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I hope you had a great w/e.

 

More importantly.

 

How are you feeling?

 

Sooo many people are sick and run down at the moment.

 

Why?

 

2 words.

 

Sleep & Stress.

 

Sleep is a MASSIVE game player in fighting the lurgy and essential to help your body restore balance and keep your immune system in tact

 

If you get enough quality sleep of around 7-9 hours then congratulations you can ‘tick’ the sleep box.

 

But.

 

If you’re going to bed late, don’t sleep well and get up early (I suspect this applies to many especially parents).

 

P.s

This includes the weekends too!

 

It’s going to have a SERIOUS impact not only on your ability to fight the lurgy but also energy, mood and fatloss.

 

Add stress to the mix because let’s face it on a scale of 1-10

 

(1 = lowest, 10 = highest)

 

I bet most people reading this are at least a 5.

 

Stress has an ENORMOUS negative effect the body and again completely destroys your immune system.

 

Crank that stress levels up with Christmas festivities, accompanied by lack of sleep, poor food choices and alcohol

 

BOOM – Lurgy central!!

 

So HOW can you fight back?

 

Here’s 6 simple tips to help you sleep more, stress less and boost your immune system.

 

1. Go to bed at the same time

 

Having an evening routine and going to bed at the same time each night will help train your body and brain to know when it’s time to wind down and sleep.

 

It’ll also improve your sleep quality, boost your immune system, energy and mood.

 

2. Eat nutritious foods

 

Think fruit, veg, herbs and spices rich in vitamins, minerals and antioxidants.

 

Try to cut down on processed, sugary crap as this weakens your immune system and causes inflammation.

 

You don’t need to cut out, tis the season after all but try focus on moderation and the 80/20 rule.

 

80% nutritious foods – 20% flexibility.

 

3. Take at least 10mins out your day for you

 

Whether you have a quick workout, read or just sit their in silence with a cuppa this will INSTANTLY help reduce your stress levels.

 

4. Avoid alcohol

 

In a recent study, drinking higher doses of alcohol found to reduce the amount of REM sleep and resulted in a shallower sleep during the latter half of the night.

 

REM sleep happens about 90 minutes after we fall asleep.

 

It’s the stage of sleep when people dream and it’s thought to be restorative.

 

Disruptions in REM sleep not only depletes your immune system, it can also cause daytime drowsiness, poor concentration and increase your food cravings.

 

5. Make a list

 

With so much going at the moment, things you need to do can fly in and out of your head faster than Santa on a jet.

 

This can also make it all rather overwhelming.

 

Making a daily to-do list with the 3 most important things at the top in order of priority is a super simple way to help alleviate stress and increase your chances of getting stuff done.

 

6. Wash your hands regularly

 

Something we’re being told constantly from all directions right now and fairly so.

 

Germs, bugs and viruses (not just Covid) are EVERYWHERE and get transmitted so easily by touch.

 

Keep your hands germ free by washing them often or simply use some anti-bacterial gel especially around the supermarket, office, gym or when your kids come home from school!

 

However, despite our best efforts.

 

Sometimes….we just get sick.

 

So What Do You Do?

 

It’s highly tempting to feel sorry for yourself, turn to ‘comfort’ foods and take your frustration out on others.

 

 

However, this will accomplish absolutely NOTHING.

 

Here’s 4 tips I personally use to help me get through as best I can when I’ve got the cold or feeling unwell.

 

**  Accept the situation – it’s temporary.

 

**  Cancel work/other commitments if necessary – your health comes first.

 

**  Make goals and have a plan of action for when you feeling better.

 

**  Remind yourself if you skip a workout or 2 – it’s OK.

 

Here’s to fighting back, sleeping better, stressing less & feeling happier : )

 

Lee ‘feeling thankful to be lurgy free this year’ Donald x

 

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