Within minutes of sitting down to start writing this blog about meditation and mindfulness I was distracted by a pop-up ad for a furniture brand I must have searched for on the internet earlier. Naturally, I switched my attention from meditation and mindfulness to sofas in a matter of seconds.

I’m currently dealing with bereavement and multiple freelance projects which combine to mean sleepless nights and a struggle to focus. Meditation and mindfulness are the recommended solutions but for me, there is some confusion over two terms which are often used interchangeably.

There’s meditation, mindfulness and, yes even, mindful meditation. So are they the same or different? Let’s start by defining each term separately.

Meditation
Most of the major religions have incorporated various forms of meditation in one way or another; it has been firmly entwined with Buddhist and Hindu religions, as well as Judaism and Islam. Originally the sole purpose of meditation was to increase spiritual understanding and awareness but as an understanding of the role of the mind in good health developed, meditation became commonly used for relaxation and stress reduction in the West. Meditation is a physical and mental practice which can lead to long-term health and wellness benefits.

It may be obvious to those in the know, but meditation isn’t all about sitting still, although it can be practised in this way. Meditation comes in many different forms such as walks, guided visualisation or imagery, focused meditation (such as chanting a mantra) and yoga, Tai Chi or qigong. One of the best-known types of meditation is also known as mindfulness meditation, and this may be where the confusion lies.

Mindfulness
Meditation is part of mindfulness which is broadly speaking being aware, whether this is mindful eating, mindful relationships, mindful speech and so on. Effectively, it’s an awareness of the moment or, bringing your mind to just one thing that is happening in the present moment. Mindfulness can be something we practice informally or formally, which is mindfulness meditation. Meditation and mindfulness overlap in mindfulness meditation. Mindfulness is a form of meditation.

Mindfulness meditation involves paying attention to thoughts, sounds, the sensations of breathing or parts of the body, bringing your attention back whenever the mind starts to wander (as opposed to transcendental meditation which involves a mantra, for example). It’s easy to see how practising mindfulness can lead to developing a meditation practice. The two complement each other, and they can nourish both your life and your self-understanding. Those that practice yoga and tai chi will know that they can also help with developing awareness of breathing and posture. It’s become so popular over the last few years that large organisations have even included mindfulness as part of their employee packages.

You can study and practice the various forms of meditation or simply learn how to be more mindful in your everyday life as a way to reduce stress. The health benefits of both have been well-documented. Whatever you do, it is likely that you will be more focused and less distracted and I know that’s what I’m in need of. All it takes is 10 mindful minutes, for inspiration watch the TED talk video by the same title:

You can also find retreats where meditation, mindfulness, yoga or Tai Chi are offered.
If you would like to know more about the difference and similarity of Tai Chi and qigong, see our blog.

Jo Fernandez is a leading UK travel journalist, with much of her career spent working for the London Evening Standard where she was Travel Editor until 2015.
Now a freelance travel journalist and copywriter, she lives in Essex and has one daughter. As a travel expert, she still enjoys jetting off to write travel pieces, with favourite destinations including Mexico, Croatia and, of course, Essex.

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Iron is a mineral which is required for the production of haemoglobin in the body, essential for carrying oxygen to the cells in our body. Without adequate levels, you may feel tired, look pale and be irritable. Severe deficiency can lead to iron deficient anaemia, but this can be resolved with a good diet or in extreme cases, iron supplementation.

The reference nutrient intake for woman aged 11-50, including pregnant women, is 14.8mg iron per day, while men, and women over 50 years, need around 8.7mg per day. Making sure you get enough from your diet will help prevent iron-deficiency anaemia, however, too much (over 20mg) can cause side effects such as constipation, nausea, vomiting or stomach pain.

You should be able to get enough iron from your diet. The source however, is important in terms of bioavailability, or how much of the mineral can be absorbed by your body.

There are two types or dietary iron, haem and non-haem. This is reference to haemoglobin, or red blood cells. Haem iron found in animal products is easily absorbed by our body. Non-haem iron is found in plant foods, but the body finds it harder to absorb in comparison to the haem version; taking vitamin C with plant sources of iron can increase our body’s ability to absorb it. Vegetable and fruits are naturally high in vitamin C, and can also contain iron, e.g. watercress. Additionally, watch out for food and drinks that contain high levels of tannins e.g. tea and coffee, or phytates and oxylates e.g. spinach (sorry Popeye) and milk chocolate, which can inhibit the absorption of the mineral. Dairy products such as milk, cheese and yoghurt can also interfere with absorption as the casein and certain forms of calcium can inhibit iron absorption. A varied and balanced diet should provide enough nutrition to balance any loss of absorption.

Sources of haem iron include:

• Liver
• Meat e.g. beef and lamb
• Seafood e.g. mussels and oysters

Non-heam sources

Sources of non-haem iron include:

• Beans and lentils
• Nuts and seeds e.g. sunflower and pumpkin seeds
• Dried fruit e.g apricots and figs
• Wholegrains e.g. brown rice and wholemeal bread
• Most dark green leafy vegetables e.g. watercress (raw), kale and beet greens (lightly cooked)

The month of October see the likes of kale, mussels, oysters and cabbage come into season, so why not take inspiration of these delicious nutrient rich vegetable and seafood available on the BBC Food website.

So while the debatable story goes that Popeye was popping cans of spinach for strength based on a misplaced decimal, there are certainly many other, and better ways to get iron in your diet.

If you do take supplements that contain iron, don’t take too much as it could be harmful – anything less than 17mg a day is unlikely to cause harm. However, speak to your GP or dietitian for more advice.

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New proposed vitamin D requirements were introduced in the UK in 2016. How does this affect you?

Until 2016 there were no UK recommendations for vitamin D as it was assumed individuals will make enough from skin exposure to the sun during summer.
Vitamin D3 in particular is essential for bone health, with low levels linked to osteomalacia, the adult form of rickets where bones become soft and painful. This vitamin has also shown beneficial roles in other health outcomes, including reducing the risk of cancer, cardiovascular disease and autoimmune diseases. It is estimated that 1 in 5 adults in the UK could be at risk of low vitamin D status.

In the UK we can only make vitamin D from skin exposure to sunlight between April and September, i.e. spring and summer months. Exposing our hands and face to sunlight for 15-20 minutes a day should be adequate. However, sunscreen with an SPF of 15 is estimated to block up to 93% to UVB rays, preventing the synthesis of this precious vitamin in the skin. During winter months in the UK, the sun doesn’t have enough UVB radiation for us to make vitamin D. Therefore, our body uses stores of this vitamin over the winter, which may need topping up.

The main source of vitamin D is skin exposure to sunlight

But what are the new vitamin D recommendations?

Since 2016 the proposed vitamin D intakes for UK individuals aged 4 years and over is set at 10 micrograms (mcg) per day. We should still get most of this vitamin from sunlight on our skin, but there are a small number of foods which are a good source. These include:

Oily fish e.g. salmon, mackerel and sardines (5-10mcg/100g)

Egg yolks (5mcg/100g)

And fortified foods like:

Fortified fat spreads e.g. margarine (5-10mcg/100g)

Fortified breakfast cereals (2.8-5mcg/100g)

Milk alternatives and powdered milks (0.75-1.5mcg/100ml)

As you can see, it is difficult to achieve the recommended intake from natural dietary sources alone, especially if you have dietary requirements e.g. vegetarian or vegan, so supplementation can be a useful way to reach this target. It is advised not to take more than 25mcg a day. There is no risk of your body making too much vitamin D from sun exposure, but always cover up or protect your skin before you start turning red or burn!

Speak to your GP or pharmacist if you are unsure of what supplement to take.

For more information about vitamin D visit The British Dietetic Association

For more information on how to stay safe in the sun visit Cancer Research UK. See also our blog on skin cancer awareness.

Since publishing this article the UK government has released it’s new advice on Vitamin D, and BBC news writes Vitamin D supplements ‘advised for everyone’.

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In the second part of our blog dedicated to spreading Ayurvedic Christmas spirit, we move away from indulging ourselves to indulging others.

And we reserve a spot for that less popular of Christmas pastimes – keeping fit, in both body and mind. So that you can start the new year with a spring in your step, rather than sluggishly roll into the office. We know. We’ve been there.

Be an Ayurvedic Santa

Looking for an appropriate gift for the Ayurveda-curious and the die-hard fan? Or simply want to surprise a loved one with a quirky, original present?

From vouchers for treatments near home to full-blown Ayurveda escapes further afield, there is plenty to choose from. Look up essential Ayurvedic oils, Ayurveda skincare gift sets, shiva lingam stones, organic herbs and spices, and even Ayurvedic Christmas decoration.

Then do a proper health-and-safety assessment and make sure you can actually fit through the chimney.

Stay healthy in body…

Get into a full-on outdoor fitness regime or go gentle on yourself with a wiggle to the Strictly Christmas special. Whatever you do, make sure you get a dollop of exercise. Even a little bit of it in darkest, coldest winter will do wonders for your wellbeing during and after the festivities.

Walking can do a world of good during a busy Christmas period. Image © Carla Cometto

Here is Banyan Botanicals’ advice: “It’s important to listen to your body this winter. If you’re feeling overextended and stretched, favor vata-pacifying types of exercise like walking, tai chi, or gentle yoga. If you’re feeling sluggish and heavy, give kapha a bit of a push with a more vigorous workout – perhaps a bike ride, a jog, or a challenging hike, snowshoe, or ski.”

…and mind

“Keep moving” is also the simple advice of Ayurvedic Yogi. And they put an emphasis on staying sociable in the cold, dark days.

It’s tempting to stay at home and clutch your cup of cocoa like it’s a sword against winter’s evil spirits. But whether it’s the local Christmas market or work outings, make sure you take part in social activities as well as physical exercise. That way you’ll be sure to shed some of the ghouls of the darker months and emerge feeling happier and more energetic on the other side.

And when your home is abuzz with the usual festive stress and excitement, don’t forget to take time to escape with some simple mindfulness and other meditation exercises to get you through. And if you think you’ve got no time to set aside for some peace and quiet just for you, this one-minute Ayurvedic meditation might be just the thing.

Got a bit more time? Try this popular guided meditation by the Honest Guys.

Did you enjoy our Ayurvedic Christmas tips? Tell us on Facebook or Twitter. And have yourselves a good one!

The post 5 simple steps to Ayurvedic Christmas at home – Part II appeared first on Neals Yard Holidays Blog.

Think Christmas is all about waiting for the top button of your trousers to pop while you lounge out in a mince-pie coma, completely oblivious to day and night?

We know you’re smarter than that. So smart, in fact, that you long ago planned your wellbeing Christmas escape, leaving behind the festive hustle and bustle.

But even if a wellbeing getaway doesn’t materialise for you this winter, you can still make sure Christmas is wholesome, recharging, and enhances your wellbeing.

How? Well, as is so often the case, we look to Ayurveda for the answer. And if you can’t come to Ayurveda, then let Ayurveda come to you – with five easy steps brought to you in this two-part blog post.

Ayurvedic Christmas food with all the trimmings

An authentic Ayurvedic getaway is unlikely to include turkey. Or roast potatoes. And you can guarantee there will be few (ok, no) gingerbread houses to devour one wall at a time.

But opting for an Ayurvedic Christmas this festive season doesn’t mean shunning hearty, warming food that punishes the chill and keeps you toasty. On the contrary – well-planned Ayurvedic winter dishes will make you warm and comfortable to the core.

The gingerbread house makes way for all kinds of deliciousness at Ayurvedic Christmas time. Image © Carrie Stephens

The Life Centre’s Xenia Bolomiti advocates seasonal steamed vegetables in place of raw food, and swapping cold water for lemon and ginger tea. Try soup lunches that are at once easy to digest, yet hearty and satisfying.

A few specific dishes caught our eye – great either for an Ayurvedic Christmas dinner or throughout the holiday season. Try out Joyful Belly’s acorn squash recipe, detox dal by Food: A Love Story, and, to round things off, sweet carrot halva courtesy of Ayurvedic Yogi. Now get those aprons out!

Chin-chin with an Ayurveda twist

Ayurveda in winter is all about keeping warm. Which is also, incidentally, one of the best excuses for a sip or three of good mulled wine.

And the secret to mulled wine is none other than spice. Spices, to be correct. This is where Ayurveda comes into its own. No stranger to wine as a remedy for winter chills, Ayurveda is also fantastic at unlocking not just the flavours of a myriad sipces, but their warming, healing and soothing properties too.

For inspiration, check out Joyful Belly’s spiced wine recipe, and get invigorated on the inside.

Spices are the key ingredient of mulled wine © Sara Marlowe

Not so bothered about food? No problem – you can still have an Ayurvedic Christmas with these handy ideas.

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From the key signs of work-related stress to advice on how to beat it, it seems awareness of one of the gremlins of modern life is swelling. Not just in the media, but in the business world too. Tips for less stress in demand.

But stress isn’t necessarily the product of a poor life-work balance. It can also result from emotional trauma, financial worries, pre-exam jitters, and a myriad other factors. The fact that National Stress Awareness Day is still here – this week marked its 16^th anniversary – suggests we still have a thing or two to learn about stress and how to beat it.

One thing we do know is that no one is immune to the claws of stress. So just how can you fend them off, should they strike? As ever, talking to your doctor is a good start if you’re at all worried. In the meantime, we’ve been scouting out practical tips for less stress that can help you be yourself again.

Get in the driving seat

According to Cary Cooper, Professor of organisational psychology and health at Manchester Business School, sensing loss of control is a major catalyst for stress. In turn, doing nothing about stress makes matters even worse. His tips for less stress? Don’t hide. Take control and remember that you definitely can do something about stress.

Make time for you

Escape at home or away – whatever rocks your boat, just do it. If you’ve been working too hard or are drained emotionally, make sure you take the time to recharge. Unplug the computer, put the phone on flight mode, and fly – to Cyprus, the bath tub, anywhere.

Get plenty of exercise

Staying physically active is frequently among the top tips for less stress. Exercise won’t get rid of stress completely, but it can put you in a positive frame of mind that can help you achieve just that. Stress-relief yoga might be a good start, but virtually any kind of wholesome physical activity goes.

Talk it out

Probably one of most important tips for less stress anyone can give. ‘Call a friend’ isn’t just an option on Who wants to be a millionaire. There’s no need to do it all on your own, so tap into the support network around you – from family and friends to counsellors and life coaches who can support you through a difficult time.

Practise mindfulness

Like physical exercise, the buzzword of the moment is no magic wand for disappearing stress. But simple exercises to help you reconnect with the here and now offer yet another way to control the impact of external pressures and other worries on your mental and physical wellbeing.

Tried all of these tips for less stress already? Plenty more advice and tips are available on the NHS’s dedicated stress-busting web page.

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