It comes as no surprise that the remedy to rushing around during this busy time of year is permission to pause and be present in body and mind. But what exactly does that look like?

As spoken about by Professor Darren Morton at the Integria Practitioner Systems Endocrinology: An Integrative Approach Symposium, you can tend to your mental and physical health and wellbeing by bundling a few practices together. In fact, you can help meet your quota of physical activity, manage your stress, and enrich your social connections all in one afternoon!

Start by taking a deep breath. Take this moment to bring to mind a friend or family member, someone who is currently in your life that you are thankful for.

Next, get specific on what is that you appreciate the most when it comes to this person. What is it about them that you are truly grateful for? Think of at least three things. Think about the difference they have made in your life. You can write this down.

And right now, take out your phone and text or call this person. Arrange a time to go for a short walk in your local park together this week, whether that’s in person or virtually (if they live far away). And on this walk, tell them all the reasons you’re grateful for your friendship. Tell them all about the three things you thought of.

By doing this, not only are you having a heartfelt conversation, saying the words you both feel better for hearing, but you’re also getting out in nature and moving more. This is a great way to take a little time out of your busy schedule, to clear your head and come back to thinking about the things that are truly meaningful in life, like spending time with the people who truly matter and doing the things that fill your cup.

Couple this practice with eating a variety of colourful, nutritious, whole, plant-based foods; avoiding excessive alcohol consumption and other risky substances; and prioritise getting at least 7 hours of restorative sleep each night. This will stand you in good stead to staying healthy and well as this year draws to an end.

* For further information, purchase/access the Integria Practitioner Systems Endocrinology: An Integrative Approach Symposium, available from https://practitioner.integria.com/events/systems-endocrinology-an-integrative-approach