Physical health

It can be difficult to remove stress from your day - but good nutrition can improve your body's response to stress.  When you are acutely stressed your breathing rate increases, sweating may occur, and muscles become tense - this is all very normal and part of the "fight and flight" response. The fight and flight response is acceptable in small amounts, but when stress becomes more chronic and part of everyday life the implications on our health are greater. Eating healthily When we are stressed it can be tempting to not eat as well as we could - eating out for convenience, eating more processed foods and drinking more alcohol. This pattern could mean less vitamins and minerals are available to the body when we need them the most. To help get back on track, try to make small changes to your diet - after all, they're often the more sustainable ones. Reduce your caffeine intake to a level you feel is minimum  Drink more water to improve hydration (urine should be pale yellow colour) Eat at least three balanced meals per day Recipes Why not check out these healthy recipes to help maintain energy and reduce the impact of stress on the body: Breakfast Lunch Dinner Foods that will help you to manage stress Often our nutrition resources are depleted when stressed, leading to greater anxiety, low energy, and reduced immunity. Here are some foods you should include in your diet to help manage stress.  Eat your beans to boost energy levels Stress can cause your energy levels to decrease which means that vitamins and minerals are required in greater amounts to metabolise proteins, carbohydrates, and fats for energy. Eating good vitamin B sources like meat, wholegrains, lentils and beans can help nourish the nervous system and improve how we respond to stress.  Eat citrus fruits for increased immunity Chronic stress can trigger oxidative stress, which requires increased amounts of antioxidants (e.g. vitamin C) to rebalance the effect of stress. Some studies also found vitamin C reduced anxiety levels in school children following 500mg day over 14 days, and another found vitamin C reduced anxiety following 1000mg vitamin C over six weeks. Chronic stress also negatively impacts immunity. Vitamin C at 200mg day can reduce the severity and duration of colds. Good sources of vitamin C include red pepper, broccoli and citrus fruits.  Find out more about the benefits of vitamin C.  Eat your greens to help keep calm Stress can lead to the loss of magnesium which is crucial for regulating our stress response as it helps to regulate cortisol and blood pressure. Magnesium also assists with the release of GABA which is a calming neurotransmitter. Magnesium food sources include: dark green leafy vegetables, nuts and seeds.  Written by: The Natural Alternative Health & Wellbeing Ltd Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members, ACA students and their close family around the world.

We all experience periods in life that contribute to increased stress levels and anxiousness. Be it exams, a work deadline looming, moments of uncertainty, crisis, or big life events.  However, it is how we cope through life’s ups and downs that is important. Maintaining good wellbeing is a crucial aspect of living that can help us endure and cope with periods of stress instead of floundering or struggling to cope effectively. And breathe… In moments of stress or anxiety our breathing patterns change.  You might notice your breath is shallow, out of sync or you might find yourself holding in your breath at times. This creates a vicious cycle as out of control breathing is caused by stress but also causes stress, prolonging the symptoms and making them worse. Whereas deep, controlled breathing has the opposite effect. A slow and steady inhalation and exhalation signals the parasympathetic nervous system to calm the body down. As our breathing is an automatic, unconscious, habitual function of the body, we might not even notice how we are breathing. Therefore, it is important to tune into your breath. There are countless breathing techniques which helps relax the body and mind, but the general aim is to shift from quick, shallow upper torso breathing to a slow, deep abdominal breath.  Take a minute to focus on your breathing and its pattern. Then place your hand on your stomach and strive to feel the abdomen expand and contract as you breathe in and out. Pay attention to how you feel after engaging in this breathing technique, you are sure to feel calmer. Food for thought We all know the tendency to comfort eat when feeling stressed or emotional and it can be tempting to seek out sugary, high calorie, high fat foods for instant gratification or out of sheer convenience. This response however only works in the very short term and again can aggravate our stress levels. Stress and anxiousness can create digestive and gut issues. Simple things like drinking more water to stay hydrated, reducing your caffeine intake and eating three balanced meals each day can help. Stress can leave your energy reserves depleted and low on essential vitamins and minerals.  Consume plenty of wholesome food that is rich in good nutrients.  Foods high in Vitamin C are understood to reduce anxiety levels, while green leafy vegetables and nuts are high in magnesium which can help to down-regulate our stress hormones. Rest and digest For our brain to function optimally it needs rest and this responsibility falls to the parasympathetic nervous system, also known as the rest and digest system. The parasympathetic nervous system slows our stress response by releasing hormones that relax the mind and body and is where digestion, detoxifying and healing occur. To activate the rest and digest system, there is no other option but to relax. For some that is mediation, practising yoga or indulging in some self-care.  Self-care has become a popular notion in recent years, but it is not all bubble baths and face masks. Forms of self-care can be spending time in nature, exercising, reading, journaling, colouring, tidying your surrounds or spending time with loved ones. Simply put, self-care practises are tools to help ease our response to stress and enhance our body and mind’s ability to rest, reflect and replenish. It is important to also take regular breaks throughout the day, a brief pause in momentum allows the brain space to think and process information and brings clarity that helps you feel in control and ultimately reduce stress. Get some ZZZs The power of sleep to regulate our stress levels should not be understated. Stress and anxiety can lead to sleeping problems and a lack of sleep can affect your general wellbeing – again another vicious cycle we can find ourselves in. When we are not getting enough sleep, it is more difficult to regulate our mood, emotions, and reactions.  It can affect our concentration, memory and even lead to poor decision making. It’s not always possible to get as much sleep as we would like, generally we should be aiming for at least 6 hours of sleep a night but ideally, we should aim for 7-8 hours.  To feel well rested, it is important we develop habits and routines that aid our ability to drift off. Create a healthy sleep routine by going to bed and getting up at the same time every day, avoid lie-ins and naps that can then disrupt our natural sleep cycle. Start your own personal wind-down by creating a night-time routine that you then begin to associate with sleep. It can be as simple as brushing your teeth and washing your face, developing a night-time skincare routine, reading a book, or stretching.   This is one of the harder habits to develop but try to limit your use of technology an hour before bed. Our devices keep us awake and stimulate the brain through the activity itself but also from the blue light emitted from the screen. Most phones these days have a blue light filter and can be scheduled to switch on at a certain time.

Succeeding in your career is important, but so is your physical and mental well-being. Four Chartered Accountants describe their relationship with fitness and how it has benefited their lives in and out of the office. Barry Doyle Investment Director, MASV.com Running I was never really a big sports person growing up – I played a bit of tennis but that was about it. I found myself living in Australia back in 2010 and it was there that I started to get into running. It’s hard not to when the culture there is so outdoor-focused. I signed up to do a 10km and things progressed from there. By the time I left Australia three years later, I was running at least three times a week – if not more – and had even completed a few half marathons. Now, exercise is a huge part of my routine and it has only been heightened since the beginning of the pandemic. I won’t start my working day unless I have been for a run, swim, cycle or even a ‘morning commute’ – a walk around the neighbourhood after breakfast. Working from home has significant benefits, especially from a work-life balance perspective, but it’s so important to have a delineation between work and home.  I tend to try and follow a plan and set myself goals at the end of that so I can stay motivated. If there’s nothing to aim for, you always risk skipping your exercise; and while skipping it once is usually fine, having nothing to motivate you means you’re more likely to skip more often – believe me, I’ve been there!   There is no question about it, absolutely it has benefited me physically and mentally. I’m in good shape – I’m no Usain Bolt, but my routine helps to keep me in good shape (which is needed as I have a serious sweet tooth!) And from a mental well-being perspective, you only need to ask my wife who, whenever I start complaining or giving out, asks: “Have you being running yet today, or do you need coffee?” Exercise is a vital escape for me. I think it’s important to find someone to support you. Running can feel like a daunting task starting out, so being able to talk to someone while out running (even while walking or cycling) helps get you through it. What’s more, it’s a healthy, social interaction that’s good for the mind and body. Aisling McCaffrey Associate Director of Financial Services Advisory, Grant Thornton Rugby I play quite a lot of team sports; at the moment my focus is on touch and tag rugby. I train with my club once a week for two hours, play two or three 40-minute games during the week, and I have a session with the Irish Women’s Touch Rugby development squad on Sundays for two hours. Beyond training, I’m a big fan of a sea swim or a long walk with some good music to relax.   I only really found a love for team sports when I started working and was invited to play a social tag match. Prior to that, I would have gone to the gym to stay fit but I sometimes found it hard to motivate myself and if things got busy (in work or life), the gym was the first thing to be dropped. Being part of a team is so much more beneficial for my wellness – the interaction with my teammates on a regular basis is priceless and it allows me to let go of any stresses in my life, even if it’s just for the two-hour session. Unlike the gym, other people rely on me to be at training or a game, so it has also been really helpful to set boundaries and carve time out of my busy work schedule.  In terms of apps, I have been using a Whoop strap for the last few months to monitor strain and recovery and I’m really enjoying it. It puts more of an emphasis on recovery than trackers I’ve used before, so it has encouraged me to pay more attention to my sleep, hydration etc.  My advice for others would be to get out there and try lots of different things to find what works for you. Try to build a routine, but don’t be hard on yourself if it doesn’t always go to plan – focus on the benefits for you so that you will be keen to prioritise the activity. John O’Callaghan Senior Partner, BDO Triathlon/Ironman I was late to the party for fitness, not starting until my early 30s when I was living in Australia and my wife signed me up for karate to get me out of the house. When I came back to Ireland in 2003 at the age of 40, I really let things slide up to 2014. I was going to a gym in town and noticed indoor triathlon training. I joined and was immediately hooked. I set up a triathlon team in BDO and we had over 20 people training weekly with a coach. We all competed in Tri Athy in 2014. From there it progressed – I joined Belpark Triathlon Club and graduated to full distance Ironman in Hamburg in 2017 and again in Barcelona in 2019. I have qualified for the Irish age group team for European Full Distance (Iron) in Roth, Germany this September. As part of training, I started running marathons and qualified for Boston, Chicago and New York, which I will race over the next 12 months. I’m a strong believer in physical well-being, as it lets you shed the stresses of everyday life. It’s not about the races or winning, but more about a way of life. The races serve to keep you honest – you can’t miss sessions and you have to have some dietary control (a struggle) – but it’s really all about the training, which takes up 90% of the time. Technology plays its part in sport as in all areas. It’s useful as a guide, but I’m not fixated on the numbers. A former coach always said you need to be able to “race by feel” as tech breaks. I have a Garmin 935 triathlon watch and use the Training Peaks app with my coach as well as Strava. I also use a bike computer and power metre pedals, which measure power output. As a 57-year-old, I am at my fittest. It’s never too late to start. Pick some activity and don’t worry about being any good at it – if you enjoy it, that’s enough. You will meet a community of like-minded folk whatever you try.  Anastasia Myachina  Commercial Partner Manager, Chartered Accountants Ireland Cycling   Fitness and sport have been part of my life since early childhood. I was a professional rhythmic gymnast growing up, which is a very popular sport in my native Russia, and it has really instilled the importance of fitness in me.  I moved on to practicing martial arts when I went to college and trained my way up to second degree black belt in kick-boxing before discovering Crossfit, which was my passion for a long while.  My current routine and sport of choice is cycling, supplemented by strength training. I got my first road bike three years ago and never looked back. I joined a cycling club and go out for club spins at weekends, usually doing between 80-100km. I also have an indoor smart trainer, which was a lifesaver during the lockdown as it allowed me to do virtual cycles and even take part in racing. On top of that, I’m also a huge fan of walking and hiking so you’ll find me regularly scaling mountains (now that we’re able to venture out). It has hugely benefited not just my physical health, but my mental well-being as well. It allows me to clear my head and brings an enormous wave of endorphins, helping to relieve any feelings of stress and anxiety, which have been aplenty – especially during the pandemic. Whether I get up for a cycle first thing in the morning, go for a lunchtime stroll in between meetings, or finish the day off with a hike, I always make sure I get out and move.  Strava is my app of choice for tracking all my fitness activities. I use a bike computer to record my cycles and my watch for walks and hikes, which automatically upload to the Strava platform.  If I was to give any advice to others, I would say get outside and move no matter what your choice of activity is. Choose an activity because it makes you feel happy, and not because it’s a current fad and might make you ‘look good’. That’s the only way you will stick with it, and that’s the only way to get all the benefits.

Each year in January we have Blue Monday, and it has been cited as the most depressing day of the year. However, it is important not to allow the concept to become a self-fulfilling prophecy. Perhaps it is time to re-train our brain - maybe January could be the time for new beginnings. The days start to become a little brighter and we are a step closer to Spring and Summer. There is something re-assuring about the subtle change in nature in anticipation of better weather that can lift our spirits and encourage us to look to the future. With the current restrictions in place time is something which is not in short supply, so perhaps make plans and try to think about what we can do instead of what we cannot do. Enjoying an early morning walk Having breakfast with your kids Exploring, and appreciating, your local area Getting out in nature every day Embrace online learning Tackling that big DIY project and much-avoided clear-out Develop new gardening skills Learn to cook or bake Start to play an instrument Catch up with friends on Zoom Activity/Health Now is a good time to think about your health. Being active and having a healthy heart has never been more important. A regular walk will make a big difference and there is plenty of workouts or classes online, no matter what your fitness level is. Self-care Managing our stress and anxiety levels is essential and many people use meditation or yoga. But everyone is different, and some find painting or gardening works. Explore some options and find what works for you.  Dublin City Council has developed a great website with lots of activities and classes to keep us occupied and content during lockdown: Holding it together apart. Appreciation The New Year gives us time to reflect and consider our surroundings, our family, friends, and appreciate all that is good in our lives. It also gives us the opportunity to consider changing things which perhaps were not so good for us.    If, however, Blue Monday has made an impact on you then perhaps CA Support can help? We have a 1:1 confidential listening service and lots of other supports to help get your mojo back.

This time of year is about setting objectives and goals. However, these usually fail within the first month. How can you empower yourself to stick with them for the whole year? Dawn Leane outlines five ways that can help. It’s the time of year when we set ourselves new goals, whether personal or professional. But often, by the time spring arrives, our good intentions are just a distant memory. Setting objectives is always a good idea, but we can set ourselves up to fall short unless we have the right mindset. Here are five ways to empower yourself in 2021 and beyond. 1. Start with the end in mind A goal without a plan is just a wish, as the saying goes. Stephen Covey advises us to “begin with the end in mind”. Having a clear understanding of what ‘future-perfect’ looks like makes it easier to know where we’re going, assess where we are now, and work out all the steps in between. By breaking our journey into a series of smaller goals, we are more likely to stay on track. 2. Give yourself a break Strike a balance between having ambition and setting unrealistic expectations. For example, if you tend to leave things to the last minute, you may decide to focus on improving your time management. We usually approach this by trying to change ourselves, expending much energy in the process. Or you could accept that you work best with an impending deadline and change how you structure your time instead. Self-acceptance is the most empowering act of all. 3. Build your network There is little we can achieve alone. A strong, strategically developed network is essential to success in any endeavour. Your network should consist of people who can provide you with information and further connections, give honest feedback, provide personal support, and help you maintain a positive work-life balance. Ensure that the people in your network know what you want to accomplish. It will be easier for them to help if they can recognise the opportunity, information or introduction that will benefit you. 4. Review regularly We live in a VUCA world: volatile, uncertain, complex, and ambiguous. Review your goals regularly to ensure that they are still relevant, that you are on track, and have the right resources. If your original objective is unrealistic or your circumstances change, don’t judge yourself. Instead of doubling down or quitting, reassess what you want to achieve. Revisit your concept of ‘future-perfect’ and ask if it is still valid. If not, what can you change to make it so? 5. Just do it Motivation is a myth. John Maxwell writes: “The whole idea of motivation is a trap. Forget motivation. Just do it. Exercise, lose weight, test your blood sugar, or whatever. Do it without motivation. And then, guess what? After you start doing the thing, that’s when the motivation comes and makes it easy for you to keep on doing it.” The key to empowerment is taking control. That doesn’t mean you won’t make mistakes or have bad days. But if you learn from those experiences and refine your approach, your capacity will continually develop. Dawn Leane is CEO of Leane Leaders, supporting leadership development through training, executive coaching, mentoring and consultancy.

We are in unpredictable times and 2020 taught us to cherish what we have, particularly family and friends, take nothing for granted and look after our physical and mental health. Certainly, getting a fresh start in 2021 is really appealing and creating some new year resolutions or goals means we start off on the right foot.  New habits and behaviours can be challenging they don’t happen overnight and can take commitment and dedication.  The brain does not like swift, abrupt change, but benefits can be very worthwhile, so think of this as an investment in yourself. The top ten resolutions each year include: Exercise more Lose weight Get organized Learn a new skill or hobby  Live life to the fullest Save more money / spend less money Quit smoking Spend more time with family and friends Travel more Read more Most of us can relate to some or all the resolutions listed. Resolutions and goals are unique to each of us, so perhaps before you create them consider the questions below: How would you like to feel? Will the resolution help you get there? Would you recommend this resolution to a friend of colleague? How will the resolution impact you? Are you removing something and simply making a change? What is the improvement you want to make and why? When it comes to new year resolutions almost half of us are unsuccessful at fulfilling them, so perhaps we need to consider how we approach them? Below are some tips which may help to keep you on track and ensure success in 2021 Be mindful When embarking on changing a habit or behaviour it is important to prepare mentally by taking a step back and taking stock. When thinking about any change try to keep in mind: Change should be gradual Build on smaller changes Remain positive Accept that there could be setbacks and allow for them Own them Ensure the goals you have set are yours and that this is something you want and not something which you think you should be aiming for. You have a far better chance for success if you are intrinsically motivated to reach your goal Be realistic Do not create a long list, limit the number of resolutions you commit to. Be selective about the ones which mean the most and are the most attainable for you.  Be specific It’s easy to set goals which we cannot achieve, so take some time to ensure they are achievable. A good suggestion is to use SMART to help you create them: Specific - What do you want to achieve, break it down be specific Measurable - How can you measure if you have achieved it e.g., walk a mile in 20 minutes or lose 10% of your weight Attainable – Is the goal or resolution attainable e.g., this is not a good year to include world travel, but it might a good year to travel your corner of the world Relevant - Keep it relevant to you, your life and how you want to improve it Timeline – Give yourself an appropriate deadline to work towards Small wins Break them up into small pieces.  As you tick off each box, your confidence will grow with each small success and spur you on. Share them By keeping the resolution to yourself you can fall into a trap and give up at the first hurdle. By sharing these with others you become accountable and less likely to forget or give in. You could also find that by sharing, other like-minded people may join you. Keep going Setbacks happen, but it is how you handle them that counts. Own the setback, understand how and why it happened and move on. Remember “the journey of a thousand miles begins with one step” Lao Tzu.