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You know we love our sustainable living community and nurture our special relationship with each one of you. In these uncertain times when we need to keep social distancing, we want you to feel we are very close still. That is why we have put together this list with the best health and wellness tips. This list is valid not only while we are in lockdown. In reality, we should really try to stick to this. Why? Just because it is good for us! And if we do it consciously, it will also be good for the environment.

There goes the list!

OUR 15 WELLNESS TIPS

As the ancient saying goes, “mens sana in corpore sano”. Something like a healthy mind in a healthy body. And it is very true as we have to take care of our mental wellness as much as of our physical health. Here you have tips for both.

1. Eat Healthy and not too much

The first healthy tip had to be related to food. If you have no time for eating healthy, sooner or later you will have to find time for being sick. We are what we eat. That is why we need to pay attention to our nutrition and nourishment. Ideally, we should always try to eat healthy food. What do we mean by that? Well, food that is not uber processed. The closer to its natural form the better. For your wellbeing we recommend you eat:

  1. Lots of vegetables and fruits. They are loaded with fiber, vitamins, minerals, and flavor!
  2. Use olive oil, instead of other oils or fats. Well, I’m Spanish and this is our secret recipe for our famous Mediterranean diet.
  3. Add some herbs & spices to spice up taste and enjoy extra benefits. For example, ginger or turmeric has anti-inflammatory and antioxidant effects.
  4. Eat enough proteins -it can boost your metabolism while making you feel full enough to automatically eat less. If we control the cravings, we will be controlling better what we eat. Nuts, for example, are delicious and have lots of magnesium, vitamin E and fiber.
  5. Eat eggs and fish, better than red meats.
  6. Go vegan for a few days! We don’t want to convince anyone to go vegan, but why not give it a try?
  7. Avoid sugars, fast food, empty calories, refined carbs and above all.. avoid extreme diets. They don’t really work and they make you cranky. Just introduce little by little some changes in your diet and see the benefits.
  8. Take probiotics and fiber. Your gut microbiota is key in your overall health. It boosts your immune system, defends your organism from other bacteria and is critical to avoid inflammation and obesity. So make sure you keep your gut clean and your gut flora flourishing.
  9. Eat what you need. The right size portion for your body, and if possible a little bit less. Don´t overeat. Especially in times of stress and anxiety, we tend to open the fridge and stuff ourselves. Creme caramel is my sin… but don’t tell anyone!
  10. Don’t eat at all times. Try to avoid frequent snacks. Do you really need a coffee and a cookie every 30 minutes?
sustainable living eat healthy eating

2. Do Exercise

Here cardio is the name of the game. Also, try to lift weights and work your core muscles as much as possible. Did you know that reducing belly fat will lead you to improve your metabolism? Get a personal trainer, use one app or just follow some cardio classes online and burn all the extra fat and frustration.

Quarantine is not something we are used to, and the lack of movement is for sure taking its tool in our organism. While quarantining, we are doing Zumba together. It is fun and has all of us moving!- including the little one! 😉

do exercise sustainable wellbeing

3. Ommmm Meditationnnmmmmmm

Find a tranquil spot, sit down, breathe in deep and start unwinding… Do you need help with some guided meditation? Our friend and ambassador Stefania Brunori is an amazing yoga teacher and her meditations are fantastic. There you have a good chain of things to do… cardio, stretch and relax.

sustainable living meditate mental health mentally strong

4. Take care of your relationships

I know it might sound unscientific (is that even a word?), but actually this is backed by science and nerdy studies. If you feel loved, you will live longer. So, take care of your friends and family and nurture those relationships. Everyone in your life is here to teach you something and you are also in theirs to teach them something. When you are open to this, you see the Universe sends you amazing people to learn your lessons and improve.

sustainable living relationship tips

5. Sleep well

The next wellness tip we tend to take it for granted but as a recent mom, I can tell you that sleep deprivation is the worst thing in the world. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. Not only that it can also lead to weight gain and obesity. So, what to do?

  1. Don´t eat heavily before going to sleep or give your stomach some time to process the food before going to bed.
  2. Avoid screens. All those bright lights will make you awake even when uber tired.
  3. If you are seriously sleep-deprived or suffer from insomnia try some valerian or Melatonin. Melatonin is the natural hormone our body will create while sleeping.
sleep well how to improve mental health, mental therapy

6. Drink plenty of water

We are mostly water. For us, it is vital to be hydrated and drink enough water. See, I said water and not liquids. (I am very much against fizzy drinks). When I don´t drink water, the first symptoms for me comes as a headache.

The best time to drink water is before meals. One study showed that downing 2 cups of water 30 minutes before each meal increased weight loss by 45%. My mom has been doing this every morning for years and she is one of the strongest women I know. She will just drink 2 glasses of water first thing in the morning, go have a shower and start her day.

sustainable wellbeing

7. Take your vitamin D

Ideally, we should enjoy the outdoors to take our daily dose of Vitamin D. Our bodies process this vitamin from the Sun. So we need to be under it for at least 15 mins every day.  If we are in the middle of the Quarantine, and we can not go out, see if there is a terrace where you can sunbathe or sit in front of the window. Vitamin D triggers the production of Serotonine, takes care of our bones, keeps at bay depression and lower the risk of suffering cancer. If you are pregnant, it is even more important as this deficiency can affect baby development.

If you are not sure if you are Vitamin D deficient, check with the doctor or have them in pills as a supplement.

vitamin d sustainable living how to improve mental health, mental therapy

8. Connect with Nature

Nothing can beat the experience of being surrounded by nature! We belong to Mama Earth and that is why this connection is so important for all of us to thrive. Hug that tree, feel the grass on your feet, the sun in your face and the wind in your hair. Ahhh! Breath in. You are alive. A little bit of fresh air and connection is all you need if you feel down, anxious or stressed. While in the house, see if you can grow some vegetables at your terrace. You don’t need anything sophisticated.

Let me tell you how I am doing it. Using the egg containers as mini pots to start the seeds. I have planted so far tomato, peppers, pumpkins, and lentils. All from food scraps! Sustainable and easy and you don’t need much space.

9. Do things that make you happy

I know it sounds cliche, but this is key. Because when we are happy, we produce dopamine which in turn makes us feel happier and inspired. Our mood is very much dependent on hormones, so we better have them on our side.

Put on some music and indulge in that hobby of yours… In my case, I love dancing, writing, playing with my little daughter and listening to podcasts. So every day I make sure I have a little bit of it. My friend Elianne enjoys baking and wakeboarding, my husband enjoys Netflix and reading… Whatever it is you love doing, just do it!

There is one book I recommend you if you are interested in the pursuit of happiness: The Happiness project by Gretchen Rubin.

10. Have a happy mindset

I know that now with coronavirus, we really don’t know what is coming next. Some people talk about the health and economic disaster, COVID-19 is going to mean for the whole world. But the truth is that we can not control what it might come, yet we can control our thoughts. Feed your mind with positivity and happiness.

And avoid toxic people that bring you toxic thoughts. It is not good for them but what is more important, it is not good for you! Just say Khalas!

hug kiss how to improve mental health, mental therapy

11. Hug & Kiss

And caress, and whisper, and tickle, and play with his/ her hair… We are social beings and we need that physical interaction. It is part of being human. If you have your partner, your friend, your daughter… or your pet! Just make sure they know you love them!

12. Take care of yourself

All the above is already taking care of yourself, yes! But with this heading, we want to remind you that it is important to have your Me-time and do something that relaxes you. Light a candle or an oil diffuser, put your feet in hot water or in that foot massager. Just indulge!

13. Avoid the routine or not!

There is something I learned in my years around the world. We are individuals and each one of us has their personality traits, likes and dislikes certain things. Some people say that routine is great for them as it provides them with some level of certainty and control. Others need quite the opposite. Excitement and unpredictability.

Most of us live in between, with lifestyles that need some routines and happy to break them when on holidays for example. So, just listen to your inner voice and if you are the adventurer type, follow your gut and go off the beaten path more often.

14. Avoid addictions

No need to say drugs, alcohol, etc… are no good for you. Really stay away from them. The thing is that some people have some kind of addictive personality and tend to go all aboard … coffee, sugar, fast fashion, fast love, gaming… To sort these issues, you have to go to the origin. You might even need some professional help to find the way. We don’t have the cure for all of this- except fast fashion. 😉

Related article: HOW TO QUIT FAST FASHION

15. Watch your posture

Avoid backaches and pain, show your inner light when walking into a room as my ballet teacher used to say. To maintain a good posture at all times, place your body in a neutral position so that your pelvis, trunk, and head are in alignment. Stretch like a cat every now and then during the day if you are working on the computer for long. It feels great!

So, this is our list of sustainable wellness and health tips. It works for us and would love to know if it also works for you. Do you have any other tips you would want to share? Let us know in the comments or with the Contact us form.

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