There is strong evidence for the effectiveness of regular physical activity in the prevention of several chronic diseases. Might it not only help to add life to our years, but years to our life? Is it truly survival of the fittest?
Exercise is so important that not walking an hour a day has been considered a “high-risk” behavior, alongside smoking, drinking excessively, and being obese. Having any one of these high-risk behaviors appears to effectively age us three to five years in terms of risk of dying prematurely. Interestingly, individuals who eat green vegetables on a daily basis do not appear to have that same escalation in risk. But, even if kale-munching couch potatoes do live as long as walkers, there are a multitude of ancillary health benefits to physical activity—so much so that doctors are encouraged to prescribe it to signal to the patient that exercise can be powerful medicine.
Exercise for 20 minutes, and you may add an hour to your life. So, for all those who say they don’t have time to exercise, it’s like a three-to-one return on investment. Give 20 minutes of your life to get 60 minutes of life.
Currently, most health and fitness organizations advocate for a minimum of a thousand calories burned from exercise a week, which is like walking an hour a day, five days a week. But seven days a week may be even better in terms of extending one’s lifespan. Learn More
Prolonged daily sitting is associated with a shorter lifespan, even in those who exercise regularly. Standing and treadmill desks are two potential solutions for office workers. Learn More
If the U.S. population collectively exercised enough to shave off just 1 percent from the national body mass index, 2 million cases of diabetes, 1.5 million cases of heart disease and stroke, and a hundred thousand cases of cancer might be prevented. Learn More
Life is a balancing act between making energy by combusting glucose or ketones with oxygen, which generates ‘oxidant’ exhaust fumes that harm the body. Skin goes crinkly and age spots develop – all due to oxidation. That’s what makes apples go brown, leaves change colour and iron rust. In the end, we lose, which is why all oxygen-based life forms have a finite life – and why your brain and body inevitably age.
However, you can not only add years to your life, but also life to your years, by improving your intake of antioxidants and polyphenols found in whole foods, fruits, vegetables, herbs and spices.
A study in Finland and Sweden which compared those with a ‘healthy’ versus ‘unhealthy’ diet in mid-life for future risk of developing Alzheimer’s disease and dementia 14 years later. Those who ate the ‘healthiest’ diet had an 86-90% decreased risk of developing dementia and a 90-92% decreased risk of developing Alzheimer’s disease.
Some of the benefits come from low-sugar diets, diets high in omega-3 and B vitamins and some from foods high in antioxidants and polyphenols – which we will focus on here.
Your best bet is probably to both eat a diet with a broad spectrum of antioxidants and also supplement them. The older you are the more you are likely to need. Key antioxidants are:
Vitamin A, C and E – associated with reducing Alzheimer’s risk
Lipoic acid (7) – protects the memory-friendly neurotransmitter acetycholine and dampens down brain oxidation and inflammation)
Glutathione (8) or N-acetyl Cysteine (NAC)(9) – protects the brain and improves methylation thus having potential in dementia prevention.
Co-enzyme Q10 – protects the mitochondria in the brain from oxidative stress (10)
Resveratrol – resveratrol has antioxidant, anti-inflammatory, and neuroprotective properties and prevent hippocampal brain damage. (11)
So, what do you need to eat and drink to preserve your memory and protect your brain? Basically, eat a Mediterranean style ‘rainbow coloured’ diet. A Mediterranean diet has more fish, less meat and dairy, more olive oil, fruit and vegetables including tomatoes, legumes (beans and lentils), whole grain cereals than a standard western diet. It also includes small quantities of red wine. There are variations of this kind of diet, called the MIND diet and the DASH diet, but the core components are the same and as researchers drill down we are learning what to eat and drink to keep your mind sharp and brain young, and how much.
The menopause isn’t a health ‘problem’ or illness as such. It is a natural process that happens to almost all women as they age.
The menopause does, however, cause a wide range of symptoms that can be challenging and uncomfortable. Mood swings, depression, vaginal dryness, low sex drive, hot flushes and sleep problems are all common symptoms. As well as directly impacting those assigned female at birth going through the menopause, some symptoms like mood swings and behaviour changes can affect the people close to them too.
Whilst you cannot prevent the menopause, the good news is that there are several ways to manage and treat symptoms. Some people will benefit from hospital treatments, prescribed medication, or mental health support. Whilst for others, simple lifestyle changes could be enough to support their mood and improve any physical discomfort. It’s important to remember that the menopause affects people in different ways – it’s not a one-size fits all approach!
Some women won’t need medical treatment, but making some simple lifestyle changes can help manage milder symptoms before they get worse…
Adjusting lifestyle factors can help…
Speaking to other people who are also going through, or have recently experienced the menopause themselves, can provide a great source of comfort and reassurance. Whilst everybody’s symptoms are different and the impact on their lifestyles will vary, knowing that you’re not alone and that symptoms don’t last forever can make a huge difference.
Eat a healthy diet
Lower oestrogen levels can increase the risk of heart disease as well as osteoporosis (a disease that weakens the bones, increasing the risk of sudden fracture*). Reducing saturated fats and salt will help keep blood pressure lower, and eating calcium-rich foods like leafy greens, milk and low-fat yoghurts can help maintain stronger bones. Vitamin D from oily fish and eggs improves bone health too.
Minimising alcohol, processed sugar and caffeine can help improve heart health and reduce the likelihood of low mood or mood swings too.
Exercise and keep fit
Regular movement, in addition to exercise, can help to manage feelings of anxiety and stress. Plus, weight bearing exercises in particular can improve bone health and reduce the risk of developing osteoporosis, which is a risk associated with the menopause. Keeping up a consistent routine, especially during the dark winter months, isn’t always easy!
Sleep
Lack of sleep can be detrimental to your physical and mental health. Feeling irritable, depressed, forgetting things and making mistakes are all symptoms of being over-tired.
Cutting down on caffeine, especially after a certain time of the day, can help you to achieve a better night’s sleep. Try switching your phone off at a certain time or avoiding screens before bed. Keep your bedroom at a comfortable temperature and consider lighter bedding if you’re experiencing hot flushes. Avoid eating large meals or consuming alcohol close to bedtime and avoid napping during the day if you can. Making these changes will improve your sleep quality.
Over the counter medication such as melatonin can also help. But it’s best to speak to your GP if you feel you’re unable to manage your sleep problems. Read our blog ‘how to get a good nights sleep’ for more hints and tips on improving your quality of sleep.
A new year always brings a flurry of resolutions to lead a healthier lifestyle. Over 300,000 people tried the Dry January challenge in 2023, and many reported that they felt healthier at the end of it.
Sustained consumption of alcohol can lead to higher risk factors for cancer, heart disease, liver disease and strokes. It can also cause accidents, alcohol poisoning and sleep problems, among other issues.
While the UK’s chief medical officers stated in 2016 that no level of regular drinking is considered completely safe in relation to some cancers, reducing alcohol intake is always a good resolution.
1. Identify how much you’re drinking
The NHS recommends that to keep the health risks low, you should drink no more than 14 units per week, spread across at least three days. There are some online calculators that help to convert drinks into units, but a general rule of thumb is a can of lager, beer or cider is 2.7 units, a standard glass of wine is 2.1 units, and a shot of spirits is between 1.0 and 1.4 units.
2. Ride the wave of the new year
Whether it’s hitting the gym, trying to eat more plant-based foods or drinking less alcohol, use the motivation of a new year to power the changes you want to make to your lifestyle.
3. Make small changes first
If you don’t want to cut out all alcohol, restrict your drinking to certain days of the week or only at the weekend. By making small changes, you’ll find them easier to keep up.
4. Don’t do it alone
Tell friends and family what you’re doing so that they can encourage you and rearrange plans to make it easier for you to avoid alcohol when spending time with them.
5. Try 0% options
Alcohol-free or low alcohol alternatives to beer, wine and spirits are becoming more popular and have improved in quality and taste. Between 2016 and 2021, total sales nearly doubled in the UK and there are new options.
Habits are, unsurprisingly, habitual. And we fall into routine of behaviours from the moment we wake up to when we go to bed. Be it how we take our cup of coffee to brushing our teeth before we go to bed. But how do we make sure these everyday tasks are meaningful?
Building good habits in our life takes time and patience. But knowing where to begin and what to do can often be the most difficult part.
Did you know that habits account for around 40% of our behaviours on any given day? That’s without us even knowing.
And as the 2023 gets underway, people will likely be looking to make a kickstart their New Year’s resolutions.
So, what is a habit? James Clear, author of New York Times bestseller Atomic Habits, explains “habits are the small decisions you make and actions you perform every day”.
Adopting new, positive habits not only makes you feel good but may protect you from health problems and encourage you to live a healthier lifestyle, the NIH (National Institute of Health) tells us.
And, according to Clear, we can fully integrate a new habit in your day-to-day life in an average of 66 days (around two months).
Here’s a step-by-step guide on how to successfully adopt a healthy habit.
1. Start small
“There are a number of reasons why people find it difficult to stick to their resolutions, and many of these are founded in behavioural science,” says Dr Katie Tryon.
“Many of us are overconfident, which means we overestimate our ability to achieve certain resolutions and do not anticipate challenges we may face along the way, so we eventually give up.”
But by reframing how we take on resolutions can make the goals we set ourselves much more, not only manageable, but achievable. One way to overcome this is to start small and set ourselves “micro-resolutions”, says Dr Katie.
By definition a micro, or ‘mini’, resolution is a behaviour that we commit to for four weeks. Not done in isolation, however, these can ladder up to a macro-resolution, such as eating healthier or exercising more.
She adds: “With micro-resolutions, it is far easier to estimate the effort required to achieve them and easier to plan for in our normal day-to-day life, so this overcomes any issues of overconfidence and poor planning.”
Dr Katie acknowledges, though, that in order to achieve our goals, we must also overcome something known as hyperbolic discounting.
This is when we choose smaller, more immediate rewards over those that come later and require more effort.
If the end-goal achieved through making a change is far in the future (like health improvement), it is helpful to give yourself small things – like little rewards – to keep you motivated along the way, she adds.
“Small and consistent short-term changes can result in habit formation, which is the key to long term behavioural change.”
You can also make it easier to stick to your micro-resolution by being realistic about how you will fit your new challenge into your day, depending on your personality.
“For example, if you are not a morning person, it may be better to do physical activity later in the day otherwise you will always dread it.”
2. Remove what doesn’t support you
To avoid getting into situations that can steer you towards bad habits, it can be worth removing the activities that can trigger this type of behaviour.
For example, if you tend to hit snooze every morning, placing your alarm away from reach will trigger you to get out of bed in order to turn it off, this way you’re already out of bed and you can begin your day.
Drinking a glass of water after you wake up can also help you rise on a morning as your body starts to activate itself.
3. Establish a routine
Rebecca Patterson, Personal Growth and Acquisition Mentor at Forbes explains: “It’s an absolute fact that if you can learn to do something consistently, you will discover much greater strengths and opportunities within yourself than you could have ever imagined.”
Having consistency with your new habits is a powerful tool to support changing your behaviour.
Once you’ve defined your healthy habits consider what time of day to do them and commit to them.
And, what a better time to kick off new habits than the New Year.
Research shows that more people are likely to visit the gym around fresh-start dates, such as the beginning of the year.
4. Set a checkpoint to review your progress
Tracking your progress and celebrating the small wins are important.
These help to keep you motivated.
Journalling or using a habit-tracker app, such as Habitica, can support you in measuring your success.
And, if you find yourself wandering off track, that’s ok, too.
It would be nice to be able to skip the hard work and experience the benefits straight away, but by being patient and dealing with the unexpected can often be the most rewarding part of the journey.
Keep reminding yourself why you’re investing time and effort into that habit. A good way to do this is by leaving post-it notes around your house, or on your bathroom mirror, so you can be reminded of your why you are committing to this habit.
5. Have a partner in crime
Finding a support network around you encourages, not only you to continue to form new habits, but motivates you to exceed them.
For example, if you choose to increase the number of times you do physical activity a week having someone to do it with has been found to up the intensity of your workout by 200%, according to findings from Kansas State University.
Having someone to support you with your new habit will help you to succeed
Alongside forming meaningful habits, having someone to talk to and seeking support can be incredibly beneficial for your mental health and improves your mood.
Ready for more?
If you’re feeling ready to take on more than one habit (otherwise known as ‘habit stacking’), remember to follow this process above and keep it simple so that you avoid feeling overwhelmed, stressed and burnt out with too much on your plate.
A final word from Dr Katie: “Small and consistent short term changes can result in habit formation, which is the key to long term behaviour change.
“We are all creatures of habit, and once changes are embedded in our habits, we are far more likely to stick to them.
“Rome wasn’t built in a day. The best thing is to develop micro resolutions, that can really become habits going forwards, as then you will stick to it.”
In its simplest form, stress can manifest in temporary feelings of frustration and hopelessness, but in its severest form, it can become something a lot more sinister, affecting your work and social life, and even developing into depression.
Unfortunately, feelings of stress are often inevitable. The good news is that there are ways in which you can reduce your stress levels before they become too dangerous.
Develop a positive mind-set
Reducing your stress levels starts with a positive mind-set, and the willingness to try and change your situation. Health professionals know that doing this isn’t as straightforward as reading a few inspirational quotes – it will take a concerted effort over time.
Try writing down three things at the end of each day that made you happy, which were a success or that you are grateful for. You may find that this brief shift in perspective becomes more infectious, and feeds into your normal mind-set. It’s also good practice to examine your habits and attitude and identify anything that could be causing unnecessary stress. For example, your deadlines might be stressful because of your tendency to procrastinate, rather than a lack of ability.
Swap out temporary stress busters
By ‘temporary stress busters’ we mean things like cigarettes, alcohol and the tendency to withdraw. While they may provide a brief reprieve from stress, they can themselves go on to create additional problems. Instead, replace them with healthy alternatives like peppermint or chamomile tea (which are known for their calming properties), a healthy refreshing snack like some fruit, and some quality time with your loved ones.
Take exercise
We’ve all heard of endorphins, otherwise known as ‘happy hormones’. These little mood-boosters are the body’s natural opiates and are produced more often during exercise – a trait which is thought to increase our wellbeing. It makes sense, then, that exercising can help to reduce our stress levels, but endorphins aren’t the only reason why exercise can help. Going for a run, doing yoga or even just going for a walk gives you something else to focus on, as well as time to think through the source of your stress.
Eat a balanced diet
The sugary foods we turn to during periods of stress may provide temporary gratification, but are typically followed by a crash in both energy and mood levels once their effect wears off. Eating the right things, on the other hand, can provide balance and lift the mood, and don’t produce the same crash in energy and mood later.
Avocados, for example, contain folate, which helps to promote feelings of calm, while raspberries and blueberries contain high levels of vitamin C, which is shown to be helpful in combating stress. Even dark chocolate (in small doses) can help to lower blood pressure and promote a feeling of calm.
Get enough sleep
It’s no secret that we aren’t getting enough sleep. In fact, our Health of the Nation survey revealed that the average person in the UK only sleeps for around 6.4 hours a night, as opposed to the recommended seven to eight hours. When you consider that sleep helps to heal the body and mind, and helps us to process the day just passed, it becomes clear why a lengthy visit to the land of nod is so helpful in reducing stress levels. Feeling tired can increase irritability, meaning we become more highly strung and likely to think irrationally.
Designate a time for relaxation
Did you know that the UK workforce works the longest hours in Europe? It’s no wonder we find so little time to relax. Designating a time for relaxation is incredibly important, however, and can help to reduce your stress levels. Whether it’s using your lunch break to read a book, setting aside an hour in the evening for a long soak or freeing up each weekend just to go for a walk, do something that keeps you calm.
Talk to someone
Whether you decide to confide in your loved ones or visit a trained professional, don’t be afraid to talk about your problems. Letting everything out can be a huge weight off your shoulders, and you may find that other people are experiencing exactly the same thing. It might be that you simply can’t cope on your own, which is absolutely nothing to be ashamed of.
There isn’t a one size fits all solution to reducing your stress levels, but by trying out some of these coping methods, you will at least have a head start in deciding what works for you.
Whether you’re four, 40 or 104, the chances are you enjoy a trip to the seaside. And it’s great for your health in these five different ways.
1. It’s great for stress busting
The sound of the waves, the view of the horizon, the smell of the ocean breeze – many of us would say these things help us feel relaxed.
To prove why this is the case, Californian marine biologist Wallace J Nichols has been investigating the connection humans have with water. His book Blue Mind shares studies that illustrate how being by any large body of water floods the brain with the feel-good hormones dopamine and oxytocin. These studies also found that levels of the stress hormone cortisol drop.
Additionally, on sunny days the heat of the sun raises our serotonin levels – the hormone we need to boost our mood and help us to feel calm.
2. You’ll exercise without realising it
Walking in dry sand uses about twice as much energy as walking on a solid surface, according to the Journal of Experimental Biology. Trying to gain traction on the shifting surface exercises all the muscles from your feet up to your glutes.
Even building a sandcastle is good exercise as you will be stretching and moving muscles all over your body to do so. It’s estimated that an hour of sandcastle building can burn 100 calories.
Of course, walking isn’t the only exercise available at the beach. Swimming is well known to be a great exercise to tone your whole body and build cardiovascular fitness. Plus, the journal Free Radical Biology and Medicine has reported that if you regularly swim in cold water, you’ll boost your body’s levels of antioxidants, which helps to reduce the risk of heart disease and cancer.
3. You’ll top up your vitamin D
We all need vitamin D to keep our bones, teeth and muscles healthy. And our bodies create vitamin D from sunlight. The darker your skin, the longer it will take for your body to produce vitamin D.
But make sure you don’t overdo it – as too much sun raises the risk of burning, dehydration and possibly skin cancer.
4. Your skin may benefit too
As long as you take the right precautions in the sun, a bit of sunshine and sea can work wonders for skin complaints such as psoriasis and eczema. Sea water is rich in minerals that can help to repair skin, especially magnesium, an anti-inflammatory and antimicrobial mineral which is particularly effective in the treatment of eczema.
People often feel that a beach holiday leaves them with a glowing complexion. Salty sea water helps to open pores and remove toxins while also having a mild exfoliating effect on dead skin cells.
5. Supports your physical health
A study by the government found that a 10-minute brisk walk each day has a number of physical health benefits. Your chance of developing type 2 diabetes is reduced by 40%, cardiovascular disease (35%), dementia (30%) and some cancers (20%). Make the most of the fresh sea air and you’ll be feeling healthier and happier in no time.
In its simplest form, stress can manifest in temporary feelings of frustration and hopelessness, but in its severest form, it can become something a lot more sinister, affecting your work and social life, and even developing into depression.
Unfortunately, feelings of stress are often inevitable. The good news is that there are ways in which you can reduce your stress levels before they become too dangerous.
Develop a positive mind-set
Reducing your stress levels starts with a positive mind-set, and the willingness to try and change your situation. Health professionals know that doing this isn’t as straightforward as reading a few inspirational quotes – it will take a concerted effort over time.
Try writing down three things at the end of each day that made you happy, which were a success or that you are grateful for. You may find that this brief shift in perspective becomes more infectious, and feeds into your normal mind-set. It’s also good practice to examine your habits and attitude and identify anything that could be causing unnecessary stress. For example, your deadlines might be stressful because of your tendency to procrastinate, rather than a lack of ability.
Swap out temporary stress busters
By ‘temporary stress busters’ we mean things like cigarettes, alcohol and the tendency to withdraw. While they may provide a brief reprieve from stress, they can themselves go on to create additional problems. Instead, replace them with healthy alternatives like peppermint or chamomile tea (which are known for their calming properties), a healthy refreshing snack like some fruit, and some quality time with your loved ones.
Take exercise
We’ve all heard of endorphins, otherwise known as ‘happy hormones’. These little mood-boosters are the body’s natural opiates and are produced more often during exercise – a trait which is thought to increase our wellbeing. It makes sense, then, that exercising can help to reduce our stress levels, but endorphins aren’t the only reason why exercise can help. Going for a run, doing yoga or even just going for a walk gives you something else to focus on, as well as time to think through the source of your stress.
Eat a balanced diet
The sugary foods we turn to during periods of stress may provide temporary gratification, but are typically followed by a crash in both energy and mood levels once their effect wears off. Eating the right things, on the other hand, can provide balance and lift the mood, and don’t produce the same crash in energy and mood later.
Avocados, for example, contain folate, which helps to promote feelings of calm, while raspberries and blueberries contain high levels of vitamin C, which is shown to be helpful in combating stress. Even dark chocolate (in small doses) can help to lower blood pressure and promote a feeling of calm.
Get enough sleep
It’s no secret that we aren’t getting enough sleep. In fact, our Health of the Nation survey revealed that the average person in the UK only sleeps for around 6.4 hours a night, as opposed to the recommended seven to eight hours. When you consider that sleep helps to heal the body and mind, and helps us to process the day just passed, it becomes clear why a lengthy visit to the land of nod is so helpful in reducing stress levels. Feeling tired can increase irritability, meaning we become more highly strung and likely to think irrationally.
Designate a time for relaxation
Did you know that the UK workforce works the longest hours in Europe? It’s no wonder we find so little time to relax. Designating a time for relaxation is incredibly important, however, and can help to reduce your stress levels. Whether it’s using your lunch break to read a book, setting aside an hour in the evening for a long soak or freeing up each weekend just to go for a walk, do something that keeps you calm.
Talk to someone
Whether you decide to confide in your loved ones or visit a trained professional, don’t be afraid to talk about your problems. Letting everything out can be a huge weight off your shoulders, and you may find that other people are experiencing exactly the same thing. It might be that you simply can’t cope on your own, which is absolutely nothing to be ashamed of.
There isn’t a one size fits all solution to reducing your stress levels, but by trying out some of these coping methods, you will at least have a head start in deciding what works for you.
What is mindfulness? – Understand the mental health benefits
Mindfulness has been practiced for over 1,000 years, but its benefits are still widely promoted today. This article will highlight the benefits of mindfulness, the key difference with meditation, and useful mindfulness exercises you can try at home.
What is mindfulness?
Mindfulness simply means to be aware of the present moment. It means you don’t need to think about whether something is good or bad, just be aware of it with an attitude of openness and acceptance.
Mindfulness has roots in Buddhism and meditation, but this doesn’t mean you need to be spiritual or have any particular beliefs to try it.
Why should I practice mindfulness?
Practicing mindfulness helps us to reconnect with our bodies and put us back in control with our own lives. Applying mindfulness strategies to various parts of our lives has been linked to a whole host of different benefits, from improving relationships with food and smartphone addiction, to boosting body confidence.
The busy times that we live in can sometimes cause our minds to become cluttered, and we become guilty of rushing through life and not stopping to notice the important things around us. The way we think can overall effect how we feel and act. For example, if you are thinking or worrying a lot about upsetting events you can find yourself feeling sad or anxious.
Research has found that people who have practiced mindfulness have reduced their stress and improved their mood. The theory behind mindfulness is that by using various techniques to bring your attention back to the present you are able to notice how thoughts come and go into your mind, what your body is telling you and create space between you and your thoughts. This can be done by focusing on your body and breathing.
Mindfulness is also now a very common method taught by counsellors and practitioners of Cognitive Behavioural Therapy. CBT is a therapy that can help you manage your problems by changing the way you think and behave, the techniques can help deal with conflicting and emotional conditions such as anxiety, depression and eating disorders. Practicing mindfulness as part of this therapy can train our brains and the way we deal with our emotions at the point of heightened stress or being in a negative situation.
What is the difference between mindfulness and meditation?
Mindfulness and meditation represent many similarities. They both rely on the ability to be focused on the present moment and increase overall happiness and inner peace, but they are not the exact same thing.
Mindfulness can be applied to any situation throughout the day, whereas meditation is usually practiced for a specific amount of time, and there are numerous ways of practicing it.
What mindfulness exercises can I try?
Different techniques of mindfulness work for different people, so if you don’t find something very useful you can always try out another. You can adapt a lot of exercises to suit you and fit well into your daily life, here are a few exercises you could try:
Mindful eating – this involves paying attention to the taste, sight and textures of things that you eat. For example, when drinking a cup of coffee, you could try focusing on how hot the liquid is and how it feels on your tongue, or how strong and sweet it tastes.
Mindful moving – take note of the feeling you have when your body moves. You might notice the breeze against your skin when running or walking, or the feeling of your hands or feet against different textures. Maybe it’s the different smells around you, like freshly cut grass.
Body scanning – this is where you move your attention slowly through your body, starting from the top of your head right to the tips of your toes. Focusing on the feelings of warmth, tension, or relaxation in different parts of your body.
Mindful activities – activities such as cooking, or drawing can be very mindful. Focusing on the different colours and sensation a paintbrush or pencil has on paper, rather than focusing on drawing a particular thing you could use a colouring book. Cooking can bring out a lot of different senses to focus on, the tastes and smells around you can take you to another country almost.
Mindful meditation – this exercise involves sitting quietly and focusing on your breathing and your thoughts, all the different sensations in your body and things you can hear around you. Try to keep focused on the present if your mind starts to wander.
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