Burnout – What is it and are you in danger of having it?

Burnout is a buzzword in recent years but it’s far more than feeling tired after a long week. Burnout is the result of ‘chronic workplace stress, followed by exhaustion, increased negativity, and reduced performance’. But its far more than that as and there is far more at risk than we think.

What are the symptoms of burnout?

Burnout can be filled with complex symptoms with everything from severe exhaustion, cognitive issues such as forgetfulness, trouble focusing, and difficulty retaining information to even a complete loss of passion for living. It doesn't just impact work and can contribute to anxiety, insomnia, and increased rates of depression. Physically, it can lower immunity.

So, is burnout depression?

Burnout and depression often look similar, but aren’t identical. Burnout feels more like helplessness and overwhelm, while depression is a feeling of no hope to carry on and no sense of fulfillment.

There are also biological differences as depression is usually linked to higher cortisol (the stress hormone) and burnout is linked to lower cortisol, meaning your stress response is blunted over time.

What are the signs you could be burnt out?

Burnout doesn’t happen overnight. It creeps in slowly, and you may not notice the changes until you are overwhelmed. Typical signs include withdrawal from friendships, over worrying, low concentration, taking a longer time to finish tasks, unrefreshed sleep, feeling stuck, stagnation or diminished productivity

Who is at Risk?

Burnout can affect anyone, but studies show there are certain professions and personalities that are more vulnerable. These all seem to need huge amounts of concentration in a full-on job such as doctors and nurses, teachers, police, emergency workers and lawyers just to name a few professions.

The reason is that these fields tend to attract personalities that are perfectionist, conscientious and super reliable due to what is asked of them in their career. Nevertheless, there are many other people passionate in their field that are also at risk.

How does this impact employers?

Employers have a legal obligation to minimise work stress by managing high workloads, long hours, and unrealistic expectations. It is important to have an open dialogue with your staff and speak clearly if you notice early signs of something. Burnout can cost you many good employees if you are not alert and paying attention to your employee’s health and reactions.

How is burnout treated?

Burnout is treated by taking a proper break from the environment causing the issue. Addressing the concerns of your staff if you are a manager, self-care and therapy if it’s personally affecting you and learning new tools. These include lifestyle changes and returning to work with a better, healthier perspective and a feeling of renewal. Here at Stressfree Management® we assist individuals and companies to work on burnout and eliminate it from staff and individuals. We help make that shift to improve your health but it is up to you to take the first steps.

Talk to management about taking some time off, confide in a friend or call and make an appointment for a trusted professional to assist you in setting up future, realistic expectations of yourself. Also, we can assist you to begin a regular exercise routine, teach you meditation and mindfulness, help you with better food choices and help you get a good night’s sleep. We also have techniques we can teach you to let go of those past worries and intrusive thoughts.

Burnout is real, serious, and common but it’s also treatable. Recognise the signs early and take action. It can save your health, your career, and your wellbeing. If you’re feeling overwhelmed, depleted, or like you’re losing your passion, it might be time to pause, reassess, and reach out for support. You deserve a career and a life that doesn’t burn you out. Contact us today to see how we can help www.stressfreehealthmanagement.com

Unlocking the Power Within: A Beginner’s Guide to Energy Healing

 

Discover how to restore balance, clear blockages, and awaken your body’s natural ability to heal.

In our fast-paced, stress-filled world, more and more people are seeking alternative ways to heal, realign, and recharge their lives. Among the growing number of holistic health practices, energy healing is capturing the attention of those looking for deeper connection - not just with their body, but with the subtle energy that flows within it.

Energy healing is a gentle yet powerful modality that works by activating the body's subtle energy systems. The goal? To remove energetic blockages that prevent us from feeling our best. These blockages can be caused by stress, trauma, unresolved emotions, or even limiting beliefs -anything that disrupts the natural flow of energy through the body.

What is Energy Healing, really?

At its core, energy healing is based on the belief that our bodies are designed to heal themselves. But sometimes, the flow of energy - also called life force, chi, or prana - becomes stagnant or imbalanced. When this happens, it can lead to physical or emotional discomfort. By clearing these energetic blocks, we can restore balance and encourage the body’s innate ability to heal.

Many people are surprised to learn that energy healing is not some new-age trend. In fact, it’s rooted in ancient traditions across cultures - from the chakras in Hindu philosophy, to Qi and meridians in Traditional Chinese Medicine, to Reiki, a Japanese technique that channels energy through the hands to support healing.

Science Meets Spirituality

While energy healing is often associated with spiritual or metaphysical practices, it’s grounded in scientific principles as well. Everything in the universe, including our bodies, is made up of vibrating particles. Even solid objects, like your chair or your phone, are in constant motion at the microscopic level. Energy healing works with the idea that our thoughts, emotions, and experiences also carry vibrations that affect our well-being.

Have you ever walked into a room and “felt” tension - or felt uplifted by someone’s “good vibes”? That’s energy. High-vibration emotions like love, joy, and gratitude support healing. Low-vibration states like fear, anger, or grief can weigh us down. Energy healing seeks to raise your vibration and create harmony between body, mind and spirit.

Anyone Can Experience the Benefits

You don’t have to be spiritual or even believe in energy work to experience its benefits. Whether you're feeling overwhelmed, burnt out, anxious, or just "off," energy healing can help you feel grounded and more in tune with yourself.

People who regularly practice energy healing often report feeling more relaxed, emotionally clear, and even physically better. It's particularly helpful for stress relief, emotional release, sleep support, and improving overall mental wellness.

And the best part? It’s accessible to everyone.

You Can Practice It at Home

While many people seek professional practitioners for modalities like Reiki, sound healing, or acupuncture, energy healing can also be practiced easily at home. It can be as simple as:

• Meditating with intention to clear your energy.
• Using breathwork to calm your nervous system.
• Taking a salt bath with Himalayan or Epsom salts to cleanse energetic residue.
• Balancing your chakras through guided visualization or sound frequencies.
• Journaling or practicing gratitude to shift your emotional vibration.

Like brushing your teeth or exercising, energy healing can become a daily self-care ritual. A few minutes of mindful connection each day can help you feel more centred and present in your life.

Ready to Explore Energy Healing?

If you’re curious, open-minded, and ready to feel more balanced, energy healing might be the perfect addition to your wellness journey. Whether you're looking to clear emotional baggage, calm your nervous system, or simply reconnect with yourself, this ancient yet modern practice invites you to tap into your body’s natural intelligence and unlock the healing power within.

Start small. Stay consistent. Trust the process.

Your energy knows the way - sometimes you just need to clear the path.

Want to learn more? 

Contact us for a free 10-minute discovery call to see how we can help YOU! We can help with all aspects of energy healing, including how to balance your chakras, clear negative energy, use Feng Shui in your home or office and find your unique healing path. www.stressfreehealthmanagement.com

Good Nutrition for Bone Health in Seniors

Bone health is important especially for seniors and as we age. Healthy bones are essential for staying mobile, independent, and reducing the risk of fractures. Unfortunately, many older adults are affected by poor bone health or osteoporosis, a condition that makes bones weak and more likely to break.

What Causes Poor Bone Health?

There isn’t just one cause of weakened bones. A number of factors can contribute, including:

• Lifestyle habits, such as smoking, lack of exercise, or a diet low in calcium and vitamin D
• Medical conditions, including rheumatoid arthritis, gastrointestinal disorders, or thyroid issues
• Medications, such as corticosteroids or certain cancer treatmentsThese risk factors can vary from person to person, which is why it’s essential to discuss any concerns with your naturopath and nutritionist as well as your doctor. Identifying risks early can help guide prevention and put treatment strategies in place.

Eating for Stronger Bones

One of the most effective ways to support bone health is through proper nutrition, especially increasing your calcium intake. Calcium is a key mineral that keeps bones dense and strong. Fortunately, it’s easy to add more calcium-rich foods to your daily meals.

Calcium-Rich Food Sources

Here are some examples of foods high in calcium:

• Dairy: Milk, cheese, and yogurt
• Seafood: Sardines, salmon (with bones), trout, snapper, prawns

• Vegetables: Kale, Chinese cabbage, bok choy, broccoli, silver beet
• Nuts and Seeds: Almonds, Brazil nuts, sesame seeds, tahini
• Fruits: Oranges, figs, strawberries, kiwi, dates
• Other Foods: Calcium-set tofu, chickpeas, soybeans, eggs
• Meat: Pork, chicken

The recommended daily calcium intake for adults varies depending on your sex, age and health factors as well as your level of ability to absorb. This is why you need to discuss this with your naturopath or nutritionist.

Simple Ways to Boost Calcium

Here are some easy ways to work more calcium into your daily routine:

• Start your day with a smoothie made with yogurt or milk – if you don’t have high cholesterol or lactose intolerance.
• Add leafy greens to soups, stir-fries, and omelettes but watch this if you have a thyroid issue for the leafy greens.
• Enjoy a dairy-based dessert like custard or ricotta with fruit – again if not lactose intolerant or you can always use lactose free ingredients.
• Include seafood dinners, such as canned sardines or grilled salmon
• Snack smart with a mix of nuts, seeds, and dried fruits – watch the nuts if you have diverticulitis as nuts a not good for this.

Why Vitamin D Matters

Calcium alone isn’t enough as it is not absorbed as well without vitamin. Without enough vitamin D, even a calcium-rich diet won’t fully benefit your bones.

Vitamin D is naturally produced when your skin is exposed to sunlight, so getting some safe sun exposure each day can help. However, some people may still be at risk of deficiency—particularly those who spend most of their time indoors, have darker skin, or use sunscreen regularly. Take care not to use chemical sunscreens.

Moving Your Bones: Exercise for Bone Strength

Nutrition is only part of the picture. Exercise is another key player in maintaining healthy bones as we age. The right kinds of physical activity can help improve bone strength, balance, and muscle function reducing the risk of falls and fractures.

Recommended Types of Exercise

• Balance exercises: Improve coordination and reduce fall risk (e.g., Tai Chi, standing on one leg)
• Resistance training: Builds strength using weights or resistance bands; can be done at home or in a gym
• Weight-bearing exercise: Involves activities done on your feet where your body works against gravity (e.g., walking, dancing, stair climbing, tennis)

For those people already diagnosed with osteoporosis, a supervised exercise program is highly recommended. An exercise physiologist or physiotherapist can develop a safe, tailored plan that takes into account other conditions like arthritis or past injuries.

Have You Broken a Bone Recently?

If you’re over 50 and have fractured a bone even from a minor fall—it’s important to speak with your doctor. This could be a sign of underlying osteoporosis. Many people dismiss such fractures as "just bad luck," but they may be early warning signs.

According to the Australian and New Zealand Hip Fracture Registry, nearly half of all people who suffer a hip fracture have had a previous fracture. Common fracture sites include the wrist, spine, ribs, and hip.

Getting a bone density test and early diagnosis can lead to treatments that protect you from further fractures and maintain your quality of life.

Remember that good bone health starts with awareness and proactive habits. By eating a calcium-rich diet, ensuring you have enough vitamin D, and staying active with the right types of exercise, you can help your bones stay strong and healthy well into your senior years.

If you want to keep your bones healthier consult us and we can make up a health plan to suit your needs. We can also test for inflammation and assist you if you are having pain or arthritis. You can find us at www.stressfreehealthmanagement.com

The Benefits of Spirulina to alkalise your body

 

Spirulina is a powerful superfood which is a type of cyanobacteria although it is called blue-green algae. This organism is packed with essential nutrients, antioxidants, and plant-based protein, making it a popular supplement for people looking to boost their overall health.

Rich in nutrients and vitamins

Spirulina has an impressive nutritional profile. Just one tablespoon contains:

• 4 grams of protein
• 11% of the RDA of Vitamin B1
• 15% of the RDA of Vitamin B2
• 4% of the RDA of Vitamin B3
• 21% of the RDA of copper
• 11% of the RDA of iron

It’s also a good source of magnesium, potassium, and manganese—minerals that play key roles in everything from muscle function to heart health and bone strength.

Since spirulina offers so many vital nutrients in one small serving, it’s considered a true “superfood.” While you can get these nutrients from various other foods, spirulina provides a concentrated dose that’s hard to match.

A great source of plant protein

Spirulina is rich in protein, with around 55–70% of its content made up of high-quality, easily digestible protein. This makes it a fantastic option for those on vegetarian or vegan diets, particularly because it also contains iron and B12—nutrients that can sometimes be hard to find in plant-based eating.

A powerful antioxidant

Spirulina is more than just nutritious—it’s also a powerful antioxidant. The key compound responsible is called phycocyanin, which gives spirulina its bright blue-green colour and helps fight oxidative stress. Oxidative stress can harm cells and contribute to aging and disease, so getting more antioxidants in your diet is always a good idea.

Phycocyanin can even help protect LDL (“bad”) cholesterol from damage, supporting overall heart health.

Good heart health support

Spirulina has been shown to positively impact cholesterol levels. In one study, people who took 1 gram of spirulina daily for 12 weeks saw a 10% drop in LDL and a 16% decrease in triglycerides. Higher doses have also been linked to reduced blood pressure, thanks to improved nitric oxide production, which helps blood vessels relax and improves circulation.

For blood sugar balance and allergy relief

Emerging research also suggests spirulina may help maintain healthy blood sugar levels, particularly in people with Type 2 diabetes. Plus, if you suffer from seasonal allergies, spirulina might offer some relief by reducing inflammation and easing symptoms like sneezing and nasal congestion.

Boost your strength and endurance

Early studies show that spirulina may also enhance muscle strength and endurance, especially in older adults. While more research is needed, this could make spirulina an excellent supplement for athletes or anyone looking to stay active as they age.

How to add Spirulina to your diet

Spirulina is usually grown in natural or man-made lakes and is harvested, then dried into powder or compressed into tablets. You can mix the powder into smoothies, juices, or even baked goods. It has a strong earthy taste which you can mix with other flavours if you like.

Spirulina’s nutrient-dense, antioxidant-richness can support all levels of your health. If you are looking to boost your health routine and need assistance on how to do this, with some unique ideas on how to get healthy give us a call or message at our natural health clinic in Greystanes for a free 15 minute discovery session. We can help you in clinic or online. Only available until end of September in celebration of Father’s Day. Check us out at www.stressfreehealthmanagement.com

Vitamin B3 (Niacin) can help you live longer – so the research says

 

Everyone should know by now how important a healthy diet is to support long-term health. Scientific reports suggest that one humble micronutrient — vitamin B3, also known as niacin may play a surprisingly powerful role in reducing the risk of death from all causes, including cardiovascular disease.

Why is niacin so important and what is it?

Niacin is a water-soluble B vitamin that plays a vital role in converting food into energy and supporting cellular health. It also helps maintain skin, nerve function, and cholesterol levels. Severe niacin deficiency can cause pellagra, a potentially fatal disease marked by dermatitis, diarrhea, and dementia.

Fortunately, most people in Western countries get plenty of niacin through common foods like: tuna, salmon, turkey, chicken, beef, peanuts. In fact, in the United States, average niacin intake is often three times higher than the recommended daily allowance as food is fortified with vitamin B.

What was the Scientific study on vitamin B?

Researchers analysed data from over 26,000 U.S. adults who participated in the National Health and Nutrition Examination Survey (NHANES) from 2003 to 2018. Participants were grouped based on their dietary niacin intake and followed for a median of 9.17 years.

Over the study period: 3,551 participants died, including 1,096 from cardiovascular causes. It showed that higher niacin intake was consistently associated with lower risk of all-cause and cardiovascular mortality and that the benefits plateaued beyond 22.45 mg/day of niacin intake, suggesting that more could be unnecessary.

Why does niacin reduce mortality risk?

Researchers proposed several reasons:

• Improved cellular metabolism: Niacin boosts levels of NAD (nicotinamide adenine dinucleotide), a compound essential for mitochondrial function, DNA repair, and reducing oxidative stress.
• Anti-aging effects: By improving NAD metabolism, niacin may help delay cell aging and reduce inflammation.
• Heart health: Niacin is known to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol, improving the overall lipid profile.

It may also support muscle health and energy metabolism, particularly in conditions like mitochondrial myopathy and chemotherapy-related muscle loss.

How did the benefits vary?

Interestingly, the study found that the mortality-reducing effects of niacin were more pronounced in non-diabetic individuals. This finding aligns with earlier research suggesting niacin can raise blood glucose levels and decrease insulin sensitivity, potentially worsening outcomes for people with diabetes.

Subgroup analyses showed that older adults, women, non-Hispanic Caucasian population, and those without underlying health conditions (like diabetes, hypertension, or cardiovascular disease) seemed to benefit the most from higher niacin intake.

Why is it so important to take Niacin supplements?

While niacin supplements can help in specific medical scenarios (especially for managing cholesterol), high doses can cause: flushing skin, increased blood sugar and possible gastric issues BUT high doses involve taking an over the top number of supplements which normally a person would not do. Remember that there is NO VITAMIN B that is ever STORED in the body. The only vitamin stored in the body is Vitamin A. So, if you follow the advice of your naturopath or nutritionist you should have no problems.

Also, a balanced diet rich in niacin-containing foods is a safe and effective way to support long-term health as long as you are eating organic vegetables and fruit since so much of our foods have been sprayed with pesticides and other junk that denatures it.

Niacin plays such a critical role in energy metabolism, cell health, and lipid regulation it cannot be overlooked. This study adds to growing evidence that micronutrients matter — not just for preventing deficiencies, but for optimizing long-term health. As science continues to uncover how vitamins like niacin influence aging and disease, one thing remains clear: nourishing your body with a diverse, nutrient-rich diet may be one of the most powerful steps you can take toward a longer, healthier life.

How can this help you?

If you are tired, run down, low immunity or unhealthy the only way to get healthy is to take supplements under the care of a trained natural practitioner. Remember natural practitioners are the specialists in natural products. Also remember that when you have a headache whilst the pain killer may get rid of the headache the CAUSE of the headache is not a deficiency in pain killer. It is a deficiency of some vitamin or other nutrient in your body or something in your lifestyle. That is why often a whole host of drugs do not work to get you healthy. You really need to find the UNDERLYING CAUSES. This clinic specialises in finding causes. Check us out on www.stressfreehealthmanagement.com and give us a call to see how we can help YOU today!

ADHD can be treated naturally

(pic thanks Matthew Henry)

ADHD is Attention-Deficit/Hyperactivity Disorder and is a neurodevelopmental disorder. It is characterised by lack of focus, hyperactivity, and impulsiveness. Sometimes these symptoms can be excessive and continuous in the person’s life. They can have an effect on multiple aspects of your life and often impact your schoolwork, work, and relationships. ADHD can be difficult for the person who has it, as well as those around them. There are a few ways to help manage ADHD. If you are someone who has ADHD you may find that it is impacting your life in a negative way.

What causes ADHD?

Some common signs of ADHD can include a mix of problems, including having a hard time focussing, being hyperactive and impulsive. Other symptoms are misplacing items, risky behaviour, always running late, lack of listening inability to prioritize, relationship troubles, memory issues, nervous energy and being angry easily.

ADHD has many theories as to its source. Some believe it is a genetic, brain-based syndrome. They say it has to do with the regulation of a particular set of brain functions and related behaviours. The brain functions that it relates to are referred to as executive functioning skills. These include important functions like attention, concentration, memory, motivation and effort, learning from mistakes, impulsivity, hyperactivity, organisation, and social skills. Various contributing factors play a role in these challenges which could including chemical and structural differences in the brain. As to causes of ADHD there is a lot of contention. Some believe it is the result of childhood immunisations and there are many papers about this however the evidence is somewhat inconclusive. Others believe it is a disease our denatured society of bad choices of denatured foods, chemicals in our drinks and drinking water, chemicals and toxins in our diet, inflammation caused by sensitivities and allergies and the list goes on. Regardless of the cause or the diagnosis of whether you have ADHD or not it is disconcerting to have the above listed symptoms and these can be controlled naturally which is the point of this article.

Controlling ADHD

There are a few natural ways which you can manage ADHD. Start by seeing a naturopath or nutritionist to eliminate all the nasties you’re your diet. Here at Stressfree Management we test for sensitivities which are inflaming your system. We can also teach you how to focus and balance your energy and nervous system, introduce you to meditation and help you retrain your brain with meditation, hypnotherapy, NLP and music of certain Hz. Another is a technique called mindfulness-based interventions. This is when someone can help you to pay attention to the present moment without judgment. Another way is through neurofeedback which is a technique that trains your brain to use real-time feedback. This can help you to regulate your brain activity. Sometimes just spending time is nature can have great benefits.

Other mind and body practises that are beneficial are yoga and tai chi. These show promise when it comes to reducing hyperactivity and inattention. Research has shown that yoga may help balance your autonomic nervous system. This helps to promote a calmer state. Also, music can have a great benefit for managing your ADHD. Listening to and playing music has shown to have a positive effect on attention and behaviour. It can help to reduce inattention and hyperactivity-impulsivity symptoms.

These natural techniques can work for both adults and children. Call us to find out how we can help YOU however it is important to not stop taking any medications if you are on medications as this can make you very ill. All this needs to be managed with a professional therapist in unison with your doctor. Contact us through our website on www.stressfreehealthmanagement.com for further info.

Mindful Eating to break those unhealthy habits

Sometimes it is hard to break old habits. Especially if your daily routine is full on busy. Often, we just grab a bite on the run without thinking of the health ramifications. If you’re looking to lose weight and get healthy you may need to change your eating habits. Here are a few tips to help.

Plan your food ahead

Firstly, make a plan and prep your meals. These days we are living in a high-speed, grab-and-go society, where you’re running around and just grab anything to eat along the way. This is where we start to make unhealthier choices as they are often the easiest choice. However, having no focus on how and what you eat leads to unhealthy habits. If you plan and prep your meals, they will be ready to go when you are. This will help you eat healthier.

When to eat

You need to stop and think about what you are eating, and also when you are eating. Are you actually hungry or not? Also, recognising if you are full or not is important. Don’t keep eating just because it is there. Once you are half full stop eating. Healthy eating is half food, quarter liquid and the rest air for digestion. Keep your portions smaller to stop overeating. We also need to try and slow eating down and focus on chewing properly. If you rush through your meals, it will make you feel less satiated. When you rush and have no focus your body is consuming the food with your sympathetic nervous system switched on. This makes it more likely for your body to store most of it as fat and it creates the potential for indigestion. Your stress hormones raise your blood sugar making it likely that you will want to eat a sugary snack later on.

Eating mindfully

Eating mindfully is one way to help you with good eating habits. Eating mindfully is when you engage all your senses and pay attention to your food. This attention needs to start not just when you start eating but through the whole process. Start from buying the food to preparing and then your eating. It will help you recognise triggers for being hungry for both emotional and physical hunger. This means you can then curb your eating and only eat when you are actually physically hungry.

Shopping mindfully

Shopping mindfully happens easier when you write a shopping list to help you avoid buying things you don’t need. You need to identify and acknowledge your cravings when shopping. Make a conscious decision not to buy the foods you simply crave as usually these are not very nutritious.

Eating mindfully

Sit at a table or away from your desk at work and stop doing what you were doing beforehand. Don’t eat on the run. Clear a space, free of mess, and lay down some cutlery. Make time to eat and enjoy it. It’s best if you’re relaxed before you eat. This is so that your body can shift your nervous system and allow it to work better. This will help your body extract maximum nutrition from your meal. Posture is also important, so sit up tall as bad posture can send stress signals to your nervous system.

You also need to remove all distractions. Put down the phone, and turn off the TV. Be fully present while eating, and focus on enjoying the food. Eat slowly and savour your meal. This will help you maintain a healthy digestive system. Chew your food until it loses all texture before you swallow it and let your mouth rest before taking another bite. You need to listen to your body and know when to stop eating.

How to take action now

If you need help to get started with changing your eating habits, need to lose weight or have allergies, sensitivities, inflammation or other issues eating certain foods check out our website at  www.stressfreehealthmanagement.com as we can set you on the right track. Our trained naturopaths, hypnotherapists, nutritionists and sensitivity testers can help with inflammation tests, menus, hypnotherapy for weight loss and to manage your allergies and much more. Call or message now. (Pic thanks to Brodie from Burst)