Self Care for a Carer

Self Care, what is that I hear you say? Well let’s talk about why self care is important and those little activities that you can incorporate into your every day life to take some time out from being a carer and should put a smile on your face.

Let’s start with what is self care? I have to admit, in my humble opinion, I believe self care has become a ‘buzz word’ of today that has been recently created but I still feel it is extremely important for survival as a human being, even more so as a parent and vital as a carer.

A definition of self care – the practice of taking action to preserve or improve one’s own health.

Now, how important was that for you to hear, ‘improve one’s health.’ As a carer you have to spend a lot of time looking after someone else’s health and needs; either older or younger and in addition to your own health and more often than not your own family.

Don’t get to this

Why is self care important? You may have heard the phrase if you’re running on empty how can you help others’ and that really is the simplicity of it. You cannot complete your role as a carer from your sick bed. Therefore it is vital to stay as healthy as you can and understand when it is time to take a step back here is what one mum said recently about self care.

I got myself into this really negative place where I’d just feel guilty and shit, that I wasn’t doing enough all the time. I’d get stressed super quickly because I put myself under so much pressure, then shout, then feel more rubbish and so on.

So I consciously took a step back and really focused on all the stuff I do that’s great, or even just the stuff that’s OK, normal stuff! We do so much every day that takes physical and mental effort but I definitely only focused on all the stuff I thought I wasn’t doing x

Next let’s look at what activities can be classed as self care and whilst some of these activities might seem unusual even ordinary to you, they do work for a few parents that I know. Self care is vital and it needs doing regularly for both our health and our sanity. There were several categories that were considered ordinary to turn to from crocheting, to hitting the gym, to even enjoying the (occasional or daily) glass of wine. Reading was another important wind down whether done before bed or sat in the car whilst playing taxi service.

Other additional self care activities that some might not even consider activities were watching the TV, simply eating, getting a decent sleep, having a shower or even a warm cuppa. Some considered more extravagant self care activities from pamper massages, spa breaks to drinking champagne and even hitting the beach. Gardening, horse riding, singing and yes it was said ‘locking yourself in the bathroom’ (we have all been there!), were many of the activities chosen from carers, hopefully there will be one that will suit you too.

Whatever activities you do decide on, choose to do some daily, some weekly and some less often, but do them. These self care activities will help you, maybe slightly, help your health, reduce your stress as a carer and just maybe put a smile on your face.

 

As always, thank you for reading and I hope you have found some value in this. I would love to know if you leave a comment, what your favourite self care activity is or message me directly via any of the links @linktr.ee/shaz_crowley

Until Next Time
Sharon x

Mum on a Missions Guide to….Carbs

Hi and Welcome to the Brand New Series of Mum on a Mission’s Guide to…..blog 1

After going through a recent phase of time out and reflection; I have been brainstorming with myself on where I would like my online work from home business to move forward and after much debating I have come up with this title for a series of blogs. Along the way I will be sharing topics that inspire and motivate me towards a healthy happier lifestyle and I would like to share them with you for the forseeable future.

So who am I? I’m Sharon, mum of two, carer to my eldest, Ellie and have been #mumonamission for just over three years. See a little more here
https://sharoncrowley.wordpress.com/2017/10/18/first-blog-post/

So let’s get started with my thoughts on carbohydrates, carbs for short. With the majority of the world on a lo -carb diet (or it feels like it) courtesy of many healthy eating programmes recently that have been hugely successful for weight loss including @thebodycoach are they really that bad? The latest research suggests it can even reduce belly fat
https://www.msn.com/en-gb/health/weight-loss/heres-why-experts-say-you-should-cut-back-on-carbs-if-you-want-to-lose-belly-fat/ar-BBVtSDN?li=BBoPH6F&ocid=U452DHP

I am no expert, so these are my own opinions only, but I truly believe carbs are needed on a daily basis to maintain a healthy lifestyle; I personally feel tired when I cut them out completely. However do we need as many; probably not? Could we live without them for one meal, probably and more so if not exercising in the evening? Could we change to healthier alternatives such as wholegrain, yes?

Here is a facebook live I did recently with a colleague on healthier habitsand how to implement them during your typical day
https://youtu.be/Nir5ddzeRU0

I would love to know if you are cutting back on the carbs, have maybe switched to healthier versions or think it is a load of baloney; feel free to comment below and click follow to continue with the series as I will be seeing you again soon

Sharon x

Stop With the Excuses

How many excuses do you tell yourself every day?
How many excuses do you let your children get away with?

If you want it, you need to work for it and that means working to achieve your goal when the tough gets going; when you’re sick, when you’re tired and simply when you don’t want to.
Consistency + Action = Results

You have to understand why you want a certain goal and visualise how you will feel when you reach it. Write your goal down and look at it every day.. Journal about it, do you feel better when you’re a step closer, write down times when you don’t want to take action and see if there are any coincidences.

If the goal isn’t that important to you, then that’s fine also. A common goal is most women want to lose weight, but deep down many (including myself I might add) are just not willing to take the appropriate action to get the results they need. In this instance; smaller steps, smaller habits and some progress is better than none.

However if the goal is extremely important keep reminding yourself why you started working towards your goal and stop giving yourself the excuses not to take action on a daily basis. img_09251

I would love to hear if this has helped you get back on track with your goals.
Feel free to share to someone that continues to have the same New Year goals.
I’m off to dust my trainers with a home workout and if you would like my recent freebie on how to get into your LBD for Xmas click below
https://manychat.com/l6/ShazsBeautySecrets

See you soon,
Sharon x

 

 

How to find out if you have a Food Intolerance?

More than 20% of the population these days in Western Society have a food intolerance and it’s not nice, simple. Specific foods can be the cause of so many irritations these days and the only way to actually detect them is to remove specific foods from your diet and then re introduce them to see what the cause is or take an allergy test at the doctors.

If, like so many people you are struggling with a wider generic allergy such as wheat then you do have to pay close attention to what you’re eating daily and luckily many supermarkets are now helping us with gluten free foods and other ranges such as dairy free.

So what symptoms should you look out for to see if you too have a food intolerance, here are the common ones;

Itchy Rash – if you suddenly develop an itchy rash after eating then it doesn’t agree with you. Make a note to avoid for future.
Stomach Pain – this is so common and you may need to keep a food diary to see if there is a pattern of when you experience it.
Bloatedness – again another common sign of intolerance as your body tries to digest the food. Keep a food diary to identify patterns.
Insomnia – many people these days are struggling with sleep;  lack of it, a deep sleep or just simply getting off to sleep. Have you checked to see if you are sensitive to caffeine as this can play a huge impact on foods or late night drinks.
Tingly/Itchy Mouth – this would be noticed straight away and you should stop eating immediately and make a note of it.

Here is a short video I did earlier
http://bit.ly/2OrHt1O

Whilst I offer no medical solution to these allergies I have been taking some food supplements myself recently that has helped customers with IBS and bloatedness. If you would like to know more, please message me or get in touch via linktr.ee/shaz_crowley

I hope you have found this useful, if so feel free to share or tag someone that may need to read this and I’ll see you next week, bloated free.

Sharon x

How To Cope After A Bad Nights Sleep

How many mum’s out there for one reason or another has had a bad nights sleep? Teething, nightmares, illnesses, are three main ones I can think of but it isn’t just about the children. Snoring; feeling too hot or too cold and if you’ve drank way too much water any of these can make for a restless sleep.

A good nights sleep is vital for many things; your energy, your mood and it is now linked to our eating habits. So whilst this blog isn’t about helping you get off to sleep, (I’ve wrote about that before), this blog is to help you the morning after a restless night and to help you get the most out of your day.

Here are some Top Tips that I took from an article

  1. Climb the stairs;  10 minutes of walking the stairs can give you more energy than drinking half a cup of coffee
  2. If you do need and rely on that caffeine boost avoid it in the afternoon or you’ll be having another restless night
  3. Eat within an hour of waking for both an energy and mood boost; however avoid the sugary cereals. Oats or eggs are ideal.
  4. Don’t hit the snooze button, you’ll feel groggy once awake and will have wasted valuable time
  5. If you’re struggling have a mid afternoon nap but no more than 30 minutes or you’ll not be tired for your evening sleep
  6. Stick to a regular schedule and let your body adjust
  7. Get some fresh air and consider a walk, as they say blow the cobwebs away

sleep deprivation

Please do let me know if you have found this of value and feel free to share or get in touch if you can add a top tip to it. As a busy mum and FT carer I’m always looking to connect with others and you can connect with me via linktr.ee/shaz_crowley.

Until next week, sleep well

Sharon x

Blue Light; Dangerous or Not

What is this blue light that is making headline news recently?
Quite simply it is a source of wave length that is associated with computer screens and mobile phones and as you can imagine we are getting more exposed to them in today’s world with modern technology.

Blue wavelengths are beneficial during the day as they help to boost attention and mood, however they are clearly disruptive at night as the light throws the biological clock into disray and this isn’t great if you already struggle with sleep. Artificial lighting and light exposure suppresses the secretion of melatonin which then in turn has an affect on your circadian rhythm

Even worse, research into blue light states there may be links to the cause of cancer, diabetes, heart disease and obesity.

While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully according to Harvard researchers.and their colleagues whom have been conducting many experiments.

If blue light does have adverse health effects, then environmental concerns, and the quest for energy-efficient lighting, could also be at odds with our personal health. Those curlicue compact fluorescent light bulbs and LED lights are much more energy-efficient than the old-fashioned light bulbs we once knew, but they also tend to produce more blue light

man in white dress shirt sitting on black rolling chair while facing black computer set and smiling
Photo by bruce mars on Pexels.com

So what can you do to start protecting both yourself and your children from the dangers that are being linked with blue light;  here are three top tips that are strongly recommended

  • Avoid looking at bright screens approximately two to three hours before bed.
  • If you work a night shift or use a lot of electronic devices at night, consider wearing blue-blocking glasses or installing an app that filters the blue/green wavelength at night.
  • Expose yourself to lots of bright light during the day, which will boost your ability to sleep at night, as well as your mood and alertness during daylight.

I hope you have found this helpful, feel free to share and if you have any concerns regarding your children and technology these days, please comment I would love to connect. Alternatively connect with me via (linktr.ee/shaz_crowley)

See you next week,

Sharon x

How To Avoid The Germs

It is that time of year again; the temperature has dropped, the kids are back in school and everyone is passing on their germs which means ‘It’s Flu Season’

I don’t believe it can be 100% avoided but you can certainly reduce the risks of infection by following these simple steps.

Increase your leafy greens and in turn boost your immune system; stir-fry some broccoli with a little soy sauce and ginger for a fabulous flu-fighting side dish

Take your vitamins; both vitamins C and D need a boost in winter to protect your immune system

Sleep; it’s amazing that such a simple action and one that most people enjoy can affect your immune system. Many people need a good 7 hours of sleep every night and having an hour without the TV before bed can help you drop off more easily.

Wash your hands; more and more people are contacting the common cold by touching contaminated surfaces, therefore wash your hands thoroughly throughout the day and if needs be invest in a hand sanitizer.

Get spicy; certain spices have been found to be beneficial bug fighters, including cayenne pepper, which contains an active ingredient called capsaicin that beats congestion by thinning the mucus in your nasal passages so you can breathe more easily. Garlic, which contains a ­chemical called allicin, can zap the cold viruses that lead to infection, therefore try adding these spices to soups and stews for a healthier winter warmer.

I hope you have found some value with this blog, if so, please share and do let me know if you try any of these tips or message me if you have one of your own; I love connecting personally with new like minded people. If you would like to know what supplements I use with my family to boost our immune systems then please connect with me via (linktr.ee/shaz_crowley) or alternatively let’s get connected via my new bot
https://manychat.com/l4/ShazsBeautySecrets

Until next week my friend, stay germ free

Sharon x

How to deal with Stress?

Stress, typically these days is part of most people’s life, especially mine. Being a busy mum, kids can send you roaring from 0-60 in seconds and with busier lifestyles than ever before, it is difficult to not feel that tension in your neck begin.

How do you deal with stress, do you have any tips or do you simply lose it or in my case reach for the wine. Whilst I understand as I get older both of these are not long term solutions and therefore I decided to do a little research to deal with stress a little healthier for all the family.

Thus let’s look at the top 7 best ways to deal with it and I would love to hear how you deal with stress, or which one of the 7 is your favourite.

  1. Chew gum; chewing gum is recommended to help lower the level of cortisol a known stress hormone.
  2. Colouring; the chance of doing something that doesn’t require a lot of attention or focus like doodling or colouring can bring a sense of calm.
  3. Change of scenery; if you find yourself in a stressful situation, try and go into another room or step outside as if you are closing the door on the situation and therefore reducing the stress.
  4. Focus on action; sometimes stress is caused by a factor that you can no longer do anything about; an illness, an accident. In this instance take action and on something you can do like considering tidy a drawer.
  5. Sing; belt out a tune, stick some music on and sing
  6. Concentrate on your breathing; the old saying of ‘count to ten’ certainly rings true here. Deep breaths will always reduce the stress and then consider adding in some meditation for extra relaxation.
  7. Pamper Time; spend 10 minutes a day minimum on yourself. Time to yourself is paramount, a book or a bath to help enjoy your time alone and ideal for assistance in thinking clearer.

 

I hope this has provided some value and do feel free to share. My go to as previously mentioned was alcohol and it certainly doesn’t help in the long run so I too will be putting some of these top tips into practice. Reach out if you use a better trick as I always enjoy connecting with my readers or connect with me here linktr.ee/shaz_crowley
Have a great week and I’ll see you next Monday.

Sharon

Energy All Day, Everyday?

Who wouldn’t like all day, every day energy eh, it may seem impossible but it isn’t?

Simple small changes to your lifestyle and your diet can start the process off and be supplemented by specific vitamins until you no longer need them. Some people know and understand this but still don’t make those changes. Let’s start together today.

Recently I have been of the mindset, you only live once, let’s have some fun and that’s great but as you get older, it gets harder to lose weight, harder to look fresh, harder to have energy throughout the day and I would rather feel healthy and energetic for many years to come than have a fun filled life for only a few years. What are your thoughts?

Here are my top 5 tips on making those small changes today,
1. Eat better, stop with the processed food and start to cook from scratch. Cook in bulk if you are busy in the week.

2. Plan in some exercise;  by planning it in your diary you are committing to it. It doesn’t have to be strenuous;  a walk, a cycle ride,  swimming all easy to access in the summer months.

3. Mindset; energy is positive so to make the most of it you need to be in the right mindset and have the right positive attitude and I can assure you it will make a huge difference.

4. Sleep; lack of sleep is a huge factor when it comes to energy and mood so stick to the same sleep patterns throughout your week and weekend.

5. Vitamins; vitamins these days no longer need to be a multivitamin as companies are producing them for specific people for specific issues. Make sure you are taking ones that will help you.

I hope you have found some value in this and over the next few weeks I will be going into each tip in more detail as this is simply an overview. I am on this journey with you, so please click follow and connect with me via linktr.ee/shaz_crowley
If I can help in anyway especially about the specific vitamins then reach out and I will see you again soon.

Sharon

The Power of Vitamins

Who doesn’t lead a fast paced life these days, even more so when you have a young family? It still surprises me as we have so much technology and things at our fingertips than in days gone by, but when speaking to my husband this weekend about it, he believes it is because we do more in one day than we did probably 50 years ago.

Therefore leading a fast paced life on a regular basis can lead to stress, tiredness and unhealthy habits such as junk food and certainly no time for regular exercise or ‘me time’. This is where the power of vitamins come in and I understand that they are not for everyone especially if you eat a well balanced diet. However for some of us, convenience and time seems to take priority.

Vitamins are simply compounds that our bodies cannot produce and we need to get from food but when you are not eating a balanced diet that is when you can start to feel sluggish, tired and irritable, to name a few symptoms. Unfortunately it is only when we feel this way we understand that we are lacking in certain vitamins, therefore I truly believe people should take vitamins before reaching that point.

Today I have been researching magnesium and have found that low levels have a huge  impact on both anxiety and depression which appears to be on the increase as certain statistics are showing one in five adults now suffer from depression. Other connections to low levels include headaches, insomnia and poor concentration to name a few.

Foods that are high in magnesium include seeds, nuts and oats. Therefore if you think you have low levels of magnesium increase the foods that have high levels of it and take a supplement. If you suffer with anxiety or depression and no one has mentioned magnesium to you, then I would speak to your doctor and get some. If this has been of some value, please do share and please reach out if you would like to know about the magnesium supplements that I recommend. You can reach me through any channel at linktr.ee/shaz_crowley

See you next week,
Sharon