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> APRIL 2021

Self-Care, Treat yourself to a little every single day and reap the wellbeing rewards......

You may be mindful that you need to take proper care of yourself, but due to the pressures of life, you refuse to do so. Self-care is something you should be aware of and consciously prepare for, rather than something that comes to you. Here is some self-care inspiration to give your mind, body, and soul a lift on a regular basis.

MAINTAIN ONE’S OWN SELF CARE - We are also our own harshest opponents, Constant self-criticism and the sense that you're slipping short of expectations is frustrating and can erode trust and self-esteem. Often, we want everything to be perfect as a way of keeping control, but life is often beyond our control. Start paying attention to when this desire for excellence occurs. Do you take it easy or force yourself to achieve more? What effect does this tension have on you? Can it, for example, affect your sleep habits, appetite, or interpersonal relationships? Consider what is driving these feelings. Adopting a ‘good enough’ approach can help to relieve the pressure and ease the burden.

OBSERVING GUILT - When we dwell on our faults and errors, we can be highly tough on ourselves. When you're feeling guilty, take a minute to notice how you're feeling and what's behind it. Is there anything we can take away from it? Is it an indication that you are not following through with your intentions or beliefs in any way? If this is the case, thank your guilt and consider making the necessary improvements. Remind yourself that no one is perfect and credit yourself for doing the best you can.

SEEKING JOY - Choosing to see the bright side can sound like a platitude – and it can feel impossible to do – but fresh and lighter moments are almost always there, and they are always worth finding out. Our desire to see the larger picture, through positivity, optimism, and respect for others, is the secret to happiness. Except under the most dire of situations, you have the choice to chose your response to the situation.

A POSITIVE OUTLOOK - Our minds have a 'negativity bias,' which means we pay more attention to negative events than positive ones, according to psychologists. This serves an evolutionary purpose in that it makes us alert to risk, but it also ensures we miss out on a lot of the small, daily pleasures that life has to offer. Learn to pay more attention to the positive experiences you have to savor them.

APPRECIATION - Every day, make it a routine to write down three new items for which you are grateful. According to study, the simple act would have a positive effect on the way the brain works within just three months.

THE JOY of LAUGHTER - Do you recall how it feels to be giddy with laughter; to be overwhelmed by the pleasure of a single moment shared with somebody you care for or with whom you will have fun? In a single breath, humour reduces anxiety and converts a frowning face into one that is alive and radiant. It doesn't take much to make you laugh just recalling something interesting that happened in the past will make you laugh.

SIMPLY BREATHE - You will usually sense yourself breathing in the upper part of your chest when you are stressed, panicked, or sad. Remember your breathing for a second. Then take a few deep breaths from your lower belly. Pause your breathing and note how easily you begin to relax. Make it a habit to breathe deeply. Be mindful and set aside time during the day to find somewhere a bit quieter to sit and focus.

> March 2021

Hair Raising Vitamins.......

While genetic and hormonal are the main causes of hair loss, diet and lifestyle factors can also have a major impact on your hair's health and thickness.

Vitamin intake is one significant hair health aspect that is sometimes ignored. Just as vitamins may improve your immune system and give you healthy skin, there may be noticeable daily consumption of known vitamins which can have a positive impact on the thickness, shine and health of your hair.

If you have found that your hair is beginning to thin, getting thinner, or eventually breaking/splitting apart, there is a possibility it may be due to inadequate intake of vitamins.

Fortunately, vitamins are incredibly inexpensive, so it is highly recommended to supplement your diet and/or have a full intake of the vitamins you need to keep your hair at its peak condition.

In this guide, I will share my recommendations for the best vitamins available to increase the health and growth rate of your hair. As well as the thickness, colour, shine and other hair care needs that have a noticeable effect on the way you look and feel.

Vitamin A, One of the most significant and controversial vitamins for hair health is vitamin A. The explanation for the debate surrounding this vitamin is that high doses of vitamin A, can cause an over production of oil that can cause you to shed hair, whereas healthy levels can promote hair growth.

In restoring damage to your hair, vitamin A plays a major role. It also keeps the scalp free of a feeling of tenderness, soreness and discomfort by supporting the production of scalp oil. Consuming the correct quantity of Vitamin A, can see a substantial improvement in the rate at which your hair grows.

If you have not noticed any of the effects of a deficiency, there is no need to supplement vitamin A. However, you'll be just fine with the amount found with most multivitamin supplements if you want to top up your vitamin A.

Vitamin B12, plays an important role in promoting healthy hair growth. Unlike other vitamins that are rapidly absorbed by your liver and excreted after absorption, your body can store excess vitamin B12 in your liver to use when it requires it. To ensure that you are never deficient, this makes it easy to improve your vitamin B12 levels with a supplement.

There are also other severe symptoms of vitamin B12 deficiency, making it essential for you to talk to your doctor if you think you are affected.

Biotin is a B vitamin that plays a major role in promoting healthy hair development. Biotin appears to have an important role in growing thicker, healthier hair, as well as playing a role in preventing hair loss.

It is fairly easy to regulate your intake of biotin. In fact, if most individuals eat foods such as eggs, almonds, sweet potatoes and spinach, there might be no need to worry about it.

The best course of action is to see your doctor if you are worried about biotin deficiency. With a simple blood test, a biotin deficiency is easy to diagnose, and your doctor will be able to provide you with supplementation advice.

Chances are that you get more than enough biotin from your diet, and while supplements are not likely to harm you, their efficacy is not yet proven for non-deficient people.

Vitamin C, plays a major role in keeping your hair thick, robust and healthy, although you may not think of it as an essential vitamin for hair health. Research suggest that vitamin C is an essential component in the synthesis of collagen. Simply put, this means that it is necessary to get your daily dose of vitamin C to ensure that your hair, skin, nails and other body parts are strong.

Even the thickest hair can become thin and brittle without enough collagen, causing serious issues no matter how full your hairline may be.

The good news is that one of the best vitamins for consumption is vitamin C. By eating plenty of fruits and vegetables rich in vitamin C, or just by consuming a vitamin C supplement each morning, can boost the health of your hair.

Vitamin D, Low vitamin D levels can lead to hair shedding and temporary hair loss, just like the other vitamins mentioned above. Most people understand vitamin D as the "sun vitamin," because when your skin is exposed to the sun, this vitamin is formed. Vitamin D is technically a set of vitamins, all of which play an important role in promoting overall good health.

There's a possibility that low vitamin D output might be the culprit if you don't get a lot of sunlight. Fortunately, there are numerous ways of solving this problem. Taking a vitamin D supplement is the first, which is more of a band-aid solution than a cure. This is a simple and effective way to get immediate relief if you're deficient in vitamin D.

Improving the sun exposure is a safer long-term solution. Fast 10-15 minute sun exposure sessions will help you get all the vitamin D benefits of spending time in the sun without harming your skin, all while serving as an easy way to enhance your tan.

Vitamin E, is arguably the most essential vitamin for promoting hair development, so much so that it is commonly used to promote the rapid growth of thick, solid and healthy hair in homemade topical formulations.

Vitamin E is, like many other vitamins, an antioxidant that is essential for body tissue building and repair. Vitamin E plays a major role in supporting the growth and regeneration of your skin and hair, in addition to protecting your eyes, heart and internal organs.

There are many ways to give vitamin E a boost to your hairline. The first is to add foods that are high in vitamin E to your diet, such as spinach, broccoli and avocados. You can also add vitamin E to your diet by eating more almonds, peanuts and hazelnuts.

Taking a vitamin E supplement is another choice. The capsules of vitamin E are very cheap and readily available, making them simple to add to a stack of supplements. In most men's multivitamin supplements, you'll also find vitamin E as an ingredient.

> February 2021

Mamuna’s Valentine Survival Guide!

We probably have fixed ideas about what brands us in high spirits on Valentine’s day. If you are already coupled up, spending time with your loved one in a romantic setting might be desirable even if that is just going to be at home this year.

Our pre-conceived ideas about what makes us happy on Valentine’s Day usually includes our desire to be coupled up (for one night only! Just kidding), just like Tom Hanks and Meg Ryan or Cary Grant and his Girl Friday!

This time of year melts the heart of most cynics. It goes without saying, this year will be altogether unique with lockdown in place with limited ways to celebrate and express just how we feel about our significant other.

Back to the present day, with magical gestures of romance and the ever and ever bit, it seems like it’s in a land far far away. Scratch the record! What do you mean it is!!! Questionably, Valentine’s Day, is the only one day in the year that marks one’s commitment!?

Whatever your circumstance and whoever you choose to spend Valentine’s Day with, in Person or on a virtual platform, be sure to make it stress free and create a happy and loving environment. 

To avoid disappointment, make the day a positive and uplifting experience, try these simple steps to ensure you both have a great Day …..

Plan ahead– forget fancy, Valentines’ is all about hearty and comforting dishes that are easy to eat and prepare (If dietary requirements are in place, speak to your dietician for advice).

Set the mood– The key to a great evening is keeping you both feeling warm and merry. You don’t have to be overindulgent to create an atmosphere. Research shows that the smell, aroma and mood appeals to the senses much more and sets the tone for the evening ahead.

Lock in with a virtual date- if you are single, this is a great way to set up a date with that someone, friends or family. The concept of virtual meetings is no longer new to our lifestyle since March 2020 and seems to be a real hit with those that have Covid 19 restrictions in place. All sorts of activities can be at play including cooking and dining together, watching a movie and playing games. Don’t forget to make an effort, give your hair a flick or a bounce, dust down that dress, reach for the stilettos and bring it on!

So it’s not quite what we expect,never the less STRIP IT BACK and just be you and tell yourself that whatever happens you will make the most of the evening be it with that special person or with friends/family.

Capture the moment- So however your Valentine’s day celebrations turn out, have fun. Create unique memories for you to look back on. Whether we are in a relationship or are single the paramount desire is to be happy. Choose to be happy now!

Affirmations are a great way to certify a healthier mind and focus on all the positive things to ensure a wonderful time. By achieving self-prophecy through affirmation ensures a commitment to having a great time. Mantras /Affirmations are not only used to recite but alternatively they can be used as a constant reminder! Try writing them down on post-it notes, to act as a daily reminder. It will help to gather momentum and make the day even more thrilling!

Lighten up!The imperfections make the Day more memorable! Not all can be achieved, and the chances are there will be a romantic meal up in flames. Despite the unforeseen circumstances, remember it will be notable in the years to come.

Whether we are in a relationship or are single the overruling aspiration is to be happy, so no matter how your Valentine’s Day turns out, make sure you have fun. 

> January 2021

New Year, New You…..

We all like to set New Year’s resolutions with the best of intention; with life being so busy, even the idea of a well-being overhaul can leave us feeling nauseas, dizzy, clammy or at worst make us all want to spontaneously combust. However, small changes can make all the difference. By tweaking our lifestyle, can benefit us all immensely and leave us brimming with a newfound confidence.

The New Year is the perfect time to boot out old bad habits and kick start healthy regimes including starting a fresh new look and insight on what changes you want to make during this coming year. After all, we all yearn for change in the New Year and are renewed with enthusiasm for exercise and self-improvement. We often look to join classes, outdoor pursuits or purchase the latest cookbook to maximise these lifestyle tweaks to the greatest effect to make us look and feel great. Although most of can’t get to the gym or classes just now we can get outdoors to exercise or do so from the comfort of our own homes.

The small things are the biggest changes from swapping your fried breakfast to a grill up instead or getting the urge to to go for a walk instead of watching TV Replacing an unhealthy habit with a healthy alternative is one of the most important things you can do to improve your health! Find an activity that you feel is right for you and make every effort to include it into your lifestyle.

As well as maintaining a healthy dietary requirement and seeking an active lifestyle, being on the go and being switched on almost all the time leaves us feeling drained of energy not to mention sleep deprived.

The cold temperatures will tempt us to go into natural hibernation as winter continues, so how do we ensure that we stay fit and motivated over the winter months?So why not help yourself and boost your vitality by adding the adapting the following tips to your lifestyle.

#1- Once you’ve decided on which resolutions you wish to continue with, make sure that you keep a daily record of your set goals. To achieve any health goal, you must want it. Try and sustain your motivation in order to succeed.

#2- Set a target for weight loss, plan for exercise and prepare healthy meals. Using a tracking system on your progress, enables you to monitor your achievements and keeps you motivated and feeling great.

#3 - Organise your exercise and fitness regime. Look at your diary and schedule your work-out hours at least 3 times a week.This can include outdoor activities including walks and cycling.

#4 - Don’t forget to plan enjoyable activities into your lifestyle in advance and include your family and/or friends (providing they are in your bubble) to have some fun with.

#5-Enlist and encourage everyone that you know. Remember, good behaviour affects how we feel. Since most of us show our love and appreciation with a hearty meal and most tend to share their troubles over a cup of tea, take the opportunity to make it a group effort to eat more healthily and reducing your caffeine intake.