Mem Davis | Contributors - Nourish plant-based living

Mem Davis

Mem is a certified naturopath and doula, with a love of hiking and vegan chocolate. She is also a writer who is dedicated to getting better results for plant-based and vegan businesses through enhancing all aspects of their written communications.


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Conquer those cravings

Food cravings can derail our healthy intentions, but we can overcome them when we understand the physical and emotional drivers behind them. What are your cravings telling you?

Whether it’s the siren song of chocolate or a desperate need for salty chips, the foods we crave can be a reflection of what’s going on for us, either physically, mentally, or emotionally. There are many drivers behind food cravings and when you understand what they are, you can move beyond those midnight snack attacks and towards a healthier relationship with food.

THE EVOLUTIONARY TRAP

Our bodies rely on food for energy, and particularly carbohydrates – the best source for our brain and the cells of our body. Our bodies store glycogen in the liver for a quick energy hit and excess fat for emergencies, such as having to go for longer periods without food. Remember, once upon a time, food wasn’t so readily available, and certainly not the varieties we can access today. Evolutionary psychologist Dr Doug Lisle explains that, over time, we learned to seek out the richest foods in our environment that required the least effort to ensure our survival. Then we cram it in, just in case we won’t have access to more for a while. Dr Malcolm Mackay, a medical practitioner and qualified nutritionist, jokes that the broccoli gatherers of our ancestry weren’t the survivors – it was those who found the rich foods that made it through periods of famine.

On top of our evolutionary development, we also have an inbuilt reward system involving dopamine and other feel-good neurotransmitters. When we consume foods that we enjoy, we get a hit of dopamine. This feedback system is also part of our biological survival setup. For example, human breastmilk is naturally high in both fat and sugar. Breastfeeding is also known to help with bonding and a sense of safety for the infant, so this triggers the brain to connect the food with that emotional state. As adults, we cling onto this biological conditioning, perhaps using foods such as ice cream, chocolate, cake, or peanut butter on toast for a similar sense of comfort, safety, and reassurance.

Given the food excess we live in today, it’s easy to see how our evolutionary survival mechanisms have turned into a trap of constant craving.

CONDITIONED TO CRAVE

Dr Lisle explains in his presentation The Cram Circuit that we also have a Pavlovian-like response to the routines we create around food. If we’re conditioned to eat a particular food, our body begins to expect it. Often, the trigger for the craving isn’t the food itself, but rather the conditions around it. For example, a biscuit with your morning coffee or popcorn with your Netflix show. The types of food we crave can be a type of cultural conditioning, too. “No one’s going to crave chocolate if they’ve never seen it,” says Dr Mackay. “Cravings tend to be culturally specific and related to previous experience.” This may explain why some of us go for cheese and crackers while others prefer sweeter, calorie-dense snacks.

Our food cravings can also be related to how we feel in our emotional lives, according to Dr Deanna Minich in her book Chakra Foods for Optimum Health. For instance, the principle of osmosis describes the flow of salt and water. So, a craving for salty foods, such as potato chips or popcorn, might relate to feeling a lack of flow or control in your life. Giving in to our food cravings gives us a feeling of temporary happiness because of our reward systems we’re wired with. But we might be just masking an underlying need for love, calmness, creativity, or passion.

Our mind and body respond to our emotional needs, our environmental triggers, and our biological urge to eat rich foods. While this wouldn’t have been a problem in the Stone Age, we now have super easy access to these rich foods every day. Our cravings have become a conditioned response rather than a survival response. Dr Mackay explains that the craving and the hunger are still very real, especially when we try and give those foods or habits up. But, over time, our conditioning can be overcome.

Woman with rainbow light pattern on face, representing chakra colours

Image: Cottonbro on Pexels

FEED YOUR CRAVINGS

Cravings can be difficult to ignore and if you are trying to overcome one, it might be helpful to feed that craving in a more healthful way.

Sugar

Sugar is the fastest source of energy for the brain and body. Sweet foods also enhance our hunger drive, which would have helped our ancestors to consume more to ensure access to energy when food might be scarce. But our ancestors didn’t have access to cane sugar and white bread. Instead, they sought out fruit, starchy vegetables, and grains for energy – which are also packed with beneficial fibre and vitamins.

Feed your sugar craving with plenty of water, root vegetables, legumes, whole grains, and fresh fruit.

Salt

Humans evolved in an environment of salt scarcity and it’s important for proper hydration, so we tend to seek it out. It’s also an appetite enhancer and makes food taste better (read: easy to overindulge in). We only need salt in small quantities, but these days we can get far too much thanks to the ubiquitous availability of processed foods and hot chips.

Feed your salt craving with a diet of whole foods. Allow your taste buds to adjust to a reduced-salt diet over time, and you’ll appreciate it more as a seasoning.

Fat

The desire for rich, fatty food is part of our genetic evolution, and our biology drives us towards calorie-dense food that is high in fat. Dairy can be particularly enticing, with dairy milk containing both fat and sugar (lactose) while cheese contains both fat and salt – tempting combinations! Dr Mackay explains that the protein in dairy breaks down into fragments called casomorphins, which attach to the same receptors as opiate drugs. While this is great for helping infant cows continue to nurse, it also explains why dairy is so addictive for humans.

Feed your fat craving with healthy fats such as nuts, seeds, and avocado. Also, make sure you’re consuming enough calories, as hunger can drive this craving.

Chocolate

It was once thought that the magnesium or caffeine in chocolate made it rather addictive. Dr Minchin believes it’s more likely cultural conditioning, as chocolate is coveted in the west, but less so in other countries. She also says chocolate is connected with the third eye chakra, and craving it may indicate we are overthinking things.

Feed your chocolate craving by filling up on healthy main meals. Unprocessed cacao (powder or nibs) can be added to foods like porridge or smoothies for a guilt-free choccie hit.

Caffeine

While coffee (and other caffeinated drinks) might give us a much-needed energy boost, it can also deplete our B vitamins and interrupt our sleep patterns. Plus, like most food conditioning, our body responds by developing a higher tolerance to caffeine. This leaves us feeling like we need more of it, more often.

Feed your caffeine craving with leafy greens, lentils, and nutritional yeast – all high in B vitamins. Drink plenty of water and ensure good quality sleep so you’re not chasing that wake-me-up fix.

Alcohol

Alcohol has been prescribed throughout history in various forms for ‘medicinal’ purposes, and many people use it to relax and unwind on the regular. Dr Mackay says, these days, alcohol isn’t prescribed for a very good reason – it doesn’t work. “For some people it writes-off anxiety and reduces suffering, but it’s really just fooling us into our reward system.”

Feed your alcohol craving with health-promoting emotional supports, such as therapy, creative outlets, healthy relationships, and complementary therapies that help with stress and anxiety.

***

WHAT ARE YOU REALLY CRAVING?

The next time you get a craving, ask yourself if there is an unmet emotional need underneath it.

Sugar – Fun, joy, comfort, security

Salt – Flow, relaxation, letting go of control

Fat – Freedom, peace of mind, flexibility in lifestyle

Chocolate – Love, openness, self-expression

Caffeine – Stimulation, creativity, focus, clarity

Alcohol – Reassurance, confidence, calmness

 

Lead image: Pavel Danilyuk on Pexels


This article is an edited extract from Nourish plant-based living, Issue 68 • View magazine
Mem Davis

Mem is a certified naturopath and doula, with a love of hiking and vegan chocolate.

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Eat the rainbow

Different foods offer different nutrients for our physical wellbeing, but they also affect our mood and our energetic system in distinct ways. Here, we learn how each colour of the rainbow can influence how we feel.

We all know it’s important to eat a variety of fruits and vegetables, but the connection between food and health is far more profound than basic nutrition. The well-known health mantra ‘eat a rainbow everyday’ is an easy way of ensuring you consume a broad spectrum of nutrients and antioxidants – one of the keys to that healthy glow associated with a wholefood, plant-based diet.

However, the food we eat has a deeper impact than simply nourishing our cells or ensuring clear skin. Our diet can also influence our emotional health – and not just in the way a chocolate binge can bring a temporary stress reprieve. The colour and type of food we ingest can either uplift or depress us, much like our social diet of people, media, and music.
Whether it’s a colourful salad to accompany a joyous feast, a green juice after a big weekend, or a purple smoothie bowl for a hearty start to the day, the colour of the food we eat reaches beyond our physical health.

Microbial mood makers

Our gut microbes are responsible for producing a large proportion of neurotransmitters, such as serotonin (the happiness hormone), dopamine (the pleasure hormone), and GABA (which controls fear and anxiety). So, it makes sense that what we put into our bellies affects the production of these mood-balancing chemicals.

Psychology experts and researchers now refer to the gut as a ‘second brain’, such is its importance in mood regulation. Several studies support this, showing that a fibre-rich variety of plant foods may help to reduce depression, anxiety, and other mood disorders.

As well as producing important neurotransmitters, our gut needs a careful balance of nutrients to ensure we can respond effectively to stress and danger. For example, complex carbohydrates fuel the body’s cells, breaking down into glucose for optimal brain function. The B complex vitamins support our nervous system and energy levels, zinc balances our mood, and Vitamin C helps with the adrenal glands – our body’s primary response to stress.

Fruits and vegetables are rich in these nutrients, while heavily processed foods and sugary treats tend to deplete us of these things. It’s one of the reasons those chocolate binges feel so good at the time, and so bad afterwards. The sugar might give you instant relief and energy, but the comedown means you’ve reduced your supply of stress-relieving nutrients. It also explains why people who consistently eat a wide variety of plant-based foods tend to have fewer cravings and more stable moods.

Some of us already know that too much sugar one day will be followed by a depressive episode the following day, while others have no idea that their need for hot salty chips can be related to acute stress. Many of us eat our emotions, using food as a means of comfort. But what you eat directly affects the health of your gut, which in turn affects your physical and emotional health. We really are what we eat, right down to how we respond to stress, joy, anger and boredom.

Colour me happy

The colours of fruits and vegetables can also affect your mood in different ways. On a physical level, nutrients that are unique to each colour food group work on different areas of the body so that you can experience optimal health.

  • Red foods help to fight cancer, support healthy cardiac function, and reduce the risk of stroke.
  • Yellow and orange foods help with immune function, cell growth, and healthy vision.
  • Green foods boost the nervous system, improve the immune system, and support natural detoxification.
  • Blue or purple foods are rich in antioxidants that help reduce inflammation.
  • White and brown foods are excellent for digestion, and can also help to inhibit certain cancers.

Some experts believe that there is even more to food colour than the nutrients on offer. Dr Deanna Minich is an internationally known scientist and nutritionist who explains that the colour of fruits and vegetables can also impact our energetic system. By combining traditional knowledge of the chakra system with modern nutritional science, Deanna describes a system of health that supports our spiritual needs alongside the physical.

The food rainbow just happens to align with the colours of the chakra system, and the density of certain foods complements the levels of the chakras.

For instance, the red root chakra is associated with a grounding energy, and is connected with blood, muscle, immunity, and DNA. Energetically, the root chakra relates to safety, survival, and a sense our foundations in life. Foods that support this include root vegetables such as the richly red beetroot as well as ginger, sweet potato, and radish.

Woman in meditative pose with chakra colours

Green with envy, can’t have what your heart desires, or even broken hearted? Maybe you don’t eat enough spinach (or similar) and are putting your heart at greater risk of disease. Green vegetables and sprouts are excellent for protecting the heart both physically and emotionally. The colour green is traditionally related to nature and growth. It’s often used in hospitals to induce a feeling of calm, so it’s no surprise that ingesting green foods can help to reduce blood pressure, protect the nervous system, and boost brain function.

The energetics of eating

Naturopath Robyn Chuter observes, “highly sensitive temperaments may be more susceptible to gut problems, autoimmune diseases, and chronic pain syndromes”. Her theory is in line with many energetic medicine practitioners; that suppressed feelings will manifest physically.

This idea was best popularised by self-help pioneer Louise Hay, who detailed the emotional causes behind physical illness. She believed that by altering thought patterns and beliefs, it is possible to heal disease at its base level. The concept of energetic eating complements this, which is why Chuter prescribes wholefood, plant-based diets for her clients, alongside other techniques to assist with emotional challenges.

When you eat a wholefood, unprocessed diet that’s rich in colour, you are nourishing your physical and spiritual wellbeing. You can balance your mood and energy levels with plant nutrition that’s in alignment with your body. It’s all connected, and your emotional health can benefit just as much as your physical body. It’s even more of a reason to eat the rainbow.

With so many delicious, colourful options available, how could you possibly deprive yourself of such joyous food?


Mem Davis

Mem is a certified naturopath and doula, with a love of hiking and vegan chocolate.

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Home is where the heart is

Make time to consider animals, the environment, and your health when styling your space to truly reflect who you are.

Home is much more than simply the place we live. It can also reflect who we are and how we nurture ourselves. Just as our food needs to nourish us, so, too, do our environments. And just as we make ethical decisions about the food we eat, perhaps we also need to consider the impact our homewares have on the animals, the planet, and even our own health.
Despite the rise in eco-friendly and vegan homewares, decorating your home in line with your values can get complicated once you scratch the surface. Unlike the food we buy, most household items don’t come with a detailed ‘ingredient list’.

HIDDEN ANIMAL PRODUCTS EVERYWHERE!

Most plant-based households will know to actively avoid products that contain animal-derived substances. Well-known offenders include:

  • Down (doonas, pillows)
  • Wool (carpets, upholstery, some mattresses)
  • Beeswax (candles, furniture polish, paint sealant)
  • Leather (upholstery)
  • Silk (soft furnishings)
  • Mohair (upholstery, soft furnishings)

But even when you are aware of the common culprits, avoiding animal products can still be tricky. According to vegan interior designer Risha Walden of Walden Interiors, the vast majority of furniture and decorations contain at least one form of animal-derived product.

One common example is hide glue – an animal-based glue that is frequently used in furniture production. The furniture industry love using because it dries slowly, allowing time to position timber while being strong enough to hold without inhibiting repositioning, if required. Cochineal is another substance that can be overlooked. It is derived from beetles and often hidden in red furnishings and paint. Then there’s shellac, which is derived from bugs and used as a colourant or wood finish.

The disappointing truth is that most household furnishings will contain animal-derived products, unless explicitly stated as being vegan.

STYLING WITH SUSTAINABILITY IN MIND

Being highly durable, wool might be considered as environmentally friendly, because it is a natural-fibre option and will require replacing less frequently. However, it is without doubt reliant on the exploitation of sheep. Add in the environmental impact of sheep farming, and suddenly wool doesn’t seem nearly as appealing.

Synthetic leather is also controversial due to its plastic content. While the argument against plastic is sound, Risha invites people to consider the process of creating leather from animal skins. “It uses lots of water, and the initial processing often takes place in countries like Bangladesh and India, where there are no environmental regulations.

Wastewater is drained into local waterways, there are toxic work conditions, and noxious chemicals and acids have to be added so the leather doesn’t decompose.” Like sheep farming for wool, the land and water resources used to create animal leather may outweigh the environmental impact of plastics, and that’s not even taking into account the innate cruelty involved in farming animals for their skin.

NEW CAN BE NOXIOUS

In addition to ethical issues and unsustainable resource use, most new products will off-gas, meaning they give off a gas that is produced as a by-product of the industrial processes used to create them. This releases volatile organic compounds (VOCs) into the air you breathe. These are most common in furniture polish, paint, wallpaper, floor lacquers, moulded plastics, medium-density fibreboard (MDF), and soft furnishings. Regardless of whether a paint, bookcase, or sofa is animal-friendly, these VOCs are part and parcel of new household products.

Low-VOC products are becoming far more common, with paints, carpets, and faux-leather now on the market that are considered a healthier choice. Risha is currently working on a range of custom, luxury vegan carpet designs, with properties similar to that of wool. She recommends the use of linen, cotton, bamboo, and jute for natural and low-allergy furnishings. She also suggests crypton fabric for furnishing, as it’s more sustainable and naturally antimicrobial, with similar qualities to wool.

THE MOST CONSIDERATE DESIGN

Vegan decorations are, without doubt, far less cruel than animal-based options, but one important piece of advice is to keep the quality products you already have. “It’s unsustainable to throw everything out and replace it with vegan options,” says Risha.

Vanessa Cullen is the vegan CEO of Forward Thinking Design, an interior fit-out design company. Comparing design with food, she explains that food is ingested, then either burned as energy or excreted, with nutritional benefits occurring along the way. However, with new interior products, every resource used is extracted from the Earth in various damaging ways, and to less benefit. Trees are cut down, plastics are petroleum-derived, and cotton requires vast amounts of water. These products temporarily grace our homes and then when we’re done with them, up to 80 percent end up in landfill, causing a further negative impact.

Saving an item from landfill is more sustainable than purchasing a new one, plus second-hand items are also likely to have finished off-gassing, meaning they are a healthier option for you, too. So, get creative and breathe new life into old items – it’s good for the soul and all concerned.

***

10 TIPS FOR CONSCIOUS DESIGN

  1. Reuse and repurpose household items.
  2. Purchase second-hand items instead of new.
  3. Support vegan designers – they’re the experts!
  4. Buy eco-friendly and certified vegan products where possible.
  5. Use tiles or timber flooring over carpets to reduce dust and allergies.
  6. Prioritise natural light – it’s good for your mood and sleep patterns.
  7. Use blinds and a light dimming system to adjust lighting and save on energy costs.
  8. Use fans and open windows for airflow instead of air conditioning.
  9. Use colour psychology to create spaces that support mental wellbeing.
  10. Plant some greenery indoors for better air quality and psychological benefits.

This article is an edited extract from Nourish plant-based living, Issue 64 • View magazine
Mem Davis

Mem is a certified naturopath and doula, with a love of hiking and vegan chocolate.

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Single, ready to mingle

The options are endless with online dating ... or are they? Here's how to overcome any dietary dealbreakers.

The dating world has come a long way since going digital. Now, we can connect with people from all around the country, or even around the globe … and yet dating can seem as arduous as ever. And, when our lifestyle differs from the norm – even in something as innocuous as a dietary preference – we may face additional challenges that are unique to our beliefs. But with a little patience, understanding, and clear communication, you never know how that swipe right might turn out.

VEXED BY VALUES

We may hold strong sentiments that accompany our decision to be plant-based – whether for the animals, our health, or the environment. There are also numerous perceptions and misconceptions about ‘those vegan types’. When dating someone who doesn’t share your beliefs or is unwilling to explore your perspectives, friction can arise.

Cam is a 49-year-old vegan, pansexual man, who has dated both vegan and non-vegan people. “It comes down to a core belief system,” he says. “It’s really hard to be in a relationship with people who aren’t in alignment with my morals and ethics.” Adam, a tall, muscular man, finds it humorous that people are shocked to discover he has been vegan 10 years. He agrees it can be challenging when values differ. “I’ve tried to date people who aren’t vegan, but it never works.” In Adam’s experience, his beliefs were too challenging for the women he dated, despite having other things in common.

Take heart! Not everyone views the plant-based diet as a dealbreaker in the dating world. Cam has also had many successful experiences where his date researched vegan-friendly eateries ahead of a meet up. Successful relationships always include an element of compromise, however, people with strong belief systems can find this particularly difficult.

JUDGEMENT GOES TWO WAYS

Vegans or vegetarians can often feel judged for simply being true to themselves. Jack, 27, has had a number of women bail on him when they discovered he uses his social media accounts to share information about animal exploitation. “It’s really disappointing. They don’t want to meet because I stand up for things I believe in,” he says. “I’d never bail on a date because they eat meat.”

Sophie, vegan for five years, has been told several times that her date expected her to be ‘one of those arsehole vegans’. She notes that understanding and respecting other people’s values are equally important within a relationship. “I wasn’t always vegan,” she says. “It’s worth getting to know someone, as long as we respect each other.”

You may find that your date is tolerant of your dietary choices but doesn’t quite understand why it’s important to you. Remember, relationships require everyone to keep their judgement in check. And, for those of us exploring plant-based living, this might mean maintaining patience for those who don’t yet understand our values.

Cam says, “I want someone who’s encouraging and supportive, and open to participating in a vegan lifestyle.” This is an entirely understandable preference, and it’s not asking too much. However, we may also need to accept the other person for what they value, which may not include exploring a plant-based lifestyle for themselves. If that doesn’t feel right for you, you’ll need to limit your search to those with a similar lifestyle to your own.

THE NUMBERS GAME

Vegan Australia estimates that vegans comprise only two percent of the Australian population, so it can be a pretty small dating pool. US statistics suggest that 80 percent of vegans are women, leaving the numbers very imbalanced, regardless of someone’s sexual preference. The number of eligible singles can be even smaller in certain age groups and locations. It’s a predicament faced by many plant-based singles, complicated by a desire to find a compatible person with shared values.

Cam has dated men, women, trans and non-binary people, and finds that the population is skewed towards omnivores and heterosexual people. “After a few years of dating omni people with the hope they’ll change, I go back to dating vegans. And then full circle again, because the pool is so small.” Jack reminds himself that everyone has the capacity to learn and change, and is open to dating non-vegans. He finds being upfront about his lifestyle helps to open discussion. “Most people are fine with it. It helps to not take things personally if they say something disparaging about veganism.”

There are several vegan dating groups, sites, and apps available, with mixed responses from those using them – mostly due to the small pool of eligible singles. One of the larger Facebook groups is Vegan Singles Australia, created by Brittany Birrell. The group has over 4,000 diverse members, and boasts a number of successful partnerships, marriages, and casual hookups.

Sophie says, “It’s great to meet other vegans, but a relationship is based on so much more than both of us being vegan.” Her comment highlights the importance of being open to finding a truly compatible partner, with veganism being only one aspect of a successful relationship.

THE LANGUAGE OF LOVE … POTENTIALLY

While the dating game can often feel hopeless, regardless of your dietary preference, knowing how to overcome the initial barriers during the ‘getting to know you’ phase can open up your options. Clare Mann is a vegan psychologist and communications specialist. After noticing many of her clients struggling with relationships, she created a short course to share techniques that help ease dating frustrations.

1. Use questions in conversation

“People’s associations are very different. For instance, we may define compassion differently and we have no idea what’s going on inside someone else’s head,” says Clare. By questioning what someone thinks, believes, or means by their words, you’re opening up conversation where differing values can be understood by both people.

2. Identify your boundaries

By knowing what you’re willing (or not willing) to compromise on, you can approach potential partners with clarity and honesty. For example, Sophie finds compromise in keeping her home a vegan space, but outside of that, she understands her dates eat animal products. Define for yourself what you’re willing to accept and remember that staying true to your own values is important for your self-relationship.

3. Learn how to communicate clearly

Someone who isn’t vegan probably won’t understand why you’re upset about their egg and bacon roll. Explain your values so they connect the dots and communicate any boundaries you might have. If they can’t respect your values, then consider what influence this could have on your relationship and happiness within it.

4. Focus on the whole person, not one aspect

Someone who doesn’t currently share your lifestyle or dietary choices may well share other interests and passions. Relationships are with a whole person, not one aspect. And, you never know, they may be open to learning more and taking a few plant-based steps with you.


This article is an edited extract from Nourish plant-based living, Issue 66 • View magazine
Mem Davis

Mem is a certified naturopath and doula, with a love of hiking and vegan chocolate.

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Ten minutes to be me

The busier you are, the more you need me-time. Here’s how to start a self-care routine.

It’s been said that we should meditate for twenty minutes a day, unless we’re busy – in which case we should meditate for an hour. But who has any time at all to spare when we’re wrangling family, work, and a social life? Especially now, at the busiest time of year for many, it can feel near impossible to get that vital ‘me-time’. Yet that’s exactly what we need for our mental and emotional wellbeing. 

Enter the ten-minute self-care routine. Taking just ten minutes a day for yourself can be life changing, and you’d be amazed at what can grow out of this simple habit. 

What is self-care?

Self-care has been buzzing around in our vocabulary for a while now, but it’s important to understand it doesn’t necessarily mean a life of luxury massages and scented baths. The core of self-care is about nurturing your mind and body with love and respect. The importance of self-care lies in ensuring our ability to function optimally. When our own wellbeing slides down the scale of priorities, so too does our physical and mental health, along with our ability to work or care for others.

Physical self-care may involve choosing to eat fresh fruit and vegetables or drinking plenty of water. Maybe it involves settling down with a good book instead of mindlessly scrolling through social media, a walk along the beach with your bare feet in the sand, or getting a decent night’s sleep. The key is doing something you enjoy that also recharges your batteries.

From a practical perspective, self-care might mean catching up on chores that seem overwhelming. It can be incredibly stressful if your house is a mess or your plants are wilting, and self-care might mean prioritising these tasks over other activities. Alternatively, you might desperately need that social catchup to feel better, and to hell with the housework!

Creating healthy habits

Creating new habits is a challenge because they go against the grain of what your body recognises as familiar. The brain identifies your new behaviour as a danger to the status quo, and so quickly returns you to old habits – and therefore to familiar feelings – perceived as safe.

As most athletes would attest, the hardest part is starting. Getting up and out the door is more challenging than actually doing the run or the workout. When we’re busy, stressed, or tired, it’s even harder to do the things that we know are important for us to do.

As habits are a result of ongoing repetition, psychologist Clare Mann suggests committing to something small that, over time, will feel weird if you don’t do it. By introducing a new practice to your day in increments, your brain is less likely to sabotage you by ‘protecting’ you from what is new and different. Clare has been practising yoga for over forty years, and explains that her success is from committing to only five to ten minutes a day.

The ten-minute routine

With the rush of the impending holiday season, finding time for self-care can make your enjoyable activities feel like chores. Or, you may simply lack the time and focus to be able to do the things you really want (and need) to do. A ten-minute routine helps to slowly integrate self-care into your life. It’s specifically designed to be achievable and without overwhelm, helping you to develop important and sustainable habits.

Habits need motivation, and the repetition of ten minutes daily helps to build satisfaction from achievement, as well as ensuring you experience a crucial pick-me-up during your busy day. This tiny timeframe can be integrated into your day until it becomes a part of your regular routine and less of a chore. As your habit develops, you can expand on it as you see fit, and sometimes you’ll find you’re so in the zone that half an hour or more has elapsed.

The concept of a ten-minute routine might not appear sufficient for life-changing actions, but the idea isn’t to transform your life overnight. Rather, it’s to plant seeds of positive action from which you’ll reap the benefits over time.

10 minutes of me-time

  • Guided meditation
  • A short yoga, Pilates, or a HIIT session
  • Pick a section of a room and clean it
  • Write a gratitude list
  • Practise playing an instrument
  • Give yourself a foot rub
  • Take a walk around the block
  • Journal your thoughts and feelings
  • Turn up the music and dance! Make this a group activity for extra smiles
  • Go to bed ten minutes earlier 

This article is an edited extract from Nourish plant-based living, Issue 61 • View magazine
Mem Davis

Mem is a certified naturopath and doula, with a love of hiking and vegan chocolate.

Enjoying our inspiring stories? We always love to hear from you with suggestions for the content you want more of. Suggest a topic here.

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YOUR INPUT