Niki Loe
Niki Loe is an Auckland-based naturopath, personal trainer, and holistic nutritionist who fuels her soul on helping nurture happiness and wellbeing in others. With the onset of winter, moods can naturally drop, so Niki offers some daily tips for finding your own sunshine, even in winter.
“It has been an unpredictable year and as we enter deeper into the winter months, rainy days remind us that sometimes we have to make our own sunshine. Never has there been a time more important to slow down, breathe deeply, and seek beauty in the little things.
“In busy times, it is easy to feel a little (or a lot) overwhelmed, and like a self-care routine is the last thing we have time for. Doing something wonderful to strengthen and nourish your being does not have to take a huge chunk out of your day. Even five “me” minutes can be transformational to your state of mind, energy levels and how you experience the world around you.
“If I were to share what I believe we need as human beings to truly thrive, to live a life of joy and freedom, I would borrow this quote from Dan Buettner: “Eat well, stress less, move more and love more”.
Happy movement
Movement is a celebration of your body, it is not a punishment. Move in a way that makes you feel happy, free, and joyful. This might look like a juicy gym workout or a dreamy hour spent flowing through a Niki Loe Glow class.
Every time you move your beautiful body, your muscles contract and secrete hormones called myokines into your bloodstream. These myokines make your brain more resilient to stress and more open to the experience of joy. Scientists call them hope molecules.
Plant-rich diet
If it’s true that we are what we eat, let’s be something beautiful. Let’s devour whole, fresh, real food and eat all the colours of the rainbow. Who doesn’t want to be a rainbow? If you do nothing else, double your daily veggie intake, aiming for at least three big cups of veggies, and eat one to two servings of seasonal fruit each day. The extra vitamins, nutrients, and fibre will help you shine brighter, with increased energy levels, stamina, more glowing skin, a happier tummy and a sharper state of mind.
‘Happy herbs’ called adaptogens can support us in times of mental, physical, and emotional stress. They are nature’s way of giving us a hug in big times. They help soothe our nervous system, support energy, endurance, and mood. Herbs can also be used to calm anxiety, support our immune system, and help us sleep more soundly.
To boost your intake of fruits, veggies, and happy herbs, click HERE to explore the Beauty Chef NZ’s range of certified organic, whole food formulas.
Good quality sleep
Sleep is our time to heal and replenish every cell within our body. While the perfect amount of sleep differs for each individual, seven to nine hours is the gold standard. With adequate sleep, our mood, metabolism, brain function, and immunity can perform at full strength. I recommend creating an evening ritual that tells the mind and body it is bedtime. To ensure a deep and dreamy sleep that lasts the whole night through, we must first allow time for the body and mind to unwind. Phones off. Breathe, stretch, read, sip on a sleepy tea, meditate, journal. Have fun creating something special for yourself, even if it is just five minutes to slow down, breathe, and snuggle.
Time in nature
New Zealand – the land of staggering beauty. Rugged country sides, rich forests, and mystical beaches can be found in our own backyard. We have spent more time indoors this year, and for some, our home spaces have become workspaces too. Our bodies need time in nature now more than ever. It has been proven that time spent by the ocean or breathing in the forest air can significantly calm the body and mind by reducing stress hormones like cortisol. If nothing else, just step outside your front door to smell the roses, or hug a tree. Nature feeds our soul by life’s design.
Playtime
Children have an extraordinary way of creating a world of magic where toys come to life and make-believe is real. Energy is of abundance and stress isn’t even a real word yet. As we grow up, we can accidentally become so busy we forget to keep playing. It is time to reconnect with your childlike sense of wonder, imagination, and magic that lies within. Run into the ocean, clothes and all, laugh, like really laugh from the depths of your belly, play dress-ups with your kids, do a cartwheel – I dare you to see if you remember how. Notice how fun life starts to feel when you make time to play.
Mindfulness and deep breathing
Did you know that as human beings, we breathe 17,000 to 30,000 times per day? When was the last time you stopped to notice a full cycle of breath? Try it now. Inhale, let it fill you up to every corner of your being, drink it in, and then let it go, slowly and softly, an exhalation that surrenders you to the present moment. Do this more. The richness and quality of your breath is the fastest way to calm your nervous system and bring you into the present moment. Try to be mindful in all that you do. Notice the sounds, the smells, and the beauty around you.
Gratitude
Practicing gratitude can be a quiet thank you to the universe, a feeling you express out loud in words, or something you write about. I like to carry a ‘gratitude rock’ with me everywhere I go. I chose it from a special place, and every time I look at it, I am reminded of all the things in my world I am most grateful for. On a neurochemical level, the experience of gratitude significantly reduces stress hormones, while hitting our yummy ‘happy’ hormones such as serotonin, dopamine, and oxytocin. This immediately uplifts the mood and calms depression and anxiety. Did you know it is impossible to feel grateful and stressed in the exact same moment? That gives me goosebumps.
Stand in the sunshine
Close your eyes and feel the warmth of the sun on your face. How does it feel? There is no question that sunshine makes us happy. A yummy dose of time in the sun is the best way for our bodies to produce and absorb vitamin D. Hailed as the ‘happy vitamin’, scientific evidence supports that vitamin D can uplift our mood and ease anxiety. On cloudy days, be reminded that sometimes we have to make our own sunshine.
Present moments with loved ones
Hug the ones you love, and tell them how much they mean to you. As often as you can. Life is to be devoured.
Image by @samanthadonaldsoncommercial