Wander Wednesday

Hey there beautiful souls,

This week I’m writing to you from the Philippines, after two days of beach time that consisted of surfing, paddle boarding, coconuts, ice creams, coffee and vitamin sea. The sea has always been my natural nervous system regulator- the sounds of the waves crashing gently, walking barefoot on soft powdery sand and roaming around with friends searching for good food really helped reset my body, mind and importantly my spirit.

This week, let’s dive into the three topics that came to my mind while wandering so you too can wander and wonder about it.

Life is meant to be experienced

This thought came to me naturally as a friend was sharing with me this morning what he heard about “others” are saying about travelling to the Philippines. I instantly realised that in this modern world, we are no longer only subjected to the opinions of people in our vicinity alone, it’s no longer conditioning from parents, environments or our own cultures anymore. We now have access to the opinions of the entire world- social media/ internet/ youtube channels/ blogs etc. However, I truly think that life is meant to be experienced- because everyone can have a different experience even if everything else is the same. It is good to be able to listen to the opinions of others with a pinch of salt- in all aspects of life. Even in health- because there is no one size fits all. We all are blessed with different bodies, and so the next time you hear an expert in the field advocate or advise for something- approach it with curiosity. Use an experimental way to check if it works for you. Be open minded and not too volatile to immediately trusting everything you hear from others, because belief has a highest influence in everything we do.

Example- I can tell you that Cacao is a nutrient-dense "superfood" packed with antioxidants, particularly flavanols, it boosts mood, cognitive function, and mental clarity through compounds like magnesium, theobromine, and serotonin.

Now, with this information- you can get it and try it on yourself. Maybe some of you feel it instantly, some feel it after weeks of consuming it, some does not feel like it helps at all, some may even feel that it gives them palpitations. Hence the reason why I am suggesting the universal saying of ‘life is meant to be experienced’- in every aspect.

Nutrient Dense Meals

Definition-

Nutrient-dense foods are rich in vitamins, minerals and other nutrients important to our health. They also don’t have too much saturated fat, added sugars and/or sodium. Nutrient density is the amount of nutrients you get for the calories consumed.

Components of a Nutrient-Dense Plate

This is easy when you make your own meal, but it can be tricky while travelling. Let’s make this practical by talking about eating breakfast buffets during holidays, now remember you are blessed with choices. Strategically, I would recommend going to the salad and fruit station first and fill your plates with your favourites- the more colours the better- “EAT A RAINBOW EVERYDAY”. Then get to the protein, there’s always some eggs and some protein source for sure, followed by complex carbs, whole grain, and healthy fats. I acknowledge that sometimes healthy fats and whole grains are harder to find- if you are keen you can travel with them like me- with a bag of mixed nuts and seeds/ oats is very handy and weighs less than 500g. However, just being mindful of creating a plate of nutrient dense meal can be a game changer- where you get the most out of one meal instead of blindly eating everything in a buffet. Once you do it frequently enough, it becomes autopilot.

Here’s my challenge for you today- to plate one meal this way and tag me on instagram @drleesharolyn. I am very excited to see yours!

Nurturing Friendships

We often associate the word nurture as a concept for parents towards children. However, I think nurturing is beyond that- it extends into relationships and friendships as well. Recent times, I realised that nurturing friendships are so important for my overall wellbeing. I was lucky renough to be at the receiving end of this last week when I was feeling so overwhelmed with life- sometimes just a short meetup or sitting an hour with a good friend sharing conversations can feel like therapy. A friend came over to my place to help me drill my drying rack, another planned a girlie day out, and one put a scarf over me while I fell asleep in the plane. These gestures cannot be quantified as big or small but rather nurturing and heart-felt, making me buzz with warmth and love.

One of the pillars of lifestyle medicine that is not talked about enough is social relationships.

One study, which analyzed data from over 300,000 individuals, found that stronger relationships increased likelihood of survival by 50%. The risk of death due to lack of social connection was approximately equivalent to smoking 15 cigarettes a day and consuming excessive alcohol. Furthermore, weak social relationships posed an even higher risk of death than physical inactivity and obesity.

So, how do we become better nurturing friends ourselves?

Until next Wednesday, may you wander and wonder through your days — living life as an individual experience, indulge in nutrient dense meals and cultivate nurturing friendships.

Much love,

Dr Sharolyn

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For those interested in lifestyle changes, here is a helpful tool to help with behaviour change and cultivating healthier habits anytime.