Wellbeing tips for our friends at Muzik Blox...
This blog has been written for our friends at Muzik Blox who support up and coming artists, from producers to DJs. As you can imagine their daily routines will vary, but the fundamentals of self care remain the same. So, we have created a few tips to help them and their friends get the most of out their bodies and minds each day. Have a read as it could help you too!
Long days sat down or stood up?
There's been a lot of focus on the fact that being sat down all day isn’t great for you (which isn’t great news for the producers or the office workers reading this). It can cause health problems, muscle aches and pains, and even be detrimental for your mental health.
But guess what, being on your feet all day isn't great for your health either! You know exactly what I mean…When your lower back and feet are on fire!
However, you will be pleased to know that it isn’t all doom and gloom. We have compiled a few of the best tips & tricks below (This is for informational purposes. By using this information, it is at your own risk).
Throughout the blog we dive into some stretches to help your body loosen up, to some tips on how you can get the most out of your brain through the food you eat.
How to look after your body
Whether it is in the morning, in the studio or when you are back at home. You will need a good reason not to work on the stretches below as the routine takes less than 5 minutes.
Reclined spinal twist (Hold for 30 seconds on each side if you can).
This twisting move will help with your lower back tightness.
- Start on your back and draw your left leg towards your chest and keep your right leg straight.
- Then repeat on the opposite side.
Child's PoseThe focus is on finding the length in your arms and spine (Hold for 30 Seconds)
- Sit back on heels with your knees out wide.
- Bend forward at hips and lower your chest between your thighs with your forehead resting on the ground.
- Extend your arms long and place your palms on the ground.
Standing Forward Bend (Try for 30 seconds)
- Stand with your feet together.
- Place your hands around legs or next to your feet on the floor if you are more flexible.
- On an exhalation, extend your torso down without rounding your back.
Begin in standing position grabbing your right hand with left hand to start with.
- Assist with your left hand and stretch to the side.
- Hold this position for 20 -30 seconds.
- Repeat on the opposite side.
- Aim for 2-3 repetitions of this stretch on each side.
Thoracic Stretch (30 seconds)
- Try and keep your upper body relaxed.
- Place your hands on a desk, or the back of a chair. Walk backwards, lowering your chest to the ground.
- Hold your arms in place and keep pressing your armpits toward the floor. The movement is primarily in the shoulders.
The stretches above are to get you started and help you take control of your flexibility and range of motion.
If you would like to more about what strength training exercises to do that will help your muscles, tendons and ligament strength, then give @helthnutrition a follow on: Facebook, Instagram and YouTube to start learning more.
Is your back or feet feeling exhausted each day?
Things such as poor posture will cause increased tension in your muscles which may in turn cause pain. So, get into a habit of sitting correctly. It probably won’t feel comfortable at first because your muscles haven’t been conditioned to support you in the correct position.
Start doing some exercises to strengthen you core & buttocks, also back extensions as it will all help correct your slouching posture.
If you haven’t been sat and you have been on your feet all day, then take good care of them to freshen you up for tomorrow.
- Give them a quick massage. Roll your foot from heel to toe over a tennis ball, this gentle massage on your feet and arches will stretch tight foot muscles and help your feet recover more quickly
- Ice them. Put them in cold water or ice bucket if you are feeling brave (Only if you don’t have vascular problems). Up to 15mins will work well in combatting any swelling and inflammation (I am not a foot surgeon but I am a qualified personal trainer who worked standing up for some pretty long days).
- This is an obvious one. Each day make sure you are wearing the right shoes which provide good arch support to help reduce weakness and soreness in your legs and feet. Also make sure they fit correctly, as cutting off circulation isn’t a great idea. Even if the size down is cheaper. Don’t do it. Its not worth the blisters.
Tips to unlock a good mood through food
Firstly, begin your day with a nutritious breakfast. Not only do studies suggest a possible positive impact it can have on your mood, but it will also set you up well for the day so you don’t get desperately hungry mid-morning and start snacking on the wrong foods.
Eating breakfast isn't necessary for everyone, but in general we believe it can give you energy and prevent you from eating too much during the rest of the day. So why not grab some eggs for brain and liver health, or some oatmeal if you are a cereal lover as it is made from ground oats, which contain a unique fibre called oat beta-glucan. Which has many impressive health benefits, including reduced cholesterol!
Then try and add in some of the below throughout the rest of the day….
Eat some foods which are rich in Omega-3 Fatty Acids. Growing evidence suggests that omega-3 fatty acids may have a role in brain functioning. Grab some oily fish such as sardines, salmon, and mackerel.
Have some probiotics. Probiotics are best known for their role in digestive health, but emerging research suggests that bacteria in the gut sends and receives signals to the brain. With studies showing positive effects of probiotics on depression symptoms.
Reach for some whole grains. As they are an important source of B vitamins which are nutrients vital for brain health. For example, thiamin (vitamin B1) is involved in turning glucose into energy, pantothenic acid (vitamin B5) is needed to produce the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6 helps to convert the amino acid tryptophan into serotonin, and vitamin B12 is involved in the production of neurotransmitters such as serotonin and dopamine. Foods to eat are things like brown or wild rice.
Leafy green vegetables. Spinach and other green vegetables contain the B vitamin folate. Where some studies suggest that low folate levels have been associated with depression in research. So you need it.
Enjoy some caffeine in moderation (If you aren’t sensitive to it). Caffeine has been found to trigger the release of brain chemicals such as dopamine, which is important for performance and mood. Check out our the HELTH supplement FOCUS as it has 200mg of caffeine while being supported by L-TYROSINE which elevates your mental capabilities & negates the ‘crashing’ effect of the caffeine.
Just watch out if you are not used to caffeine. It affects everyone differently, so if coffee makes you jittery, irritable, sad, sleepless, or brings on other adverse effects, avoid drinking it!
Enrich your diet with foods high in Vitamin D. This is known as the sunshine vitamin, this nutrient is made naturally in the body when skin is exposed to the sun's ultraviolet B (UVB) rays. Research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that deficiency may be linked with mood disorders, particularly seasonal affective disorder. If you cant get in the sunlight maybe you need to think about using a supplement. HELTH offers DAILYHELTH which includes 100% of your recommend amount of vitamin D alongside 22 other nutrients.
How to remove some stress
Now we have implemented some stress- reducing foods and helped our body recover, we need to work on our minds to unlock our creative sides.
Step 1. Go for a walk. If you feel like you’re on the verge of cracking then go on a 15-20 minute walk to clear your head. Even if you can’t leave the building, just getting away from your desk is beneficial.
Step 2. Visualisation. When you just want give up from the pressure, close your eyes for 30 seconds and pretend you’re in a calm place, while doing this work on slowing your breathing.
Step 3. Call a friend. If you’re having a particularly rough day, consider stepping out and giving a close friend or family member a call. Sometimes you simply need to hear the voice of someone you like.
Step 4. Give yourself a massage (If you don’t have someone to do it for you). A dab of peppermint oil massaged into your temples by your fingertips can help get rid of some tension. If that doesn’t work at least you will get a boost from the smell alone (Don’t put in your mouth or eyes!)
Step 5. If the above doesn’t work. Get a stress ball. Squeezing something can help release nervous energy.
How to help unlock your creative side
By implementing the tips above you have started to treat your body with the respect that it deserves. This has put you in a good place physically and mentally to let your creative side out.
But how can you be more creative?
Step 1. Be in the moment. You need to learn to be happy in the present moment instead of wishing you were somewhere else as life is far too short.
Step 2. Get out of your comfort zone. Take small steps with this but you will be much better off if you do it. You will grow as you get out of your comfort zone.
Step 3. Learn what works
Learn from inspiring, successful people on YouTube from how they act. This may mean changing your routine and watching videos and reading articles that help you instead of just scrolling through Netflix. You can allocate a certain amount of time for the leisure time and value it more.