Body & Mind

SOUND ADVICE

Lucy Lewis, Dorset Mind Ambassador and Assistant Psychologist

Mindfulness has been attributed to a whole host of mental and physical health benefits including reducing anxiety and depression by lifting your mood.

There are hundreds of different ways for practicing mindfulness, but I have found music mindfulness to be particularly popular with those who don’t enjoy the more traditional methods.

Just like with other more traditional forms of mindfulness, music mindfulness involves focusing on sensory information (in this case, auditory) in order to ground ourselves in the present moment.

When being truly mindful, we are taking a break from listening to distressing thoughts about the past or future, and instead, we’re being present in the moment. This gives our minds a break and allows them to function better following the exercise.

If we think of the mind like a computer, we often have many programs running simultaneously (thinking about/planning for/dealing with multiple things at once, like work, family, friends, the news, etc). This causes the computer to not work as effectively, and in extreme cases can lead to the computer or brain shutting down entirely. By being mindful, we are distancing ourselves from our thoughts (or closing down the many open programmes on the computer), even if just for a short time.

Like learning a new physical skill, mindfulness is a cognitive skill that will feel difficult at first but will then become easier with practice.

During any mindfulness practice, it is normal to experience distracting thoughts. These don’t need to be ‘blocked out’, but instead noticed and acknowledged so that you can return your attention to your practice.

For example, you might experience thoughts of judgement (‘this is difficult/boring/silly’) or thoughts about your life (‘I must hang up the laundry and get my partner a birthday present’). The key is to acknowledge the thought (‘I am thinking about my task list,’ or ‘I am passing judgement’) before returning your attention to the exercise.

With practice, your ‘mindfulness muscle’ will get stronger and distracting thoughts may be less common. Bringing your attention back to the exercise should also become easier.

Listening to music mindfully can be done with any

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kind of music, but choose music that doesn’t make you ‘amped up’ or make you feel strong emotions – such as sadness or anger, or a song tied to a painful memory.

The key is to focus on a single element at a time. You don’t need to be knowledgeable in musical theory to do this. The important thing is to notice changes and elements, even if you are not accurately labelling what you hear. For example, it is fine to be wrong when noticing which instruments are playing in a song. It is about the noticing.

Here are some examples of elements that you can listen out for and take notice of. Try to focus on one at a time: •the sound of just one instrument in a song with multiple instruments •the beats of a drum (or notes of any instrument) get faster or slower •repetitive patterns of notes •new instruments/sounds being added or taken away (does the song begin with drums, and then guitar, then the vocal, etc) •which instruments are playing (again, does not matter if you correctly identify them or not) •the singing voice or instrument getting higher or lower in pitch •the backing vocals •shifts in volume •any physical sensations in your body caused by the music

These are just some ideas, but there are many different elements in songs that you can focus your attention on.

If you are a beginner, try being mindful while listening to just one or two songs. As you progress, you may want to practice for up to 20 minutes. However you try – the key is to practice regularly!

Different people will find it beneficial to practice at different times. Doing it first thing in the morning can set a relaxed, mindful tone for the day ahead. Practising before bed can make it easier to sleep. Additionally, when particularly stressed, anxious, or angry, mindfulness can help to reduce the associated uncomfortable symptoms.

Visit dorsetmind.uk for resources about mental health topics such as mindfulness, the wellbeing groups and 1-2-1 support we deliver, and signposting to other services.

If you experience a mental health crisis, please call 999 or The Samaritans free on 116 123.

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SCRATCHING THE SURFACE

MENOPAUSE AND MANOPAUSE Sarah Hitch, The Sanctuary Beauty Rooms and The Margaret Balfour Beauty Centre

The 18th of October is World Menopause Day. It’s not a celebratory day as such - there will be no bake sale at school or Z-list celebrities acting out sketches on the telly. However, it does mark how far we have come in the open discussion about a change that pretty much every woman will go through in her lifetime. Interestingly our male counterparts also experience a hormone-related change – that perhaps ‘explains a lot’!

For women, perimenopause can start as early as late 30s or early 40s when oestrogen, an essential female hormone starts to decrease. The menopause follows and causes a greater drop in oestrogen which is the biggest factor affecting our skin. Cells throughout the body, including the skin, contain oestrogen receptors meaning they are stimulated to perform certain actions when oestrogen is present. With less oestrogen, they cannot perform these functions. As oestrogen levels drop, fibroblast cells which are partly responsible for the production of collagen and elastin lose their oestrogen receptors. Lower collagen and elastin levels equate to thinner, less firm skin and can exaggerate pore size, fine lines and wrinkles. Women may also notice increased facial hair, not to mention the resurgence of acne as there is a relative androgen dominance as oestrogen diminishes.

Oestrogen also plays a role in maintaining the barrier function of the skin. The upper skin layers create a waterproof barrier that locks in moisture and keeps unwanted irritants out. As the barrier becomes weaker it leads to a decrease in hydration levels.

Trans-epidermal water loss (TEWL) increases and skin can become dry, cracked and uncomfortable. Replenishing levels of hyaluronic acid, ceramides and omega fatty acids through topical and oral skincare in the form of skin-focused nutritional supplements is key in reversing discomfort and improving the health of the skin.

To minimise the impact also incorporate vitamins A and C plus peptides and antioxidants into skincare routines. When used topically and taken orally these ingredients encourage the normal production of collagen maintaining skin health and structure. Using products at night containing retinol and harungana – nature’s alternative to retinol – stimulates the production of collagen and are hardworking additions to your night-time routine.

The male menopause known as manopause or andropause is used to describe decreasing testosterone levels related to ageing men.

Like female menopause, male menopause is usually an ageing-related hormonal imbalance issue. The significant difference is that the male menopause doesn’t involve the complete shutdown of reproductive organs. Like some women, men might sail through and not notice any symptoms or they may have very real signs. Men lose 2% testosterone a year from the age of 30. A male menopause tends to occur mid-forties and may present to the outside world as a ‘midlife crisis’.

The critical level of testosterone is different for each man and so physical symptoms and behaviour can differ. Skin becomes drier, thinner and more sensitive. An indication comes when the long relied upon shaving routine and products now don’t feel comfortable. Night sweats and affected sleep dehydrate the skin and make it appear dull.

Lifestyle and nutritional changes such as reducing alcohol, quitting smoking, reducing caffeine and managing stress levels help both sexes ease symptoms. Morning exercise activates the body when hormones are most in balance and supports mental health.

The appearance of our skin has a significant impact on our emotions. If we can support our skin through these changes it will increase our confidence and wellbeing.

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Kim V Kennedy

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GOAL SETTING

Craig Hardaker BSc (Hons), Communifit

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Staying motivated to achieve your health and fitness objectives throughout the whole year is extremely challenging. This becomes even more difficult when the weather is wet, dark, cold and miserable. We have always promoted the importance of being proactive, not reactive, so let’s discuss what can be done to stay motivated now the weather is changing. The best chance of a successful winter exercise regime starts by setting yourself realistic goals to achieve. Here are some goals that many of our members have set themselves to achieve over the coming months:

Signing up to an event One of the best methods of staying motivated is to sign up to an event. If you know a challenge is around the corner, particularly one that is also supporting local charities, then this can help you stay both focused and determined to succeed. Signing up to a challenge such as the Couch to 5k programme can be seen as a fitness progression leading to a worthwhile end goal.

Believe it or not, it is a really good time of year to run! The weather we had during the summer was at times, incredibly hot. Now temperatures are dropping, and therefore making it easier to raise the heartbeat, allowing for the body to be worked that bit harder. The Couch to 5k programme is an excellent way of doing this, increasing your stamina to the point where you can successfully complete a 5k run. We have just started our own Couch to 5k course, with our next programme starting on 31st October.

Daily walk If running isn’t for you, why not walk? Many of us tend to spend too long indoors, particularly in the winter months. If you look outside and it’s wet and windy, dark and cold, you may think twice about stepping outside! Set yourself the challenge of walking for a set time or distance every day for the whole month. This might be a simple walk to the end of the road and back, around the block or a few miles. Maybe record your monthly total and try and improve either distance or time taken (or both) throughout the year.

Exercise class consistency Regular attendance to your favourite exercise class is a great way of achieving your goals and staying motivated. The instructors devise a suitable class plan, all you need to do is add your name to the list! Try and attend every class for the whole month and feel the benefits this has for your body, as this will also help you to keep determined to continue exercising during the following month…and beyond.

Better nutrition This could be the time to focus more on healthy eating as well as exercise. Making sure we drink enough water, controlling our calorie intake and not drinking less alcohol are great targets to set. Can you limit your alcohol intake? Only have one sweet treat a week? Ensure you remain fully hydrated each and every day? Maybe October is the month to test your resolve.

These are just some suggestions to consider, you may have chosen your own to achieve. Good luck in whatever you choose to do in order to stay fit and healthy.