BREATHE BLUE
Colour breathing — often used at the end of a yoga class — involves picking a colour you find calming, ‘breathing it’ in, then exhaling a different colour that represents stress.
Many people find blue a peaceful colour and opt for a bright red for their exhalations.
First, imagine yourself enveloped in a blue, cocooning blanket of light. Next, breathe in through your nose for a count of three, envisaging the calming colour entering your body and filling it completely, soothing you from top to toe.
Then exhale through your mouth for a count of six, imagining you’re breathing out the colour red. Envisage the colour leaving your body, along with any tension or stress.
SEE AMBER
The blue light emitted by smartphones, tablets and laptops can keep us awake by suppressing the production of melatonin, our sleepy hormone.
Most devices have ‘nighttime settings’ which emit amber light to combat this problem. But what about the blue light that comes from our TVs and artificial lights in the home? The answer could be a pair of amber-coloured glasses.
Researchers from Columbia University in the USA asked a group of people diagnosed with insomnia to wear amber-tinted glasses for seven nights in the two hours before bedtime. Results showed that on average they had 30 minutes more sleep on the nights they’d worn the lenses.
Ask your optician about amber-tinted lenses, or search online to find out more.
DRINK PINK
Pink drinks can help you exercise better, according to a University of Westminster study.
Researchers asked runners on a treadmill to drink either a clear drink which was artificially sweetened and low in calories, or exactly the same drink with food dye added to make it pink.
Those drinking the pink potion ran faster and further. They also enjoyed the exercise more because it felt easier. Researchers think that the pink drink made the runners feel they were drinking something sugary, which they associated with a burst of energy.
Make your own pink drink by adding a dash of berry-flavoured squash to water.
EAT PURPLE
Purple foods contain natural plant pigments which pack such a powerful nutritional punch, that experts say we should be upping our intake to two a day.
The anthocyanins in purple food have powerful anti-inflammatory and antioxidant properties and have been linked to better brain health and improvements in cardiovascular, circulatory, and gut health. Add blueberries, prunes or blackcurrants to morning porridge or yogurt.
GO GREEN
A two-year NHS ‘green prescription’ pilot is currently underway in four areas of the UK. Instead of pills, GPs there are prescribing ‘green therapy’ — nature-based activities such as walking for health schemes, tree-planting, community gardening and food-growing, plus outdoor exercise classes.
Evidence suggests spending time in green spaces can improve mental and physical health and alleviate stress.
Try to get into a green space for at least two hours a week.
WEAR RED
Studies show that across a range of competitive sports, wearing red is associated with a higher chance of winning. Psychologists say the colour red is associated with power, strength, energy and success.
DINE IN DARK BLUE
A Journal of Consumer Research study found that people tend to eat less if there’s a high contrast in colours between the plate and the food. So, for example, if you’re eating pasta with a creamy white sauce, you’re likely to eat less from a dark blue plate than you would from a white one.
BLACK OUT
The darker your bedroom, the better your sleep. Darkness triggers the release of melatonin, the hormone that promotes restful sleep. Even a small amount of light hitting the cells in our retinas — from a streetlight, for example — can hamper its production. When you turn out the light, you shouldn’t be able to see your hand clearly in front of your face. Invest in some good quality blackout blinds or curtains.
Edited by Kim Jones