The importance of being kind: to others and to yourself

Hands surrounding a heart shaped world globe to represent kindness

Most of us try to be kind to others especially our partners, family and friends most of the time. However, within our stressful lives, we’re often so busy making sure everyone else is ok, we forget to think about ourselves. 

Being kind to yourself is so important for overall health and wellbeing.

Clinical nutritionist Suzie Sawyer shares some everyday ways you can bring more kindness into your life.

 

Be kind nutritionally

Your body will reward you with good health if you show it some love and kindness.  Be honest with yourself; are you simply eating to live, often on the run, without thinking about putting the right fuel into the body?  Every mealtime is an opportunity to take in precious nutrients the body needs to keep well. Right now, during the winter months, it’s also important to be looking after the immune system.

A range of colourful fruit and veg rainbow

Think about colour variety on your plate; that will ensure you have lots of different nutrients from colourful fruits and vegetables.  Cook up some warming winter soups which will last a few days.  You don’t need to overthink them – just throw in as many vegetables as you’ve got in the fridge (frozen is good too).  You can also add some beans, lentils or barley to give them ‘bulk’.  A thick soup is a very nutritious meal all-in-one.

Be kind to the environment

Thinking about the environment and cutting down on the amount of animal produce you consume is also an act of kindness to yourself.  Being completely vegan is not necessarily a good idea for health as it can lead to nutrient deficiencies and it certainly doesn’t suit everyone.  However, reducing intake of animal produce, and including more plant-based foods, is great for both your health and the environment.

A range of milks made from nuts

Cow’s milk can cause inflammation in the body, especially in people with existing eczema, asthma or joint issues.  Dairy produce can also disrupt hormones.  Therefore, try to include plant-based milks such as almond, coconut, soya, hazelnut and oat.  Equally, red meat is high in saturated fat and quite tough on the digestion, so reduce the amount you’re eating. For protein foods, choose sustainably sourced fish, beans, soya produce, organic poultry and eggs.

Be kind to your soul

Do things that make your heart sing!  We can sometimes get so entrenched in everyday life that we forget to enjoy ourselves!  Long work hours and busy lives leaves little time for ‘play’.  However, it’s important to have time doing what you love and that genuinely feeds your soul.  Why not take up a new hobby, something you’ve always wanted to try, however diverse that may be?

Close up of a tap dancer to represent new hobbies

Perhaps it’s joining a singing group or doing something creative; there’s no end of choices.  Start by writing a list and then work your way through.

Be kind to others

If you choose to be anything, choose to be kind. There’s a famous saying: ‘Two wrongs don’t make a right’.  Not everyone is good and kind in this world but if you set your intention to be kind to others, you will be rewarded, and the right people will gravitate towards you.  You know how pleasurable it feels when you do something good for someone, however small, to help them through their day. And it can make a real difference to how someone feels.

A group of happy volunteers

Why not think about volunteering?  It can bring so many rewards and you often learn new skills on the way.

Be kind to your mind

Spending hours on social media is not being kind to your mind.  In fact, it can be very disruptive emotionally.  Plus, being exposed to blue light emitted from electronic devices, upsets sleep patterns. Even using a tablet to read a novel is not ideal if your overall exposure to devices goes into many hours a day.

Close up of a woman in lotus position meditating

Practicing meditation (and it does take practise) is one of the best things you can ever do for your mind.  Just like the body, the mind needs time to rest. It seems to be getting more of challenge to quieten the brain.  However, once you’ve mastered it, you only need to find around 20 minutes a day to meditate.  The results will be astounding, and you’ll sleep better and more peacefully for sure.

Being kind to yourself and others comes in many different forms but actively practising this in all areas of your life will be uplifting and rewarding for you and those around you.

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Self-care this autumn: top nutrition and lifestyle tips

Happy woman outside in winter with energy

We’re coming into the harsh seasons; the ones that can take their toll on your body, affecting how you look and feel. 

Autumn and winter weather tend to put more stress on the body because it’s naturally trying to keep warm, whilst protecting itself from all the nasty bugs flying around.

Clinical nutritionist, Suzie Sawyer, shares five ways you can keep give yourself some autumn kindness.

Eat warm

It’s not just the seasons that change. The body also requires different foods at different times of year to maintain optimal health.  Energy levels tend to be lower at this time of year, so the body needs the right foods to kickstart metabolism and avoid any duress.

It’s not about over-indulging in calorie-dense, nutrient-poor snacks. Instead give the body warming foods.  For example, out go salads and in come hearty soups, which contain filling grains and beans, as well as vegetables.

Close up of woman's hands holding a bowl of warming soup

Warming spices are also needed at this time of year.  It’s no coincidence that cinnamon and nutmeg are traditionally Christmas spices, when the weather is generally cold.  Ginger is also another wonderful spice for warming the body. It’s a natural anti-inflammatory and helps blood flow around the body, improving circulation.

Be kind to your liver

In naturopathic medicine, the liver is the organ of anger.  It makes sense, therefore, if you’re not being kind to it, it’s going to let you know.  Low energy, dull skin and poor digestion are often signs that the liver is distressed.

Asparagus tied in a bunch

Being kind to your liver means feeding it with liver-loving foods and herbs.  Both Jerusalem and globe artichokes are great for liver health.  Additionally, green tea, dandelion coffee, asparagus, parsley, milk thistle and chlorella help the liver’s natural detoxification processes and help protect it from damaging toxins.

Love your brain

The brain uses around 30% of our total energy intake.  Therefore, it needs to be frequently fuelled with nutrient-dense foods, particularly whole grains and omega 3 fats.

A range of wholegrain foods

Wholegrains such as oats, rye and barley, contain plenty of B vitamins, all of which are needed in different ways for good brain health and function.  Plus, they’re energy-dense, providing glucose that the brain loves.  Additionally, the brain contains lots of omega-3 fats, so these need to be eaten very regularly to ensure you’re treating it kindly.  Oily fish such as salmon, mackerel and sardines are the order of the day or try flaxseeds and pumpkin seeds if you follow a vegetarian diet.

Feel gratitude

It’s very easy to moan about life and our ‘lot’.  Indeed, daily life is tough with many challenges along the way.  It’s therefore all too easy to get bound up in everyday problems and forget to be thankful for everything that’s good in your world.

A close up of a typewriter with the word gratitude typed

Being grateful is a wonderful way of being kind to yourself.  Even if it’s only being grateful for a good cup of coffee or a nice message someone has sent you.  It’s always good to write or say out loud three things every day you are grateful for.  It will soon put a smile on your face.

Prioritise sleep

This is probably one of the kindest actions you can give your body.  Sleep is essential to restore and repair.  We know how debilitating it is when we have a run of bad nights, which may even lead to insomnia.

Close up of a woman asleep in bed

Good sleep invariably must be worked for.  Electronic equipment needs to be turned off completely two hours before bedtime.  Then try having a warming bath, reading a book, putting lavender on your pillow or listening to a sleep app. Eating a few almonds before bedtime helps produce the sleep hormone melatonin which in turn will aid your sleep. Meditation is also another helpful measure you can take. Find whatever works for you and enjoy peaceful slumbers.

So, practise being kind to yourself this autumn – your body will certainly thank you for it.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts