What are your non negotiables?

What are non negotiables?

When it comes to health and wellness there are many people who tell you that this is the way you have to do things. I am not one of them. Let me elaborate. You are all individuals and you don’t fit into neat little boxes! Everyone if you has different needs and wants- this is where you need to decide what it is you need and want. What I can do is educate you as to a better way relative to you, educate you as to how things will enhance and promote your wellness and support you along your journey.

It’s always best to keep things super simple- this way you’re more likely to stick to things.

This is where your non- negotiables come in- things that you don’t or won’t compromise on as they set the foundations for your health and well-being.

So here’s what I practice:

• Drink minimum 2 litres fluoride filtered/ distilled water a day

• Drink my fulvic acid at least once a day

• Start the day with a blended smoothie or juice (sometimes with added collagen)

• Walk my dog for an hour

• Ensure I have a ‘to do’ list to work through

• Listen to binaural beats as I work

• Research/ learn/ study something new for 1 hour a day

• Wear blue blockers after sundown

• Turn my tech off at 9

• Read for 20-30 min before bed.

There’s probably a few more that I’m forgetting… but these help me build my daily routine.

When I go off track as inevitably we all do at times, I come back to these and it ‘rights’ me.

If you’ve followed my journey, you’ll know I had some health complications out if the blue last year, which knocked me for six for months- I have spent time working back to these basics and it has helped me to build my foundations again.

I do practice what I preach.

If you want further support please reach out.

Resolution or Intention?

Ok so it’s that time of year where we start thinking about change in January…. and the whole new year… new you band wagon...

It’s often a period of reflections, growth and change. And, after this last year, intentions may be the better route to take.

✿.｡.:* ☆:**:. Have you resolved to change something for your new you? .:**:.☆*.:｡.✿

I haven’t... but I’ll explain shortly. There nothing wrong with wanting to change something... but resolutions also place lots of pressure on us, especially if it’s something big and/ or really important to us.

We’ve all been there though and fallen off the wagon. So how do you feel? I mean, you skip a gym session, you eat a packet of hob nobs, you sprain an ankle and can’t do your daily runs? Pretty crappy, right?

⭐️ Well there is no need to feel this way... and here’s why…

A resolution is something that can often make us feel like we haven’t achieved what we set out to do and we have failed at something. Can be pretty discouraging and disheartening, there’s that crappy feeling.

⭐️ So here’s what I do instead of resolutions I put out intentions! Yep I put them right out there in public, into the door inverse and feel all the feels.

⭐️ So why don’t choose intentions over resolutions? An intention, is where you are a little kinder to yourself, so if you miss gym session, it’s ok, you just pick up where you left off. It’s not the end of the world. You still have the same motivation, but if you mess up, you just simply start again. Sound better? Let’s face it life happens when we are just making plans... so we have to adjust and adapt!

⭐️ Remember goals are not set in stone- there needs to be wiggle room and flexibility... so long as you’re trying your best, who could ask for more? 

⭐️ How many times have you thought, if I could just do/ have/ be this one thing my life will be so much better? Think back... was it actually better when you got there? More often than not, it hasn't made a difference to bettering your life, or you have already moved onto the next thing!

⭐️ So I recommend putting your intentions out there... and intend rather than resolve to accomplish your targets!

⭐️ So in 2021, the start of a new decade, here are my 5 recommendations to help you implement positive intentions, be kinder to yourself and love the process and journey to reaching your targets and not just getting to the end result.

1️⃣️- ᕼᗩᐯE ᔕOᗰETᕼIᑎG TO ᗩIᗰ ᖴOᖇ- TᕼIᑎK ᗩᗷOᑌT ᔕOᗰETᕼIᑎG TᕼᗩT YOᑌ’ᗪ ᒪIKE TO ᗩᑕᑕOᗰᑭᒪIᔕᕼ. 

2️⃣️- Iᖴ ᒪIᖴE ᕼᗩᑭᑭEᑎᔕ, TᕼEᑎ ᗪOᑎ’T ᗷEᗩT YOᑌᖇᔕEᒪᖴ ᑌᑭ- ᔕTOᑭ ᗩᑎᗪ ᔕTᗩᖇT ᗩGᗩIᑎ ᗯᕼEᖇE YOᑌ ᒪEᖴT Oᖴᖴ, ᗩᑎᗪ ᑕOᑎTIᑎᑌE ᗯITᕼ YOᑌᖇ IᑎTEᑎTIOᑎᔕ. 

3️⃣️- TᗩKE ᗩ ᔕTEᑭ ᗷᗩᑕK- Iᖴ IT’ᔕ ᑎOT ‘ᒪIᖴE Oᖇ ᗪEᗩTᕼ’ Iᔕ IT ᗯOᖇTᕼ ᗷEIᑎG ᑌᑭᔕET? ᒪET IT GO, ᗩᑎᗪ ᗰOᐯE Oᑎ. 

4️⃣️- ᗷE KIᑎᗪEᖇ TO YOᑌᖇᔕEᒪᖴ- ᔕTOᑭ ᗯITᕼ TᕼE ᑎEGᗩTIᐯE ᔕEᒪᖴ TᗩᒪK- YOᑌ ᗩᖇE ᗩᗯEᔕOᗰE, YOᑌᖇ ᑕEᒪᒪᔕ ᒪIᔕTEᑎ ᗩᑎᗪ ᖇEᔕOᑎᗩTE- ᔕO TEᒪᒪ YOᑌᖇᔕEᒪᖴ ᗩ ᑭOᔕITIᐯE ᔕTOᖇY! 

5️⃣️- ᗩᑎᗪ ᔕO ᗯᕼᗩT Iᖴ YOᑌ ᗪOᑎ’T GET TO TᕼE Eᑎᗪ ᖇEᔕᑌᒪT- YOᑌ ᗰᗩY ᒍᑌᔕT ᕼᗩᐯE ᗩᑕᕼIEᐯEᗪ ᔕOᗰETᕼIᑎG ᗷETTEᖇ ᗩᒪOᑎG TᕼE ᗯᗩY!

⭐️ Hybrid Therapy UK wishes you all a fabulous new year and hope that you have your intentions set for 2021 💜

#hybridtherapyuk #intentions #2020vision #2020 #NYE #anftherapy #selfcare #bekindtoyou #mindhealth #universeneverlies #intentionsoverresolutions #startagain #pickupwhereyouleftoff #beanactiontaker #rugbytown

Free radicals man!

So what is a free radical?

We think of free radicals as the waste products from chemical reactions that take place in the body, when the body doesn’t possess the resources to deal with them they can build up in the body. They become a concern when there are too many as they can cause damage to lipid (fat) structures, protein structures and can also alter our DNA molecules.

How are they produced?

Now this is a bit sciencey… during our metabolism, electrons and hydrogens are transferred from coenzymes to oxygen within the electron transport chain. The end result of this is H2O, but along the way, free radicals are produced.

During this process, sometimes oxygen can gain an electron, this generates a free radical called a superoxide, which has an unpaired electron (electrons are unstable when they are unpaired- they don’t like it). The superoxide can gain another electron form the ETC- this will react with 2 hydrogen ions to form hydrogen peroxide- this can then react with an electron forming a hydroxyl radical (another unpaired electron).

How is damage caused?

Hydroxl radicals are very reactive! They do not like to be unpaired and so they scavenge, to find another electron. However, they are indiscriminate and can take electrons from healthy cells, such as lipids in cell membranes, this damages the cell and can lead to degeneration or disease. When a hydroxyl radical takes a hydrogen atom from a lipid, like a polyunsaturated fatty acids, it produces a lipid radical and water. This lipid radical is then free to react with oxygen to form another lipid radical, removing hydrogens from other lipids and forming free radicals- a chain reaction. This chain reaction and damage links to ageing  disease, DOMS and influences recovery after exercise.

The immune system

When exercise is heavy, intense and overly stressful, the immune system is suppressed. Injury to muscle cells occurs from training and pro-inflammatory cytokines, anti-inflammatory cytokines and cortisol levels increase. (Cytokines are proteins produced by cells and interact with the immune system to regulate the body’s response to diseases/ infection by altering cellular behaviour). 

Cytokines

Pro-inflammatory cytokines stimulate neutrophils and monocytes to the site of damaged tissue. They are often produced in response to local injury.

The production of IL6 levels in the blood increases in response to the perceived threat (injury) but is counterbalanced by the release of cytokine inhibitors (IL1ra and TNF-R) and the anti-inflammatory cytokine IL10. These inhibit the  duration of the inflammatory response.

Antioxidants

The production of free radicals has already been briefly described, with the most common being; Superoxide radicals, Hydrogen Peroxide, Lipid radicals, Nitric oxide, Singlet oxygen  (closely associated with the oxidation of LDL), Hydroxyl radicals (HO• – A superoxide combined with nitric oxide)

Free radicals may damage cell membranes through lipoperoxidation and damage DNA.

The body has a defence system to combat this, the antioxidant system, which naturally up-regulates in response to a stressor. The main ones are;

• Enzymes-  Catalase (CAT), Superoxide dismutase (SOD), Glutathione peroxidase (GPX) and Glutathione reductase.

• Non-enzymatic- Vitamins A, E, and C, Glutathione, Ubiquinone and Flavonoids – quercetin, resveratrol

• Trace elements- Selenium, Copper, Zinc, Manganese, Uric acid, Albumin, Ferritin and Bilirubin

An imbalance occurs when these defences is outweighed by the production of free radicals, the body is then undergoing “oxidative stress”. This can be due to an increase in free radical production, a decrease in antioxidant levels or a combination of both. 

If you would like to know more about oxidative stress, then please contact me, there are some sneaky signs and symptoms that may give an indication to this.