Best Recipes Ever

Blog

  • 7 Simple Steps to Mental Wellbeing

    The topic of mental health was already gaining momentum in the workplace prior to the onslaught of Covid. Often looked at in binary terms of those who are healthy and those who have mental illness. The truth, however, is that mental wellness covers a huge spectrum. Even those who are “mentally healthy” can still improve their mental wellness. Is your mental wellness solely your responsibility or does your employer have a role to play in supporting you in this area?  Without self-awareness and knowledge of how to maintain our mental health, poor mental health is something that can affect anyone of us.

    Employers certainly have a lot to gain in ensuring a healthy, happy workforce. A recent study conducted by Cary Cooper and Philip Drew of Oxford Academic, Occupational Medicine states:

    “Both the Chartered Institute of Personnel & Development (CIPD) and the Confederation of British Industry (CBI)/AXA suggest that stress, depression and anxiety account for ∼40% and 37.5% of sickness absence, respectively, making it one of the top five major causes. The Sainsbury Centre for Mental Health suggests that the proportion of sickness absence that can be attributed to mental health conditions could be as high as 44% and suggests that ‘in the absence of more detailed information’, a figure of 40% represents a good point to start from. For the UK working population, ∼175 million working days are lost each year because of sickness absence with ∼70 million days lost (40%) to mental health problems.”

    Mental ill-health covers a huge spectrum from low mood through to anxiety and depression.  Dementia and Parkinson’s are also classified under mental ill-health.  Clearly no-one wants to suffer from Dementia related diseases or Parkinson’s. Therefore, as with all health issues whether mental or physical it is wise to address them from a proactive and preventative perspective, rather than being reactive when things start to get out of hand. At that point it often requires some kind of medical intervention in an attempt to provide quality of life.

    Mental wellness is as much our responsibility as physical wellness.  Infact the two are connected.  Physical wellness achieved through a nutrient rich fresh diet, exercise, down-time and quality sleep, as well as keeping the body and mind  hydrated are also pillars to good mental health.   The binary approach of being healthy or having mental ill-health, is a reflection that we often consider mental health from a limited perspective only.  Mental ill-health is not only the responsibility of the government, charitable foundations, your local doctor and your employer, but first and foremost it starts with you.  We all need to be proactive and treat our mental and physical wellbeing with respect. In doing so, education, information and guidance from other parties does not fall on deaf ears.

    7 simple steps to mental wellbeing7 SIMPLE THINGS YOU CAN DO TO SUPPORT A GOOD MENTAL HEALTH

    HEALTHY GUT – HEALTHY BRAIN

    Research is plentiful on the microbiome-gut-brain axis.  When our digestion is not working well we might suffer symptoms such as constipation, diarrhea, bloating, gas, indigestion or acid reflux.  These are all indicators of an imbalance in the digestive system and that the health of your gut microbiome is suffering.  As the gut has a direct connection to the brain via the gut-brain axis, it means that when the gut is not well, your brain will also suffer.  Perhaps it will be less sharp, unable to remember information or simply foggy?  Maintaining a healthy gut flora is essential for good mental health.

    Several factors need to be considered to ensure a healthy microbiome in the gut including quality and variety of foods.  In other words, your diet needs to feed healthy gut bacteria and starve bad bacteria.  The saying “You are what you eat” speaks loud and clear.  Eating the same thing every day will not populate the gut with healthy bacteria, nor will a diet rich in processed, starchy foods, and sugar.  Key dietary strategies for good mental health include:

    • Eat a low carbohydrate, low glycemic index diet of natural foods.  Limit wheat and wheat-based products which lead to immediate feelings of satisfaction due to the sugar high you experience very soon after eating them.  However 40 minutes later this high leads to a low that results in an energy slump and brain fatigue.
    • Eat the rainbow every day in an assortment of fruit, especially berries, and vegetables (30% fruit :70% vegetables) in order to get a wide range of antioxidants, vitamins, minerals and dietary fibre.
    • Reduce exposure to pesticides, preservatives and additives by eating whole foods and organic where possible.
    • Feed the brain on a daily basis by eating foods high in essential fatty acids (EFAs).  Found in oily fish, olive oil, coconut oil, nuts and seeds, these are essential for good gut and brain health.  Low fat foods seldom contain essential fatty acids and more often than not have added sugar.
    • Spice up your life by including a wide range of herbs and spices in your diet.  Both have many benefits depending on the specifics of the herb or spice.  Perhaps most importantly they provide a plethora of flavours to tantalise the taste buds and stimulate digestive enzymes aiding digestion.
    • Add fermented food and drinks to your diet.  These are packed with good bacteria and easy to include with your everyday meals.  Keffir can be a supplement for yoghurt. Kimchi makes a pleasant change as a slide dish or served with grilled meat or fish. Sauerkraut goes well on salad, in a sandwich or with cold fish or meat.  Kombucha, fermented tea comes in many flavours and can be enjoyed first thing in the morning to get the gut off to a good start or in the evening before going to bed so that it works whilst you are sleeping.

    TREAT YOUR MIND AND BODY WITH RESPECT

    In our fast-paced world we often overlook the importance of taking care of both mind and body.  In fact, we often take our health for granted, working long hours, pre-Covid in an air-conditioned environment, or converted cupboard which is the only place you can find some peace when working from home, eating a quick snack, rather focusing on the kids who need feeding whilst on break between lessons, often missing that walk outside to get some fresh air and movement that had you been in the office, would have meant that at least you would pop out quickly to the local café or supermarket to buy some lunch.

    Treat your mind and body like a temple.  Take care of yourself with the highest intentions to maintain a healthy mind and body.  Put aside “me” time to practice activities that bring inner peace and joy, such as yoga, meditation, singing and dancing.  Through joy and inner peace we raise our self-awareness of how we are feeling so that when listening to your body you can correct your lifestyle and eating habits before symptoms of ill-health start to show on the physical and/or mental levels and the damage already done.

    YOUR BRAIN IS A MUSCLE – TRAIN IT!

    The brain, as for the body requires exercise.  Work activities that challenge your comfort zone and mental constructs are all necessary to keep the brain active, but these activities need to be varied and kept within “safe” limits.  In other words, when you start to agonize over something allowing it to encroach or absorb your personal life leading to erratic behaviour, poor quality sleep and worry, it has gone out of safe limits, and you are well on the road to mental ill-health and burnout.  The importance of knowing when and how to switch off is vital for mental wellbeing and a relaxed demeanor that creates flow, enabling logical and calm thinking, whilst avoiding mental overload.

    STRIDE OUT INTO NATURE TO FILL YOURSELF UP WITH FRESH AIR AND NATURAL LIGHT

    Research around the positive impact of nature on our psychological and physical health, is on the increase. Not all of us have the benefit of a garden, but most live in an area that is close to a park, forest, river, lake or beach where we can enjoy the calming influence of mother nature.  In a 2019 study of 20,000 people, led by Dr Matthew White (European Centre for Environment & Human Health at the University of Exeter), found that people who spent two hours a week in green spaces have better health and wellbeing.  A daily dose of nature helps to regulate inner rhythm to be more in tune with your surroundings.  It helps with increasing your ability to be present rather than tied up and worried about what should be, what has still to be and what might be.  What is now, is what matters.  Mother nature also gives that feel good factor that is so important to stable mental health.

    BE MINDFUL – LIVE IN THE MOMENT

    How you are affects how you are in and with the world. Mindfulness means living in the present, not being concerned about the future or the past, but being fully present to what you are doing now, whether that is typing, doing the ironing or running.  Being mindful enables greater clarity around life and it stops you from being judgmental about yourself or others.  As the famous Jimmy Cliff song says:

    “I can see clearly now the rain is gone.

    I can see all obstacles in my way.

    Gone are the dark clouds that had me blind.

    It’s gonna be a bright, bright sunshiny day”

    A recent study conducted by Oxford Mindfulness Research Centre headed “Parental mental health worse since new lockdown restrictions” states “Participating parents and carers recently reported an increase in symptoms of stress, anxiety, and depression, especially during the period from November to December. This reflected symptoms such as difficulty relaxing, being easily upset or agitated, feeling hopeless, and lacking interest and pleasure, feeling fearful and worried, as well as being more irritable, over-reactive and impatient. This mirrors parent and carer reports of high levels of stress and depression between April and July last year, which were followed by lower levels of these difficulties between July and September.”

    Mindfulness allows you to intentionally see and feel your own emotions, emotions of those around you and respond in a calm manner to what might be going on in yourself or others.  Living in the present creates a conscious choice of how you respond, as opposed to the “tail wagging the dog”, the “dog wags the tail” providing feelings of confidence, comfort and security. In these times of uncertainty, mindful practice is a simple practice that you can tune into at any time, providing you with positive thoughts and feelings about yourself, the situation you are in and the future.

    KEEP YOUR BRAIN AGILE

    The brain is like any other muscle in the body, it needs working to remain active and agile.  It can be mentally stimulated and kept agile through learning new things, for example taking language lessons, attending presentations and talks that stimulate your brain, and pursuing activities such as Sudoko, crosswords, playing Chess, Bridge and Scrabble.

    FORGET THE EXCUSES – TRY SOMETHING NEW AND DO IT ANYWAY!

    It is so easy to get into our comfort zone of routine, that often leads to lack of mental stimulation and isolation from others.  It has taken Covid to highlight the importance of social contact to keep us mentally stable and active, and our brains challenged through conversation.  It has taken Covid to shake our individual comfort zones and make us challenge the need to travel to go and work in an office?  The need to shop for things that soon loose popularity and end up serving no real purpose?  It has taken Covid to make each one of us reflect on how we live our lives and what is truly important.

    Whilst employers have a role to play in creating the right working environment, whether physical or virtual, to educate and train leaders to people manage and lead with empathy, to coach and nurture performance and goal achievement rather than force it, you play an enormous role in securing your own stable and healthy mental wellness that is not only able to meet the challenges of today and the future, but thrive on them. 

     

    To find out more about how Green Key can help you and your leadership journey, contact Rachel directly.

  • 6 Reasons Why it is Important to Include Game-Based Learning in Your Content

    A Guest Post by Shaheen Sajan

    Can gamification make learning more meaningful or should we brace ourselves for a new wave of e-Learning courses diluted of any substance?  Here are 6 reasons why Gamification is not just a passing fad or trend and why it is here to stay. 

    1. A CARROT INSTEAD OF A STICK

    When it all comes down to it, gamification is really about motivation.  You can always motivate someone with the stick approach and the threat of failing.  Or you can take the Swedish National Society for Road Safety’s carrot approach that applied gamification principles to road safety.  Remarkably, they found a way to make it fun to drive below the speed limit by awarding safe drivers with lottery tickets. 

    2. NOT JUST FUN AND GAMES

    When a new concept is introduced to e-Learning, it’s only natural for people to try to make sense of what it means and to want to understand how it works.  One misconception with gamification is that it means we are adding games to our e-Learning modules that detract from the main topic to be learnt. 

    Gamification does not have to involve games.  In fact, some of the best uses of it so far have had no games whatsoever.  It is interactive learning with a goal.  Now you’re probably thinking; ‘well quizzes do that already.’ What is different between traditional e-Learning quizzes and a gamified quiz is the competitive element. 

    The principles of gamification are widely linked to Game Theory.  Any non-mathematician who watched Russel Crowe’s a Beautiful mind knows Game Theory explains why we make the choices we do based on our perceived probability of success. 

    As you will recall, there were no games in that movie but the principles of gaming and game theory are somewhat linked by the desire to succeed.  Gamification simply takes the best elements of games and applies them to learning to make it more engaging.

    3. COMPETITION IS HEALTHY

    Quizzes are an essential building block of e-Learning courses. For the competitive animal, quizzes can be boring when you are only competing against yourself.  Sure, you can earn bragging rights but who else will   really care that you answered 95% of the questions correctly other than someone who is taking the same class?  Here’s a lesson you don’t have to learn the hard way; bragging to people not taking the same course just doesn’t work and in fact it is a recipe for social disaster and dateless Saturdays! 

    This is why leader-boards make sense.  Depending on the LMS you choose, you can set up leader-boards where all course participants can compete against each other.  You get to see who is on the top percentile and where you fall in comparison.  It is this type of healthy competition that motivates a participant to do better and achieve great results. Studies show that 89% of participants would be more engaged in an e-Learning application if it had a point-system. 

    Being mindful not to ostracize underperformers, there should always be a button that asks participants if they would like their results to be published or not.

    Why it is important to include game-based learning in your content4. CELEBRATE ACHIEVEMENTS

    Can gamification make learning more meaningful or should we brace ourselves for a new wave of e-learning courses diluted of any substance? here are 6 reasons why gamification is not just a passing fad or trend, and why it is here to stay.

    It’s always good practice to recognize anyone who is working hard and achieving good results.  When e-Learning is gamified and a user performs well, they can be awarded with a badge or an endorsement that is linked with their profile. 

    Collecting badges motivates users to learn more and earn more.  Let’s say you are teaching a communications course.  You can use gamification to award badges along the way such as: good situational judgement, empathetic listener or communicator extraordinaire.  These endorsements can then be used by the user to market themselves and their skills, creating a win-win situation. 

    5. MAKE LEARNING ADDICTIVE

    When it’s gamified, the goal is to learn but the methods used are designed to motivate the user.  One simple example of this that works incredibly well is vocabularly.com.  I’m sure I’m not the only person who tried to read the dictionary when they were a kid thinking we would have a great vocabulary at the end.  I don’t know about you, but I gave up just after aardvark (ˈärd-ˌvärk) when I realized how boring the dictionary was. 

    Along comes vocabularly.com and suddenly reading the dictionary becomes fun and highly addictive.  Vocabulary.com often has amusing definitions, not as amusing as those of the dirty minded urban dictionary, but they are certainly funny enough to be memorable.  Now here comes the gamified part.  You get to build a vocabulary list and the site generates a quiz or you can take one of their generic quizzes such as the top 1000 words and compete against users worldwide.  The last I checked, the top of the leader-board was some guy in India who had an English vocabulary of 1,341,365 words.  Thanks to gamification, the user is learning and for the first time ever, reading the dictionary is fun. 

    6. BOOST RETENTION

    When done right, gamification makes learning fun rather than an onerous chore. Frank Farral, leader partner at Deliotte said: “If you can gamify the process, you are rewarding the behaviour and it’s like a dopamine release in the brain. Humans like a game.” 

    Gamification encourages the user to experiment and discover what they think they need to learn. It puts them in the driver’s seat of learning.  The science behind it is when they are having fun while learning, those ‘feel-good’ endorphins are released which make the user excited because they are achieving something.  It is this excitement that makes them more motivated and makes learning more memorable. 

    It is the precise point when they stop becoming passive observers and become active participants that the knowledge you need them to retain gets stored in their long-term memory, right where you want it.

    TO SUM IT UP

    Gamification is not a buzzword but a useful technique to engage your learners, motivate them, and boost retention of your content whether individual e-Learning, virtual training or face-to-face training in groups. 

     

    To find out more about how Green Key can design interactive e-Learning courses, contact Rachel directly.

  • 5 Ways to Create a Great Customer Experience

    Great customer service and a great customer experience is the foundation to any business.  It does not matter whether you are in the frontline serving customers or not.  Any member of a team is always either serving the customer directly or serving someone who is serving the customer.  The Ritz-Carlton company motto perfectly sums this up “We are ladies and gentlemen, serving ladies and gentlemen.”  In other words, there is no difference between the real guest coming from outside and buying products and services and an internal guest – a fellow team member.  Offering a level of service that wow’s the customer has to come from every corner and every level of the company.  It is like an orchestra, everyone has to play their part, in time, to the correct standard to present a well-orchestrated piece of music that creates maximum enjoyment for each and every audience member.  When the orchestra is playing well customers want more of the same and will bring friends along with them, thus organically growing your business.

    It is normal and natural that customers will be annoyed when a product or service does not meet their expectations. However, the way it is handled will either build loyalty to the brand and company, or completely destroy that relationship, losing that customer and potentially several more depending on who they tell.  In today’s world in most situations the customer has a choice, if they do not get what they are seeking in the holistic sense with you, they will go elsewhere.

    5 ways to create a great customer experienceCustomers who love your company, not because necessarily the product is the very best, but because your personnel know the customer and make them feel individual and welcome in each and every interaction, irrelevant of who serves them.  Customers who receive this level of service will always be loyal, giving you whatever business they can within their remit.  Not only that, if something slips in the product, when the service is consistently exceptional, and the mistake addressed in the same manner, they will in most cases overlook the product issues and give a second chance to allow you to get it right. This is the foundation to a strong and loyal customer base.

    Just as important, personnel who enjoy working with customers get so much more with each interaction, which increases their level of job satisfaction ultimately leading to an inspired happy and joyful workforce who want to be at work and who in turn share this joy with everyone else in their lives, including your customers.

    We have all had times either in a store, or online, when we’ve had a very poor customer experience. Since the onset of Corona virus, sadly these experiences are increasing, individual staff members very often hiding behind the phrase “Because of Covid we cannot do……….” it is incredible what the onset of Covid has enabled companies to get away with?  I have heard the excuses of “I can’t send a rescue truck, (to collect a car that has broken down), because of Covid”, “Because of Covid chicken is off the menu.” In my local supermarket when asking for the customary coffee, the response was “We have not been serving coffee since Covid.” Interesting that I can buy a coffee in Costa, Starbucks, and the many other coffee shops and wagons, but coffee in the supermarket, which by the way, I serve myself by putting a cup under the machine and pressing the button, cannot be supplied because of Covid?  Previously a member of the team would clean the machine, therefore there is no extra manning requirement here!

    Do these companies, honestly think that their customers are so misinformed as to accept these and many other excuses used to hide behind and cover up the real issue of either staff shortages, poor training, lack of leadership or using Covid as an excuse to reduce manning levels?  Surely now, more than ever is the time to make customer service a priority?

    WHAT ARE SOME THINGS YOU CAN PUT IN PLACE TO GIVE THE CUSTOMER A GREAT EXPERIENCE?

    The following 5 things are for me the foundation to creating a great customer experience over and over for each and every customer that builds a loyal customer base which in turn results in a happier, healthier workforce who share a willingness to do a good job for you, all of which translates into decreased absenteeism and increased profitability:

    BE GENUINE WITH ALL YOUR CUSTOMERS

    Of course, we all want to front our company in a positive and successful light.  However, that does not stop every employee being genuine and showing the unique person that they are and using those qualities to serve customers, intuitively linking with customer feelings and emotions and responding in an appropriate manner.  Having service standards is of course important, but only to the point that they do not create robots. As far as I am aware, no one wants to be served by a robot?  Admit mistakes, accept them, apologise genuinely and find the best solution to correct the situation.

    WORK WITH AND THROUGH YOUR PERSONNEL

    Train all team members about the importance of the customer, both internal and external, and give them the autonomy to be individual and shine in each and every customer interaction, going that extra mile not because they were told to, but because they want to.  Provide the parameters to empower them to take things into their own hands to support their customers.  When they do go that extra mile, support them and give praise and recognition. Share each example as an inspiration and form of encouragement for other team members. 

    My logistics manager, without any direction from me, used to call the customers randomly simply to say “Hello, and ask how they are.”  I had no idea about this until one day one of my customers told me how much they enjoy the calls from Andre.  On enquiring what the calls were about I was informed “Oh, just about saying hello!”  I grew several inches from the pride that I felt at that moment.

    LIVE AND SHARE THE COMPANY VALUES

    Ensure that each and every team member understands how to apply company values in their day-to-day life so that the values live, and there is no disconnect between what the company publishes and what is actually adopted in practice.  Ask employees to share what these values mean for them as well as giving examples of how they might apply them through their work. Encourage them to do just that to make the words come to life and have meaning and consistency for internal and external customers alike. 

     Employees who feel a part of and are able to align their own values with the company are more self-confident, feel connected to the overall team, and more comfortable in taking steps that perhaps before they would not have done without this knowledge.

    FIND YOUR TEAM MEMBERS DOING SOMETHING WELL

    It is human nature to be quick to see the negative, what has not been done, what was done poorly, being late, missing deadlines, shoddy work and so on.  Noticing the small things as well as the large things done well and giving the recognition each and every person in your team deserves, goes a very long way to building a positive, loyal team and strong company culture.  In my book, there is no such thing as a bad employee, only bad management!

    LEAD BY EXAMPLE AND “WALK YOUR TALK”

    Get out there on the front line and be with your personnel. Get feedback from your them on what is working well, what is not and how they think it can be improved.  Where suggestions are reasonable, act on them and make it known to other team members whose idea it was and why it is being implemented. For suggestions not implemented give an explanation so that the person does not think you are simply paying “lip-service” or doing a tick-box exercise in simply asking the question, with no intention of doing anything about the response. Talk to your customers, showing every employee that the customer is important and that you are not afraid to communicate with them and to hear what they have to say, whether good or bad.

    In 30 odd years of working with customers in restaurants, hotels, my own companies and as a trainer of customer service, of course there are many other things that I can add to this list, but starting here will create a very strong foundation.  In the words of Tony Hsieh now retired CEO of Zappos, “Customer service shouldn’t just be a department, it should be the entire company.”

     

    NEED HELP WITH YOUR CUSTOMER SERVICE SKILLS? TRY OUR CUSTOMER FOCUSSED COMMUNICATION E-LEARNING COURSE!

  • 5 Steps to Drive Employee Engagement

    We might ask the question who is responsible for engagement of employees and their development? On the one hand that responsibility can be given to line managers and on the other to employees themselves. Or you might take the other tack of putting the responsibility firmly on the shoulders of Human Resources or Learning and Development specialists. Perhaps the answer lies with all parties taking their fair share of creating, ensuring and committing to engaging for the purpose of driving development and ultimately performance of the individual, team and organisation?

    Personal development, unlike a Michelin star, goes with the individual wherever he or she goes, it does not stay with the organisation that was instrumental in instigating that development. Therefore, you might ask: “What is the point of developing employees if they are going to leave anyway?” Believe it or not I still hear this question far too often! If every organisation and individual is actively engaged in personal development which at the time benefits the organisation in which they are working, then when they leave, the replacement if from outside the organisation will also have a certain level of professionalism, knowledge and skills in their sphere of expertise. Consequently, circulating individuals who are inspired to learn and to engage in their own personal development will not only give to and benefit their new employer, but also keep that employer on their toes to provide further opportunities for development and growth. But as we all know, growth and development do not come without engagement.

    Breaking this down – engagement in the workplace means the absence of presenteeism. It means employees who embrace their role and their responsibilities within that role and are motivated and committed emotionally by what they are doing as well as the opportunities and challenges that present within the role, as well as opportunities to take on other roles whether in the short or long term. As Kevin Kruse, Founder+CEO of www.LEADx.org, wrote in Forbes Daily “Employee engagement is the emotional commitment the employee has to the organization and its goals.”

    “This emotional commitment means engaged employees actually care about their work and their company. They don’t work just for a salary, or just for the next promotion, but work on behalf of the organization’s goals.” Invariably this means that an engaged employee will go that extra mile if needed, they will step in willingly during difficult times, work overtime without being asked and generally hold the interest of the company at the forefront of what they do in their role.

    According to Gallup’s latest State of the Global Workplace Report, 2021, “only 21% of employees are engaged at work. Even outside of work, only a third of the people making up our organizations feel like they are thriving.  This low engagement isn’t an overhyped narrative — Gallup estimates that low engagement costs the global economy nearly 8 trillion USD.”

    McKinsey surveyed over 13,000 workers across the globe for their Great Attrition, Great Attraction 2.0 report, with 45% of respondents having quit or planning to quit over the past year. The top five reasons for quitting show clearly that the inability to retain talent is a direct result of high job demand that is “supported” by inadequate, uncaring and poor leadership that is compounded by inadequate compensation and lack of opportunities for development:

    • Lack of career development and advancement: 41%
    • Inadequate total compensation: 36%
    • Uncaring and uninspiring leaders: 34%
    • Lack of meaningful work: 31%
    • Unsustainable expectations: 29%

    Perhaps there is a hesitancy amongst HR professionals and top leadership to hire in this current climate with the expectation that the UK and perhaps the world, is facing a recession. Surely then if this is true, retention through active engagement has to be the answer? What are some of the ways that employee retention and engagement can be improved? In no order of importance as they are all interconnected, but together make a huge difference to how employees feel and how emotionally engaged they are within their role and the organisation as a whole:

    1. Engage managers and develop leaders

    If managers are not satisfied with what they are doing, it is unlikely that they will inspire others. Start with manager engagement and develop their commitment through knowing their needs, providing support and offering development to support their personal goals as well as the goals of the organisation.  Effective leaders require autonomy. If your organisation expects leadership to follow a set of rules without questioning, without application of personal knowledge and skill, combined with extreme pressure to deliver, perhaps it is not leadership that you are requiring?

     2. Show interest by following up regularly with employees

    There is a big difference between a bot or robot and a human. Humans require recognition for who they are and what they contribute. All managers and leaders should know their team members and be able to relate to them on a personal basis as well as job-related basis. This shows they have a personal interest in the welfare of their team members and show that they are valued. Employees who do not get the necessary recognition to feel valued for their contribution will most certainly look elsewhere.

     3. Give positive feedback and recognise improvement

    It is so easy to see and find someone doing something wrong – in fact is it human nature to notice what is not right as opposed to what is right. Find employees and team members doing things right, recognise their improvements, however small, to encourage more of the same behaviour. Employees who feel valued will undoubtedly become engaged.

     4. Listen to your employees

    Listening is the greatest gift one individual can give another. Managers, peers and colleagues who are unable to truly listen to others are missing out on the opportunity to show interest, connect emotionally, respond to thoughts, ideas and suggestions and demonstrate that they value their input whether implemented or not. Listening empathetically helps build emotional connection which in turn builds trust and confidence in one another.

     5. Plan for career development and advancement

    As seen in the McKinsey survey 41% of employees lacked engagement and left their organisations in search of a position elsewhere because of lack of career development and opportunity. 31% because of lack of meaningful work. Not everyone wants to become General Director, CEO or Group HR Director.  It is human nature to want to improve ourselves and if an organisation, department or team is unable to provide adequate opportunity to learn new skills and gain new knowledge, experience different roles, grow the level of responsibility and increase autonomy, then seriously the leadership of that organisation needs to look in the mirror and question themselves honestly and openly as to why employees are lacking engagement and worse still looking elsewhere for new positions.

    The responsibility for employee engagement falls squarely on the shoulders of leadership within each organisation to develop a culture that truly cares for their workforce, wants and aims to have each employee grow hand in hand with the organisation.  But, more importantly ultimately wants their employees to drive the success of the organisation.

    References:

    https://www.forbes.com/sites/kevinkruse/2012/06/22/employee-engagement-what-and-why/?sh=148639287f37

    https://advise.gallup.com/employee-engagement?campaignid=18945816141&adgroupid=143633586437&adid=635680356857&gclid=CjwKCAjwiOCgBhAgEiwAjv5whMr9eXpYipo3ReeMZSr36ar2DHLyVLxPP25QkECaGmhj8d-0DILhGBoC_iUQAvD_BwE

    https://www.lumapps.com/resources/white-papers/attract-engage-retain-the-employee-experience-advantage/

  • 5 Lifestyle Tips that Support Mental & Cognitive Wellbeing

    Avatar was released in December 2009 and it took the world by storm taking the top place for film viewing since Titanic which stood at $2.218 billion while Avatar to this day stands at $2.2433 billion. It took me a long time to actually decide to watch this movie, having done so I watched it for the second time the next evening. For me this movie is about the untouched human capacity that is dormant due to “chosen” lifestyle, particularly in the western world. The Na’vi who live on Pandora show us the powers we have when living in a world of unconditional love, gratitude and connection with all life – creatures, plants, trees and the environment and not in a world that is separated and disconnected from our environment and from everything within it. It gives a clear picture and deep understanding that humanity is part of the ecosystem and that our physical, mental and cognition depend on this and that we owe ourselves and planet to be healthy. 

    Cognitive wellbeing, as physical and emotional wellbeing is about balance and living in harmony with one another, the earth’s natural biorhythms and Mother Nature. Cognitive wellbeing and mental health cannot simply be addressed through diet, lifestyle, counselling or any other therapy. (No disrespect here, therapies have a place). It is about restoring whole inner balance with oneself and outer harmony with one’s world. 

    No bodily system functions in isolation of other systems. We function as a whole, therefore the whole needs to be addressed. Gut and brain health have a direct connection via the gut-brain axis, and therefore the health of the digestive system is partly if not wholly responsible for cognitive function. There is a reason why the gut is known as the “second brain”. If digestion is not functioning correctly, whether thats seen as constipation or suffering IBS symptoms (irritable bowel syndrome) resulting in urgency and loose stools. Perhaps gastric reflux, bloating or excess gas are causing uncomfortable feelings. These are all symptoms that indicate the digestive system is not functioning optimally and will ultimately affect mental health and cognitive function. 

    Ensuring the digestive system is functioning well requires a varied nutrient-rich diet, with or without meat, depending on personal preference. Chewing food mindfully and eating in peace and not on the hoof, at the computer or in front of the TV. The essence of effective digestion starts with saliva in the mouth when seeing and smelling food which triggers the release of stomach acid ready to accept and start the process of breaking food down to extract what nutrients the body requires from what needs to be eliminated. Healthy digestion also requires water. Most people do not drink enough water which hampers the digestive function and consequently cognitive function due to dehydration.

    There are many different diets out there, and because we are all unique we cannot assume that a diet, such as Keto, FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), or some other diet that might work well for one person will automatically be good for another. However, the one diet that is considered as being supportive of mental health and cognitive function is the Mediterranean diet. This diet is rich in fresh foods, simply cooked, lots of green leafy vegetables, healthy, unsaturated fats from avocados, olives, oily fish, nuts and seeds which are not only essential to brain health, but supports cardiovascular health, as well as aiding in blood sugar regulation. In short eating fresh foods, as natural as possible, avoiding or at least limiting processed foods and ensuring plenty of fresh vegetables, fruit, oily fish and good fats will support good cognitive function into old age.  

    Exercise in general supports good well-being. We are spoilt for choice when it comes to exercise. The most important thing is to keep moving whether just walking, or a specific exercise like swimming, climbing, yoga, Qigong, running, football, dancing etc. No one size fits all. All round fitness protects flexibility, bone and muscle, resilience, cardiovascular and brain health, as well as physical and emotional and mental balance. However, as humans we tend to limit ourselves to one or two kinds of exercise or to a single form which we enjoy doing. Don’t get me wrong it is beneficial, however pursuing a variety of different types of exercise on a regular basis, the more balanced and all round your level of fitness will be. 

    All exercise, especially when we enjoy it stimulates the release of endorphins. The word “endorphin” comes from the word “endogenous” meaning within the body, and morphine which is an opiate pain reliever. Endorphins are created in the pituitary gland and hypothalamus and are a type of neurotransmitter that attaches to opioid receptors, commonly known as reward centers, signaling to the nervous system to calm everything down and provide feelings of inner balance, resulting in a positive state of mind. 

    A couple of things to be mindful of when exercising. If you feel tired and run down, choose exercise that is considerate of your inner and physical state rather than doing a HIIT class or pumping heavy weights that puts further mental and physical strain on the body, depleting resources and instead of releasing endorphins, cortisol is released as a stress response triggering the fight or flight system further depleting energy resources. Choose gentler types of exercise that build flexibility and balance at the end of the day, but still give benefit if you have no other choice but to exercise in the evening or at night.

    Cognitive health, just like health of the physical body is about training and using these muscles regularly, otherwise “if we don't use it we lose it.” If development stagnates through lack of mental stimulation brain cells die and what’s more new neurons will not grow to replace them as it is only mental stimulation that creates new neurons. Activities such as learning a language, doing puzzles and having stimulating conversations that challenge thinking will all support positive cognitive health.

    Bruce Perry, Psychiatrist and Neuroscientist said, “When people start to lose a sense of meaning and get disconnected that’s where disease comes from, that’s where breakdown in our health – mental, physical and social health occurs.” Meditation and mindfulness connect us to the earth and to the true self through slowing down breathing, calming the nervous system and providing mental clarity in relation to situations, decisions and people in our lives.

    Social connections are also important for good cognitive function and mental health through feelings of self-worth, belonging and unconditional love. Humans are social, herd animals. Naturally we want to be with others, perhaps not 24 hours a day, but at some point in the day. Interacting enables us to talk through difficulties, problems and life in general. It is an outlet for knowing we are recognised, respected, loved and valued. 

    The changing nature of how we shop has had an impact on social wellbeing and connection with others. In my lifetime we have gone from shopping locally with the butcher, baker and hardware store to shopping in large supermarkets and mega-marts, or online for the convenience that these options provide. This has also affected local communities in that the elderly and lonely miss out on the chat with Bob the butcher or meeting another customer and having a chat while waiting to be served. These places were not just somewhere that you bought your groceries, meat and bread, they also served as community hubs where people met and would have a quick chat when going about their household errands. In other words, these independent businesses were part of the community.

    5 lifestyle tips that proactively support cognitive and mental well-being 

    1. Do Something that Brings Joy

    Life, especially in the western world is very much focused on the next step up the ladder – that bigger house, car or a better job in combination with working to pay the bills. Because of all the “noise” that surrounds this type of lifestyle we often lose perspective and sight of what brings joy. Of course, this will likely vary from person to person, but it is not about what it is, but rather that you make time to do it regularly.

    My joy is nature whether that is walking or horse riding, both bring me joy, calms my nerves, connects me to Mother Nature and puts everything into perspective while at the same time clearing any unwanted worry or concern. 

    1. Build Social Relationships

    The English-speaking world has drifted further and further away from what it means to be human. Community life is seldom seen unless you live in a small village where everyone knows everyone and there is an unspoken word to look out for each other, especially the vulnerable, the elderly and children. In cities you can live next door to, above or below another person and you never speak to each other. I am yet to understand why we don't take the opportunity to say a cheery “Good morning” or similar when meeting in the lift, at the shop door or other incidental location. What does all this mean? It means that each one of us has to be conscious about building a circle of people who can be relied on and who share a similar outlook regarding the importance of social contact to build self-worth, emotional and mental wellbeing, whether thats a chat in the lift, street or over the garden fence or inviting each other round for a cup of tea or meeting locally for a chat over a coffee 

    1. Know your Boundaries and when to Say “No”

    This is perhaps one of the more difficult points to observe to preserve physical, mental and cognitive well-being. Knowing one’s boundaries and observing them even when you are asked to do something that deep down you don’t want to do, but go ahead and do it, is neither healthy nor rewarding, often resulting in feelings of resentment or anger at yourself for once again not saying “No”.

    There will always be times when you choose to agree to carry out a particular request even though it is at your own personal cost. This is not what I am referring to. What I am saying is the habitual selflessness that is a deep and generous part of so many, but underneath these habitual actions take a heavy toll, especially on cognitive function consuming and highjacking our thinking processes through repetitive conversations with yourself. End result a massive drain on mental energy and a deepening divide between you and the other person. No one wins.

    This could mean putting in boundaries at work to demands that overburden you such as working late, at the weekend or during your holiday. Or perhaps it is a colleague who constantly gives you the “monkey” knowing that you will not say “No” despite them eating away at your personal confidence. Alternately it could be in your personal life, perhaps accepting an invitation to an event, when you have no interest in going. Babysitting for your neighbors who regularly forget to organize a sitter and ask you at the last minute, or carrying more than your fair share within your family to support and care for elderly parents, or siblings.

    How do you change this pattern of behaviour to find the inner confidence to honour yourself and your authenticity?   Ask yourself “What is behind my inability to say “No”? Write your answers down on a piece of paper until you have exhausted them and then take a look at the list to drill down to identify the real reason. Once you know they reason, put some actions in place to build confidence to say “No” as a choice, and release yourself of the guilty feelings from saying “No”.

    1. Intermittent Fasting or Time-Related Eating

    There is now much research around eating within certain time windows, often called intermittent fasting. This means that you fit your eating in any one day into a certain number of hours, for example 8 or 12 hours giving the body a break from eating for the 16 or 12 hours remaining. Intermittent fasting is not a diet, it's a pattern of eating. It doesn’t change what you eat, it changes when you eat. The beauty of eating in this way is that you begin to understand what hunger actually is; and just because your stomach is empty, it does not mean that you're hungry. 

    Johns Hopkins medicine neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. He says that “Our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunter-gatherers who evolved to survive — and thrive — for long periods without eating. It took a lot of time and energy to hunt game and gather nuts and berries. These physical activities and the intermittent fasting helped them maintain a healthy weight.”

    Research shows that the intermittent fasting periods do more than burn fat. Numerous studies show that there are powerful benefits for body and brain. It is claimed to cause weight loss, improve metabolic health, improve blood sugar control & perhaps even extend lifespan. Mattson explains, “When changes occur with this metabolic switch, it positively affects both body and brain.”

    The New England Journal of Medicine revealed data about a range of health benefits associated with the practice of intermittent fasting, as follows:  

    • Good for your brain, mental health and cognition -Thinking and memory.
    • Heart health – Improved blood pressure and resting heart rates as well as other heart-related measurements.
    • Changes the function of cells, genes & hormones – when you do not eat for a while your body initiates important cellular repair processes & changes hormone levels to make stored body fat more accessible. 
    • Helps lose weight and belly fat – enhances hormone function to facilitate weight loss. Short-term fasting increases metabolic rate by 3.6-14%, helping burn even more calories. 

    According to Hippocrates, “Our food is our medicine and our medicine is our food”. Therefore, to eat when you are sick is to feed your sickness. Fast forward to today, modern science agrees that having a full stomach all the time is not ideal for long-term health. Evolutionary adaptation has made our bodies very efficient at storing energy reserves, and drawing upon them when food supplies are scarce. 

    A note of caution: Individuals with certain health conditions should seek medical advice before doing intermittent fasting.

    1. Keep Your Brain and Mental Capacity Active 

    Exercising the brain as you would any other muscle in your body is key to the brain being active into old age. As with physical exercise, this means regularly challenging your brain with activities such as Sudoku, crossword puzzles, learning a language, adding figures without a calculator. My siblings and I used to call my father “the ready reckoner” because he would always take the receipt after filling up the car with petrol and then do the calculation in his head of how effective his car was running according to the mileage! He also did the daily crossword, invited stimulating conversation with friends and neighbours. He showed no signs of mental ill-health or cognitive decline in his old age.

    Genetic predisposition of any health condition, does not mean that you will develop the condition. Age-related decline mentally and physically is a part of ageing, but that does not mean that we cannot be physically and mentally healthy into our late 80’s and 90’s if we take care of ourselves through living a meaningful life, challenging ourselves and brain function on a regular basis, eating a nutrient rich diet, movement, hydration and good quality sleep all of which feed healthy cognition, mental, emotional and physical health.