Self Neglect, leading to Burnout, is a Pandemic Hidden in Plain Sight!
Reading GP Dr William Bird, the College of Medicine’s Nature Lead and a pioneer of Green Social Prescribing, talks to Sarah Stacey about the healing power of nature for every age group…
Think of the shapes, colours and sounds of nature: softness, curves, greens, blues, golds, dancing gleams of light on water, froths of pale blossom, bird song and burbling streams or splashing crashing waves – often long views to woods, lakes, hills under a big sky.
Now think of modern built-up landscapes: mostly shades of grey, with implacable lines, hard surfaces and high walls. It’s no wonder which environment our millennia-old brains respond to best.
“Being outdoors in nature is comforting and restorative,” says Dr William Bird MBE, a pioneer of what’s now called Green Social Prescribing and a supporter of our Beyond Pills Campaign.
Green Social Prescribing: Dr William Bird was an early passionate advocate of the power of nature to benefit health, a concept now recognised by the Government (Image: Pixabay/StockSnap)
“It goes straight to the autonomic nervous system (ANS). While hard unyielding shapes and surfaces cause a stress response – ‘there’s something wrong here’ – when we go back into natural surroundings, everything shifts round and the brain de-stresses and feels safe again.’
Green Social Prescribing is recognised by the Government, which says ‘The COVID-19 pandemic has highlighted the importance of being outdoors to people’s mental and physical health’. Seven sites were chosen and funded as pilot studies to research how nature can be used to improve mental health and wellbeing. Reviews are due this summer.
Dr William Bird pictured speaking at a College of Medicine event; the Reading-based GP says being in nature can help reduce negative thoughts
“When you feel negative or low,” Dr Bird continues, “and you go out for a walk in a green and/or blue space – whether to your local park or somewhere wilder, even wandering round your garden deadheading flowers – a lot of your problems fall away.
This reduction in negative rumination is because nature provides positive distraction away from ‘self’, which is a traditional method used to reduce negative thoughts. You could see it as a form of mindfulness.”
He points out also ‘the absence of visual cues of advertising and urban social hierarchy, which can trigger feelings of inadequacy’. (1)
As a family GP in the 1990s, Dr Bird set up the first Health Walk scheme, followed by giving his patients prescriptions for Green Gyms. The combination of contact with nature and companionship are, he discovered, major drivers of keeping people active. The benefits of exercise are recognised by NHS England as ‘the miracle cure we’ve all been waiting for’. (2)
“Our evolutionary survival instincts are intrinsically connected to finding shelter, water and food – so most of us subconsciously feel safe when we’re near those natural resources,” he says. Even the high pitched notes of birdsong are proven to be inherently relaxing and reassuring, compared to low sounds like the roar and rumble of traffic, which your evolutionary brain perceives as signaling predators on the prowl. (3)
For some adults, however, being in nature is far from a benign experience. According to Dr Bird, this is usually because they have not grown up with a relationship to nature.
“Sometimes creating this for an adult is as simple as having a picnic and a few beers in a local park,” he suggests. “But ideally we need to give children the chance to have that immersion from the earliest years up to the critical age of 12, according to research. They need to pull on welly boots and make mud pies in puddles and dig for wriggly worms with sticks. To build dams and collect tadpoles in a jar. To climb trees and splosh through streams. As they get older, they can join in groups walking, running or hiking, ore get involved in bird watching or forest bathing.” (4)
The nation’s schoolchildren have been encouraged to walk to school – tapping in at certain points with a card as they go – in the Beat the Street scheme, which Dr Bird helped devise
Converting a tarmacked schoolyard into a green space, perhaps with a garden or vegetable patch, has been shown to help stop bullying. In the former, bullies dominate, often forming gangs, whereas putting children into a natural environment stimulates the creative children to come out on top and bullying drops. There is a clear correlation between children being outside and greater resilience to disease and depression, as well as improvements in behavior for ADHD and autism. (5)
Interestingly, research shows that teenagers find nature important as a refuge. “There’s a lot of evidence that teens will go to a river or hillside, often on their own, to sit and contemplate away from miserable parents and horrible school. They feel comforted, almost safe and that there’s something bigger and separate from a situation in which they may feel judged, bullied or found wanting.” (6)
For older people with dementia, there’s evidence that helping them go into a garden helps to reduce agitation and become calm. (7)
I also know from a local prison governor in Dorset, he says, that having access to a garden with rescue animals soothes elderly inmates with mental health problems. Young offenders who have grown up in urban environments with little or no access to green or blue space derive significant benefit from the Parachute Regiment’s Airborne Initiative, which provides a five day residential course on Dartmoor aimed at reducing reoffending.
Two things Dr Bird is adamant about: firstly, ‘not being preachy – we mustn’t be the “We Know Best Brigade”. People need to find their own way – we can just signpost opportunities’. And secondly, these opportunities should be routed in the community and accessible via non-medical routes. “Of course it’s great if a social prescribing link worker suggests options but we also need people to be able to go straight to community groups to connect with nature.”
From his starting point in the 1990s with ‘more traditional’ health walks and green gyms – not, incidentally, recommended by his GP colleagues at that point – Dr Bird came up with the concept of empowering people by creating a free fun game for all ages and stages.
Taking place in a particular location over a period of weeks, Beat the Street turns towns into ‘giant games’ where people can get out of restricted environments and walk, run, cycle or even scoot to discover more options in their own neighbourhood.
In towns where Beat the Street takes place, 98 per cent of schools participate and, during the past six years, over 800,000 children have been encouraged to be outside in nature through the game. Teachers and parents are encouraged to take up the challenge and lead children to local parks and green spaces.
Over his 30 years as a ‘very happy GP’, Dr Bird has concluded that ‘for many chronic conditions, modern healthcare at best just delays the progress of disease – at worst it has no impact other than causing side effects and a lifelong dependency on healthcare. Connection to nature, however, can reduce chronic stress, increase social connections and increase physical activity. All of these can prevent and/or limit the progress of many diseases, outside the healthcare system.’
Footnotes:
These are in my diet weekly, are they in yours?
As ‘juicingtutorials’ suggest; these are great for juicing and we can make our own mix to suit our tastes😋
Great nutrient dense and vitamin rich superfoods, for me it’s super important as we climb up the decade ladder…
Thanks for sharing juicingtutorials
Eating healthy is important at any age but becomes especially crucial for baby boomers over 50. Why?
Okay, the bad news first. As we get older, our bodies go through some major changes, as nutritional expert Tara Collingwood M.S., RDN points out in an interview for Newsmax. "Men and women alike are susceptible to bone loss, muscle loss, hormonal changes, and the dreaded middle age spread," the dietitian explains. "We see and feel these changes in our achy joints, vision impairment, heart complications, weight gain, decreased memory retention, and lack of energy - all of which are tied directly to nutrition."
The good news? Eating the right foods can help prevent diseases, maintain a healthy metabolism, and help you look and feel good.
Win-win!
With that in mind, here are 10 super foods that boast a high nutrient-to-calorie ratio to keep your body performing optimally. You'll notice that some of these age-defying and disease-fighting super foods are items that you may already love and are sitting inside your refrigerator or pantry.
#1 Wild Salmon
The American Heart Association recommends eating fish two times a week, particularly fatty fish like salmon. Salmon is packed with vitamin D, potassium, B vitamins, and other important minerals, but that's not all. Fatty fish are high in omega-3 fatty acids, which helps fight inflammation, removes triglycerides from the blood, benefits arthritis, and may even help with memory loss and dementia. (By the way, omega-3 can also be found in other fatty, cold-water fish like herring, sardines, rainbow trout, cod, tuna, and mackerel.)
In addition, salmon is a complete protein, meaning it contains all of the essential amino acids. This is important since protein is what our bodies use for maintenance and repair. No wonder experts often put salmon at the top of their list of healthy foods that promote good health!
#2 Chia Seeds
Chia seeds are nutritional, energy-boosting dynamos and the richest source of plant-based omega-3 fatty acids available. The seeds are full of antioxidants, protein, minerals, plus soluble and insoluble fiber to help digestion.
The tiny seeds are also a "complete protein" containing all nine essential amino acids, rare for a plant-based source of protein. Another benefit? These little seeds have an unusual quality - when combined with liquid they swell and absorb more than 10 times their weight. That means adding a spoonful or two to meals will help you feel fuller while adding some crunch and texture. If you're trying to lose a few pounds, this can be helpful!
So here are a few fun facts about this super food. Although chia seeds have only become a popular health food recently, they've been around a long time as a staple of Mayan and Aztec diets. In fact, "chia" means "strength" in the Mayan language. Aztec warriors were known to use the seeds to give them high energy and endurance, especially during battles. And in case you're wondering, these seeds are the same ones used for the iconic Ch-Ch-Ch-Chia Pets that allow you to "grow" garden animals and characters. However, the seeds in these kits aren't approved for consumption, so head to a grocery or drugstore to enjoy the health benefits.
These nutritious seeds are virtually tasteless, so you can add them to just about anything including oatmeal, yogurt, smoothies, sauces, breakfast cereals, soups, and salads. Another popular way to eat the seeds is by making "chia pudding." Just mix some seeds with one cup of liquid like almond milk. After 15 minutes or so, the seeds "swell" and the "pudding" is ready to eat. Add some fruit, nuts, or other toppings for extra flavor. Just be careful about eating spoonfuls of the seeds by themselves which could pose a choking hazard.
#3 Avocados
This unique and nutritious fruit has 20 different vitamins and minerals along with antioxidants including carotenoids lutein and zeaxanthin which are valuable for eye health. Surprisingly, avocados have more potassium than bananas - an essential mineral that most older adults don't get enough of that helps reduce blood pressure.
Other bonuses: Avocados contain monounsaturated fatty acids, which numerous studies have shown can help lower levels of 'bad' LDL cholesterol while boosting 'good' HDL cholesterol. These fruits are also high in omega-3 fatty acids which, as previously mentioned, help remove triglycerides from the blood and lower inflammation.
#4 Blueberries/Blackberries
These small berries are full of nutrients including vitamins, potassium, minerals and antioxidants. Blueberries and blackberries contain high levels of soluble fiber which is beneficial for maintaining a healthy weight, lowering cholesterol, maintaining healthy blood sugar levels, and lowering blood pressure.
The berries rank the highest of any fruit for antioxidants including concentrated levels of flavonoids, a natural brain booster that helps reduce age-related declines in motor skills and cognitive ability.
When selecting berries, note that the darker they are, the more antioxidants they have. These fruits are also anti-inflammatory. The good news is that frozen are just as good as fresh and easy to toss on your morning cereal or salad.
#5 Almonds.
Nuts in general are good for our bodies, but almonds are the most nutrient-dense nut, ranking highest in protein, calcium, vitamin E (which helps skin stay supple), magnesium, and folate. Almonds are also high in manganese and copper which are necessary to form collagen and can help aging bodies look and feel younger.
An added bonus: Dieters who ate almonds daily shed 62 percent more weight and 56 percent more fat than those who didn't, a study from Loma Linda University in California found. "The fiber in nuts may prevent your body from absorbing some fat, speeding weight loss," says lead author Michelle Wien, R.D. Almond eaters also lowered their blood pressure, the study noted.
#6 Ginger
Ginger may be best known for its ability to soothe stomach aches and ease nausea. But it has so much more to offer.
This anti-aging herb is a good source of many nutrients, including potassium, magnesium, copper, manganese, and vitamin B6; however, the majority of its benefits for anti-aging nutrition come from its special phytonutrients called gingerols. As WebMD points out: "When you eat or drink phytonutrients, they may help prevent disease and keep your body working properly." Healthline adds: "Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects."
By the way, other herbs such as garlic and turmeric also contain anti-inflammatory properties that help relieve achy joints and stiff muscles.
#7 Matcha Green Tea
Matcha comes from the same plant as green tea, but since it's made from the entire leaf, it packs in a more concentrated amount of antioxidants and beneficial plant compounds.
The good news is that these powerful properties can help us baby boomers as we age.What makes matcha such a super food? Its key component is EGCG, a catechin linked to lowering risks to cancer, diabetes, heart disease, and liver disease. Loaded with antioxidants, matcha is known for its immunity-boosting and disease-fighting properties. According to Healthline.com, "Including matcha in your diet could increase your antioxidant intake, which may help prevent cell damage and even lower your risk of several chronic diseases."
EGCG is also linked to potential weight loss benefits. Matcha can crank up your metabolism, helping you burn more calories every day and process food more effectively. In fact, researchers conducted a series of studies on dieters and found that those who drank green tea lost more weight than those who didn't drink it.
The amino acid L-theanine in matcha, which stimulates the production of dopamine and serotonin helps improve concentration and memory. According to a study published in the journal Phytomedicine, regular consumption of green tea may even offer protection against Alzheimer's disease and other types of dementia.
An added benefit: Unlike coffee, the amino acids in Matcha help your body absorb the caffeine gradually which releases energy slowly and sustainably. Matcha promises a four to six hour energy boost that's just enough to perk you up.
Janie Zeitlin, a registered dietitian in White Plains, NY and New York City, says matcha is a "nutritional powerhouse," and "a valuable addition to any diet," but adds that moderation is best because of the potency. Most experts recommend drinking a cup or two a day.
#8 Beans
Experts recommend adults consume three cups of beans per week to promote health and reduce the risk of chronic diseases. With good reason.
This often overlooked super food is considered "heart healthy" since beans contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. Beans also deliver a powerful combination of vitamins and minerals, including blood-pressure-regulating magnesium, energizing iron, bone-strengthening calcium, potassium, and folate as well as antioxidants. Keep in mind, the darker the bean, the higher its antioxidant levels.
As a bonus, beans help raise levels of the hormone leptin which curbs appetite and thus can help you maintain a healthy weight. Beans are also metabolized more slowly than other complex carbs, helping you feel fuller longer while delivering a great source of energy throughout the day.
A comparatively inexpensive source of protein, beans can be purchased canned, frozen, or dried. To increase your intake, incorporate beans into main dishes like chile or soup, use as a filling side-dish instead of bread or potatoes, toss into a salad, or eat snacks like roasted chick peas or hummus. Have a variety of beans including kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas, fava beans, and lentils in your pantry and get creative!
#9 Quinoa
The South American grain quinoa is well-known to vegans and vegetarians because it's a complete protein and filled with antioxidants, vitamins and minerals, such as B2, magnesium, copper, iron, and phosphorus.
Quinoa is easy to use in place of other grains, pastas, or white rice. An excellent source of protein with sufficient amounts of all the essential amino acids, it packs more nutrition than most grains.
In addition, quinoa contains large amounts of flavonoids, including quercetin and kaempferol. These are potent antioxidants with several health benefits.
#10 Dark Chocolate
Okay, I saved the best for last. Who doesn't love chocolate? Just so happens that quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese and a few other minerals.
Dark chocolate also contains organic compounds that function as antioxidants, including polyphenols, flavanols, and catechins. Some studies indicate that consuming small amounts of dark chocolate on a regular basis can lower blood pressure and decrease the rate of stroke in women by 20 percent.
The darker the chocolate, the lower the fat and sugar content. However, don't go too crazy. Unfortunately, there are 170 calories in one piece (one ounce) of dark chocolate and the treat does contain sugar along with all those nutrients, so should be eaten in moderation. Still, I love that dark chocolate can be counted as a health food, don't you?
Keeping ourselves motivated at times can be hard.
Often we don't realise that people we interface with for various reasons, have a dramatic and either positive or negative influence on us... at times we all have to make tough choices regarding the time we spend with some, whilst others the choice is easy.
#BeMotivated #GuidingBodyAndMind #MakingADifference
Doing at least one thing each and every day in line with our values and goals will move us closer to the things we desire...
Accountability is so Important for us to reach our desired goals
If you got what you wanted, how would it change your life? I'm referring to achieving your goals or fulfilling your dreams. Have you given it any thought? Have you entertained the idea of achieving everything you desire?
Focus On What You Want
We habitually focus on what we don't want, to the degree it manifests in our reality. Unfortunately, we don't devote enough attention to our dreams and highest aspirations because we believe we are unworthy or unable to achieve our goals. Psychologists believe this is wired into our early nurturing, where our needs are not met via our parents or caregivers. It is why many people don't go after what they want because of the obstacles that stand in their way.
Does this describe you? Is there a small voice within you that laments the difficulties to achieve your goals? I'm inviting you to notice these thoughts when you reach for something outside your comfort zone. Therefore, we ought to nurture our innermost needs; our deepest wants and desires. I'm not suggesting this practice alone will help them materialise. Nevertheless, we've got to give ourselves a chance to cultivate our needs and create a space for them, especially if they are important to us.
Is this something you do often? Perhaps through visualisations or journaling? If not, is it a practice you're willing to undertake? Obviously, your desires will differ from others. For example, you might want to be in an intimate relationship or get ahead in your career, perhaps improve your health or finances. Whatever it is, we must connect with our deepest intentions and understand them better so we can give them life. In doing so, we discover important aspects about ourselves and whether our desires are worth pursuing. Otherwise, we might spend months, or years chasing after lofty goals that don't bring us the fulfilment we're looking for.
What Is Your Compelling Reason To Achieve Your Goals?
So, how would your life change, if over several months or years you achieved all your goals? Who would you become? How would you act? Who would you be surrounded by? Try to get a sense of this future, even if it is a glimpse. If you can visualise it, your subconscious mind will help you achieve it. Here's the caveat: your goal must be tied to powerful emotions and a compelling reason to achieve the goal. You must have a convincing WHY, imbued with powerful emotions, since they will help you achieve your desires.
Are you content with this so far? I realise I'm asking a lot of questions, but it is purposeful to help you get clear on what you want. I'd like you to understand that you can achieve anything you desire, as long as it is tied to a powerful reason. We must invoke energising emotions of love, gratitude, enthusiasm, and passion to bring to life our inner visions. I assure you, spending time alone with your thoughts, whether through journaling or quiet reflection, will save you years of hard work and disappointment. I've witnessed this in hundreds of coaching clients who pursued goals they thought would make them happy, only to realise they weren't fulfilled. It is why I coach clients to understand their underlying reasons for their goals and help them create a roadmap to achieve them.
Visualise Success To Achieve Your Goals
The key to achieving our goals lies in commitment and perseverance, but there are other factors we must take into consideration. For example, we must work intelligently and overcome setbacks and disappointments that emerge along the way. This is where we learn more about ourselves and the importance of our goals. We learn about the importance of making sacrifices to achieve our goals. Second, we must visualise ourselves achieving our goals and work diligently to bring to life our vision. Visualising a successful life involves planting the seed within our subconscious mind and nurturing it regularly. I liken it to the architectural drawings of a new house to be built. The more we visit the image in our mind, the better the instructions we give to our subconscious mind to achieve it.
Everything you desire lies on the other side of your fears and requires reconciling them to see what you are prepared to do to achieve your goals. Therefore, your powerful WHY (compelling reason) will help you overcome obstacles and challenges and motivate you to achieve them. The level at which you are willing to achieve your desires is based on your ability to overcome short-term setbacks for long-term success. Hence, why visualisation is a powerful tool because it is a mind map of your intended future.
Knowing this, I invite you to sit with your journal or phone and answer the questions in the opening paragraph with care and thoughtfulness. In fact, I encourage you to answer all the questions throughout the article. I want you to get a powerful sense of your desires and why you want to bring them to life. It is my experience that spending time on this exercise can save you time and disappointment. Getting what we want in life can be satisfying, if our goals are aligned with our highest vision. We must let go of competing beliefs and pursue our goals for what they bring to our life and the lives of others. After all, when our goals are for the greatest good of all, they are imbued with a greater intent and will come to life as long as we remain committed to achieving them.
Thanks for sharing @DoctorKlaper
#vegan #doctorklaper #veganfoodlovers
#plantbasded #guidingbodymind #planthealing
Blueberries are known botanically as Vaccinium of which there are several species. Blueberries belong to the Ericaceae family. The Cranberry and Bilberry are also from the Vaccinium Genus. The blueberry is a Perennial with dark blue berries.
Blueberries are Native to North America and Northern and Eastern Europe. They require extremes in cold temperatures to set fruit resulting in their lacking in popularity in Australia, though they can be seen in colder southern parts of Australia.
Depending on the species, Blueberries can range in height from a few inches to a few metres. The plants may drop their leaves or can also be Evergreen. The fruit is born of bell-shaped flowers that can be white, pale pink or red.
The Berries range in size from half a centimeter (0.5cm) to one and a half centimeters (1.5cm). The pale greenish premature fruit ripen through a stage of reddish colouring to the final purple like blueberry we recognise on the table.
Blueberries are rich in B Group Vitamins, vitamin C, Vitamin E and Vitamin A. They also contain Selenium, Copper, zinc and iron, Potassium, Phosphorous and Magnesium. Also a rich source of Manganese and Vitamin K.
The high Antioxidant and Mineral content has many benefits to our health. They can aid in the repair and symptoms relating to Overall brain health, Memory loss and may be useful for use in treating patients with Alzheimer's.
Blueberries are good for overall heart health and preventative maintenance. They are also ideal for calming the symptoms associated with Depression.
Regular ongoing consumption of Blueberries and other berry fruits can see reduce bouts of constipation and digestive and bowel related disorders.
Blueberries can be eaten fresh on their own or with cereal or a scoop of ice cream. They can be cooked in Pies and puddings and my personal favourite, Blueberry Muffins. Blueberries can be purchased Fresh from the Supermarket or Vegetable shop, they are available individually frozen or mixed with other berries. Blueberry powder is also available which can be used in cooking or mixed into drinks or smoothies.
Eating sufficient quantities of berry fruit especially out of growing season may not be achievable. Antioxidant and Vitamin Supplements may be a viable alternative to maintain health levels and keep on top of illness.
Precautions
Any health related topics have been included based on a long-term research into this area. None of the medical information listed should be considered a cure for any illness. Nothing listed here should take the place of advice given to you by your family Doctor.
Eric J. Smith is a qualified Horticulturalist and Permaculturalist. Eric writes about his interest in many areas of Environmental concern and brings into focus Changing Economic paradigms. Eric has a passion for Organic Gardening and Permaculture with an emphasis on the sustainable use of environmental systems.
Eric is the Administrator for Permaculture Connect and operates a Permaculture Design and Consultancy Service at Permaculture Lifestyle
Couldn't agree more 3 of my favourites and often my goto's, all with great Nutrient Density.
