The Pillars of Longevity

Pauline Cox MSc – Functional Nutritionist, Author & Founder of Sow & Arrow – @paulinejcox Instagram

As a passionate believer that time in nature is one of our fundamental human needs for good health, I am delighted to introduce myself as the resident nutritionist for The Outdoor Guide and Walk Yourself Happy Events. My name is Pauline Cox MSc, I am a trained Physiotherapist, Functional Nutritionist, Author, and Founder of health food and supplement specialist, Sow & Arrow.

Over the last three years, I have worked in close alliance with Julia Bradbury, contributing Nutritional content to her first book, Walk Yourself Happy as well as accompanying her on her South West leg of her book tour (I’m sure I will have met some of you on that tour!). Julia and I have bonded over our passion for optimal health and wellbeing and laying the foundations for a not just lifespan, but health-span… the quality of your life not just the length of it! For truly, that’s what the quality of our lives comes down to, giving us the freedom of good health, movement, good mental wellbeing and to live the life that truly matter to us.

The Pillars of Good Health

There are some core principles that are relevant to us all, despite our genetic, gender, age and health differences, we are all tethered by principles that we cannot shortcut or cheat. Those principles that create robust and resilient health that can see us thrive throughout our lives, right into older age. Here we explore two of these pillars, the importance of sleep and what you the most important decision you make everyday for your health, what to eat!

Sleep – matters more than you think!

When we are busy, with more to squeeze into the day than there are hours to fit, it is tempting to cut into precious sleep time, burning the candle at both ends. However, the more we learn about sleep, the more we are beginning to realise that high quality sleep is a non-negotiable if we want to reap the benefits of good health now and long into the future.

Recent research has shown that five hours of shortened sleep can increase inflammation by 140%. Chronic sleep deprivation has become normalised with our very busy, modern schedules. The consequences can however, go unnoticed and put down to aging, aches and pains and ‘just life.’ This increase in inflammation puts us a greater risk of chronic health issues, such as cardiovascular disease and premature aging. The good news is… we can improve our sleep quality and quantity with a few simple habits!

• A Good night sleep starts in the morning – daylight exposure when you wake up helps to set our internal clock, our circadian rhythm. This tells the body what time of day it is and to produce suitable hormones to ‘wake up!’ and to ‘Wind Down’ at the right time of the day. A morning walk, regardless of whether it is cloudy or not, significantly supports this internal clock, supporting a good night sleep.
• Keep late night eating to a minimal – Eating late at night increases our core body temperature, which is the opposite to what our body wants to do at bedtime! As we ease into the evening, our body is preparing itself for sleep, if we eat late at night, then this rise in body temperature means it is more difficult for us to fall asleep and stay asleep all night.
• A cool, dark room – Our eyelids let in more light than we realise, which can disrupt our precious seep hormone melatonin. Wearing a black sleep mask or weighted sleep mask can help keep all chinks of light blocked out, especially as the lighter mornings set in. A cool room will also support a deep, restful night sleep.
• Magnesium, the calming mineral – Magnesium can be a useful strategy for better sleep, as it helps to relax the nervous system and supports the production of brain calming compounds such as GABA. However, not all magnesium supplements are created equally! Magnesium oxide for example, is poorly absorbed, versus magnesium bisglycinate, which has better absorption without the stomach issues that some other compounds may have. Check with your healthcare provider for any concerns when taking a new supplement.

You are made of what you Eat!

What we eat is possibly one of the most important decisions we have to make on a daily basis. Food is far more than just a form of fuel, it is the building block that our body uses to make our cells, organs and tissues. What we eat impacts our sleep, energy, blood sugars, mood. There is no system in the body that in not impacted by our daily food chocies.

• Prioritise Protein – the building blocks of protein, amino acids, are hugely important for repair and building the tissues of our body, from our muscles, bones, hair and nails to our immune system and nervous system. When we under eat protein, our body may not have the resources to do its fundamental daily tasks such as renewal and repair, defence and delivering a consistent level of energy. Prioritising protein in your meal is a helpful way of building a health meal – see this more in-depth Simple Guide to Protein for a more detailed description.
• Eat the Rainbow – it’s true, we have been told how important a brightly coloured diet is for our health and wellbeing and there is no getting away from it! We need variety and plenty of it. From colourful fruit and berries to brightly coloured vegetables and a variety of herbs and spices. Colour brings vitality to our health in so many ways, via our gut microbes as well as the benefits these colourful compounds bring to different tissues in the body. Mother Nature’s rich offerings bring so much goodness to our health and wellbeing, adding a range of colour to our plates everyday supports our short term and long-term health.
  • • Brightly coloured berries such as bilberries, blueberries, blackcurrants and raspberries
    • Spices such as turmeric, ginger, peppercorns, cinnamon, cayenne and cardamon
    • Green Veggies – kale, broccoli, spinach and rocket
    • Colour in all aspects – egg yolks offer eye supporting compounds such as lutein, in the brightly coloured yolk, brightly coloured pink salmon, trout, shrimp and crayfish offer a powerful antioxidant which supports eye health, skin health and protecting our cells from damage

Good health is not created overnight, there is no magic pill or supplement that can outsmart a poor diet and lifestyle, good health happens over time and is built on consistent daily habits, one step at a time.

Use the discount code: TOG26 for a 10% discount on any supplements or products at sowandarrow.com

Author: Pauline Cox