EASY DOES IT

From breathing more effectively to getting morning sunlight, LAUREN TAYLOR explores five simple GP-backed ways to transform your wellbeing this summer

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SOMETIMES the world of wellbeing can feel like a complicated place - from how many macronutrients you need to eat and hundreds of supplement options, to the latest ever-changing fitness fads.

But often the best practices are the simplest - and don’t cost a thing.

Here, Dr Shiv Chande, NHS GP, yoga and meditation teacher and co-founder of The Chande Project - a wellness initiative that blends mindfulness, Eastern and Western science and human connection - shares his tips for bringing the focus back to your wellbeing this season.

1. SYNC WITH THE SEASON AND GET SUNLIGHT FIRST THING

We have a natural circadian rhythm, Dr Chande explains.

“When we wake in the morning and get sunlight on our face, it releases the natural rhythm of our hormones. We get a cortisol release to give us that ‘ready for action’ mode, and it also releases serotonin - the hormones that make us feel good - and in turn, as the day goes on, has a contribution to the amount of melatonin that’s released at nighttime.

“This means we're more likely to fall asleep with the natural rhythm of what's going on around us,” he adds, just as our ancestors would have done.

“That's the way we were designed to live and when we cut ourselves off from that natural way of living, our hormones go all over the place - it's a huge contributor to our decline in mental wellbeing.

“It’s one of the simplest, easiest things you can do - to naturally align yourself to the rhythm of what's going on around you.”

Generally we need less sleep in summer, he adds.

“I certainly do. I’m not advocating you completely mirror the cycle of light, but personally, for me, in winter I need my eight hours, whereas in summer I can get away with six-and-a-half or seven. In summer, I start stirring at 5.30am.”

2. FOCUS ON MINDFUL, JOYFUL MOVEMENT

Often we put a lot of pressure on ourselves to exercise as hard as possible every time.