A strong connection with the natural environment is fundamental for good health.

Phase 1

Wellness Challenge

 

Nature

Spending time in nature is incredibly healing. It can lower blood pressure and stress hormone levels, soothe the nervous system, enhance immune function, reduce anxiety, and improve mood.

As stress leads to inflammation which is the precursor to health issues, reducing stress levels by simply being outside in the sunshine is a simple and effective strategy.

This week in addition to the nutrition program, I would like you to spend a minimum of 1 hour per day outside. The more time the better. Take a walk in a beautiful location and get good skin exposure to sunlight.


>> Spend a minimum of 1 hour per day in nature.

Meal plan and shopping

 

Week two should be a bit easier to get into the flow and you should be feeling better, more energy, stable blood sugar and less food cravings. We will be complimenting this weeks nutrition with some simple wellness activities.

Day 08

 

Daily sun exposure is so important for optimal health. The more skin you can expose to the light rays the better for vitamin D synthesis. Be sensible, if it's very hot use a good quality zinc based natural sunscreen to protect yourself from harmful rays. As well as vitamin D synthesis sunshine raises dopamine levels, and also helps regulate adequate production of melatonin to help you sleep better.


>> Spend 1 hour in nature today.

Day 09

 

Touch the trees and plants - it’s beneficial for building a healthy and diverse microbiome and strong immune system. Enjoy your surroundings. Listen to the birds and the wind in the trees or the waves on the beach. Walk barefoot if you can. Connecting your skin with the earth is also good for electromagnetic balancing - known as 'earthing' or 'grounding'.


>> Spend 1 hour in nature today.

Day 10

 

Breathe deeply and relax. Mindfulness and meditation are easily achieved in the natural environment, so make time for yourself to unwind outside. Walk, jog, cycle, wild swim, do yoga. Move your body and switch off from all the other demands in your life.

>> Spend 1 hour in nature today.

Day 11

 

Have you noticed you are sleeping better this week? When we take time to live more harmoniously with the natural environment, we experience more wellbeing and better sleep.

Sleep is so incredibly important. Every organ in your body has it's own body clock and performs different functions at night. It's when we reset from the stresses of our busy lives, and everything comes into balance again. Inflammation is greatly reduced after a night of quality sleep.

Melatonin is the sleep hormone which is produced by the pineal gland, which rises naturally in the evening as the sun goes down. If you are able to reduce artificial light in the evening this will greatly help with melatonin production and better sleep. It is also being studied for its powerful anti-inflammatory effects to regulate the activation of the immune system, reducing chronic and acute inflammation.

>> Spend 1 hour in nature today.

Day 12

 

Our sense of smell is linked directly to the limbic brain and is called the olfactory system. This is the part of our brain that regulates the central nervous system affecting a wide range of behaviours including emotions, motivation, and memory.

This is why a smell can conjure up strong emotions and memories!

Aromas are also very powerful healing mechanisms. The scent of a pine forrest is known for having a clarifying, uplifting, and invigorating effect.

>> Spend 1 hour in nature today.

Day 13

 

Being in nature stimulates all the senses and brings us back into homeostasis. Our lives have become increasingly less natural, more man-made and stressful.

When we make time to re-connect with nature we immediately begin to feel better.

>> Spend 1 hour in nature today.

Day 14

 

Why not eat outside today? Can you BBQ or take a picnic to a lovely spot?

There is something really satisfying about cooking over an open fire outside - back to your caveman roots!

>> Spend 1 hour in nature today.

Time to measure and see how things have gone this week.

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Week 1
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Week 3