The concerning trend is the number of individuals I am supporting who are starting the year already feeling burnt out and fatigued.  How can that be?  Normally, I see this trend starting in October.  Well, I definitely have some thoughts on this to share.

One would expect that after a long Christmas break which occurs for many people in Australia, that people would greet the new year feeling restored,  motivation levels replenished with a positive attitude.  This is not what I am finding.

Now one might say that as a naturopath, I am not going to have people come to see me who are feeling restored, motivated and energetic and that is true.  However, what I am experiencing is a huge increase in the number of people booking naturopathic consultations who are completely exhausted weeks into the new year.

I have a great educational blog on dealing with Burn out that of course will be helpful for most sufferers and discusses impact of lack of sleep, stress, an unhealthy diet and more – READ HERE.

So, we have had several years now where we dealt with covid and all that came with it, now it is inflation, less people to fill important jobs and rising interest rates as we see the world in chaos with war and natural disasters.  Christmas holidays are often full of activity, catching up with family, getting on long flights and for many amongst you, whilst you had a break from work, the time you had off was a far cry from being a restorative holiday where you jumped into 2023 fully energized with a skip in your step.

It is my assessment that many of us are absolutely exhausted from the last three years or so and more is needed to restore oneself back to a healthy state of motivation, good mood and energy.

Strategies that may have worked in the past probably need a re vamp.

In high demand people

So many of us I put in the category of being “in high demand” people and I know from clinical experience that this has more far reaching impacts than you may think on your health.

What does “in high demand” really mean?  I am referring to those of us who in our 24/7 society are juggling excessive amounts of daily responsibilities with little time left in the day to rest, relax, wind down and simply be still.

Does this sound like you?   Maybe you are what I term a “Superwoman”, juggling career, running busy households, trying to fit in daily exercise, dutifully visiting parents and friends on weekends, cooking after work each day, nurturing your children, partners or fur babies whilst having minimal down-time for yourself?

Maybe you are a mum at home with young children who require your undivided attention day in day out with no time for your own needs?  In my prior life where I advised senior women on important career decisions, it was abundantly clear that one of the most difficult jobs for them was being a stay-at-home mother with many describing their “work job” as much easier and much more appreciated! 

Maybe you are a father supporting your family in whatever way you can during challenging times, maybe you are in a constant state of worry about job stability, are building a new business or maybe you live on your own with no support, building your career and relying on yourself to make ends meet.

Whatever type of “in high demand” person you are, functioning in this way is stress as far as the biochemistry of your body is concerned.

Many of you may say “But I don’t feel stressed” or “this is my normal and has been for many years”.

But you see, what the body sees as stress may in fact surprise you.  Simply being in a constant “state of go” is a signal that your body automatically reacts to.

The body senses this “go state” as stress, just as if you were running from a swerving car, swimming from a shark or protecting your child from danger and it responds by producing chemicals such as adrenaline and cortisol to “fight or flight” this perceived threat.   From a biochemistry point of view, your body does not know the difference between the swerving car or you being in your natural, every day “go state”.  It is one in the same as far as your body is concerned.

In short bursts, stress acts to sharpen your focus and give you the extra strength and endurance needed to face an immediate issue or danger head on.  But when that threat is gone this reaction shuts down and normality returns.

The problem is that in modern society this cortisol and adrenaline production never turns off because your “go state” never turns off.  This leads to consistently elevated levels of these chemicals in your body and these chemicals do a lot of things.  Let me list a few:

•          Weight gain:  high cortisol tells your body to release sugar into your blood stream for your muscles to have the energy to “run from the threat”, but you are not running anywhere so this excess sugar sits in your blood.  Because excess sugar in the blood is dangerous, your body quickly stores this sugar as fat.  And it is mostly around the abdominal area too!   In addition, cortisol is a chemical that increases your appetite meaning you crave more carbs & sugar.

•          Reduced function of important body processes:  Whilst cortisol signals your body to increase muscle strength and blood sugar levels to run from that swerving car, it actually needs to shut down or inhibit other functions to do this.  Whilst facing this threat the body rightly determines that certain processes are less important.    Unfortunately, this means reduced digestion, immune strength and reproductive functions.  This is why being in the “go state” constantly will give rise to digestive issues, increased colds and flu and problems with fertility.

•          Reduced thyroid function: stress hormones reduce the level of thyroid hormones in your body.  This can lead to weight gain, fatigue, hormone related issues and infertility to name a few.

•          Anxiety & depression: cortisol is a very greedy chemical in your body, and it uses up a lot of nutrients that are also required to make “feel good” hormones and neurotransmitters.  There is simply not enough of these nutrients to go around when cortisol is being made by the body at such high levels and mood disorders can appear.

•          High blood pressure:  to run quickly from that swerving car for example, your body needs to be fast and strong immediately.  Again, cortisol and adrenaline come to the party and activate physiological changes to push blood to your muscles, heart and vital organs.  Your blood vessels quickly tighten and your blood pressure increases so that blood can get to these places quickly.  Being in a constant “go state” means that this is happening to you all of the time.

It is therefore incredibly important not to underestimate the powerful impact that stress may be having on your mental and physical well-being.  Daily rituals to switch off this “go state” is important for your happiness and future.  Daily moderate and enjoyable exercise, sunshine, getting into a good sleep routine, breathing exercises, a warm bath and a nutritious diet are some ideas that you could consider.

But it needs to be more than daily rituals especially if you have already reached a position of “burn out”.  Reviewing all home tasks, planning restoration holidays and hand balling tasks where possible is critical so that you can have an “alt control delete” and reboot your computer.

High performance self-care strategies

I made this term up as I see so many successful people, performing in their jobs, gym sessions each week, performing in their finances, performing in their studies, looking after everyone else however self-care and restoration strategies go by the way-side.  It is mostly because self-care is never really put on the list of performance KPI’s or in business plans and I am here to say that it damn well should be.

Burn out is very dangerous.  It leads to depression, anxiety and a body that can start to break down and get ill.

Preventing it by prioritizing self-care is critical.  So, what are some high-performance self-care strategies I recommend:

• A complete overhaul of activities at home including cleaning, school pick up, who cooks dinner when, grocery shopping.  Do you and your partner do some tasks together? Can they be separated so you get more you time? Can you get food delivered?  Can meal preparation be allocated amongst people in the house? Is it possible for a grandparent or someone else to drop kids off to school?  Can you afford a cleaner?  Can you work one day from home or can you reduce your hours or buy more leave from your employer or allocate more time if self-employed? Look closely at what is not negotiable here and what actually can be done to release time for self and give you less to do.
• 10-day relaxing holiday every year by yourself, with partner, close friend or immediate family; caveat is that it should be taken as a preventative and not once you have already reached burn out.  Now, these types of breaks don’t need to be expensive.  There are lots of lovely spots out of most cities or there is lots to do even if you stay at home.
• Put as much emphasis on relaxation as you do on fitness; add a weekly restorative yoga or meditation class to the schedule.
• Three hours a week – time just for you.  Could be a Saturday walk, could be a Thai foot massage and reading a book under a tree in the park.  In my household, I work from home on a Monday for half a day and then have the other half to myself and my husband is banned from working from home that day – it is mine (and my cat).  I work on Saturdays and so my husband has his solitude time.  It is healthy and we both really look forward to our own space.  There is a lot to be said about solitude.
• In your entertainment budget: people always make allocations for dinners, alcohol, movies.  Add self-care massage, long weekend at Airbnb, drive out of city into nature and quiet café onto the list.
• Last but certainly not least is to honor the commitments you make to yourself so that consistent restoration is a priority for thriving in life and patterns repeated year after year are finally ceased.

This list could be endless.  You may need the support of a counsellor to help you put in place life strategies that work for you so that your prevent burn out and the anguish that comes with it.

So, that is my thought piece for today.   I hope that the trend of early year exhaustion is not a sign of things to come and I hope if you are reading this that you make it a huge priority to preserve energy, nurture self-rejuvenation and KPI self-care in your life goals.

For additional support if you have reached burn-out or what support on managing a hectic life so that you prevent burnout, here are some additional blogs to support you https://www.performanceinhealth.com.au/2022/04/21/anxiety-depression-and-burnout-support https://www.performanceinhealth.com.au/2020/05/14/effects-of-daily-stress/.  Please book an initial naturopathic consultation with me via the contact tab here.

Founder, Naturopath

Tanya Edwards

Performance In Health

The post Reclaiming your energy and motivation appeared first on Performance in Health.

Mental Health 101 – What Does a Healthy Nervous System Look Like?

Before addressing the issues that contribute to poor mental health, it can be helpful to understand some of the physiological processes that happen in the body every day that determine our mental health and our resilience to stress.

Neurotransmitters

These are chemicals that send messages to the brain and other parts of the body and can affect our mental state, sleep, and more. The majority of these are produced in the brain itself, but they are also produced in other parts of the body too, such as the adrenal glands and even the gut. When our nervous system is healthy, our neurotransmitters are in balance – not too much of the stimulating chemicals and not too much of the relaxing chemicals. Some of the important neurotransmitters for mental health include:

Serotonin – AKA the “feel good” chemical. Interestingly, whilst many think of serotonin in terms of its production in the brain, a whopping 90% of our serotonin is actually produced in the gut by our gut bacteria!

GABA – AKA gamma aminobutyric acid. This chemical helps us to feel calm. If GABA is too low, we can experience symptoms of anxiety, such as feeling stressed, overwhelmed, and feeling unable to relax.

Noradrenaline – helps us to be focused and alert. If noradrenaline is out of balance, we can feel restless and anxious, and may have trouble with memory and concentration.

Adrenaline – also affects our concentration. Adrenaline levels rise during periods of stress and is associated with being in “fight or flight” mode. If our adrenaline levels are too high for long, we can crash, leading to fatigue and burnout.

Acetylcholine – is one of the chemicals used by brain cells to communicate with each other and is involved in memory and learning. It also plays a role in regulating our mood. If acetylcholine levels are too high, we may feel depressed.

Dopamine – is involved in feelings of motivation and reward. Low dopamine might make us feel unmotivated and down.

Cortisol – our “get up and go” hormone. Cortisol levels fluctuate over 24 hours and should be higher in the morning (typically peak at around 8am) and then gradually reduce over the course of the day until it is lowest at night. Cortisol and melatonin (below) directly affect one another. If one is high, the other one is low.

Melatonin – our sleep hormone. If cortisol levels are too high, or peak too late in the day, melatonin production can be impacted and it may be more difficult to fall asleep, as the build up in melatonin at night is partly responsible for us being able to fall asleep.

What Can Disrupt Neurotransmitter Balance?

Mental health conditions, and especially depression, are often put down to simply being a “chemical imbalance”. But what is causing this imbalance? Many different things can disrupt the delicate balance of our neurotransmitters, including:

• Hormonal imbalance due to hormones such as thyroid hormones, oestrogen, or testosterone
• Chronic stress (see below)
• Dietary insufficiencies or poor digestion – not enough of the building blocks are being absorbed for the body to make neurotransmitters. This includes protein but also many different vitamins and minerals, such as B vitamins, zinc, and magnesium
• Genetic factors, which can increase the body’s requirements of nutrients like B vitamins (a common one is MTHFR)

Other Factors that Contribute to Anxiety, Depression, and Burnout

• Overwork and overcommitment
• Lack of sleep and insufficient rest or downtime
• Psychological trauma
• Lack of social connection
• Underlying health conditions, such as thyroid autoimmunity
• Inflammation, which can disrupt normal neuronal functioning
• Toxicity and detoxification issues, including exposure to heavy metals, or poor liver clearance of toxins
• Chronic illness
• Blood sugar issues – hypoglycaemia can trigger symptoms of anxiety
• Nutrient deficiencies – deficiencies in important nutrients such as omega 3 fatty acids, vitamin D, zinc, and vitamin B12 are well documented as playing a role in mental health disorders, including depression and anxiety.

The Effects of Chronic Stress

Our bodies aren’t designed to cope with chronic stress. In times gone by, stress was an acute issue – a sabretooth tiger was chasing you and either you outran it, hid from it, or were eaten by it. In any case, the stressor was a sudden, acute situation and was completely resolved very quickly. Contrasted with today’s modern stressors, there is a huge difference in the types of stress we are encountering, and how completely we are able to resolve stress, too. Instead of spending our days hunting, foraging and seeking shelter, we are instead bombarded with high stress work demands, constant advertising, global news of war and devastation both here and in faraway countries, over which we have little control.

The issue is that our bodies cope with stress in the same way, whether that stress be a short- or long-term issue. In the early phases of the stressful situation, we move from the parasympathetic nervous system (AKA the “rest and digest” phase) into the sympathetic nervous system (AKA “fight or flight”). The digestive system, immune system and any other “non-essential” bodily functions at that time are put on the back burner and their function is reduced.  The body also releases high amounts of adrenaline and cortisol, ready to cope with the issue at hand. We are ready to physically outrun or fight the threat. However, when it comes to chronic stress, this response isn’t really very helpful as there is no need to run or flight. As time goes by and we aren’t able to outrun the stressful situation, our bodies become depleted, and we begin to feel burnt out. Fatigue sets in, we are unable to concentrate, and yet we find it impossible to relax or sleep. Our immune system and digestion suffer, too, and we become more susceptible to issues such as recurrent infections or even IBS.

Gut Health and Mood

Our gut is more heavily linked to our mood than you might think. As mentioned above, 90% of serotonin is produced in the gut, but our gastrointestinal tract is also involved in regulating our mood in other ways, too. Special nerve cells in the gut form what is known as the enteric nervous system – it is also known as “the second brain”. This system, along with communication from our gut bacteria, communicates with the brain to control physical processes such as blood flow to the gut and the production of digestive secretions, but is also involved in emotional regulation. A good example of the enteric nervous system in action is the feeling of butterflies in your stomach that occurs when stressed or nervous. It can also be seen in the very real relationship between mood and symptoms in sufferers of IBS. For more information on the link between the gut and the brain, head to our website here and check out the blog post “Is your gut affecting your mood?”.

Treatment Strategies for Coping with Anxiety, Depression and Burnout

Dietary Changes

Foods to Avoid

Processed Foods

Processed foods containing trans fats and refined grains, as well as food and drinks with added sugar, cause rapid increases in blood sugar and insulin levels. This can lead to reactive hypoglycaemia (low blood sugar), triggering symptoms of anxiety. It can also negatively impact our body’s ability to maintain energy throughout the day, which can be a big issue with suffering with burnout and depression.

Examples of processed foods to avoid include:

• Refined carbohydrates – white bread, white rice, cakes, muffins, crackers, cookies, potato crisps
• Processed meats – bacon, salami, sausages, pastrami
• Foods with added or concentrated sugar – sweetened popcorn, ice cream, chocolate, fruit juices, soft drinks, cordial
• Foods containing trans fats – fried foods, pastries, hot chips

Food Intolerances/ Sensitivities

Foods that you are sensitive or intolerant to, can exacerbate fatigue and mental health symptoms, because they increase inflammation in the body, causing high cortisol levels. The digestive issues that these foods can cause will further exacerbate neurotransmitter imbalances in the long term, by impacting your body’s ability to absorb important building blocks for making neurotransmitters. Whilst sometimes it can be easy to identify food intolerances due to obvious symptoms after exposure (e.g. digestive issues after eating dairy), some intolerances and sensitivities can lead to vague or delayed symptoms. Using a food and symptom diary can help to identify trigger foods that are impacting your health and need to be eliminated.

Caffeine

The brain cleanses and replenishes itself while we sleep, so prioritising quality, restful sleep is incredibly important for looking after mental health. Caffeine can unfortunately significantly impact on our sleep. Caffeine has a long half-life of up to 12 hours, which means that 12 hours after consuming a cup of coffee, half of that caffeine is still circulating through your body and affecting you. This means that a cup of coffee at 3pm will certainly still be affecting you at 10pm when you are trying to sleep. Multiple cups of coffee (or consuming caffeine from multiple sources) further worsens the issue. If you do need to drink coffee, stick to one cup per day (preferably a good quality espresso), and make sure you have it before 10am. Be mindful of hidden sources of caffeine to ensure you aren’t mistakenly consuming too much.

Sources of caffeine include:

• Coffee and coffee-flavoured foods
• Tea (including black, green, rooibos, and flavoured tea varieties) – Note: herbal teas are generally caffeine-free, unless it is a blend that includes tea in it
• Energy drinks
• Chocolate

Alcohol

Alcohol is a no-go when it comes to managing anxiety, depression, and burnout. Alcohol worsens inflammation, reduces serotonin levels, and impacts sleep by preventing us from entering restorative REM sleep. As a depressant, it can also negatively affect our emotional state and be detrimental to improving mental health.

Foods to Include

Fresh Vegetables and Fruits

Choose a variety of vegetables and fruits in different colours and textures – this is the easiest way to ensure you are eating a wide variety of nutrients. Raw, steamed, baked, and cooked into stews and soups are great ways to prepare vegetables and fruits to maintain optimal nutritional benefits. For added fibre, keep the skin on foods such as carrots, potatoes, sweet potatoes, and apples (but be sure to give them a good scrub before preparing/ eating). Vegetables and fruits are also a great source of B vitamins, and many contain good amounts of magnesium, which are crucial for neurotransmitter production. Where possible, look for fruits and vegetables that are currently in season. Aim for 5 or more serves of vegetables and 2 serves of fruit each day. Below are some vegetables and fruits to include:

• Non-starchy vegetables: broccoli, cauliflower, green beans, eggplant, tomato, cucumber, zucchini, artichoke, asparagus, pumpkin, Brussels sprouts, onions, cabbage, kale, spinach, peas, celery, silver beet
• Starchy vegetables: potato, carrot, sweet potato
• Fruits: apples, pears, oranges, mandarins, tangerines, apricots, plums, bananas, mangoes, strawberries, blueberries, mulberries, blackberries, raspberries, cherries, watermelon, rockmelon, honeydew melon, pineapple, coconut, feijoa, grapefruit, grapes, jackfruit, lemons, kiwifruit, lychee, nectarines, papaya, passionfruit

Note: dried fruits can have very concentrated amounts of sugar in them, which cause big fluctuations in blood sugar and can worsen anxiety symptoms and feelings of burnout. Keep consumption to a minimum and combine them with a source of protein and fat (such as a few nuts) to slow down the sugar absorption.

Fresh Herbs and Spices

Use fresh herbs and spices in your cooking to add flavour to meals. They can also be added raw to salads! Herbs and spices can add extra antioxidants, vitamins, and minerals to your meals.

Some examples of herbs and spices to use include basil, coriander, rosemary, dill, parsley, oregano, garlic, ginger, mint, chives, sage, tarragon, thyme.

Protein

Protein should be a part of every single meal, as it provides the building blocks needed to make serotonin and other neurotransmitters. Having protein with every meal will also help to keep blood sugar levels balanced. Lean meats, preferably organic and pasture-raised are great additions to your diet. Beef, kangaroo, chicken, turkey, fish, and lamb are all good options, as are free-range eggs. Fish is a particularly good option as it provides omega-3 fatty acids, which are helpful for mental health. Remember not to overdo it, however – a palm-size portion is plenty, and red meats in particular should be limited to only a few times per week. Grill, bake or lightly sauté, rather than frying.  For plant based proteins, this website blog has some excellent recommendations click here

Remember to also include vegetarian proteins in some meals to avoid overeating meats. These foods are rich in fibre, vitamins, and minerals as well. Some examples of vegetarian proteins include:

• Lentils
• Beans – kidney, black, cannellini, pinto, lima
• Chickpeas
• Tofu, tempeh, and edamame
• Nuts – almonds, cashews, walnuts, Brazil nuts
• Seeds – pumpkin, sunflower, sesame, chia, hemp

Whole Grains and Unprocessed Carbohydrates

Carbohydrates are an essential part of our diet, but the type of carbohydrates you consume can either help or hinder your mental wellbeing and physical health. As discussed above, “white”, processed carbohydrates aren’t good for blood sugar balance or insulin levels and can worsen anxiety and burnout issues. Instead, it is best to opt for minimally processed whole grains or other, unprocessed carbohydrate sources, such as starchy vegetables (listed above) and never let carbohydrates be the main event of your plate by always adding a quality protein and healthy fat. Options for whole grains include:

• Brown rice
• Quinoa
• Rolled or steel cut oats
• Whole grain and sourdough breads
• Buckwheat

Fats

Whilst we need to avoid trans fats (as discussed above), “good” fats are essential for healthy cells and hormones. Fatty acids are essential for neuronal cells to function properly, and omega-3 fatty acids in particular have great outcomes on mental health issues including depression.

Polyunsaturated fats, including omega 3 fats, can be found in:

• Oily fish, such as salmon, tuna, sardines, and mackerel
• Walnuts
• Hemp seeds, chia seeds, pumpkin seeds, flax seeds, and sunflower seeds and other raw nuts

Monounsaturated fats can be found in:

• Vegetables such as avocado, Brussels sprouts, olives
• Extra virgin olive oil
• Almonds, cashews, pecans, hazelnuts
• Pumpkin seeds, sesame seeds

Remember that we only need quite small amounts of fat, and a little goes a long way – a serve of almonds, for example, is about 30g, which is only 20 almonds.

Micronutrients

B Vitamins

B vitamins are needed to support neurotransmitter production and are also vital for energy, too. Vitamin B12 is a particularly important nutrient for mental health that is found only in meats and fortified foods, so vegans and vegetarians must supplement this vitamin to avoid deficiency. B vitamins are found in a wide range of foods, particularly fruits, vegetables, and whole grains. Choosing nutrient dense whole foods helps to ensure you are getting plenty of these nutrients in your diet, however supplementation may still be required.

Magnesium

Magnesium regulates the production of neurotransmitters such as serotonin, as well as being involved in over 300 processes in the body. During times of stress, magnesium is quickly depleted from the body, and many of us don’t get enough from our diet to avoid insufficiency. Dietary sources of magnesium include almonds, pumpkin seeds, sunflower seeds, and dark green leafy vegetables. Using Epsom salts in the bath can also help to increase magnesium levels, as some of the magnesium in Epsom salts can be absorbed through the skin. Supplementation may still be necessary, however, especially if you have been dealing with chronic stress in your life.

Support proper digestion and absorption

If you have been stressed and burnt out for a while, your body probably isn’t digesting and absorbing nutrients very well. One way we can help to improve digestion and absorption is by ensuring we are entering into the cephalic phase of digestion before we begin eating. This is the phase of digestion that precedes actually eating – when the look, smell, and thought of food primes our body by stimulating digestive secretions (saliva, gastric juices, and bile). We can help our bodies along by doing the following:

• Boost digestive enzyme production by drinking some lemon in warm water about 10 minutes before main meals
• Sit at the table to eat
• Put down the phone and turn off screens to eat. Avoiding distractions at the table means we are more engaged with our food, which helps us to digest and absorb more. Not scrolling on your phone also prevents us from feeling stressed while we eat, which worsens digestion and absorption.

Lifestyle Strategies

Exercise

Whilst exercising when your mental health isn’t good can feel difficult, it is so important to move your body each day. In addition to boosting your mental health, exercise is important for improving sleep quality, heart health, and for maintaining muscle and bone health. On difficult days, walking is a great choice which can seem less daunting. Start with 20 minutes per day and build up slowly to one hour per day. Walk quickly enough that you break a sweat. When you feel ready, challenge yourself with more vigorous exercise at least once or twice per week. Solo options include gym workouts or classes, bike riding, jogging, or swimming. You could also use exercise as a social outlet and try group-based exercises such as team sports or rock climbing.

Sleep

Sleep is so vital not just for physical health but also for mental health. When we are asleep our brains repair and renew themselves, dealing with inflammation and clearing away toxins and metabolic waste products. Without adequate sleep, these processes can’t be properly done, which can worsen mental health symptoms and fatigue. Below are just a few methods for helping you to prioritise quality sleep.

• Get yourself outdoors for some sun exposure each morning, sometime between 8am and 10am. This triggers your body to release cortisol (our awake and alert hormone) in the morning when it is needed and allows plenty of time for cortisol to decrease in the evening and allow melatonin levels to rise in time for sleep. Sunlight exposure is also important for vitamin D production, which is a crucial nutrient when it comes to mental health.
  
  Note: bright fluorescent lights in the office don’t cut it! The sun is 10,000 times brighter and is needed in order to have the positive effect on cortisol regulation.
  
  
• Create the right environment for melatonin production in the evenings by improving your dark exposure:
  – No overhead lights – use low-light lamps only (salt lamps work well for this, or switch the bulbs in your lamps to warm, low-light types)
  – Have at least 1 hour of screen-free time before bed (that means no TV, computer, laptop, tablet, or phone).
  – Use blue-light blocking glasses in the evenings – these help to reduce the cortisol-rising effects of blue light and promote better melatonin release before bed.

Digital Hygiene

As discussed above, screen-based technology can have a significant impact on sleep and mental wellbeing by adding stress and anxiety to our lives. There’s even a term for it – doom scrolling. Limit your screen use as much as possible by utilising timers and parent-lock apps to keep you off your phone if required. It can also be worthwhile setting yourself a schedule of when to engage in news reading and social media to limit your consumption of these, particularly if they can be a source of stress for you.

Social Connection and Support Networks

Social connection and support networks are vital for lasting mental wellbeing. We are social creatures and need to have that connection in our lives. Friends and family that have a positive influence in your life and make you feel good about yourself are a great source of connection. We can also seek community in other places, such as hobby groups, social sports, and local religious community groups. Volunteer groups such as SES and Landcare (among others) are also a great place to find meaningful social connection, while also offering an opportunity to give back to the community.

Find a Counsellor or Therapist You can Connect With

If you don’t already have a regular counsellor or Psychologist, it is worthwhile pursuing this. Having someone you can speak to about stressors in your life can make a huge impact on you mental wellbeing. A qualified counsellor or psychologist can help with facilitating lasting lifestyle changes, identifying patterns of behaviour that need to be released, and finding underlying issues and roadblocks that may be limiting your healing journey.   Performance in Health Wellbeing clinic not only has myself as Naturopath to support clients on strategies of diet, lifestyle and nutrient deficiencies – we also have a team of highly qualified mental health specialists to make sure that your whole person is supported.

Practice Mindfulness

Mindfulness meditation and meditative movement are excellent additions to your daily life when healing from mental health issues and burnout. Research shows that these practices can greatly improve mental wellbeing in both the short and long term, by bringing us out of fight or flight mode, reducing cortisol levels, and helping us to build resilience to stress. Even ten minutes of daily mindfulness meditation can help reduce feelings of stress. Meditation studios offer both in-person and online classes, or you can use an app such as “insight timer” for access to thousands of guided meditations for free. Meditative movement practices such as yoga, tai chi, or Qi gong are also helpful. As with meditation, there are many studios out there that offer regular classes. There are also many apps available online, or you can try YouTube for free videos – “Yoga with Adrienne” is a popular YouTube channel with dozens of free videos to use.

Prioritise rest

Especially when recovering from burnout, prioritising rest and downtime is vital. It can be helpful to remember that we do not need to be productive during every waking hour! Taking time out to rest and be calm outside of sleeping hours is an important part of living a balanced life and supporting your mental health. Set aside one hour for down time each evening – the hour before you go to sleep is an ideal time. Use this hour to practice self-care (a bath or shower is a great idea), or to otherwise nourish yourself. This might mean reading a book, listening to some music (or playing an instrument), engaging in a hobby, practicing yoga, or simply spending quality, screen-free time with a loved one. Taking time out for yourself each day can help to improve your feelings about the day and helps you to move out of fight or flight mode.

Herbal Medicines for Mental Health

There are many wonderful herbs that are fantastic for supporting mental health and for recovering from burnout. Here are just some of the herbs that can be used:

• St John’s Wort, which has anti-depressant properties and works to increase serotonin levels
• Saffron, which increases serotonin as well as GABA
• Chamomile, well-known for its calming properties, can help with anxiety and improve sleep, too
• Passionflower, which can reduce anxiety and increases GABA
• Ashwaghandha, which is known as an adaptogen – helps to increase our resilience to stress
• Liquorice, which can help to balance cortisol levels
• Kava, which increases GABA and helps with anxiety
• Nettle, which promotes calm and is also a highly nutritive herb with lots of magnesium and other micronutrients for neurotransmitter production
• Oats seed, which helps to nourish the nervous system overall to help with healing

You may also be on anti-depressant medication and it is important that a fully trained herbalist/naturopath investigates which herbs and supplements work well alongside these medications as some can be contraindicated.

Sample Daily Eating Plan – No Dietary Exclusions

Breakfast: 2 free-range eggs, scrambled, with lightly wilted spinach, grilled tomato and sautéed mushrooms

Snack: 20 grams of organic walnuts with 1 cup blueberries

Lunch: Palm-sized serve of chicken breast with quinoa and salad (tomatoes, lettuce, cucumber, red cabbage) and a a drizzle of extra-virgin olive oil

Snack: carrot sticks with ¼ cup of tahini or hummus

Dinner: Grilled salmon fillet with a small serve of brown rice and steamed broccoli, asparagus and green beans, topped with freshly chopped parsley or dill.

Sample Daily Eating Plan – Vegan

Breakfast: 1/3 cup scrambled tofu cooked in freshly grated turmeric, with a grilled tomato and one cup wilted spinach on the side

Snack: ½ cup homemade chia pudding with 1 cup strawberries

Lunch: Grilled eggplant and chickpea salad with cherry tomatoes, red onion, capsicum, and fresh chopped parsley, with ¼ cup hummus

Snack: An apple and 30g walnuts

Dinner: vegan burrito bowl – kidney beans cooked in cumin and paprika, with mixed leaf lettuce, capsicum, tomato, cucumber, and corn, ½ an avocado, freshly chopped coriander and chilli

The post Anxiety, Depression and Burnout Support appeared first on Performance in Health.

Introduction

Mental health is an incredibly important issue affecting a significant number of Australians – nearly 1 in 2 Australians will experience a mental health disorder in their lifetime. Whilst external factors such as stress and environment of course contribute to poor mental health, Changes in our physical health can also impact our mood and may even contribute to or worsen mental health conditions. The importance of our gut microbiome for gastrointestinal health is something that is well established – many of us are aware of the benefits of probiotics for supporting healthy digestion. But how does our microbiome affect other areas of our health, such as our mood? There is growing evidence to support an important link between our microbiome and our mood – the microbiome may have an important role to play in not only helping us to feel happier, but even for helping to support those with mental health conditions such as depression, insomnia, and anxiety. In this blog, we examine the link between our gut, microbiome, and mood, and look at ways to support a healthy gut from a naturopathic perspective.

The Microbiome and The Gut-Brain Axis

The term “microbiome” or “gut microbiota” refers to the trillions of bacteria and other microorganisms that naturally live inside our intestines. We each have around 100 trillion bacteria, made up of approximately 100 different species, living inside our intestinal tract. The exact composition of each of our microbiomes is individual and depends on a range of factors, including genetics, geographic location, diet, and the use of medications, such as antibiotics.

One of the key connections between our microbiome and our mental health is through the gut-brain axis, a two-way communication pathway between our brains and our intestinal tract. This communication highway is mediated by the Vagus nerve, a large nerve that runs up through the centre of the abdomen. Microbes are able to send signals to the brain by directly and indirectly stimulating the Vagus nerve in various ways, but particularly through their ability to produce chemical messengers that send signals to the brain via this nerve. Certain bacteria inside our intestines produce significant amounts of neurotransmitters that are important for our mental health, including serotonin (the “happiness” molecule). In fact, 90% of our body’s circulating serotonin is produced not in the brain, but in our guts by intestinal bacteria, so microbes are playing a bigger role in your mood than you might think! Other important neurotransmitters such as dopamine, noradrenaline, GABA, and acetylcholine, can also be produced by intestinal bacteria. These chemicals play important roles in regulating our mood, anxiety, and even cognitive function.

Our intestinal microbes also influence inflammation levels inside the gut, as well as maintaining normal intestinal wall integrity (i.e. they help to prevent “leaky gut”). This is important, because both inflammation and leaky gut syndrome have been associated with mental illnesses such as depression. Changes in the make-up of the microbiome can lead to an increase in the production and release of inflammatory molecules called lipopolysaccharides. These and other inflammatory molecules send signals via the Vagus nerve up to the brain, causing changes in the brain that can induce symptoms of depression and anxiety.

So, how is the microbiome involved in specific mental health conditions?

Microbiome and Stress

Our microbiome influences how we perceive and react to stress in our lives. Stress leads to changes in the microbiome and can contribute to “dysbiosis” (an unhealthy imbalance of microbes in the gut). Animal studies have shown that a healthy gut microbiome actually helps to regulate our fight-or-flight response (also known as the HPA axis), meaning we are better able to cope with stressors in our lives when our microbiome is healthy.

Microbiome and Depression/ Anxiety

Inflammatory chemical messengers from bacteria have been shown to trigger symptoms of both depression and anxiety. Several studies have found that the types of intestinal bacteria present in the guts of people with major depressive disorder differs to that of the general population. However, there currently isn’t any consensus on any single bacteria that may be causing this link.

Microbiome and Insomnia

Recent research suggests that changes to the microbiome may play a role in insomnia, too. Studies have shown that interfering with normal sleep patterns (such as during shift work) can trigger changes to the intestinal microbiome. Another interesting role of the microbiome in influencing our sleep is in relation to our circadian rhythm, the internal clock that helps us to be awake and alert in the day, and sleepy at night. Studies on the microbiome show that the microbes within our intestines also follow a day-night pattern, fulfilling different functions depending on the time of day or night.

Supporting Your Mood and Your Gut Health

What can you do to help improve your mood and support your gut health? The following provides some tips on supporting both your mental wellbeing and your microbiome.

Eat a healthy diet:

• Certain dietary patterns, such as the Mediterranean Diet, have been shown to improve mental health and also provide lots of the types of foods that are good for supporting a healthy microbiome, too
• Reduce your intake of foods that preferentially feed unhealthy bacteria species – these foods include high sugar foods like cakes, lollies, and soft drinks, as well as foods high in trans fatty acids such as deep-fried foods
• Eat plenty of fibre-rich foods such as fruits, vegetables and wholegrains – Our “good” bacteria feed off of the complex carbohydrates found in these foods
• Our blog on feeding and nourishing your microbiome might also provide important tips https://www.performanceinhealth.com.au/2020/06/11/microbiome-family-gut-health/

Supplement with a high-quality probiotic:

• If you have recently taken medications such as antibiotics, have had a digestive issue such as diarrhoea, or have been through a period of significant stress, your microbiome may well benefit from a boost with a probiotic supplement
• Studies show that supplementing with probiotics can help to improve your mental health. Probiotics have been shown to increase serotonin levels, and clinical trials have shown that just 8 weeks of supplementation can cause marked improvement in symptoms of patients with depression. Other studies show that they are even effective when used in combination with prescribed anti-depressant medications
• The quality of probiotic supplements available on the market varies significantly, so it’s a good idea to discuss your needs with a naturopathic practitioner before beginning supplementation. Naturopaths are able to make recommendations to suit your individual health needs and ensure you are using a quality supplement that will benefit your health due to their extensive studies in this particular field.

Reduce your stress levels:

• As we’ve seen above, stress can affect our microbiome and our mental health, so reducing stress levels where possible is an important strategy for supporting mental wellbeing.
• Regular meditative practices such as yoga and mindfulness are well known for their stress-relieving abilities – check out your local yoga studio, or look into the many free apps that are available if you’d prefer to practice solo
• 20-30 minutes of daily exercise (such as a brisk walk through the neighbourhood) can also help to reduce stress
• Consider seeking the help of a counsellor or psychologist if you feel your stress would be better managed through talk therapy

Consider using herbal medicines:

• Bitter herbs such as gentian can be used before main meals to help improve your digestion and improve the pH in your intestines, which will help to help keep good bacteria happy
• Depending on your specific health needs, herbs such as liquorice, calendula, and chamomile might be beneficial by helping to soothe and heal any inflammatory damage in the intestines caused by dysbiosis
• As always, it is important to seek expert guidance from naturopathic practitioners before using herbal medicines. As a trained herbalist, a naturopath can assess your needs and create a unique blend that will work to best support your healing journey

It is important to remember that everyone’s digestion is unique.  In working with many individuals with Irritable Bowel Syndrome (IBS), strategies to build a balanced microbiome may be more complicated initially and may require a restriction on certain prebiotic foods and low FODMAP food sources.  For this reason, seeking one on one guidance is always recommended.

References

Australian Institute of Health and Welfare. (2021). Mental health. https://www.aihw.gov.au/reports/australias-health/mental-health

Bravo, J. A., Forsythe, P., Chew, M. V., Escaravage, E., Savignac, H. M., Dinan, T. G., Bienenstock, J., & Cryan, J. F. (2011). Ingestion of Lactobacillus strain regulates emotional behaviour and central GABA receptor expression in a mouse via the vagus nerve. PNAS, 108(38), 16050–16055. https://doi.org/10.1073/pnas.1102999108

Clapp, M., Aurora, N., Herrera, L., Bhatia, M., Wilen, E., & Wakefield, S. (2017). Gut microbiota’s effect on mental health: The gut-brain axis. Clinics and Practice, 7(987).

Desbonnet, L., Garrett, L., Clarke, G., Bienenstock, J., & Dinan, T. G. (2008). The probiotic Bifidobacteria infantis: An assessment of potential antidepressant properties in the rat. Journal of Psychiatric Research, 43(2), 167–174. https://doi.org/10.1016/j.jpsychires.2008.03.009

Du, Y., Gao, X.-R., Peng, L., & Ge, J.-F. (2020). Crosstalk between the microbiota-gut-brain axis and depression. Heliyon, 6. https://doi.org/10.1016/j.heliyon.2020.e04097

Hechtman, L. (2012). Clinical naturopathic medicine. Elsevier Australia.

Li, Y., Hao, Y., Fan, F., & Zhang, B. (2018). The role of microbiome in insomnia, circadian disturbance and depression. Frontiers in Psychiatry, 9.

Li, Y., Zhang, B., Zhou, Y., Wang, D., Liu, X., Li, L., Wang, T., Zhang, Y., Jiang, M., Tang, H., Amsel, L. V., Fan, F., & Hoven, C. W. (2020). Gut microbiota changes and their relationship with inflammation in patients with acute and chronic insomnia. Nature and Science of Sleep, 12, 895–905.

Limbana, T., Khan, F., & Eskander, N. (2020). Gut microbiome and depression: How microbes affect the way we think. Cureus, 12(8). https://doi.org/10.7759/cureus.9966

Liskiewicz, P., Kaczmarczyk, M., Misiak, B., Wronski, M., Baba-Kubis, A., Skonieczna-Zydecka, K., Marlicz, W., Bienkowski, P., Misera, A., Pela-Wysiecka, J., Kucharska-Mazur, J., Konopka, A., Loniewski, I., & Samochowiec, J. (n.d.). Analysis of gut microbiota and intestinal integrity markers of inpatients with major depressive disorder. Progress in Neuropsychopharmacology & Biological Psychiatry. https://doi.org/10.1016/j.pnpbp.2020.110076

Morkl, S., Wagner-Skacel, J., Lahousen, T., Lackner, S., Holasek, S. J., Bengesser, S. A., Painold, A., Holl, A. K., & Reininghaus, E. (2020). The role of nutrition and the gut-brain axis in psychiatry: A review of the literature. Neuropsychobiology, 79, 80–88.

Nikolova, V., Zaidi, S. Y., Young, A. H., Cleare, A. J., & Stone, J. M. (2019). Gut feeling: Randomized controlled trials of probiotics for the treatment of clinical depression: Systematic review and meta-analysis. Therapeutic Advances in Psychopharmacology, 9.

The post Is your gut affecting your mood? appeared first on Performance in Health.

Unlike menopause where estrogen is low, during perimenopause the ovaries wind down and estrogen goes up and down like a roller-coaster, fluctuating with high peaks and then crashing to crazy lows with progesterone on a gradual decline. Sadly, there is no nice gradual reduction of estrogen. Whilst you can still have regular cycles, as time goes on some months you will ovulate (release an egg) and some months you won’t. Sometimes you may even ovulate twice in the one cycle. It is chaotic to say the least and a “rollercoaster” of hormone fluctuations.

When Will I Start to Notice the Signs of Perimenopause?

As luck would have it, this hormonal rollercoaster often strikes when women are juggling more than ever before. Women in their 40’s are in high demand with stress in their lives often at a peak as they prioritise demanding families, career commitments, financial expectations, aging parents and the list goes on.   What makes matters worse is that stress worsens symptoms.

So, perimenopause truly is an inconvenience.  Internationally recognised Canadian endocrinologist Dr Jerilynn Prior reports that 3 or more of these symptoms could mean perimenopause is very likely upon you:

• Heavier periods & longer bleeding
• Mood swings, feeling irritated
• Headaches
• More painful or swollen breasts
• Waking up at night & night sweats
• Gaining weight without diet or lifestyle changes

Other commons symptoms at this time may include itchy and dry skin, exhaustion, much worse PMS, loss of sex drive, difficulty concentrating, feeling more teary than usual, worsened allergies & nasal congestion and finding it more difficult to cope as well with the stress of everyday life.

Can Following a Healthy Eating Plan Ease Perimenopause Symptoms?

As you can tell, this time of life is not fun however it does provide relief for many of my female patients when they finally realise the Perimenopause symptoms they are feeling are due to a very genuine medical reason.

So, what is the answer? Firstly, it’s important to realise that Perimenopause is a natural transition and each woman is unique. The Western world we live in impacts each woman differently based on her diet, lifestyle and stress levels and can either worsen or improve symptoms.

For this reason, easing your symptoms always requires a focus on a Perimenopause diet, lifestyle and managing current stress levels whilst supporting progesterone and estrogen and reducing any inflammation.

How Can I Balance My Hormones During Perimenopause?

Here are some important naturopathic treatment strategies I recommend to my clients in Sydney to get you started in balancing your hormones during perimenopause:

1. Scale down the stress in your day to day life: No herbs or supplements can fix this part of the problem. Self-care must come from you at this vulnerable time. From a biochemistry point of view whilst progesterone and estrogen levels decline from your ovaries, your adrenal glands are required to contribute these hormones. Stress hijacks this as the production of your stress hormone cortisol is the priority in your body over progesterone and estrogen. At this stage of life, you really want to maximise your female hormones so finding effective ways to reduce stress is important.  Look at cutting back work hours, sharing more of the housework, booking in a massage, leaving the house on your own to go for a walk.  Create a space for time on your own at least 2 hours a week.

2. Implement a sleep routine: Interrupted sleep impacts cortisol levels and again will hijack your female hormone levels negatively. To nurture your female hormones, doing everything you can to sleep through the night is important. Preparing for bed ideally should exclude work and tasks that keep the mind alert. Ear plugs, layers and a cool room are all effective. For other suggestions for having a better night’s sleep, read How a Naturopath Treats Perimenopausal Anxiety & Sleep.

3. Include moderate exercise: This is not a time to overdo it with extreme exercise when you have no energy. Its best to keep exercise moderate and on days when you are tired, try a gentle walk in the sun instead. Any form of stress on the body may hijack your hormones and worsen your symptoms.

4. Reduce your alcohol intake and don’t drink too late: Unfortunately, alcohol increases your exposure to estrogen by reducing your livers ability to detoxify it. On top of that, alcohol can cause hypoglycaemia at night and add to disrupted sleep.

5. Put the brakes on too much caffeine: Coffee triggers the “fight or flight” hormone cortisol and this can interfere with female hormones. One coffee a day before lunch is my common recommendation as any later may negatively impact the sleep you need.

6. Eat to nourish digestion & your gut microflora: Healthy digestion is critical for balanced estrogen levels with intestinal bacteria involved in detoxifying estrogen from the body. Food intolerances, constipation and an unhealthy diet give rise to bacterial species that lead to the re-absorption of these estrogens. Eat more plant-based food as it helps with estrogen clearance which is very important. Learn more about gut health here.

7. Reduce hot flush triggers Such as alcohol, high sugar foods and too much caffeine.

8. Check your thyroid levels: Low thyroid function is common as female hormones change. Low thyroid symptoms can mimic or worsen perimenopause symptoms.

In addition to guiding women effectively with powerful lifestyle changes, supplements and herbal medicines are often used to help alleviate symptoms and cope with stress at this challenging time. My favourites include a good quality magnesium and Vitamin B6, prebiotic and probiotic formulations and some beautiful herbs such as Ashwaganda, Vitex agnus-castus and Salvia officinalis. Remember that each woman has a different set of circumstances so one size does not fit all. I am focused on holistic hormone health in my Sydney clinics and believe a personalised approach will support you.

Book a Naturopath Appointment for Perimenopause Support

If you are looking for a perimenopause naturopath in Sydney, our Stanmore clinic offers specialised hormone testing and holistic treatment plans. Book a consultation with me today.

References

Briden, L. (2018). Period Repair Manual. Sydney, NSW: Pan Macmillan Australia Pty Ltd

Hechtmann, L. (2014). Clinical Naturopathic Medicine. Chatswood: Elsevier Australia

Prior, J. (2005).  Estrogen’s storm season: stories of perimenopause.  Vancouver, Canada: Centre for Menstrual Cycle and Ovulation Research

Trickey, R. (2003). Women, Hormones and the Menstrual Cycle. Melbourne, VIC, Australia: Trickey Enterprises (Victoria) Pty Ltd

The post Perimenopause: Understanding the Change Before Menopause with a Sydney Naturopath appeared first on Performance in Health.

• Managing your energy levels
• Stress management
• Hormone production
• Balancing blood sugar levels
• Promoting healthy sleep
• Relaxing muscles
• Maintaining good bone health
• Producing adequate antioxidants to protect you from toxins

Is it any wonder that magnesium is considered a vital nutrient by so many health practitioners.

Are you deficient in magnesium? 

There are many health conditions and symptoms that have a direct association with low magnesium levels including anxiety and panic attacks, depression and mood changes, fatigue, headaches, insomnia, leg cramps, high blood pressure, high cholesterol & triglycerides, diabetes, cardiovascular disease, asthma, acid reflux, and indigestion.

What causes magnesium deficiencies?

There are several reasons that you may have low magnesium levels including the following:

• Insufficient intake in your diet & excess alcohol
• Key minerals including magnesium have been depleted from the soils due to modern agricultural practices so even if you are eating a diet rich in whole foods, deficiency may still occur
• Reduced absorption from your food: due to low stomach acid, diarrhea, laxative use or several gastrointestinal (GIT) disorders
• Use of certain medications (such as steroids, diuretics, and antibiotics) can cause significant deficiencies in magnesium
• Increased demand for magnesium: repeated stress and anxiety, excessive exercise, pregnancy, high sugar and fat in your diet
• Too much daily caffeine which has a diuretic effect therefore increasing the loss of water, magnesium and other minerals in your urine

Common magnesium-deficient conditions

Stress, Anxiety and Depression

Magnesium has a unique relationship with stress.  When you are stressed, processes occur in your body which use up more magnesium than it would otherwise whilst simultaneously causing more magnesium to be excreted from the body.  

This means that your overall need for magnesium increases.  If levels are not increased magnesium becomes significantly depleted.  What makes matters worse is that these low magnesium levels worsen stress, anxiety and depression.  This vicious cycle means that stress causes low magnesium due to extra use and excretion: then these low magnesium levels cause an increase in stress. 

Let’s look at parts of this cycle more closely:

• Serotonin, your “feel good” chemical requires magnesium for its production and to function properly
• Your adrenal glands depend on magnesium for managing stress and they can become overworked under chronic stress, requiring more magnesium; without magnesium they cannot function properly

Insomnia

Whilst stress and anxiety contribute to sleep disturbances, magnesium is required to maintain normal circadian rhythms necessary for quality sleep.  Insomnia is common when magnesium levels are low.  This is because magnesium is needed to make sleep-inducing neurotransmitters GABA (gamma-aminobutyric acid) and melatonin.

Blood sugar regulation

Magnesium is required for the effective function of blood glucose levels with deficiencies linked to disturbances in insulin sensitivity and an increased risk for type 2 diabetes.

Dietary sources of magnesium

Whilst reducing the amount of stress and anxiety in daily life is recommended, dietary sources can assist with magnesium levels to reduce deficiencies in the body.  Foods high in magnesium to include in your diet include the following examples:

• Green leafy vegetables: spinach, kale, bok choy, chard, silverbeet
• Nuts and seeds: pumpkin seeds, brazil nuts, almonds, walnuts, cashews.  Raw is best.
• Wholegrains: buckwheat, quinoa, brown rice, rye, whole wheat, oatmeal
• Legumes: black beans, edamame, kidney beans
• Dark Chocolate: 70-85% cacao
• Avocado
• Bananas, Figs
• Molasses

Dark, green leafy vegetables, nuts & seeds and wholegrains have a higher magnesium content (60 – 2700 mg/kg) when compared to sources of meat and dairy (less than 280 mg/kg).

Magnesium supplementation

Unfortunately, not all forms of magnesium are equal.  There are different forms of magnesium available with unique benefits, absorption and tolerability dependent on the specific health situation of each individual.  Magnesium oxide and citrate which are the salt forms can cause diarrhea and discomfort by drawing water into the bowel so are not ideal for replenishing magnesium.  Alternatively, magnesium bisglycinate as an example is gentle on the gastrointestinal tract,  is very well absorbed with few side effects.

Want to learn more about magnesium benefits?

To discuss further the role of magnesium in leading a healthy and happy life, or to investigate your deficiencies further, book an appointment directly on our website.

The post Magnesium Benefits: What is all the fuss about? appeared first on Performance in Health.

Who is in “high demand” and experiencing the effects of stress?

What does “in high demand” really mean?  I am referring to those of us who, in our 24/7 society, are juggling an excessive level of responsibility with little time left over in the day to rest, relax, wind down and simply be still.

Maybe you are what I term a “Superwoman”; juggling career, running busy households, trying to fit in daily exercise, dutifully visiting parents and friends on weekends, cooking after work each day, nurturing your children, partners or fur babies whilst having minimal down-time for yourself.

Maybe you are a mum at home with young children who require your undivided attention day-in-day-out leaving no time for you and your needs?  In my prior life, where I advised senior women on important career decisions, it was abundantly clear that one of the most difficult jobs for them was being a stay-at-home mother with many describing their “work job” as much easier and much more appreciated! 

Maybe you are a father supporting your family in whatever way you can during challenging times, maybe you are in a constant state of worry about job stability, maybe you are building a new business or maybe you live on your own with no support to build your career and having to rely on yourself to make ends meet.

Whatever type of in “high demand” person you are, functioning in this way is stressful, as far as the biochemistry of your body is concerned.

When stress goes unnoticed

Many of you may say “but I don’t feel stressed” or “this is my normal and has been for many years”.

But what the body sees as stress may in fact surprise you.  Simply being in a constant “state of go” is a signal to which your body automatically reacts.

The body senses this “state of go” as stress, just as if you were running from a swerving car, swimming from a shark or protecting your child from danger and it responds by producing chemicals such as adrenaline and cortisol to “fight or flight” this perceived threat.   From a biochemistry point of view, your body does not know the difference between the swerving car or your natural, every day “state of go”.  As far as your body is concerned, it is one and the same.

Effects of stress: what it’s doing to us in the long-term

In short bursts, stress acts to sharpen your focus and give you the extra strength and endurance you need to face an immediate issue or danger head-on.  But when that threat is gone this reaction shuts down and normality returns.

The problem is that in modern society, this cortisol and adrenaline production never turns off because your “state of go” never turns off.  This leads to consistently elevated levels of these chemicals in your body and these chemicals do a lot of things.  Here are just a few:

Weight Gain

High cortisol tells your body to release sugar into your blood stream to give your muscles the energy they need to “run from the threat” but , as you are not running anywhere, this excess sugar sits in your blood.  Because excess sugar in the blood is dangerous, your body quickly stores this sugar as fat.  And it is mostly around the abdominal area! Not only that, but cortisol is a chemical that increases your appetite meaning you crave more carbs and sugar.

Reduced function of important body processes

Whilst cortisol gives the signal to your body to increase muscle strength and blood sugar levels to run from that swerving car, it actually needs to shut down or inhibit other functions to do this.  When facing this threat, the body rightly determines that certain processes are less important. Unfortunately, this means reduced digestion, immune strength and reproductive functions.  Constantly being in the “state of go” will give rise to digestive issues, increased colds and flu and problems with fertility.

Reduced thyroid function

Stress hormones reduce the level of thyroid hormones in your body that can lead to weight gain, fatigue, hormone-related issues and infertility to name a few.

Anxiety and depression

Cortisol is a very greedy chemical in your body and it uses up a lot of nutrients that are also required to make “feel good” hormones and neurotransmitters.  When cortisol is being made by your body at such high levels there is simply not enough of these nutrients to go around and mood disorders can appear.

High blood pressure

To run from that swerving car, your body needs to be fast and strong.  Again, cortisol and adrenaline come to the party and activate physiological changes to push blood to your muscles, heart and vital organs.  So that blood can get to these places quickly, your blood vessels tighten and your blood pressure increases.  Being in a constant “state of go” means that this is happening to you all of the time.

How can we reduce the effects of stress?

It is, therefore, incredibly important not to underestimate the powerful impact stress may be having on your mental and physical well-being.  Daily rituals to switch off this “state of go” is important for your happiness and your future.  Daily moderate and enjoyable exercise, sunshine, getting into a good sleep routine, breathing exercises, a warm bath and a nutritious diet are some ideas that you could consider.

This article is here to provide you with some basic guidance on the importance of managing stress in your daily life. 

If you would like more detailed and thorough support tailored to you, please book your appointment now via our instant booking form.

This blog contains information from my experience as a naturopath, education via Bachelor of Health Science Degree and continued research.  This blog is not intended to provide individual health recommendations.

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Sleep is paramount to our health and wellbeing. I first understood the true health implications of not getting enough sleep whilst at university, and have been an advocate for sleep ever since.

Most of us aren’t sleeping enough

The World Health Organization (WHO) and National Sleep Foundation tell us that two-thirds of all developed nations fail to get the recommended eight hours of sleep, declaring a sleep loss epidemic throughout industrialised nations.

As a society, we champion hard work and success, and sleep is often the first casualty of this so-called, “productivity”.

The reality is, sleep is paramount for health, wellbeing and in turn, success. Which is why the subject of sleep is such a hot topic for us at Performance in Health.

Long term implications of sleep deprivation

Matthew Walker, Professor of Neuroscience and Psychology and Director of the Sleep and Neuroimaging Laboratory has published over 100 scientific research studies highlighting that society’s lack of concern toward sleep has in some way been due to the failure of science in explaining the reasons why we actually need it. His findings have uncovered some jaw-dropping consequences and confirm his advice that there is not one organ in the body that is not compromised by a lack of sleep. 

As a quick snapshot, lack of sleep on a regular basis over the long-term can see your health deteriorate with serious health consequences including:

• A lifestyle risk factor for developing Alzheimer’s disease is routine lack of sleep
• A lifestyle risk factor for developing Type 2 Diabetes is inadequate sleep each night due to the profound effect this has on blood sugar levels
• Less than optimal sleep each night increases your risk of arteries hardening, congestive heart failure and stroke
• Not enough sleep increases the likelihood that you will be obese or put on weight due to the impact that sleep has on your appetite-regulating hormones, blood glucose levels and metabolism
• Your brain needs adequate sleep and if you don’t get enough then it reduces your ability to learn and remember things.  It also reduces your emotional control and ability to make logical decisions.

Sleep and your immune system

A very close and bidirectional relationship exists between sleep and your immune system with studies showing that even one night’s lack of sleep can reduce your immune resilience significantly. 

This is why when you fall ill, your body stimulates your desire to sleep. 

Sleep is required to recharge your immune system, prevent infection, maintain a healthy GUT bacteria community and fight cancer.

Chronic sleep deprivation (years of short sleep each night) can contribute to a dramatic state of reduced immune resilience.  Research highlights that the cause is related to sleep deprivation ramping up your “fight or flight” nervous system activity and increasing inflammation.

So, how much sleep is ideal?

Research shows that adults between 24-64 years of age need between 7-9 hours of quality sleep and 7-8 hours for people over 65. 

To improve your immune resilience, establishing healthy habits and routines can be very helpful in making sure you have a good night sleep.

What are healthy sleep habits and routines?  

Get the basics right:

• Arrange regular times to go to bed and to wake up; research shows that the optimum sleep/wake times are:
  – Sleep at 10pm, 
  – Wake at 6am. 
  So, set an alarm for going to sleep just like you do for waking up!
• Avoid lying in bed when you wake up – it is best to get up as soon as you wake up
• Avoid napping after 3pm if at all
• Establish a daily exercise that you enjoy however no later than 2-3 hours before bed
• Have some natural sunlight for at least 30 minutes each day as it is critical in regulating sleep patterns

Important recommendations:

• Create a sleep environment that you love with comfortable bedding
• Create a dark environment free from noise; use soft lamps and avoid bright lights late at night
• Create a comfortable temperature that is cool and ventilated
• Avoid television in your room, internet access, mobile phones or laptop
• Avoid caffeine (including chocolate), sugary foods, soft drinks and cigarettes at night before 2pm
• Avoid alcohol before bed as it negatively impacts REM sleep, meaning your sleep will be lighter
• Avoid having electrical appliances including alarm clocks and phones in the bedroom
• Eat a light dinner at least 2 hours before bed and avoid large meals which interfere with sleep
• Take time to wind down before bed; refrain from stimulating your mind with news, work and social networking 
• Create a sleeping ritual the hour before bed that may involve a warm bath, relaxing music, guided meditation, reading a relaxing book, deep breathing
• Drink herbal teas to help you relax and support sleep before bed such as chamomile, lemon balm, lavender and passionflower.

How you can benefit from better sleep during self-isolation

During the social isolation required of us during COVID-19 why not implement a few of these suggestions whilst you buckle down at home and make the most of the additional hours you may be saving on travel to work. 

If you would like a more detailed and thorough assessment of why you may be having difficulties sleeping, please reach out and book a consultation with Tanya Edwards, Naturopath on our contact page here.

The post Why lack of sleep is considered the new carcinogen appeared first on Performance in Health.

COVID-19 is a highly contagious, fast-mutating, dangerous virus which our immune system knows little about due to never being exposed to it before.

This means that we are in a holding pattern for a while until we create antibodies to improve our resilience whilst at the same time reducing the burden on our health system as they assist those amongst us that are more at risk.  Abiding my government requests to distance ourselves from others, wash our hands regularly and “keep hands off face” has never been more important.

How long will we be in social-distancing mode?

In a nutshell, we still don’t really know how long social distancing and “staying at home” will be a requirement.  The government is doing everything they can so that as many of us as possible can just hold on tight, waiting it out, going back to the basics in life, simplifying things as best we can so that we come out the other side with the same roof over our heads, our jobs protected and our health intact. 

This is what most of us are hoping for anyway.  

Sadly, some of us may lose some of these precious things for a while. I don’t know anyone that feels safe and secure right now as we are all vulnerable. 

Yes, we are in challenging times indeed.  I can only imagine that this uncertainty was what it was like in times of war….a different war that is.

There are positives to COVID-19

I remember reading a quote from the Dalai Lama once which has never left my mind – “Don’t miss the gift in the tragedy”.

What gift I hear you say?  How can there be gifts at a time like this?

As a naturopath, I see some benefits or a silver-lining from this situation whilst also feeling incredible sadness for those that will truly suffer at this time. 

For many of us, being forced to spend time at home means more solitude, a chance to stay still for a change, being content with the basics in life such as a morning walk for exercise in less pollution, whilst feeling the warmth of sunshine on our skin, spending more time with our children or animals, not having to travel to work, wearing comfy clothes on a workday and being able to give more time to sleep.

Our immune systems need to be as strong as ever right now – that is a fact!

So, use this time wisely whilst you are at home by supporting and nurturing your immune system and using this time to improve overall health.

How you can support your immune system

My blog series on immune support will provide more detailed information, however some easy home commitments to include in your daily routine should be as follows:

Nourish your body with home cooked meals

The immune system relies on essential nutrients to function.  This is a huge subject and why in naturopathy, the saying “let food be your medicine” is our key message. 

Some important points to remember each and every day are:

• eat whole-foods,
• ensure adequate protein,
• eat multiple servings of fruits and vegetables in a variety of colours,
• eat healthy fats,
• eat fermented foods to support your gut microbiome and add herbs and spices such as garlic, thyme and oregano which have natural antimicrobial properties. 

My blog on nutritional advice to support immune resilience may offer further insights.

Commit to quality sleep

You might be surprised to know that the resilience of your immune system is reduced when you don’t get enough sleep. 

A very close and bidirectional relationship exists between sleep and the immune system with studies showing that even one night’s lack of sleep can reduce immune resilience. 

Most of us need between seven and nine hours of uninterrupted sleep a night.  Is this what you are getting? Use the time you are saving by not travelling to work and get more sleep. Read my blog on supporting your immune system with sleep for a more detailed understanding.

Don’t binge on sugar & processed carbohydrates

I know a lot of us are experiencing some boredom right now and it is very easy to reach for the lollies, ice-cream, chips and wine as a source of enjoyment. 

Treat yourself one day on the weekend or less and be careful not to have these things daily as the health of your immune function may be impacted. 

Studies highlight that sugars & processed carbohydrates can suppress your immune system for hours after you consume them. These types of highly processed foods, as well as alcohol, spike blood sugar levels which can weaken your immune system defences. 

Reducing processed foods and sugar will help your immune system function better.  Drinking too much alcohol also lowers immunity and harms the good gut bacteria involved in regulating immune function, so moderation is important. 

Exercise in the sun

At this stage, exercising outside at an acceptable distance from others is recommended which is great news as mild to moderate exercise for approximately 30-45 minutes, helps boost your immune system. 

Mild to moderate exercise also increases mood and sleep quality – which both contribute to a strong immune system.

Vitamin D is critical as it regulates and improves your immune response and whilst it is available in small amounts in some foods, it is the sunshine that gives us what we need.

Manage stress

The stress of what is happening right now with COVID-19 can suppress your immune response.  So, do whatever it takes each day to rest and relax.  This may include yoga or meditation, having a relaxing bubble bath, walking the dog, reading a book, talking on the phone to an old friend or listening to your favourite music.  Dancing with your children indoors is also a great way for the whole family to release and spend time together. Ensure you make stress relief a priority. 

Seek support

Taking care of your overall health and seeking guidance on how to best support your immunity will ensure you maintain a high quality of life. We are currently offering Acute Immune Support through online consultations for just $50 per 30-minute session in order to assist clients requiring personalised advice.

This blog contains information from my experience as a naturopath, education via Bachelor of Health Science Degree and continued research.  This blog is not intended to provide individual health recommendations.

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