you or give you control or prevent bad things from happening. In fact, worrying on its own makes absolutely no difference at the end of the day.

Learning to challenge these kinds of beliefs can be a huge step forward, but if you are a habitual worrier, then that’s a lot easier said than done. Changing ways of thinking that have been with you for years requires self-awareness and motivation, but there are steps you can take right now to interrupt all those anxious thoughts, lower your stress, and give yourself a time-out from relentless worrying. The first step to conquering worry is recognising its presence.

Often, worry is so ingrained in our thought process that we don’t even notice it, so it’s crucial to identify the triggers that contribute to your anxiety. These triggers can vary greatly from person to person, but common sources of worry include work-related stress, financial concerns, relationship issues, and health problems.

By becoming aware of what specifically triggers your worry, you can better understand the underlying causes and work towards addressing them. Keep a worry diary and begin by identifying when and where you worry most. Make a list of what’s bothering you and, next to each thing, write down what you can do about it.

Often, you will find that there are some things that you can do nothing about, but simply having that fact in writing, and being able to look at it, can provide closure on the matter. This will help you to challenge your thoughts and question the basis of your worries: are they rooted in reality or unfounded fears? What’s the evidence that the thought is true? That it’s not true? What’s the probability that what you’re scared of will actually happen? If the probability is low, what are some more likely outcomes?

Usually, contesting the legitimacy of our worries like this is enough to diminish them, but setting aside specific times for worry can also help manage it. For instance, nominate half an hour each day for worry and use this time to examine the reality of your worries. Question their validity and consider alternative, more positive perspectives.

During your worry period, challenge your negative thoughts by asking yourself, ‘Is the thought helpful? How will worrying about it help me, and how will it hurt me?’ Or, ‘What would I say to a friend who had this worry?’ And when you feel a worry coming on throughout the day, remind yourself to put it out of your mind until ‘worry-time’.

Protect yourself from scams

Caring for your brain is one of the best things you can do to safeguard your bank account.

While you plan for retirement and plan to pay for healthcare, it’s smart to arm yourself against scams. In the United States, the most recent Federal Trade Commission stats show that people 60 and older lost more than $1.6 billion to fraud in 2022.

One reason older adults tend to be targeted is that they are more likely to have savings and may be less familiar with newer tech and financial products like cryptocurrency. When someone posing as a tech support specialist or a customer service rep calls them, they can have trouble discerning that the person is a fraud.

To learn how some of us are vulnerable to con artists, Duke Han, Ph.D, a clinical neuropsychologist at the University of Southern California, is scanning the brains of volunteers 50 and older. Han’s team has pinpointed potential degenerative brain changes that could lead to reduced financial decision-making capability.

Financial acumen and the brain

Making solid financial decisions (such as maintaining good credit and spending wisely) is easier when your brain is healthy. Unfortunately, as we age, some of us experience cognitive impairments like memory lapses (which can lead to forgetting bills) or slower processing and information retrieval. “A sharp decline in processing speed makes it harder to keep track of multiple things, particularly in a high-pressure situation,” says Han. For example, a scammer might press you for a credit card number to pay an “urgent bill” that doesn’t exist.

Financial lapses may also be a harbinger of mental decline. Han’s research found that people who are more willing to give money to a stranger may be at high risk of developing Alzheimer’s. Another study showed that some people missed credit card payments as much as six years before a diagnosis of dementia. 

Shoring up your savings

No one is scam-proof, but you can take steps to lower your odds of being tricked.

1.     Boost your financial literacy

There’s a correlation between financial literacy and better decision making about money later in life, Han says. Even if you’re confident budgeting or managing credit, see if local colleges, libraries, banks, credit unions and senior centres offer info on less familiar topics like retirement withdrawals.

2.     Set up legal directives

“I usually recommend as much advance planning as possible,” says Han. Meet with an attorney to protect your assets and clarify your health care wishes.

3.     Focus on brain health

With a sharp mind, you’ll be better able to respond to financial curveballs. To protect his brain, Han stays cognitively engaged with work and prioritises exercise, a healthy diet, and exercising.

4.     Report attempted scams

“People tend to feel a lot of shame about being scammed, but it happens more than people think,” says Han. “The more scams get talked about, the more it’s destigmatised. 

5 Myths about back pain

Your spine has a lot of nerve(s), which is why if you have a backbone, you’re likely to experience some ouches in this area. Here’s what to know.

MYTH 1

Stress has nothing to do with back pain.

MYTHBUSTER

Stress absolutely can cause back pain – one large scale study found that severe stress was connected with a 2.8-fold increase in in risk for chronic low-back pain.

Here’s why: The stress response causes muscles to tense up, and chronically taut muscles can cause head, neck, shoulder and back pain. Stress can also negatively affect sleep, make posture worse, and cause inflammation throughout the body, says Jonathan Guymon, a chiropractor in Texas. “Low-back pain issues are often issues of a sedentary, high-stress lifestyle,” he says. “So get up and move, especially your spine, and practice ways to help your body handle stress, such as breathing techniques.”

MYTH 2

If it really hurts, something is seriously wrong

MYTHBUSTER

Severe back pain doesn’t always mean a severe problem. A minor issue like a pulled muscle can sometimes hurt a lot. “You have the highest amount of sensory nerve receptors in your spine compared with the rest of your body,” says Kyle Gill, also a chiropractor, in Canada. “It is also very challenging not to use your back and thereby avoid the pain.” The tell that it’s no biggie: A less serious back issue typically doesn’t drastically limit movement and begins to feel better after a few days, Gill says. Seek treatment if you have severe pain that doesn’t decrease after three days and/or travels down your leg, changes in bowel or bladder function, or numbness, tingling, or weakness. Those can be symptoms of a herniated disc or another condition that may not get better on its own. 

MYTH 3

A very strong mattress is the smartest choice for a bad back.

MYTHBUSTER

Not always. Medium-firm is often best. A mattress should be soft enough to allow your shoulders to sink in slightly, according to recent research, but not so soft that your hips & shoulders sink too deep, causing spinal misalignment. “Too soft a mattress doesn’t give enough support, whereas one that is too hard gives you pressure points,” says John Hendrickson, owner of Sport Clinic Physical Therapy. How you sleep also makes a difference. “Back sleepers do best with firmer mattresses, while side sleepers need slightly more give,” Gill says. Many companies allow you to try a mattress at home, so test one out. Try it out in a store, or if you order online, choose one that gives you several months to decide whether to keep it. 

MYTH 4

It’s easy to trace back pain to its cause.

MYTHBUSTER

About 90% of lower back pain can’t be traced back to something specific like a tumble down stairs. It is often caused by multiple factors that can include poor posture, a sedentary lifestyle, smoking, aging, genetic factors, and carrying a lot of body weight.

Conditions like arthritis, osteoporosis, scoliosis, and endometriosis can also cause pain. Fortunately, some back pain can be prevented by keeping your core muscles – the ones that support your spine – strong. Effective core exercises include planks and bridges, while stretching and yoga can help keep the spine flexible and mobile. Good posture is critical too: Leave your feet on the floor while sitting, switch positions often, relax your shoulders, and keep your stomach pulled in

MYTH 5

After an injury, bed rest is best.

MYTHBUSTER

In most cases it’s not. While taking it easy for a couple of days can help with muscle strain or inflammation, staying in bed for too long or for a different issue can prolong or worsen back pain. For example, with nerve compression or a disc problem, inactivity can tighten muscles, increase pain, and cause more weakness. As long as you’re able, it’s a good idea to try gentle stretches and movement as soon as you can. Muscle strains and sprains of the spine can be treated with techniques like manual therapy that manipulate the spine or the soft tissue and can stop back problems from becoming more serious. It’s a good idea to move gently if this is possible and to seek help if you are in severe pain. 

A taste for water

Water is abundant. It covers 71% of the planet – after all, but it can be hard to believe that this simple three-atom molecule holds so much significance. This natural element allows us to survive and it’s impossible to imagine a world without this substance that’s fundamental to our existence. Water sommelier Candice Jansen takes us on a journey to understand the importance of water and the role she plays as a water sommelier.

The role of a water sommelier

A water sommelier is a trained professional, who specializes in the art of water appreciation and expertise. Much like a wine sommelier, a water sommelier possesses extensive knowledge of different types of water and their properties, including taste, origins and the best ways to pair them with food and beverages.

“We have a deep understanding of water terroir, mineral composition, filtration methods and the impact of water on sensory experiences.” Says Candice. Every water sommelier contributes their unique roles and qualities to the realm of water appreciation. “Personally, I am an advocate for emphasising the significance and value of water. Numerous individuals have enquired about the weight of my role in the future of water and my response remains consistent: water has an economic price tag, whether it comes from the tap or occurs naturally; its emotional value often goes unnoticed,” she says. Candice’s purpose and passion lies in attributing value to water. This molecule is frequently under-valued, despite its intriguing intricacies, including aspects such as taste and mineral composition, so Candice’s role holds immense significance in driving the necessary change in attitude towards water.

Water is life

Water is responsible for healthy lives, hydration and food production, among other things. Water can come from many different sources and these sources hold different qualities, tastes, nuances and even uses.

Water tasting like a pro

There’s wine, brandy and beer tasting, but did you know there is also water tasting? “Water tasting begins by immersing participants in the fascinating world of water. We explore how water acquires its taste, delve into the mysteries surrounding this essential resource, and discover ways to develop a genuine fondness for water,” says Candice. During the tasting, tasters are given six distinct waters, each with its own captivating story. “Throughout the event, we engage in conversations that cover a range of topics, including pH levels, the nuances between bottled and processed waters, the significance of minerals, comparisons with other beverages and the safe and effective use of tap water,” she says. By the end of the experience, participants leave with a newfound appreciation and a transformed perspective on water, having gone on a unique and incredible journey of exploration. Candice uses a dedicated stemmed water glass to elevate the experience of drinking water, giving it the same value and appreciation as wine. “This transforms it into an immersive and enjoyable experience rather than merely a means of hydration,” she adds.

The correct way to drink water

Water should be savoured in the way that pleases you best! “To determine your taste preferences, we begin by sampling water at room temperature. Once you’ve identified a few favourites, you can choose to enjoy them chilled or at room temperature, depending on your personal preference,” she says. It’s important not to dilute the water with ice from another source.

Candice explains that the distinct qualities of water are derived from its natural environment, a concept referred to as terroir. Factors, such as the type of rock formations, the duration of filtration and the mineral composition, contribute to the variations of taste in water. “The impact of climate change poses significant challenges to both the availability and potability of water. Additionally, climate change has numerous effects that can impact the quality of water,” she says.

Pairing water with a meal

Pairing water with food and wine involves specific techniques. “High-mineral waters are often paired with robust red wines, while lower mineral waters tend to complement white wines better. Sparkling water is typically not paired with any wine, except for dessert wines and effervescent water,” says Candice. The possibilities for combinations are endless and thrilling.

Water selection for food is based on the flavour profiles of both the dish and the water, as well as considering the characteristics of the wine being served. “Water menus have emerged as a rising trend in the hospitality industry, offering a wide range of water choices to enhance the overall epicurean experience. This allows diners to explore diverse options and elevate their culinary journey by choosing the perfect water to accompany their meals and complement the flavours and aromas of the food and wine,” says Candice.

Why shouldn’t you add lemon to water?

Candice says that both lemons and water are very healthy. However, they don’t belong together. “Lemons have been added to water to disguise the poor taste of some water. But when you learn that water has a unique taste and mineral complexity, you’ll also learn that lemons aren’t necessary and they destroy the taste of water,” she says.

Break Free: 8 effective strategies to get out of a rut

 

Getting out of a rut is about stepping outside of what’s comfortable and into your ‘stretch zone’ instead, says Helen Jane Campbell. She gave us 8 steps to forge a path out of mundanity…

Feeling stuck in a rut can be an overwhelming and frustrating experience, particularly for those of us navigating the complexities of modern life. Whether it’s in your career, relationships, or personal growth, the sensation of being trapped and unsure of how to move forward can leave you feeling unfulfilled and restless. This stagnation can sap your energy and enthusiasm, making it difficult to see a clear path ahead. Luckily, Helen Jane Campbell has the following tips to help you break out and find freedom again.

1.    1.   Define What You’d Like to Achieve

What does getting out of a rut mean to you? Once you know what you’re aiming for, your journey has begun. Write down your goals. If you’re not sure what success looks like, think about how you feel now versus how you’d like to feel in the future.

2.      2. Use Your Senses

Choose an uplifting track or a scent that helps you feel good. Listen to these tunes and/or smell this scent every time you work on your goal. This helps create a habit, and the association and repetition conjure up a sense of comfort and familiarity, which can be useful when you’re trying to make a change.

1.      3. Track Your Progress

Noticing and reflecting on how far you’ve come can help with momentum, especially if you don’t put too much pressure on yourself to follow a linear journey. Note down your starting point and look at progress over the long term, accepting setbacks. Simply scoring yourself out of ten is a quick and effective daily tool.

2.     4.  Involve Others

The support of others who have your best interests at heart can be an important part of getting out of a rut. The encouragement and camaraderie can be really motivating, whether you join a writing group or simply share your journey on social media. Knowing someone is expecting something of us increases the likelihood that we’ll show up, as we don’t wish to let someone else down – and our support can help them to achieve their goals, too.

3.      5. Carve Out Time

If you truly want to get out of a rut, give yourself some specific time in the day or week to work on it. Create a regular meeting with yourself to focus on the change you wish to make. You might have to let go of something else in order to make space for this.

1.      6. Be Playful

If your goal is around moving your body more, this doesn’t have to involve doing things you don’t like. Exploring new and fun activities can be part of the adventure. “I recently tried trapeze lessons, orienteering, and dance in my quest to move my body more,” Campbell explains. “It felt fun and, to me, less like a chore. I kept up the dancing and enjoyed trying the other activities, too.”

2.      7. Grant Permission

Giving ourselves permission to try new things or to stop repeating old patterns can be an important step. Consider writing yourself a permission slip, from you to you.

3.     8. Write a Letter to Your Future Self

Thinking of your future self enjoying the results of your efforts can be a real motivator for making brave changes. “When I run retreats, I encourage my clients to write a letter to themselves, which I then post back to them at a later date. There are apps that will do this for you digitally, too,” adds Campbell.

Six Surprising Benefits of Curiosity

Why?

That’s the question parents and teachers both dread and love to hear from kids. We dread it because, well, sometimes we don’t know the answer—or we’re too lazy or hurried to come up with a good one. But we usually do our best, understanding that curiosity is key to learning.

But did you know that the benefits of curiosity are not limited to the intellectual? For children and adults alike, curiosity has been linked with psychological, emotional, social, and even health benefits. Here are six of them!

1.     1. Curiosity helps us survive. The urge to explore and seek novelty helps us remain vigilant and gain knowledge about our constantly changing environment, which may be why our brains evolved to release dopamine and other feel-good chemicals when we encounter new things.

2.    Curious people are happier. Research has shown curiosity to be associated with higher levels of positive emotions, lower levels of anxiety, more satisfaction with life, and greater psychological well-being. Of course, it may be, at least partially, that people who are already happier tend to be more curious, but since novelty makes us feel good (see above), it seems likely that it goes the other direction as well.

3.     Curiosity boosts achievement. Studies reveal that curiosity leads to more enjoyment and participation in school and higher academic achievement, as well as greater learning, engagement, and performance at work. It may seem like common sense, but when we are more curious about and interested in what we are doing, it’s easier to get involved, put effort in, and do well.

4.      Curiosity can expand our empathy. When we are curious about others and talk to people outside our usual social circle, we become better able to understand those with lives, experiences, and worldviews different than our own. Next time you have the chance to talk with a stranger, especially someone who may be quite dissimilar to you, try engaging with them on a personal level (respectfully, of course) and showing them that you are interested in what they have to say.

5.      Curiosity helps strengthen relationships. One study asked strangers to pose and answer personal questions, a process scientists call “reciprocal self-disclosure.” They found that people were rated as warmer and more attractive if they showed real curiosity in the exchange (while other variables like the person’s social anxiety and their levels of positive and negative emotions did not affect the partner’s feelings of attraction and closeness). This implies that demonstrating curiosity towards someone is a great way to build your closeness with them.

6.      Curiosity improves healthcare. Research suggests that when doctors are genuinely curious about their patients’ perspectives, both doctors and patients report less anger and frustration and make better decisions, ultimately increasing the effectiveness of treatment.

Migraine Management

While a headache can mess up your day, a migraine can ruin it. This complex neurological condition involves a variety of changes within the brain that can cause severe pain. Migraine pain is described as throbbing or pulsating, usually on one side of the head, and can be accompanied by sensitivity to light and sound, nausea, and vomiting, says Fred Cohen, M.D., a headache specialist at Mount Sinai Medical System.

Migraine Solutions

Though it’s unclear what causes migraines, neuro-inflammation likely plays a role, says Dr. Cohen. Treatments focuses on calming this immune response. One option is triptans, which constrict the brain’s blood vessels, reducing inflammation. Another is gepants, which are designed to target a chemical messenger involved in migraine attacks.

There are also preventive strategies that aim to reduce migraine frequency and severity, including oral medications, injections, and even Botox, which was originally developed for medicinal reasons. Still, if you suffer from frequent migraines and need relief, here are three natural fixes Dr. Cohen suggests.

Magnesium

Cheap and without many side effects, magnesium is a common migraine treatment, says Dr. Cohen. Studies have shown that people with migraines often have reduced magnesium levels in their brains’ blood flow. Try taking a daily magnesium supplement (between 400mg and 600mg) made up of magnesium glycinate, which tends to be gentler on the stomach.

Acupuncture

Studies have shown that acupuncture can decrease the frequency of migraine attacks, says Dr. Cohen. This technique is believed to relieve pain by stimulating nerves that are particularly small and sensitive, leading to the release of the body’s own painkillers in the brain. Acupuncture may also enhance the body’s healing processes and improve blood flow.

Caffeine

Coffee lovers’ favourite stimulant can be a treatment in moderation but a trigger in excess, says Dr. Cohen. Caffeine reduces inflammation, which can lessen migraine pain. It can also help painkillers work faster and keep pain away longer. Research shows that one to two servings of caffeine may reduce headaches throughout the day. Reactions to caffeine vary from person to person, so try to keep your caffeine consumption as consistent as possible. Drinking too much caffeine can lead to dehydration, which can trigger a migraine.

WHEN SHOULD YOU SEE A DOCTOR?

If you have frequent headaches that involve moderate to severe pain or that significantly impact your like, talk to a doctor. Enduring head pain isn’t necessary, and reaching out to your doctor is a step toward relief, says Dr. Cohen.

Colourful, Creative Cooking!

I am sure you have all been subject to well-wishing parents or grandparents telling you to eat more fruits and vegetables in order to stay strong and healthy. And I don’t think anyone can’t fault their intentions. Fruits and vegetables not only provide colour and appeal to an otherwise uninspired plate of food, but they also provide much needed fibre, vitamins and energy.

Fibre promotes the development and maintenance of a healthy gut microbiome, regularity in stool patterns and blood sugar or energy control.

It is well known that certain colours of fruit and vegetables provide certain vitamins.

·       For example, dark green leafy vegetables provide a punch of vitamin K, while orange fruits and vegetables supply vitamin A.

·       Interestingly, the pigments that give fruit and vegetables their vibrant colours are in fact also bioactive compounds that offer unique health benefits that cannot be provided by the other colour groups. This finding has pointed to the variety of fruit and vegetables being as important as the number of servings you eat. Striving to hit your five-a-day? Try getting in your five colour groups a day too!

Reds

Red fruit and vegetables like tomato, strawberries, watermelon and red peppers contain the carotenoids lycopene and beta-cryptoxanthin. It has been found that lycopene reduces one’s risk for type 2 diabetes, heart disease, stroke and various cancers, such as breast, cervical, lung and throat cancer. Beta-cryptoxanthin offers, in addition, reduced risk for bladder cancer and hip fractures.

Orange/Yellow

Orange and yellow varieties like carrots, pumpkin, mango and cantaloupe contain the carotenoids beta-carotene, alpha-carotene, lutein and zeaxanthin. These carotenoids uniquely increase HDL-cholesterol (the type of cholesterol that is protective against heart disease), as well as reduce the risk of pre-eclampsia during pregnancy, fracture risk and endometrial cancer.

The pale yellow flavonols found in bananas, onion, garlic, apples, gooseberries, cauliflower and turnips have been found to uniquely improve exercise performance.

White

White fruits and vegetables don’t simply lack pigment. They in fact contain pigments called flavones, which can be found in white potato, dragon fruit, white nectarines, cabbage, and the flesh of blueberries. Flavones specifically reduce the risk of liver cancer, while also reducing the risk of smoking-related cancers.

Blue/Purple

The bluey-purple kinds like red cabbage, blueberries, eggplant, plums and black grapes contain tannins, betacyanins and betaxanthins. These pigments have multiple unique benefits, such as reducing the risk of hypertension and type 2 diabetes, while also improving inflammatory markers.

Green

Green fruits and vegetables contain chlorophyll, which uniquely improves seasonal allergic rhinitis.

In conclusion

The unique benefits of different bioactive pigments really solidify that a variety of fruit and vegetable intake can aid in enhancing overall health.

Hopefully this new insight will encourage you to get more creative with your meals to include a wider variety of colour!

Are you all out of oomph?

We all have those days when we’re out of energy. The to-do list is never ending but, seemingly, our motivation is not. There’s plenty we want to do, yet somehow we can’t bring ourselves to get started. Even plans that seem fun can become a bit of a bind. We’re not depressed, or stressed, we’re just out of oomph, and unsure how to re-start the engines.

There can be any number of reasons why we lose our pizazz and, although frustrating, we need to recognise that this enforced slow-down is actually a protective mechanism of the brain.

Our bodies and minds are intensely clever and attuned to our needs, even when we aren’t. When we experience a challenge, but push on through it, our brains deliberately reduce our motivation to continue, in order to force us to confront what is happening.

This cause could be a physical issue that needs addressing – fatigue from a virus that we worked through instead of resting; a vitamin deficiency caused by a diet high in convenience but low in nutrition; or just a plain old lack of sleep.

When we feel unable to jump into action, our body is saying ‘Pay attention to me; I need something!’

But it doesn’t just apply to physical health. Our brains are designed to keep us safe at all times and, as such, are alert to threats.

If we’ve been pushing on with a task or a situation whilst ignoring a gut feeling that something isn’t quite right, then our brains will reduce our zeal and hold off committing to action until we figure out what’s wrong. When we’re struggling to get going, it could be that our brain knows something is off.

Sarah Bostock, an experienced personal and professional coach, says that when something doesn’t align with our values, we quickly lose vitality: ‘Purpose and motivation connect to our ideals. If we can see the reason for our actions and how it aligns with our needs, then that brings with it a sense of drive.

Our oomph is connected to how visible that sense of purpose is to us. When we dip in energy, it’s often because we don’t feel connected to the things that matter most to us.’

 

This is why, whilst it can be tempting to try to remedy our mood with action, it won’t help us feel better. In fact, Bostock warns that ignoring how we feel, and driving ourselves forwards, may make us feel worse. We need to understand what has led to our lack of vivacity in order to get it back.

‘It’s helpful to sit with that uncomfortable feeling, as it can start to stir something in us,’ advises Bostock. ‘That in itself may evoke a change in direction that can help us find a renewed sense of energy.’

So, rather than ploughing on, Bostock tells us to explore our feelings further. ‘If we can sit with knowing that we don’t have our mojo right now and be curious about it, rather than engage in negative self-talk, then we can understand what’s underneath this feeling, which in turn will tell us what we need to do’.

 

The self-talk comment hits home hard. Know you are not alone in feeling frustrated and cross with cross with yourself when you cannot find your motivation. Why it is that we aren’t nicer to ourselves when we are already feeling low? ‘There are blueprints of behaviour that we applaud,’ says Bostock, ‘and being low in energy is not one of these.

‘If we don’t feel we are living up to these blueprints, and constantly compare ourselves to what we feel we should be achieving, that can fuel negative self-talk. It also means we’re spending what little energy we do have focusing on what we haven’t done or achieved, rather than switching our focus to a more positive mindset’.

The conversation reminds me that humans are behavioural creatures, and our actions and motivations are heavily influenced by our reward systems. If we don’t reward ourselves for completed tasks, then our brains have little motivation to do them again. Imagine a friend asked you to look after her kids for a few evenings as she has to work night shift, then didn’t offer you thanks. How excited would you be to do the same again?

We need to celebrate the wins along the way to ensure that we are constantly replenishing motivation. These rewards don’t need to be big or expensive. Treating ourselves to a break with a cup of hot chocolate, or dancing to our favourite song, can be enough to boost our brain and replenish our enthusiasm. The more we do it, the more oomph we build, giving us a store for the future.

Given that our mood and energy constantly fluctuate, then, how can we protect ourselves and notice the dips before we feel completely out of oomph? ‘Discipline’ was not quite the compassionate response we are expecting to this question, but Bostock describes the importance of building good habits when we are well, in order to protect us when we are feeling lower in energy.

 

‘We want to soothe our inner critic by being our own cheerleader. Building a discipline of regular practices that support our energy, and making time for daily reflection, protects us from running out of oomph’.

If you’re reading this when your energy is already low, seek out the company of others. Sometimes we feel that, unless we are on sparkling form, we shouldn’t be around others in case we bring the mood down, but Bostock reminds us: ‘We can get a lot of energy from others. We can have a thinking partner, who we can bounce ideas off.

'It doesn’t mean you immediately have to do something, but talking about it can stop us feeling stagnant, helping us to feel positive about the future.’

If your oomph is so low that you are struggling to get out of bed, then spend some time today daydreaming about what you will do when you have your energy back. Reminding our brains that this is temporary – that we will have energy again, and that we will be doing more in the future – can make us feel happier and more optimistic, which in turn lifts our energy.

It’s okay to be out of oomph every now and then. Trust your brain and body; they know what they are doing. Show yourself kindness and patience, and tune in to what’s happening for you right now. Once you know what it is that you need, you can get excited for when you get back your get-up-and-go.