Celebrity Health – Clare McKenna

Images of Clare McKenna © Eva Blake, The Visible Business (www.thevisiblebusiness.ie)

As the host of Newstalk’s wellness show Alive and Kicking, Clare McKenna is a passionate advocate for healthy living. After embarking on her own journey to wellness, Clare retrained as a health coach with the Institute for Integrative Nutrition and founded her own brand, Nourish Yourself. Here, she chats to Rude Health editor Liz Parry about her new book, Would You Be Well?

Hello Clare. In your new book, you encourage readers to take time to practise self-care. Why is that so important?

Life can be overwhelming sometimes. The minute we wake up, we’re bombarded with social media or news; we’re taking in so much more information than we ever did before. It’s a lot to take on, not to mention the stresses and strains of everyday life. What I want to give people is the knowledge that we can change ourselves within that. The stronger our foundation is, the better able we are to handle life’s stresses. That might be 10 minutes of breath work, or meeting a friend, going for a walk on the beach, or belly laughing over a coffee in a café. Those little moments help us get through all of it. We can’t change many of the external things – the only thing we can change is ourselves within it.

What kinds of wellness practices work for you?

I get up ahead of everybody in the house and take 30 minutes to myself. I light a candle, play relaxing music, do a bit of breath work, and that sets me up for the day. On the days I don’t do that, my days feel trickier, like moving through treacle. Then, to bookend the day, I have a winding-down routine. For me, creating a little sanctuary in my bedroom, lighting candles, reading my book and winding down after the day really sets me up.

You retrained as a breath work teacher. What are the benefits of practising breath work?

It’s just the best way to connect with yourself. It’s also a direct link to your central nervous system. So even three deep breaths with a focus on a long, slow exhale sends a message to your central nervous system that you’re safe. That will take you from fight or flight to rest and digest. I don’t think people realise that we’re going around in a state of fight or flight, because we get very used to that feeling and that overwhelm. Our minds will always be thinking of the future, the to-do list and everything that we’ve got going on. But the breath and the body are always in the present moment. We hear a lot about mindfulness and meditation, and it can be overwhelming thinking, “Where am I going to find an hour to sit on a cushion and meditate?” But to take a moment, put your hand on your chest, feel your feet on the ground and take a deep breath – that brings you into the present moment. It’s a great thing to do in a crisis moment, but it’s even better if you can weave it into your day. Since I trained in breath work, I spend 10 minutes every morning doing it, and I often go to breath work events. It’s so simple and yet so powerful.

Do you enjoy healthy eating?

Yes, but food does more than nourish us. It connects us to others and brings joy. I find cooking and preparing food quite meditative. I talk in the book about gut health, and yes, it’s overwhelming because everything says “gut-friendly” now. But when we look after our gut, we support our energy, immune system and mood. Our gut needs fibre, fresh fruit and veg, and diversity. A lot of us eat the same things every day and don’t get enough fibre. So instead of focusing on what you’re taking out, focus on what you’re adding in. Porridge is a great example. By adding blueberries, flax seeds, chia seeds and flaked almonds, suddenly you’ve got loads of different plants in one meal. Nuts, seeds, grains, fruit and veg are all plants, so hitting that “30 plants a week” becomes much more manageable. Smoothies, soups, multigrain sourdough – they all add up. And I really think how you speak to yourself matters: “I’m nourishing myself. I’m minding myself.”

What’s your relationship with exercise like at the moment?

I’ve been really busy lately, and it’s often the ball I drop because I’m trying not to put too much pressure on myself. I’m juggling work and the kids, but I really notice the impact on my mood and energy levels. I talk in the book about throwing away the idea that exercise was about looking a certain way – losing weight, toning up, building muscle – and focusing instead on how it makes me feel. That was a big mindset shift. I don’t beat myself up if I’ve had a busy week and can’t get to the gym, but I always feel better when I get out for a walk, get fresh air or go to a class. It’s for different reasons than it used to be.

Finally, what do you hope readers take away from the book?

I want their shoulders to come down. I want them to stop giving themselves such a hard time, and to stop seeing wellness as another thing they’re not doing right.

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