Fostering a lifestyle that promotes wellness and self care is finally a priority for many. After a pandemic that changed the world, and for many the lasting effects of which are still being felt, something of a revolution was started.
Whilst the conversation has definitely turned in the right direction there is still a lot to be done.
What is the best way to include wellness and self care in your life?
When we think of wellness and self care we often will think of treating ourselves to a massage, scheduling in a sound bath meditation or indulging in a face-mask and movie session. Whilst I would absolutely encourage partaking in all of these, to truly reap the benefits, and see the positive effects on your mind, body and skin, you have to be including things to promote wellness throughout each and every day.
I say this from my position as a lifestyle and skin doctor, a mother and simply a person that wants to get the most from life, age well and not burn out. There is still very much a societal pressure to cram as much into every hour as possible, with a feeling of guilt if we don’t. And I don’t know about you, but my 5-9 routine looks very much like parent-life to me rather than ‘go-getter-productive’ time!
What is lifestyle medicine?
I have always had a passion for lifestyle medicine. Or the way I like to put it, ‘medicine done well’. An approach that allows me to empower patients to take control of their health and wellbeing.
By fostering an understanding about how the way we live our lives impacts our mind and body we can then take steps to optimise this towards one that will promote health and allow us to age well from the inside. (And save the medicines and injectables for when they are really needed!)
Is there a brain skin axis? How mind and body are connected.
It had become common place for us (and I use that term to include doctors as well as society) to view each part of our body, and indeed our lives, as separate entities. As if the ways we eat has nothing to do with the way we feel, or a HIT workout crammed into a spare 40 mins will mitigate the high stress that permeates our day.
Sadly, a holistic approach is still a rare one, especially when it comes to skin and aesthetics. Culturally we often view products and treatments as falling more within the beauty realms than medical. Ignoring the fact that the skin is the largest organ in the body. And ending up with an approach that literally plastering over the cracks rather than treating the route cause.
I am overjoyed that in other areas concepts such as the ‘gut-brain’ axis have become very popular at the moment. This idea perfectly illustrates how intricately everything in our bodies and minds are intertwined. Let’s take this approach when it comes to all health, longevity and aging as well!
Is a modern lifestyle healthy? How our lifestyle impacts longevity.
To answer that, let’s take a look at a ‘typical’ modern lifestyle. I am sure many of these will resonate.
- Wake up- ‘1st thing’s 1st’- phone & check emails/messages/socials
- Breakfast-‘ neeeeed caffeine as I am shattered’
- Commute- ‘argh, stress, fumes, ugh’- often seated
- Drop-off- kids at childcare/school
- Work- ‘love the feel of this neon lighting & office chair’
- Lunch- ‘No time’- grab something fast and work through
- Home time- ‘have I actually left work?’-phone is still beeping
- Social time- ‘scheduled for next month’- friends and family live further afield
- Exercise- ‘I like what I know’
- Dinner- high-yield, out of season, low nutrient, made to last produce
- Sleep- ‘oh god, its late…let’s just checked my emails’
And we rinse and repeat.
I am a great advocate of trying to see the positive in everything. When put so starkly it is obvious how this path can easily lead to dissatisfaction and ill health. But let’s flip it and learn what promotes longevity (aka is anti-aging).
My top tips to inlude wellness in your day and make a great antiaging lifestyle.
When it comes to it there are 6 key areas that we should look at;
Sleep, food, movement, community, stress, harmful habits.
1) & 2) Prioritise sleep and maximise stress busting activities-
Sleep is when your body and mind have time to process what has happened through the day and repair wear and tear. Ideally, we would aim for at least 8 hours and try to get some of this in before midnight.
Trying to regularly do activities that we enjoy and that lets us wind down. To get the most out of these opt for things that are regulalry achievable such as including a few minutes of mindfulness or journalling before bed or even stepping away from your desk at lunchtime
When we are sleep deprived or under a lot of pressure, stress hormones surge through our bodies and promote inflammation which impacts everything from moods to metabolism, immunity to libido and ultimately leads to faster rates of aging on every level.
3) Eat nutrient rich, diverse foods and top up if needed-
Learning to love all food groups and allowing ourselves to enjoy meals that include them means we get much more than a quick energy boost. A meal that includes all food groups in the right proportions is not only providing the integral building blocks for our cells to function and age well but is also much more satisfying and makes us feel happy!
Processed foods are often packed with additives to make them last on the shelves and to enhance flavour or look but that actually can increase inflammation through the body. Inflammation is damage and this is reflected in how we feel physically and mentally and then show very visibly on our skin.
Be aware, that some nutrients will need topping up, even if we eat healthily. This is especially true for Vitamin D and omega-3.
4) Include varied movement that you enjoy! –
There is evidence that aging and metabolism are better in those that move regularly throughout their day and not just in workouts. A variety of movements that strengthen all muscle groups, improve balance and get our heart and breathing rates up is directly related to slower aging. It is great to know that all movement counts and functional movement, that we do naturally, for example if we are gardening, cleaning the house or playing with our children outside is particularly important to include. Movement should leave you feeling happier and more energised as well as strengthen your physical body so be mindful of your choices and listen to your needs.
5) Surround yourself with a support network-
Having people who we can turn to provide emotional and even tangible support really takes the pressure off. Whilst it is often not always possible to end up local to family or life long friends a community spirit can help provide these to you as well as motivate you when you need it. Even simpler ways to incorporate this is finding a workout buddy, joining a club rather than doing hobbies alone or even working in a coworkign environment rather than in your lounge. Anything that leaves us feeling happier, loved and less stressed promotes slower aging.
6) Be aware and try to minimise damaging habits-
There is nothing wrong with the odd glass of wine to wind down or scrolling social to get inspiration for your next meal out as long as your are aware of the reality of how these can negatively impact your body and mind. Try to understand what works for you and find healthy coping mechanisms and relaxation techniques will give you tools that you can use anywhere and on a regular basis. Again the focus of this is to build resilience and reduce both physical and mental stress
If this has inspired you to make one change, no matter how small, then I have achieved my goal. As these little things have a habit of motivating and then snowballing into taking back control across all areas.
For me, I have never seen my skin and aesthetics practice as separate to my general practice or indeed separate to my life outside of medicine. They have always been one and the same. Simply because of this complex and beautiful connection that our life, mind, body and skin have.
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