Put Some Positivity Into Your Life

"Winter Is Coming", the famous and very quoted Game Of Thrones phrase is slightly redundant at this time of year in the UK, hurrah!  We are almost through the worst of it now and those long-dark winter months are (almost) finally over and the phrase can now be replaced with "Summer Is Coming" .  Now, I can't quite imagine this becoming the new 'phrase-of-choice' but it certainly makes me a happy gal!  So with Easter only a couple of weeks away, the temperatures becoming moderately warmer, and the days getting considerably longer...let's shake off any negative mindset and remind ourselves of the importance of positivity to change one's day, week, month and year.  Here's a look at five everyday places to add some positivity into your life.

Mobile Phone

I think we all love a bit of social media and know firsthand that our mobile phones are a blessing and a curse. While it may provide us with endless hours of entertainment, it can  also be a source of negativity. More specifically, it is easy to compare oneself or one's life to others when scrolling through social media feeds. Remind yourself that you should never compare yourself to another person and that in many cases, happiness (and reality) is usually very different than the screen suggests.

Eating Zone

Whether this is your desk, a table at the best place in town, or a quiet spot in your garden... remember to have a positive mindset when it comes to food. As always, it is important to eat healthy, but don’t think of eating healthy food as a challenge, rather a way to promote positivity in your life. If you eat clean / well, you feel clean / well – it is as simple as that. Incorporating healthy foods into your diet will promote a positive mindset and fuel your body with the nutrients it needs to keep your energy and spirits up.


The Looking Glass

As cliche as it may sound, placing sticky notes around your mirror with some words of inspiration will actually make a difference. You don’t have to put a cheesy phrase on the note to promote positivity, but do pick an aspect of your life that you want to improve – from posting about having a positive body image to recalling a source of motivation to keep up your efforts.

The Gym

If you have been reading my blog, you'll know I am a huge advocate for keeping fit.  However, it is not always easy to motivate yourself to find the time to squeeze it into a busy schedule. Nevertheless, it is critical for your emotional wellbeing to get some exercise, whether it is going for a walk/jog around a local park, or doing a workout class with a friend. Use exercise as an excuse to take some time-out for yourself each day and don’t view it just as a way to lose weight, but rather as a way to get in a positive state of mind for leading a healthy lifestyle.


Your Home

Whether you are living with your family, friends or flatmates, spread some positivity to those around you by encouraging positive behaviour. The above steps will help your personal well-being when it comes to promoting positivity....and now it is time for you to teach these tools to others.  Spread the positive vibe and reap the benefits.

How Exercise Is An Anti-Inflammatory

It’s well known that regular physical activity has health benefits, including weight control, strengthening the heart, bones and muscles and reducing the risk of certain diseases. Now, according to new research we can add inflammation control to the list.

The findings, by Scientists at University of California San Diego School of Medicine, have encouraging implications for chronic diseases like arthritis, fibromyalgia and for more pervasive conditions, such as obesity.

In the study, published in Brain, Behavior and Immunity, 47 participants walked on a treadmill at an intensity level that was adjusted based on their fitness level.

Blood was collected before and immediately after the 20 minute exercise challenge. Results showed that a short session of moderate exercise can stimulate the immune system, producing an anti-inflammatory cellular response.

“Our study found one session of about 20 minutes of moderate treadmill exercise resulted in a 5% decrease in the number of stimulated immune cells producing TNF,” said senior author Suzi Hong, PhD, in the Department of Psychiatry and the Department of Family Medicine and Public Health at UC San Diego School of Medicine.

What’s happening?

Inflammation is a vital part of the body’s immune response. It is the body’s attempt to heal itself after an injury; defend itself against foreign invaders, such as viruses and bacteria; and repair damaged tissue. However, chronic inflammation can lead to serious health issues associated with diabetes, celiac disease, obesity and other conditions.
The brain and sympathetic nervous system – a pathway that serves to accelerate heart rate and raise blood pressure, among other things – are activated during exercise to enable the body to carry out work.
Hormones, such as epinephrine and norepinephrine, are released into the blood stream and trigger adrenergic receptors, which immune cells possess.
This activation process during exercise produces immunological responses, which include the production of many cytokines, or proteins, one of which is TNF (tumour necrosis factor) – a key regulator of local and systemic inflammation that also helps boost immune responses.
“Knowing what sets regulatory mechanisms of inflammatory proteins in motion may contribute to developing new therapies for the overwhelming number of individuals with chronic inflammatory conditions, including nearly 25 million Americans who suffer from autoimmune diseases.”

A step forward

“Our study shows a workout session doesn’t actually have to be intense to have anti-inflammatory effects. Twenty minutes to half-an-hour of moderate exercise, including fast walking, appears to be sufficient,” said Hong.

“Feeling like a workout needs to be at a peak exertion level for a long duration can intimidate those who suffer from chronic inflammatory diseases and could greatly benefit from physical activity.”

“Each time we exercise, we are truly doing something good for our body on many levels, including at the immune cell level,” said Hong “…knowing that exercise can act as an anti-inflammatory is an exciting step forward in possibilities,” said Hong.

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