The best healing and wellness support system we have is Nature. Yes, Mother Nature!
Here is the latest edition of 1 thing I’m doing, 2 things I’ve learnt and 3 things to explore lovingly created so you can live a happier, healthier and longer life. Much love, Sandy xx
1 THING I’M DOING
An Underrated Exercise Called Walking
Walking may not be the trendiest or most exciting exercise splashed across the socials, but it’s time to give this little gem the recognition it deserves. So, with no further ado, I’d like to present the Award for the Best Underrated Exercise That Delivers Kick Butting Results to…….Walking!! Here’s why….
Walking is a tried-and-true form of physical activity. It’s accessible, free, easy to do, and low-impact. It requires no training, accommodates all fitness levels, and is highly stickable—meaning it’s an easy habit to form and maintain. It’s super flexible, fits seamlessly into any lifestyle, and the best part? It’s 100% linked to helping you live longer.
I am a HUGE fan of walking! In fact, you’ll find me out on a walk first thing in the morning, during lunch, and in the evening as I chase the last rays of the sun. Walking is my time to stretch, unwind, and soak up some sunshine and fresh air. Many problems have been solved during walks, countless ideas sparked, stories shared, laughs had, and inspiration found in neighboring gardens. It’s peaceful, meditative, and depending on your pace, you can definitely get your heart rate up too.
Why your shouldn’t underrate walking?
From a health perspective, walking is pretty darn incredible! It boosts immunity, improves mood and digestion, and can reduce the risk of premature death by 50-70%! Just like other forms of exercise, walking increases your heart rate, improves blood flow, and enhances oxygen delivery which in turn reduces your risk for high blood pressure, high cholesterol, obesity, and diabetes. Lower the risk of these nasty chronic diseases and you’ll be well on your way to extending your life.
And you don’t have to work up a sweat to reap the benefits. Whist a little brisk walking is best, but you don’t need to go all Olympic race-walking style on me. Unless, that’s your thing of course.
So, the next time someone tells you to “go take a hike,” take it as a compliment, lace up those runners and hit the pavement!
✔️ Action Item – Get your walking shoes on and start walking. While we often hear about hitting 10,000 steps a day, don’t stress if you can’t hit that mark. Just do as much as you can.
2 THINGS I’VE LEARNT
Protecting Our Children’s Eyes
Want to protect your kids’ eyes and give them the best chance of being myopia free now and as an adult? Get them to play outside.
A two-year study of 4,000 six and twelve year old kids in Sydney has proven that spending just a couple of hours outdoors can boost their melatonin and dopamine levels, helping to reduce their risk of myopia. Myopia, or nearsightedness, is becoming a HUGE problem. It happens when the eyeball stretches and grows too long, making distant objects look blurry.
In the United States, 42% of people are now myopic—up from just 25% back in the 1970s. And in some East Asian countries, up to 90% of young adults are myopic! And what are the main culprits? Those damn devices and screens of course.
Once a child develops myopia, their eyeball continues to stretch, and the condition gets progressively worse. High myopia can lead to serious eye problems down the road, such as retinal detachments, glaucoma, and cataracts. It can even result in blindness.
The simplest way to protect our kid’s eyes
So, like most things, prevention is better than a cure. And just as we make sure the kiddies eat their veggies and get to bed on time, spending time outside should be on the must-do list. So, next time you hear “but I don’t wanna to go outside,” just gently direct them to the door and remind them they’ll thank you for it one day.
The good news? It doesn’t matter if it’s sunny or cloudy, or what the kids are doing outside. They can walk to a friends, run around the park, ride their bikes, play fetch with Fido, chase each other, help you garden, climb a tree, read under a tree, or even do their homework outdoors. Personally, I love eating breakfast and lunch outside and encouraging the kids to join me—like in the good ol’ days. After all, we weren’t designed to spend 95% of our time indoors under artificial light, and kids need fresh air and natural light even more as they grow and develop.
Let’s get those kiddos outside, keep their eyes healthy, and help them enjoy the great outdoors. You’ll be helping to create life long habits that really count.
✔️ Action Item – Reflect on the last week and how much time the kids (or you) spent outside each day. If it wasn’t 2 hours, aim for that. That’s the goal!
Halfway To The Moon
Think you’re pretty incredible? Damn right you are!! And here’s a fun fact to prove it.
Did you know that laid end to end, your arteries, veins, and capillaries would stretch about 160,000 kms or 100,00 miles? Which is almost halfway to the moon from earth. Mind boggling right?
Our bodies are truly miraculous and our cardiovascular system is beyond extraordinary. However, just like our muscles, our blood vessels need to be trained too.
We live in society where we are taught that the cold is not our friend. We’re encouraged to avoid it, complain about it and even fear it! Bad cold!! And yet, this is exactly what our body needs. By not exposing ourselves to the cold, ever, we are missing a massive opportunity to train and improve our cardiovascular system AND enjoy a heap of other benefits too.
What’s so good about being cold?
When our bodies are exposed to the cold, our 160,000 kilometres of blood vessels have to kick into gear and work a little harder to keep us warm. Just like lifting weights, marching up a hill, or pushing through that last push-up, it’s through this activation and tension that our cardiovascular system gets stronger.
Our cardiovascular system is the bridge between our breath and the 30 trillion cells inside us. It’s our transportation system for getting oxygen and nutrients to every cell in our body and getting the toxins out. The stronger our blood vessels are, the stronger we are so here’s to swapping a little “brrrr” in return for a lot more “grrrr”.
✔️ Action Item – If cold showers aren’t your thing (yet, I’m not giving up on you) try go outside without a bunch of layers on, put your hands (or face) in a bowl of iced water for 1 – 2 minutes or perhaps do your exercises outside in some brisk weather.
3 THINGS TO EXPLORE
Sleep Fact of the Week – Consider Your Meal Timing
Ever wondered if your meal timing is sabotaging your sleep? Or if there are natural ways to boost your melatonin levels? The answer is yes on both counts, and it lies in when you eat.
Studies show that our meal times can greatly affect our circadian health, melatonin levels, and even our risk for certain diseases. For example, in a study titled “The Effects of Nocturnal Life on Endocrine Circadian Patterns in Healthy Adults,” medical students who consumed 50% of their daily calories at night had significantly lower melatonin levels compared to those who spread their meals evenly throughout the day. What’s more, eating late impaired their insulin response to glucose, potentially increasing the risk of obesity and diabetes.
Melatonin production is key for regulating our sleep amongst a host of other health benefits, so by tweaking when and how much we eat, we can fine-tune our sleep signals and enhance our overall health.
Your Melatonin & Sleep-Friendly Meal Timing Schedule
- Frontload Your Calories: Start your day with a hearty, healthy breakfast and lunch, and opt for lighter, earlier dinners.
- Keep it Consistent: Regular meal times help keep your circadian rhythm in check.
- Never Skip Breakfast: Kicking off your day with a meal sets your hormone levels on the right track. If intermittent fasting is your thing (which it is for me some days), try to have an earlier dinner so that you don’t skip breakfast entirely.
Small changes can lead to big improvements so my friend, it’s time to make every meal work for you beyond just the healthy nutrients you’re munching away on.
✔️ Action Item – Take a moment to think about your usual meal patterns. Are there some adjustments you could make to your schedule to be more melatonin, sleep, and health friendly?
Wounds Create Our Wisdom
Have you ever noticed how the toughest challenges are the ones that often shape us into stronger and wiser individuals? It’s through life’s storms that we’re nudged, OK perhaps, shoved, into change. And while the journey is often painful, these times teach us invaluable lessons, helping us grow and emerge better than before.
It is very much the hero’s journey. The hero (that’s you) is faced with adversity. Your first instinct may be to resist. You encounter tests, fears, doubts, and sometimes even allies. But, somewhere along this path, you meet a mentor, the wise one who brings you new perspectives and hope. This is where your transformation begins. You start to accept your situation and commit to moving forward. Your battle isn’t easy, and rarely is it quick. But, when it’s over, you celebrate the rewards and return home transformed, carrying the “magic elixir” of newfound wisdom. You did it! You made it through the dark tunnel victorious.
If we look back at our struggles with not just acceptance, but gratitude, (I know this is hard) we can see how far we’ve come. Each scar tells a story of resilience and growth, reminding us that we’ve ascended to a higher place and won our personal battles. Yay you!!
✔️ Action Item: Reflect on some recent challenges that have left scars. Consider how facing these obstacles has helped make you stronger and created lasting change. Now, can you say “thank you” out loud and acknowledge that you’re grateful for these? If not yet, that’s OK – we always have things we can work on and these things can take time. If yes, well done my hero.
Wishes
“A healthy person has a thousand wishes, but a sick person has only one. To be healthy.” – Indian Proverb
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