Stress, anxiety & depression respond to higher serotonin levels

If you have been feeling a little down lately, it could be because your levels of serotonin have been low. Serotonin is a feel-good chemical. It gets that name because it can raise your mood and make you feel happy if you have higher levels of it and if levels are low you can suffer from anxiety, depression, and low energy.

How to boost serotonin levels

There are some foods that can help boost your serotonin levels. These foods include nuts and seeds, tofu and pineapple. This is because they contain tryptophan. Eating the foods by themselves may not boost your levels enough though so you should also exercise regularly. Exercise will increase your levels and also increases tryptophan levels in the brain for hours after the workout. Research has found that when you exercise consistently it can have the same affect on you as antidepressants.

Serotonin is used by the brain, but is primarily produced in the gut. Your gut actually produces 90 percent of serotonin in the body. That is why it’s important to keep your gut healthy. The best way to keep your gut healthy is to cut back on your sugar intake and limit your intake of processed foods. Also cut back on alcohol as when you are feeling low it will make you feel worse because alcohol lowers serotonin levels.

Sunlight is also good for your serotonin levels. There is research that shows that people have higher levels of serotonin in their body on a sunny day than they do on a cloudy day. So, on the days that the sun is shining it’s a good idea to get out and go for a walk. By walking for just 20 minutes every morning, after the sun comes up you may feel great the whole day.

Another idea is to get a massage as it will loosening your muscles and release tension. Research shows that a massage can help relieve depression and anxiety as it reduces cortisol levels in your body by around 31%. Massage therapy can also help to boost your serotonin levels by around 28%. Also try and remain optimistic about circumstances in your life. Being pessimistic only brings down your mood. It’s not even about thinking of the glass, which represents your life, as being half full when it’s filled halfway. It’s about believing that soon that glass will be overflowing with all the good things in life – like the sweetness of a yummy drink overflowing from the glass.

What about supplements?

Serotonin supplements are available but be mindful if you take these as they can have side effects such as dizziness and insomnia. It is a good idea to consult your health care practitioner to see what is best for you. If you are having stress, anxiety or depression there are many natural ways to handle it. Give us a call to find out how. 

How to Detox from technology

These days we rely on our technology a lot. Everything from reading e-mails, to school homework, to scrolling through social media, to watching our favourite show on Netflix. Technology is used every day: at work, school, and in our homes. It has become such a big part of our lives that sometimes we don’t realise just how much we use it. Sometimes we can spend more time on our devices than with the people that are around us, which is why it is a good idea to give yourself a technological detox.  

A good way to get started is to take a break from it while you eat. While you sit down to eat your lunch or for dinner, put away all the devices and concentrate on spending the time with your family, colleagues or even to just sit quietly and relax and concentrate on what is happening around you and on your food. Chew your food slowly as that is the first stage of digestion. Once this has become a habit then you can try giving a whole day technology detox a try, or perhaps a whole weekend. It will bring a new restful dimension into your life.

It is also good to take precautions to make your home EMF-free. First be sure to take care that your bed is located as far away as possible from SMART meters and turn off your Wi-Fi routers before you go to bed so that EMFs don’t disturb the quality sleep you need to detox and heal.

Things to try while detoxing

Before starting your detox, you can write down how you are feeling - are your stressed? Are you sleeping properly? Are you spending all your time looking at a screen instead of interacting with those around you? Once you are finished your detox, whether it be the weekday or weekend, once again write down how you are feeling. You may notice that you spent more time doing things with loved ones, you may be feeling more relaxed, and you may have even slept better.

There are many things you can do while you are having your technology detox. You can read a book, go for a walk, or try some craft or artwork. You can even just sit in a coffee shop or a park and strike up a conversation.  Sometimes connecting with others is just what we need for our health. Another way to help detox and release stress is to try some deep breathing. Deep breathing can help cleanse the respiratory system and oxygenate the blood. You can also try meditation as this helps to calm your mind and release the stress. Too much stress creates inflammation and toxic build-up.

Exercise is also a good way to help detox the body because exercise gets your blood pumping and while you’re working out your muscles the liver produces an enzyme that clears out depression-causing chemicals. Stretching is also good, it not only keeps your muscles and joints flexible, and it can also help to lower inflammation.

Why not have a detox day at least once a month and let it open up new, healthier opportunities for you away from the Wi-Fi and screens? You may be surprised what unknown sides of your personality open up for you as you become healthier and more relaxed. 

ADHD and the role of Vitamin D

Attention Deficit Hyperactivity Disorder or ADHD is quite common. Children with ADHD can be treated using medication but unfortunately the medication does not always do the work intended for it to do. These medications can also come with side effects and the safety of using these drugs long term is also a concern. There are studies however that are showing positive effects of Vitamin D on children with ADHD.

 

Vitamin D

There have been studies that show that a lack of vitamin D in children, while they are still growing mentally, can have a negative effect. This can leads to symptoms similar to what we call ADHD.

  

A blind parallel clinical trial that was conducted showed that in children aged between 6 and 13 who had been diagnosed with ADHD that vitamin D had a positive effect. Vitamin D increases the serum levels in children. The study was conducted by giving the children either 1000iu of vitamin D3 daily or a placebo.

 

Although these studies have shown positive results the Psychiatry industry still has been slow to embrace these nutritional and natural approaches to ADHD. The vitamin D supplements can improve some of the behavioural problems associated with ADHD and may also help to prevent the child’s behavioural issues or even worse symptoms. It could also possibly help to reduce impulsivity that comes with this disorder.

 

It is important practitioners consider the significant beneficial role of micro-nutrients such as vitamin D when finding a way to assist parents and children to control and improve ADHD symptoms through the action on the neuronal system. Also couple that with the role of genetics in the study of the causes for ADHD as well as undesirable lifestyle factors that may be contributing directly to the inattention and hyperactive symptoms.

 

What can we do to help reduce the symptoms of ADHD?

It is very important if your child has been diagnosed with ADHD to reduce the amount of time they spend in front of a screen, including television, IPad/Tablets, phones, computers and video gaming consoles as studies have shown that children with ADHD tend to spend two hours or more extra time in front of that screen than other children. This has an even more detrimental effect on their health. In exchange for the screen time let them play outside in the sunlight as the incidences of ADHD acting out is much lower in areas that have more sunny weather, so the sunlight can have a protective effect against the disease. The reason scientists think the sun has such a positive effect is because the sun rays increase serum levels of vitamin Dl. However, if your child receives plenty of sunlight but they are still found to be lacking in vitamin D there are absorption reasons for that and it may be necessary to introduce a D3 supplement of 1000iu per day. A supplement may be needed also if you live in an area that doesn’t have a lot of bright sunlight.

There are also many other supplements that will assist your child if they have an ADHD diagnosis. Also for ASD. This clinic specialises also in assisting you to promote natural healthy wellbeing in your child. Give a call or message us to see how we can help you.

The importance of your Liver

The liver is the largest internal organ in your body and it is something you cannot live without. Your liver has important jobs to do and one of these is to help remove toxins and harmful substances. However, when it comes to the liver it can be very difficult to tell how well it is working. The reason for this is it doesn’t have the capabilities to skip beats like your heart or produce a cough to let you know that it is not working properly until it falls to around 10% capacity of its normal working abilities.

Roles your liver plays

Your liver is made up of two main lobes which are located beneath your diaphragm and on top of your stomach, your right kidney, and your intestines. When your liver is healthy it produces bile which helps remove waste and break down fats. It helps to regulate the levels of protein, sugar, and fat entering your bloodstream and it cleans drugs and alcohol from your blood. The liver also processes the nutrients absorbed by your intestines during digestion, helps to ensure your blood clots when you hurt yourself by producing proteins, cholesterol and clotting factors. It also regulates a lot of your hormones and neutralises free radicals.

The impact of being overweight on your liver

There is new research that suggests that the liver may age faster than the rest of your body if there is excess weight around your waist. This research showed that for a 10-unit increase in BMI the physiological age of the liver increased by 3.3 years. They also found that this increase in years on your liver cannot be reversed by losing weight. Alcohol is also harmful to your liver but there is something that can cause more damage and that is fructose, the most damaging form of sugar when it comes to your liver. This is found in some form in nearly every processed food in your supermarket. Your liver needs to 100% break down the fructose unlike glucose which only needs to be partially broken down before the body uses it. Fructose is metabolised straight into fat which then gets stored in your liver and other internal organs and tissues as body fat. This can lead to mitochondrial malfunction. Fructose produces toxins and free radicals when it is metabolised which can lead to liver inflammation.

Fructose isn’t the only thing that harm your liver though. There are toxins in your home, water, and the air. These are the chemicals in plastics like phthalates and BPA/BPS, flame-retardants, and formaldehyde. These could be in your furniture, carpeting and vinyl floor coverings, building materials, paint, mattresses, vinyl shower curtains, children’s toys, plastic water bottles and containers and scented beauty products.

Time to detox

The good thing is that you can detox your liver from all these harmful substances. There are many

great ways to detox the liver however you need to talk to a naturopath or nutritionist before you do this because if you do it the wrong way you will actually increase the toxins in your body. To ensure your liver detoxes you need to make sure your bowel is functioning properly and you are going to the toilet on a regular basis. If not then the detox, whatever you use, will only go into your bowel and then cycle back into your liver making your body even more toxic. This is a very simplistic explanation of how it works but you need to be aware of this. So don’t rush off to the shop to buy a detox that could be wrong for you. Speak to a trained professional about it. Here at our clinic we carefully investigate your digestive processes before we find a detox that is right for you. Give us a call or email us today to book either an online or face to face session so we can get things moving for you in the right direction.

Personality disorders affect communication with people you love

Personality disorders are hard to diagnose. Just because someone has some of the traits doesn’t not mean they have a certain personality disorder. Having the disorder means that it causes you much distress and problems functioning, not just a once in a while habit or attitude. It also has to fit the circumstances. An example would be a moody, successful movie star who is demanding and self-centred with their behaviour. They would not perhaps qualify as having a narcissistic personality disorder as long as they can get away with this behaviour as people could just think the behaviour is due to egotistical fame causing them to become what is usually referred to as a diva. Similarly a person living alone with no neighbour for miles would not possibly have a diagnosis of avoidant personality disorder if they can function well in social situations, even though they may dislike having social interaction with others.

Are they showing characteristics of a disorder?

People can often show signs and traits of multiple disorders at once. For example you may have heard rumours about someone that has narcissistic borderline traits who slept their way into an executive position or high-profile job only to remove and fire those who got them there. They then make life extremely difficult and miserable for the people who replace them. People with personality disorders tend to blame others for their troubles, which is also why they don’t tend to seek professional help as they don’t believe they are the problem. Often they only seek help when they are forced to do so. This usually comes after domestic violence in some form or a suicide attempt when a family member insists they go see someone. Once they are there seeking the help they need, someone with a personality disorder only tends to stay for as long as they are forced to, not necessarily as long as they should to resolve the issue. 

Who seeks help most?

The most common people seeking help are those that have suffered due to someone in their lives that has a personality disorder. These people are usually family members, partners, or employees that have developed anxiety or depression from their interaction with the person with the disorder.

What about the diagnosis?

Diagnoses of personality disorders need to be made by properly trained mental health professionals. It can cause someone great pain to tell them that you suspect them of having a personality disorder, so it is better left unsaid. However, it is important to know how to recognise the major symptoms as it will help you deal with these people on a daily basis. What you also need to remember is that if you need to you can seek professional help to teach you how to cope with this person in your life if you choose to have them in it. If you suspect someone you care about has a disorder and you are not being treated properly why not give us a call to see how we can help?

(Pic thanks to Brodie Vissers - Burst)

Putting your fear of death aside for your child

Talking about death is never an easy thing to do but it’s important to teach your children that death is a part of life. It is inevitable that one day someone or something in their life will die. Bereavement experts say that it is important to talk about it with your child from an early age. You should remain honest and informative, let your children know that death is a natural part of the life cycle. This conversation is good to have even before a loved one or pet dies. Surveys have shown that parents can be reluctant to talk about death with their children of the ages between 4 and 6, even more so than talking about other hard to discuss topics such as sex, getting old, and illness.

 

Many parents will feel uncomfortable talking about death because they have fears and anxiety of their own. To help you could try to focus the conversation on biology to start with. Giving children biological information on the cycle of life and how our bodies work may have a positive impact on their understanding of death. Try not to use confusing language in an effort to minimize the impact of death, this can be detrimental and unhelpful.

 

Children may come across dead animals and bugs which will cause their imaginations to start running wild and they may create scenarios that are scarier than what actually happened. This is why talking to the child biologically can be good because you can talk about how the dead bug no longer moves around. From there you can lead into how when something dies it no longer does the same things as before such as eat, sleep and play.  

 

Age appropriate

 

When talking to children about anything it is important to keep their age in mind, same goes for talking about death. What you say to your teenager will be very different to what you say to your pre-schooler, Children of different ages understand things differently the younger children will find it harder to understand than the older children. Younger children may also find it difficult to comprehend that death is final. The books and television programs we have today don’t help as they may have characters that are suddenly alive again. Between the ages of 5 to 10 it starts to become easier for them to understand the finality of death. At this age they may start to associate pictures of skeletons or coffins with death. This could trigger nightmares and this is most likely when they will come to you with questions about death.

 

Answering their questions is important even if you may think that the answer is obvious. At the age of 9 or 10 through to adolescence, they start to understand that death is irreversible on a physical level and that they one day will also die. This can cause a lot of fear, which is why it is important to talk to them about the fact that everyone dies and to remind them that they will likely live a long time before dying.

 

Explaining death spiritually

Spiritually you may like to give them some ideas depending on your religion or your own spiritual beliefs. It is important to also let them know information about the soul and what your religious books say. Sometimes this can give them comfort especially if they have lost a grandparent or a pet. Ideas of the soul however need to be explained carefully so that they don’t get confused. Make sure that you deliver your messages on this clearly and easily and if you need help in this area there are many spiritual counselors that can give you insight into these things and how to explain them.

 

This clinic also does spiritual counselling and assists adults and children in their grief in coming to terms with death and dying. Why not investigate how we can help you if this is something you are grappling with right now?

Are Causes of Alzheimer's Disease Known?

The causes of Alzheimer's disease are not fully known, however, there are things that have been shown to create a higher risk. Insulin resistance is a commonly talked about factor when it comes to you getting Alzheimer's, although it isn’t the only factor. Processed foods and foods high in sugar cause insulin resistance. This is due to processed foods containing ingredients that are not good for you and they can affect your brain. These ingredients can include vegetable oils, genetically engineered ingredients, gluten and pesticides. If you have high blood sugar it is best to avoid as much of these as you can. Eating a healthy diet rich in fresh foods is best.

We need to remember to look at the fats in the foods we are eating and concentrate on healthy fats. Healthy fats include saturated animal fats and animal-based omega-3, these are critical for optimal brain function but you should not overdo them. They are found in foods such as avocados, grass fed meats, eggs, and raw nuts. We need to avoid bad fats such as trans fats or hydrogenated fats, which are found in margarine, vegetable oils and various butter-like spreads.

Factors for putting you at higher risk

Alcohol can put you at higher risk of developing dementia. These risks are easily removed when you limit your alcohol intake.

Vitamin D deficiency can make your risk higher also. Studies have shown this link. Vitamin D plays a major role in brain health, immune function, gene expression and inflammation. These are all things that can influence Alzheimer's. Vitamin D levels can boost brain chemicals and help protect brain cells by increasing the effectiveness of glial cells in nursing damaged neurons back to health.

Omega-3 level is a crucial component for optimal brain health in general. People with higher omega-3 levels tend to have increased blood flow in areas of the brain associated with memory and learning.

There are several genes that predispose you to Alzheimer's. The most common gene associated with late onset Alzheimer's is the apolipoprotein E or APOE gene. The APOE e2 form has been thought to reduce your risk while the APOE e4 form may increase it. Although, some people never develop the disease even though they've inherited the APOE e4 gene. So, when it comes to genes, while they can be a risk it is not a direct or inevitable cause. Risk for early onset Alzheimer's can also be found through genetic testing.

Getting regular exercise can help to reduce your risk. Exercise has been shown to protect your brain from Alzheimer's and other dementia. It can also improve your quality of life if you've already been diagnosed.

Arterial stiffness is associated with the process of Alzheimer's because of the build-up of beta-amyloid plaque in your brain. There's a strong link between hypertension and brain diseases such as vascular cognitive impairment, which is loss of brain function caused by bad blood flow to your brain, and dementia. To reduce the risk address high blood pressure and risk factors for heart disease.

This clinic can help you reduce all of the above, get on a healthy eating plan and motivate you to a better lifestyle. Check out our website at www.stressfreemanagement.com.au and give us a call today.

Alzheimer’s disease – prevention is better than cure

 There are times when we all forget things - like where we put our keys or sometimes what we walked into the room for, but if you are finding that you are forgetting things more often than normal, or are starting to repeat phrases and stories in a conversation, then this could be something more serious. Alzheimer’s disease is a form of dementia and typically the most common. It is also one of the leading causes of death. This disease progresses differently in people but it commonly begins with short term memory loss. Later it can cause speech problems and issues with executive functions.

Memory changes

If your friends and family are starting to notice changes in your thinking skills and memory this could mean you could have a mild cognitive impairment. This is a slight decrease in your cognitive abilities. If this is the case you could be at an increased risk of it becoming Alzheimer’s or any other form of dementia. However, if these changes start to affect your daily life or your ability to live independently it could be the onset of dementia.

If you find that you become lost and disorientated in a place that you are familiar with, or are unable to remember a situation when your memory loss was a problem when someone is telling you about then it is a big red flag it could be related to Alzheimer’s. There are other things to look out for as well such as asking the same question multiple times, having difficulty making decisions, showing poor judgement or inappropriate social behaviour and difficulty in daily tasks such as personal hygiene and paying the bills.

Memory issues like leaving the stove on, not being able to recognise familiar faces, personality changes or losing interest in activities can all be signs as well.

Preventative measures

Things that can help prevent Alzheimer's include exercise, optimising vitamin D and hormones, getting more sleep (as sleep is necessary for maintaining metabolic homeostasis in your brain). Without enough sleep, neuron degeneration sets in. Catching up on sleep during weekends will not prevent this damage. Meditation, detoxification, and dietary changes such as removing processed foods and gluten are also great preventatives. Challenging your mind daily can also help. Try learning something new such as a language or learn how to play an instrument. By doing this you are decreasing your risk of Alzheimer's and dementia.

Another way to help prevent Alzheimer’s is by optimising your gut flora. You can do this by avoiding processed foods, antibiotics and antibacterial products, fluoridated and chlorinated water. Also, intermittent fasting is great for getting your body into remembering how to burn fat and repair the insulin/leptin resistance as these are primary contributing factors for Alzheimer's.

Alzheimer's can affect anyone and it is important that if we notice signs in ourselves, our friends or our families so we can seek medical advice both mainstream and natural. This clinic specialises in meditation, mindfulness, nutrition, naturopathic and dietary advice to help your mind and brain function to its optimum capacity. 

Spices and their health benefits – Part II

Further to last month’s article here are some more benefits of some vegetables, herbs and spices which you can add to your weekly foods to enhance your health. We all get a little unwell from time to time and need something to give us that extra boost to help our bodies heal. By adding certain spices and foods to your diet you can do this in a more natural way.

Here are a few suggestions:

Asparagus

Asparagus can help with health issues such as kidney problems. It can also help to dissolves uric acid deposits and promote urination so you lose excess fluid that may bloat you. All you need to do is boil it in water and drink. 

Celery

Celery is a great sedative and is good for helping to clean your kidneys when you use the celery seeds in a tea. The seeds and stalk of the celery can also help to reduce hypertension.

Chamomile flowers

Chamomile flowers are great for children if they have a fever and are restless.

Cinnamon

Cinnamon is good for you if you are suffering from health issues such as general indigestion, athletes’ foot, dysentery, diarrhea and yeast infections. Cinnamon is also good for colds and may help to reduce cancer causing tendencies of many food additives. There are a few ways to prepare cinnamon for these different issues. You can grind it up or drink with milk after eating a heavy meal. Simmer cinnamon sticks with cloves for 3 min and add 2 tsp. of lemon juice, honey, and whiskey. This is great for a cold. You can use for athlete’s foot by boiling 8-10 sticks in 4 cups water, simmer for 5 minutes and steep for 45.

Cloves

Cloves are good for toothaches and sore gums, nausea and vomiting, pain relief of arthritis and to get rid of cravings for alcohol. You can chew it for toothaches, use in an oil for pain relief or drink in small amounts as a tea for nausea. If you are trying to control alcohol cravings you should suck on one or two cloves whenever a craving strikes.

Peppermint

Peppermint is good for migraines, nervousness, stomach disorders, heartburn, abdominal cramps, stomach aches, and herpes. For herpes you should take 2 cups of tea a day. This will help to ease the symptoms when the virus is active.

All these spices, foods and herbs can assist you naturally for a number of health issues. Refer to our first article for the rest of the list if you missed it. Always consult your health care practitioner to make sure you are using exactly what’s right for you.

Coping with anxiety – Part II

Last month we posted part I on how to deal with those anxious moments in your life. Now in Part II we will give you some more tips to help you overcome and move forward from your anxiety into a brighter future.

Tune in on your perspective

When you are feeling anxious it can be difficult to decipher what is real and what may not necessarily be true. When you are feeling anxious you may find that everything irritates you, even small things that you know normally wouldn’t bother you. You may even find that no matter what someone says or does, you cannot break through that feeling of irritation. This can cause you to want to remove yourself from others. The problem with this is, when you are alone you may start filling your mind with more and more anxious thoughts. You may find yourself thinking that the people around you don’t want you there or that you don’t belong. Luckily there are a few things you can do to help cope with these feelings and thoughts.

Helping with the negative thoughts

When it comes to the cycle of negative thoughts that may be running through your head, the first thing you should stop and ask yourself is, “it what I am think actually true?” You need to stop and think hard about it, don’t just automatically react and say ‘yes’. You can ask yourself questions like, ‘do I have reason to believe it’s true?’ ‘What are these reasons?’ ‘Can I read their mind and know what they are thinking?’ You need to be able to prove that the people or person you are having the negative thoughts about are actually having ill feelings towards you, if you cannot prove that this is the case then you need to think about reflecting on yourself and not on them.

When you learn to change your thoughts in these situations and say to yourself, ‘why am I thinking this?’ you will allow yourself to be more in control of your negative thoughts and it will help you see past them when you do get irritated, anxious and/or frustrated at everyone and everything.

Look after yourself

If you look after yourself on the outside it can help you feel better on the inside. You can try exercise, yoga, meditation or even just getting some ‘you’ time when you feel you need it, can all be helpful in making you feel better inside and out. Remember to not only do these things when you feel anxious, do them all the time.

Don’t burden yourself with other people’s rubbish

When you feel anxious and are struggling, it can be very easy for you to take on the burden of someone’s lies and rubbish without even thinking twice about it. However, this is something that you need to recognise and stop from happening. Call people out on their lies and if they are not treating you well.

Think positive

If you are surrounded by negative people it can be easy to fall into the same way of thinking all the time. This is why it is better to surround yourself with positive people. If you can force yourself to think of happy thoughts in the moments when someone is being particularly negative, it will help create serotonin in your brain and provide you the extra boost you need to remove yourself from the situation.

These tips will help you a bit along the way but if you have persistent negativity, anxiety, stress, panic attacks or depression then contact us as we can help. We do both face to face and online consultations and we can quickly help you overcome those feelings that are holding you back from having joy in your life. 

Coping with Anxiety

Your brain is split into sections, the part at the front known as the frontal lobe is the part of your brain that is in charge of the thinking part where you plan for the future, your judgment, your decision-making skills, your attention span, and your inhibitions. It’s basically responsible for your normal moods.

Your brain is also in charge of protecting you when there is potential danger. This part is called the Amygdala. This response is what we know as the flight or fight response. When you suffer with anxiety it is like the Amygdala is constantly turned on. Being anxious can make you feel hazy and affect your focus and also makes it seem as though everything is stressing you out and everyone is irritating you. Once you get this far it can be hard to pull yourself out of it.

Ways to help you cope

Exercise is a good way to distress as it elevates your heart rate which can act like a mild dose of Prozac in the body. Exercise releases endorphins which make you feel good. It also helps to boost the serotonin production in your body. Memories, happy ones, can also boost the serotonin levels in your body. Focusing on a happy memory when you are starting to feel overly stressed and anxious can help to trick the mind and help you cope. If this doesn’t work try writing the happy memory down. It may take a few goes but eventually your brain will automatically associate the happy memory with your triggers and will help you through the struggle. Writing can be a good way to help get those negative thoughts out and happy thoughts into your mind. 

Sleep is important, not just for coping with anxiety but for your brain function overall. Your brain uses sleep as a period for recovery and without it your stress will remain high. Ensure you are getting adequate sleep as you feel refreshed and ready to start your new day. Also carrying a small object with you can be a great way to help distract your mind when you are feeling stressed and anxious. When you are feeling stressed take it out and hold it, start to think about the colour, size, shape and even weight of the object, to everyone else you’re just fiddling but to you it is distracting your mind.

Music can help distract you also. Focusing on the lyrics or the beat can help calm the mind and also help to boost serotonin. Inflammation may also add to your anxiousness as it is not good for your body. It’s a good idea to avoid foods that cause inflammation. Check with your naturopath for a test to find out what can affect you.

Unfortunately, there is no quick fix to combat anxiety. It’s going to take time to train your brain so that it realises that the fears you have aren’t as bad as you think, that you can face them and conquer them if you work at it. We can help so give us a call and have a chat.

How to have a healthier home

       

Every section of our daily life revolves on the topic of health. When we are faced with a health issue, big or small, it can be overwhelming to try and adopt healthier choices and actions. When you become overwhelmed you stop trying because the challenge seems impossible to overcome. A smart way to approach an overwhelming goal is to take little steps that can soon become a big step towards the goal. The food and drinks we have at home can help us achieve our goal of being healthy. You only need to change a few things in your daily routine to become healthier.

Ten ways to begin a healthier lifestyle

1. Place plants inside the house to freshen the air and form a relaxing setting for the kitchen.
2. Place a bowl of fresh, washed fruit on your kitchen table. You can place fruits like grapes, mangoes, bananas or nectarines into the bowl.
3. Sliced vegetables like; carrots, lettuce, tomatoes and cucumbers must be kept in clear glass containers. After buying vegetables from the shops wash them so it removes any bacteria off them.
4. If there are any unhealthy foods contained in your fridge, place them all at the bottom of your fridge so they won’t be the first thing you see, so that it won’t make you tempted to eat them. Place all vegetables at the centre of the fridge.
5. The same tactic applies to the pantry, all unhealthy foods must but be at the top of the shelf at the back. Place healthier foods at the front and centre.
6. People put advertising and other things on their fridge. If you hang images of inspiring words, healthy recipes and people who are healthy, it will inspire you to keep healthy as well.
7. Put pots and pans in cabinets near the stove. Remove any cooking items that are chipped or broken. Arrange dry herbs and spices in an organised manner that are within reach near the stove. Clear out a shelf to place a cookbook and recipes in, if wanted.
8. Get an oil diffuser. Essential oils not only smell nice they also relax the body, boost your mood and improve your focus. There are many different blends you can search out from the variety of companies. Grab a small booklet off Google to learn which would help you best to get healthier. It’s a fun learning curve.
9. Create a safe and calming setting in your bedroom to encourage your brain to sleep. Use colours like blue, green or pink. These colours are known for peace and calm. Decorate your room with photos and arts to make it feel more peaceful. Keep electronics outside of your bedroom and turn them off an hour before you sleep. Listen to music on the radio or read a book to make the mind at ease.
10. If a goal of yours is to be active regularly, set down a set of workout clothes and leave your sneakers on a chair near your bed, so when you wake up, it will remind you and motivate you to get dressed and be active. If you go to a gym after work is over, pack a set of gym clothes and sneakers into a bag before heading off to bed, ready for the morning.

How much are you willing to improve your lifestyle and home to be healthy? It’s not that hard really. Give us a call if you need help with that. We also offer Feng Shui services for your home or office.