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Amatara Wellness Wisdom!

Amatara Wellness Wisdom SelfCare WholeSelf

Sometimes we all need to take some time to ourselves to rest, relax and recharge – and this is exactly what I was in need of recently after a seriously busy six months!

This year so far has been such an exciting time for me, but it has also been full of new challenges – and that has meant a jam-packed schedule!

From teaching at yoga retreats to leading my very own yoga teacher training course, creating online e-learning courses AND filming for nearly three months solid for my upcoming Smithsonian Channel television series, I was beginning to burn out. This was all naturally on top of also looking after my family of four children!

A Word About Adrenal Fatigue

Adrenal fatigue, or adrenal exhaustion as it is sometimes known, is a condition that can strike during times of chronic stress and physical or emotional exhaustion.

Symptoms can include:

  • Fatigue
  • Weight loss
  • Dizzyness
  • Low blood pressure
  • Aching of the body
  • Disturbed sleep cycle
  • Digestive complaints

When this condition presents your adrenal glands, which can be over-stimulated when you are stressed out, become unable to efficiently produce the hormones required to keep your body in balance. This can wreak havoc with both your body and mind, and leaving you feeling deflated and out of energy!

Eating well, avoiding dietary stimulants such as alcohol and caffeine, exercising regularly, prioritising your sleep, and taking the time to rest are all suggested ways to get your adrenal function back on track!

Adrenal Fatigue Self Care Julie Montagu

You certainly shouldn’t wait until you reach this point to begin prioritising your own health and self-care.

Today I am going to be sharing some wellness wisdom that I received during my stay at Amatara Wellness Resort in Thailand to help prevent burn-out!

A Morning Ritual

Setting yourself up to enjoy more positive and productive days is a fantastic way to help keep your stress levels to a minimum.

The following piece of wisdom from Amatara is easy to implement into every morning so that you start the day in a peaceful and relaxing way.

Morning Ritual Handout Poster

You can click here to download a PDF version of this morning ritual so that you can print it out, add your own times in, and put it up on the wall in your home!

Creating a morning ritual allows us to protect the time upon waking and utilise it to create the type of day we truly desire.

By participating in rituals that will stimulate the mind, soothe the soul, encourage gratitude and creativity, and allow for a more productive day, we can help to ensure that there’s no wrong side to get out of the bed!

The fantastic news is that science has actually proven the benefits of a morning ritual!

These benefits are:

  • Better energy
  • Enhanced sense of wellbeing
  • More positive emotions
  • Gratitude
  • Concentration
  • Motivation

There are a few practices that can be included in every morning routine. Doing so can truly help you to have a relaxing morning, setting you up for a calmer day!

morning ritual whole self yoga

Check out the following five things and consider how easily you can embrace them each morning!

Prepare the night before

Spend 5-10 minutes before you go to bed preparing as much as you can for the next morning.

This could include choosing clothing, preparing food, and packing your bags for the next day. This will mean that you can start the next day with a clean slate by having less decisions to make when you wake up. It will also mean that you have less on your mind when you are trying to fall asleep!

7-8 hours of sleep

Even though you will likely be waking up earlier to practice your new morning ritual, it is still vital to ensure you have allowed enough time for 7-8 hours of sleep when preparing the night before.

Distance from your phone

Putting your phone on charge on the opposite side of the room to your bed is a great idea. This ensures you can’t just keep hitting snooze and sleeping through your routine, and discourages you from lying in bed and mindlessly scrolling through social media at night or when you first wake

Technology ban

Avoid using technology (except to turn off the alarm on your phone) until after your morning routine is complete. This allows you to be more present and able to focus solely on yourself.


Wake up and fill up on 500ml of water before breakfast.

Our brains are largely composed of water and are sensitive to any loss of hydration, including those that may occur overnight while sleeping. Research has shown this may result in poor concentration, difficulty completing tasks, fatigues, compromised memory and low mood (neurons in the brain detect dehydration and relay that information to the part of the brain regulating mood).

Enhancing Health and Longevity

The goal for leading a healthy lifestyle is not only to feel radiant in the present moment, but to set ourselves up for a great quality long life filled with radiant health and happiness!

Health Longevity Whole Self Yoga

Whilst science has demonstrated many important factors to help prevent disease and improve overall wellness, there are only two practices that have been scientifically proven to extend both our life span and our health.

1. Calorie restriction

Almost a century ago, scientists discovered that cutting calorie intake could dramatically extend lifespan in certain animal species. Since then this concept has also been proven in humans, however it hasn’t been until recently that scientists have been able to demonstrate why.

DNA cell damage and oxidative stress are both commonly known hallmarks of ageing, and occur as a result of poor food intake, stress, illness/injury, environmental toxins and as a result of metabolism byproducts.

Studies have shown that those following a calorie restricted diet experience significantly reduced levels of oxidative stress and DNA cell damage, have a lower night time body temperature (which works to preserve energy and promote further healing), and experience lower cholesterol and blood lipid levels.

To reap the longevity benefits of a calorie restricted diet for yourself, it is recommended to consume 10-18% less calories per day than your recommended daily intake, while still ensuring nutritional requirements are met.

2. Cold temperature therapy

Similar to calorie restriction, cold temperature therapy has been shown to help maintain optimum health. Cold temperature therapy has also been shown to significantly reduce levels of inflammation in our body.

Research has proven over and over again that chronic inflammation is a common factor in many diseases, and also can also speed up the erosion of our telomeres and the breakdown of collagen in our skin. There are a long list of other health benefits associated with cold temperature therapy, including increased peripheral circulation, enhanced oxygen and nutrient delivery, happier mental and emotional states, and tighter/brighter skin!

Health Longevity Julie Montagu WSY

To implement cold temperature therapy into your everyday wellness and longevity routine, it is recommended that you regularly enjoy cold showers and swimming in naturally cold water, such as lakes, rivers, and the sea.

Enhancing Overall Wellness

Support longevity by enhancing overall wellness with the following 10 tips:

  • Eat a variety of rainbow coloured fruit and vegetables
  • Consume a healthy level of nuts and seeds
  • Stay physically active
  • Avoid or manage excess stress and anxiety
  • Avoid smoking
  • Moderate alcohol intake
  • Prioritise your own happiness!
  • Ensure you stay socially connected
  • Maintain good sleep
  • Supplement with turmeric

Defeat Stress and Anxiety

Taking positive steps to defeat your stress and anxiety is a great way to help you to stay on top of your own self-care!

In order to help you build upon this concept I would like to share with you my top ten tried and tested tips for keeping stress and anxiety away! Click to sign up to my Get Inspired Newsletter and receive my tips immediately to your inbox!

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