By: Heather Bien
We’ve all heard it before – we should be meditating. It might be on our daily to-do lists, another priority we hope we’ll get around to, but we just never manage to cross it off. How can something as simple as sitting without thinking be so hard?!
Well, the great thing about meditation is there’s no barrier to entry. Anyone can do it. There’s no grading system to determine whether you’re doing it correctly. If you get off track today, you can try again tomorrow. And, once you make it a habit, the benefits are endless.
Meditation reduces stress and anxiety, helps you focus, and gives you control over creating a moment of intention in the chaos of a busy day. When you’re staring at a never-ending inbox of unread emails and a growing pile of laundry, meditation is the anchor that will help you infuse calm back into your mindset.
So, how do you go about building a meditation practice as a beginner? First of all, don’t get frustrated. Meditation sounds easy, but it takes commitment. Clearing your mind can be intimidating. Don’t go too hard on yourself if you find your mind wandering to this evening’s grocery list. Simply let the thoughts pass. If it’s not happening today, move on and get back to it the next day.
Look into the many meditation apps that are available. Headspace and Calm are two that have huge followings. You can pick guided meditations ranging from someone walking you through a body scan to a voice leading you through a serene visualization. Others get you started and then leave you in silence until the meditation begins to wrap up. Try a few different options and see what works for you.
Start small. That might be 10 minutes... or it might be 3. Do what will fit into your schedule on a daily basis. A 30-minute meditation may sound blissful, but if all you have is 5 minutes between conference calls, do it.
Make meditation into a routine. Think of it like brushing your teeth or making your morning coffee. Find your spot, maybe it’s in bed or sitting in front of a big window, light a designated candle that puts you in the right mindspace, and choose a calming soundtrack. These cues will remind your mind and body that it’s time to slow down and find a moment of mindfulness.
Sit comfortably. Perhaps you’ll sit propped up on a blanket to help straighten your spine or find a yoga position such as lotus. You want to be comfortable, but you should also be aware of your body and your posture. Your body is what allows you to find this practice, so make sure it is aligned from head to toe.
Focus on your breath. When you focus on your breath, you don’t allow room for thoughts to wander in and out. Of course, it’s not always possible to stop thinking about dinner plans or overdue thank you notes, but, whenever those nagging thoughts creep in, just return to your breath. In and out. This is where a guided app can be an awesome help!
Whatever you do, make it consistent. The best way to build a practice is to just do it. You’ve probably heard that it takes 21 days to form a habit. Think about meditation as a habit. Every day, just do it. 21 days later, it will be as important a part of your daily routine as putting on your shoes. Is it going to be perfect every day? No! But, that’s fine. It’s the intention around creating mindfulness that will leave you feeling calm, focused, and thankful that you’ve made the time and space for meditation.
Find your moment of calm with Boody.
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Lifestyle
How To Check Your Breasts
What’s the first thing you think to look for when you hear the phrase ‘check your breasts’? It’s often the idea that you’re looking for a lump. Right? Did you know that there are actually 12 symptoms of breast cancer that can help you be more confident to report a persistent breast change? We bet you also didn't know that the changes to look out for are very similar for both women and men. October is Breast Cancer Awareness Month, an annual campaign to raise awareness about the impact of breast cancer. Breast cancer is the most commonly diagnosed cancer in the UK. Around 55,500 women and 370 men in the UK are diagnosed with breast cancer annually. It’s estimated that 1 in 7 women in the UK will be diagnosed with breast cancer in their lifetime but over 25% of breast cancer cases are thought to be preventable. As a brand that creates intimates - it seemed fit for us to use our platform to talk to breast cancer UK and use the month of October to simply be breast aware - because if you grow them, you should know them. So, what should my breasts feel like? Firstly, it’s important to acknowledge that only you can really know your breasts. The way breasts look and feel will vary for every person. That is why it is so important to be breast aware as this will ensure you can acknowledge a change - if there is one. Remember, October is a reminder to check your breasts - but checking should be made part of your monthly routine. “Forty percent of diagnosed breast cancers are detected by women who feel a lump, so establishing a regular breast self-exam is very important.” SOURCE: NATIONALBREASTCANCER.ORG What are the 12 symptoms? The following 12 signs are things to be aware of. Yes, sometimes it is just your body but a change noticed that is persistent - is best checked by your doctor. It is important to note, different people have different symptoms of breast cancer. Some people do not have any signs or symptoms at all. New lump in the breast or underarm (armpit) Thickening or swelling of part of the breast Irritation or dimpling of breast skin Redness or flaky skin in the nipple area or the breast Pulling in of the nipple or pain in the nipple area Nipple discharge other than breast milk Any change in the size or the shape of the breast Changes in the shape of the nipple Pain in any area of the breast Growing veins Nipple retraction Thickening of the nipple or breast skin How should A breast self-exam be performed? In the Shower With the pads/flats of your 3 middle fingers, check the entire breast and armpit area pressing down with light, medium, and firm pressure. Check both breasts each month feeling for any lump, thickening, hardened knot, or any other breast changes. In Front of a Mirror Visually inspect your breasts with your arms at your sides. Next, raise your arms high overhead. Look for any changes in the contour, any swelling, or dimpling of the skin, or changes in the nipples. Next, rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women’s breasts do, so look for any dimpling, puckering, or changes, particularly on one side. Lying Down When lying down, the breast tissue spreads out evenly along the chest wall. Place a pillow under your right shoulder and your right arm behind your head. Using your left hand, move the pads of your fingers around your right breast gently covering the entire breast area and armpit. Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast. What does a lump feel like? A new lump is one of the most common signs of breast cancer. Lumps that are breast cancers can vary. For example, they may be painless or painful. Lumps can also be a sign of a benign (non-cancerous) breast condition. However, if you have found a new lump or breast change, it is important to see your doctor so that it can be checked by a health professional. When should I see a doctor? A breast change doesn't always mean it is ‘cancer’. However, being breast aware is invaluable and if you do see a sign, have a symptom, don't feel right or simply just want to be sure - we encourage it! Early detection gives the best possible chance of survival if you are diagnosed with breast cancer. It is important to remember that breast awareness does not replace having regular mammograms and other screening tests as recommended by your doctor. Some people diagnosed with breast cancer have signs or symptoms. However, some women have no signs/symptoms and the breast cancer is found during a screening mammogram. When am I eligible for mammogram screening? In the UK the NHS offers free mammograms to women between 50 and 71, every three years. If you experience any breast symptoms or unusual changes, see your doctor without delay. If you have a strong family history or you are concerned that you may have an increased risk of breast cancer, always talk to your doctor. Your doctor will help you assess and manage your breast cancer risk and will advise of any additional precautions or screening you may require. So, do men get breast cancer? So many people assume breast cancer affects women only. Breast cancer affects both men and women, because men and women both have breast tissue. About 370 men are diagnosed in the UK every year. If you are a man or are reading this and have men in your life - it is important to make them always aware and let them know that if there are any new and unusual changes to their breasts - they should be aware and seek attention. SOURCES: HTTPS://NBCF.ORG.AU/ABOUT-BREAST-CANCER/DETECTION-AND-AWARENESS/BREAST-CANCER-SYMPTOMS/, HTTPS://WWW.NATIONALBREASTCANCER.ORG/BREAST-SELF-EXAM, HTTPS://WWW.BREASTCANCER.ORG/SYMPTOMS/TESTING/TYPES/SELF_EXAM, HTTPS://NBCF.ORG.AU/ABOUT-BREAST-CANCER/BREAST-CANCER-STATS/; HTTPS://WWW.BREASTCANCERUK.ORG.UK
Lifestyle
Boody Masks - The Answer
Masks Though we may have grown accustomed to regular mask-wearing, it seems our skin still has something to say about 2020’s accessory of choice. As face coverings continue to play a part in everyday life, Dermatologists have warned that the link between mask-wearing and increased cases of acne, dermatitis and other skin conditions is only becoming more apparent. What’s the deal with maskne? Trapping warmth and moisture inside, masks create a breeding ground for bacteria, allowing breakouts to flourish around the mouth, nose, cheeks and jawline. As the friction created by face coverings has the ability to cause tiny tears on the surface of the skin and break down its natural barrier, even those with the most resilient complexions have fallen foul of the dreaded ‘maskne’. And it’s not just our skin that’s suffering as a result of the rise of the face mask. Containing microplastics that pollute our oceans and infiltrate our ecosystem, disposable masks pose a devastating threat to our planet. With an estimated 129 billion face masks now being used every month, each with a lifespan of 450 years, the disposal of single-use masks is leaving a lasting stain on our environment. Could bamboo be the ultimate eco alternative? A sustainable resource that yields a super soft yarn, bamboo is rich in both environmental and skin-saving benefits. Made from organically grown, naturally-sourced bamboo, our new SoftTouch masks offer to solve all of our mask-wearing woes… Hypoallergenic and highly breathable, Boody’s signature fabric provides sufficient protection while crucially still allowing skin to breathe. Moisture-wicking properties mean sweat is drawn to the outside of the fabric, preventing the build-up of bacteria on the surface of the skin. Naturally rich in antibacterial and antifungal properties, Boody’s bamboo fibres are also free from any form of chemical treatment, helping to keep irritation at bay. Soft and smooth, there are no sharp spurs to aggravate skin, ensuring complexions stay calm all day long. As sustainable as it is soft, bamboo is a plentiful natural resource that can be harvested with minimal environmental impact. Washable and reusable, Boody’s SoftTouch face masks retain their impressive properties with multiple washes, extending their lifespan and minimising the output of waste. Get yours here.
Lifestyle
Breast Cancer Awareness X Boody
Sometimes there’s only one thing you can do when life deals you a hard blow – that’s give your system a thorough physical workout. There’s no better way than getting something off your chest (or your mind) than sweating it out. Because no one can deny, the world has thrown us all a few hard blows recently, and getting your sweat on to increase those endorphins can definitely be a way of helping to shift some of the stress. Physical activity, as we all know, has a myriad of health and psychological benefits. But what’s less talked about is the protection it offers not only against developing breast cancer, but also in the healing process following a diagnosis. It’s not known exactly why it plays such a large part, but it’s thought to do with reducing levels of circulating hormones within the body that are associated with increased breast cancer risk, while also reducing inflammation, which helps prevent cancer development and progression. You may be surprised to hear that regular physical activity can reduce your risk of getting breast cancer by around 20%. And women already diagnosed with breast cancer who do a high amount of physical activity have a 40%2 lower risk of death from any cause, a 30%2 lower risk of death from breast cancer and around a 25%2,3 lower risk of recurrence of the disease, compared to those who do little or none. You’ve got to admit, for those of us umming and ahhing about whether to go for that run, workout, or walk, those percentages really do show that getting yourself off the sofa and into your gym gear might be a worthy trade-off. This Breast Cancer Awareness Month, Breast Cancer UK has teamed up with Boody to get that valuable message out. The 25 Saves Lives campaign is all about encouraging people to acknowledge that 20%1 less risk really is worth the bother of a run around the park; a cycle ride; or even a vigorous hoover! Why 25? Because at least 25% of breast cancer cases could be prevented if people modified their lifestyles by being more physically active, eating better food and avoiding harmful chemicals. And that’s where Boody come in – Breast Cancer UK are proud to stand with them on their exercise wear which is produced without using harmful chemicals. If you want to look good and be active at the same time, Boody is the whole package! So why not join the 25 Saves Lives campaign to get physical. And if you can raise funds for breast cancer research at the same time you can feel doubly good about your workout. We’ve got some fantastic ideas about how you can use the number 25 in your exercise routines – and we would love to showcase all your hard-won achievements on our social media pages. So why not get that vacuum cleaner out for 25 laps of the most thorough winter clean your home has yet to experience – we’re looking forward to seeing the pictures! Boody are also offering 25% off their Active Wear during October to all readers who sign up to the mailing list – voucher code and instructions will be sent via email. Click HERE to sign up. References Guo et al (2020). Physical Activity and Breast Cancer Risk: Results from the UK Biobank Prospective Cohort. British Journal of Cancer 122: 726-732. https://www.nature.com/articles/s41416-019-0700-6 Spei, et al (2019). Physical Activity in Breast Cancer Survivors: A Systematic Review and Meta-analysis on overall and Breast Cancer Survival. The Breast (2019): 144-152. https://doi.org/10.1016/j.breast.2019.02.001 Lahart et al (2019). Physical activity, risk of death and recurrence in breast cancer survivors: A systematic review and meta-analysis of epidemiological studies. Acta Oncologica 54 2015 5. https://www.tandfonline.com/doi/full/10.3109/0284186X.2014.998275
