The Mind Body Naturopath

01/11/2023

Something I see often in my capacity as a Naturopath and Personal Trainer is that a client will report struggling with maintaining a healthy weight despite exercising consistently and eating well.

Digging deeper I am usually told that they live high stress lifestyles, or, are a shift worker, or, rely on alcohol in the evenings, or, may be going through menopause. Each of these people struggle to either fall asleep or stay asleep.

It could also be that they are overstimulated and are staying up watching another episode, or, they lie awake unable to switch off, or, they fall asleep easily, only to wake up again multiple times throughout the night.

Research has shown that poor sleep quality and/or inadequate sleep increases fat storage, especially around the belly, and around the organs (visceral fat). This goes further to say that even if these people are exercising, their bodies will hold onto fat more than people who are exercising the same amount (and consuming the same number of calories) but are well rested. The sleep deprived people are also more likely to have a higher caloric intake, than those who are well rested (adding further complication to weight loss goals).

So, although there is no perfect amount of sleep for everyone to aim for, it’s worth checking in with yourself and asking:

▪️How many hours sleep do you average most nights?
▪️Do you fall asleep with ease?
▪️Do you wake more than once in the night and lie awake?
▪️Do you wake up feeling rested and energised?
▪️Comparing yourself now to when you have felt your healthiest and been your healthiest weight, is there any difference in how you sleep?

If you answered yes to 1 or more of these and are struggling with weight management, part of your solution may lie in fixing your sleep 🛌

19/04/2023

When choosing a probiotic, there are a number of things to consider.

Firstly, what is your reason for taking a probiotic?
- Have you started a course of antibiotics?
- Do you have food poisoning?
Or
- Are you taking the probiotic for a specific condition such as IBS, eczema, Urogenital health, Mood support etc

A majority of probiotics available are considered broad spectrum probiotics. This means they contain anywhere between 5-20 bacteria strains and are intended to provide you with a large quantity of varied strains. These are particularly useful alongside antibiotics or when wanting to support general health.

They can be less effective for specific health conditions however, and this is where strain specific probiotics become particularly useful.

Strain specific probiotics are probiotic strains that have been researched for use in certain health conditions. I find these probiotics significantly more effective with conditions such as IBD/IBS, skin health, thrush/candida/BV or mental health.

And, if you are struggling with a chronic or complicated health condition, a stool analysis ordered through a health professional (integrative gp or naturopath) may help you to select the exact strain of bacteria required to support your health. These tests look at which bacteria colonising your colon are in sufficient, excess and insufficient quantities.

So, next time you think about purchasing a probiotic, first consider your motivation, then take some time to read about which probiotic strain/s might suit your health situation.

31/03/2023

In the fast paced world we live in, which often has our minds racing with rarely a moment’s peace; being able to find a still and calm place inside is absolutely essential to me.

If you’ve followed me for a while, you will have noticed that I frequently bring up the mind body connection, and how this is an integral component of holistic health care.

When health is our priority, we need to think about more than just what we put into our bodies, but how we use them. We know that training and exercising our bodies is important, and the same applies to our minds.
Meditation can help to make our minds more resilient and tolerant to stress. It is a top down approach to our health. Keeping the mind body connection in mind - it can support our digestive health (particularly for IBS sufferers), and meditation has further reaching effects such as supporting immunity and weight management via this regulation of the stress response.

28/03/2023

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28/03/2023

Kombucha has become a popular health drink in recent years. It is mostly known as a probiotic drink that is beneficial for digestive health. It contains a small amount of caffeine, as it is brewed from a black or green tea.

However, it is more than a digestive health elixir. Here are some of the lesser known benefits:

▪️When brewed with green tea, it may provide the benefits of green tea - including a protective effect for cardiovascular and metabolic health.
▪️Kombucha is rich in antioxidants. Antioxidants reduce the effects of oxidative stress on the body (damage that occurs to cells with ageing). Research is up and coming on the effects of these antioxidants in providing protection for the liver.
▪️Kombucha also contains a substance called acetic acid which can kill harmful bacteria and yeasts such as candida yeasts.

So, aside from being delicious, increasing your probiotic intake and providing a little energy boost, kombucha may also contribute to better cardiovascular and metabolic health (weight management), provide antioxidants, support your liver health, and help keep harmful microorganisms in check 💫

26/03/2023

Burnout can occur following a period of continuous exposure to stress, resulting in a feeling of utter depletion and exhaustion.

Effective programs to support recovery from burnout include self care strategies, good nutrition, gentle exercise, and in some cases psycological support.

Naturopathy offers support for burnout through support for the adrenals + nervous system. Herbal medicine can help these systems to improve their resilience and tolerance to stress. A naturopath will also recommend specific nutrients to help with your body’s increased demand during this time. These strategies can support you through this difficult time and, in time, help to restore your energy and vitality.

25/03/2023

Little weekend reminder 💗

23/03/2023

Our gut microbes (microbiota) can affect our weight in several ways:

🧄 The gut microbiota is involved in the fermentation of fibres and other complex carbohydrates that we eat. This fermentation produces something called short chain fatty acid (SCFAs). SCFAs are important energy sources for the body, and they also regulate appetite, satiety and energy expenditure.

🧄 The gut microbiota can influence the production and regulation of hormones that affect our appetite and metabolism, such as leptin, ghrelin, and insulin.

🧄 Imbalances in the gut microbiota can lead to chronic low-grade inflammation, which has been linked to obesity and metabolic disorders.

🧄 The gut microbiota can communicate with the brain through the gut-brain axis. This communication can influence appetite and satiety signals, leading to changes in food intake and body weight.

Overall, the gut microbiota plays a complex role in regulating our weight, and imbalances in the gut microbiota have been linked to obesity and metabolic disorders.

22/03/2023

What is your reason for exercising?

In an image obsessed society, it is so easy to focus on regimenting our lives for the outcome of physical perfection. This changes the way that we view exercise. We see it as a discipline; a thing which we don’t necessarily enjoy.
In my practice I encourage clients to reevaluate their relationship with exercise.
Exercise is so much more than a way to “look good”.
Exercise can:
🔸 Make you feel good - physically and mentally. Having more mobility and strength can mean less pain, and improved quality of life.
🔸 Connect you with meaningful communities.
🔸 Be a great way to express emotions such as joy, frustration, passion, or anger.
🔸 Be meditative, and help you engage fully with the present moment, providing relief from stress and worries.
🔸 Be a way for you to express self love - acknowledging and giving your body what it needs.
I encourage clients to embrace feeling based outcomes as their motivation for exercise.
By doing this you instantly change the relationship from something which seems like a punishment, to something that feels like a reward. Then, weight management becomes a positive side-effect of exercise 🔥
How do you like to exercise?

21/03/2023

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19/03/2023