Television and social media coverage have generated their fair share of panic and worry and whilst the COVID-19 is a serious infectious virus, it’s worth noting that the majority of people who contract the virus go on to recover from it. The outbreak has caused many people to question what they can do to keep their immune system supported to reduce their risk of infection. I’ve been fielding these questions day in-day out and wanted to share some of my immune supporting tips with you.

 Get a good night’s sleep

Good sleep may help protect against infectious diseases but it’s a catch 22. If you’re feeling anxious in the current climate, it may be affecting your sleep but quality sleep and getting enough of it plays a powerful role in healthy immune function.

Sleep is your body’s first line of defense against infectious disease. When you’re asleep, your body produces cytokines that fight infection. When you’re exposed to infectious agents, your body increases production of cytokines to fight off illness but if you’re sleep deprived, your body’s ability to naturally fight off the infection is hindered.

Practice these sleep tips to support your immune system:

• Maintain a consistent sleep schedule – go to bed and wake up around the same time every day.
• Get to bed well before midnight because it’s around this time that cortisol (stress hormone) is replenishing.
• Increase your exposure to sunlight – spending more time outside during the day blocks the sleep hormone melatonin so that it can peak a night, making it easier for you to fall asleep.
• Stay active during the day – exercise promotes good sleep.
• Avoid caffeine, alcohol and big meals before bed – caffeine may impair sleep if consumed less than six hours before bed and whilst alcohol may help you drop off initially, it can cause disturbed sleep through the night.
• Clear your head before bed – if you’ve a lot going on in your head, get it down on paper to help clear the mind. Mindfulness and guided meditation can work a treat for unwinding.
• Don’t underestimate the power of convalescence – the benefits of sleep are both preventative and restorative. If you feel unwell, get lots of rest.
• Set up your sleep environment – turn your room into a sleep sanctuary by making sure it’s cool, dark, quiet, peaceful, comfortable and clean.

Manage your stress levels

In the middle of a pandemic, it’s easy to feel stressed and anxious. Just the thought of going to the supermarket is enough to have you rocking in the corner. When you’re stressed, stress hormones can suppress the effectiveness of the immune system and leave you vulnerable to infection and illness.

Much anxiety stems from the mind projecting into the future about things that might not even happen. Mindfulness practices like meditation and deep breathing help to focus your attention on the present moment, therefore counteracting churning thoughts and worry. Use your time at home in self-isolation for self-care and help your mind adapt to the challenging situation we’re currently in. Check out some of my favourite guided meditations.

Consider natural medicines for your immune system

Making healthy lifestyle and dietary choices are key to keeping the immune system healthy year-round. Where supplementation is needed, there’s some well-researched nutrients and herbal medicines that may help bolster immune system defenses including:

• Vitamin D
• Vitamin C
• Zinc
• Elderberry
• Astragalus
• Garlic
• Medicinal mushrooms

Herbal medicines can exert specific therapeutic effects such as antiviral effects against upper respiratory tract infections, enhanced immune system response and anti-inflammatory action. Herbal formulations can be tailored specifically to your individual health requirements. Want to discuss support for your immune system? Book an acute appointment with me.

Remember food is medicine too

A healthy, balanced diet plays a vital role in keeping your immune system robust.  This infographic on How to Support Your Immune System outlines foods that provide immune boosting nutrients

This is a difficult time with many people feeling isolated, uncertain and overwhelmed.  All very normal. Remember that this situation is temporary and we will come through this. Use this time to engage in healthy activities you enjoy and find relaxing. Stay connected with your friends and loved ones online or over the phone – we’re fortunate to have technology on our side.

And most importantly, stay safe and well.

The post Immune Support in the Face of a Pandemic appeared first on Evoke Naturopathy.

A magic pill would certainly be the easiest quick-fix around disease.  I could’ve done with a supply when I was working in health food or nowadays at backyard BBQs when I’m hit up for advice on all sorts of ailments. There are regular requests for quick fixes for weight loss, for lowering blood sugar, blood pressure and cholesterol, for clearing problem skin, increasing energy or reducing stress and anxiety.  It’s a magic pill they’re often looking for.  A miracle cure in a capsule or tablet that will take away all their health problems so they can just keep doing as they’ve always done.  As the saying goes, nothing worth having comes easy and if it does, then it won’t last.

Some treatments are simple and resolve health issues faster than others.  For example, herbal medicine for an acute cold. Others take longer, especially when we’re tackling more chronic conditions that have taken years to develop. Hunting down the source of the underlying problem is a priority and when it’s found, it can take motivation and commitment on the patient’s part.  That’s because the underlying cause might be a leaky gut, an insidious bacterial infection or a food intolerance which is contributing to the illness and that might involve a rigid diet for a period of time, taking some horrible tasting but highly effective anti-bacterial treatment or removing dairy from the diet.

Are you willing to give up the things that made you sick?

In the process of leading people towards optimal health, I’ll often ask if they’re willing to give up the things that made them sick in the first place. From the time I graduated, I vowed not to be that broad-brush approach Naturopath who removes gluten, dairy, alcohol, coffee and chocolate from everyone who comes to see me. I for one, am partial to the odd glass of red and some darky chocky so I don’t like to put those around me into a state of denial unless it’s necessary. Besides, we’re all individuals with unique genetics, living and working in varying environments and we all manifest poor health in different ways so there’s no one-size fits all approach.

But when it’s necessary to adopt the changes that can turn health around, most people are willing to dig deep and give it a good crack, even if it seems a little overwhelming at the start.

What if diet or lifestyle changes are required and how can you set yourself up for success? Should you go all out or start small?

Research has shown that you are more likely to achieve your health goals if they’re small and achievable.

Getting started

Sometimes just getting started with a new behaviour is the hardest part. One of the best ways is to break it down into very small goals…..tiny goals. Let’s say your goal is to improve your physical health by becoming more physically active. Setting a goal that you’ll walk every day may be too big to start with. Start by asking yourself can you do five minutes of walking? If the answer is yes then go for it and maybe you do that every day for a week. The next week, increase it to ten minutes and the week after, to 15 minutes. The goal’s not to run a marathon but instead to break down the barriers and create a new habit.

If your big change revolves around eating better, setting a goal that you cut out all sugar, fried foods and coffee might be too big for you. Breaking it down into smaller health goals like drinking coffee only one day this week, swapping the toast and jam at breakfast for a homemade omelette or trying a new vegetable this week could certainly be more achievable.  For more tips on eating for optimal health check out my Naturopath’s Tips for Eating Well.

Consistency is the key

These examples are SMART goals – Specific, Measurable, Achievable, Relevant and Timely. Goal setting in this way helps you to focus your efforts and increases the chances of achieving your goals. When you set small goals and achieve them, it feels good right? The reason for that is because when you deliver on a promise to yourself, your brain releases the neurotransmitter dopamine which is responsible for pleasure, reward and motivation. Each time you achieve your goal, the surge of dopamine rewires your brain for continued success.

Small goals that are achieved and repeated become new habits and something that comes naturally like showering, eating or going to work.  This might just be the magic pill for health.

The post Getting Smart With Your Health Goals appeared first on Evoke Naturopathy.

Add some probiotics
Did you know that much of your immune system is in your digestive tract? That’s why adding good bacteria with probiotic foods is a vital step for supporting your gut and immune health.
Probiotics replenish the good bacteria that live in your digestive tract. Good bacteria help to prevent the overgrowth of bad bacteria, maintain the lining of the gut and directly affect some of your immune cells.

Probiotics can be found in the following foods:
•   Natural yoghurt and non-dairy yoghurt
•   Milk and non-dairy kefir
•   Water kefir
•   Sauerkraut
•   Kimchi
•   Miso

If you’re contemplating taking a probiotic, consult a naturopath as there may be certain species specific for your condition.  Further, strength and quality are worthy of consideration.

Munch on prebiotics
Adding good bacteria to your gut is a great start but you also need to feed those good bacteria so that they can thrive. That is where prebiotics come in.

Prebiotics are a type of fibre that act as fuel for good bacteria. They can be found in a variety of foods, as well as some supplements. Just a heads-up for those on a low FODMAP diet, some of the prebiotics are high FODMAP so it does pay to seek advice in this regard.

Good sources of prebiotics include:
•   Apple
•   Pear
•   Kiwifruit
•   Papaya
•   Banana (slightly green is best for prebiotic fibre)
•   Garlic
•   Onion
•   Leek
•   Asparagus
•   Chia seeds
•   Flaxseeds
•   Oats
•   Lentils and beans

Up the antioxidants
When you think of boosting immunity and avoiding infection, you probably think of vitamin C but vitamin C is only one type of antioxidant that supports your immune system. Instead of focusing on vitamin C, your best bet is to include a variety of antioxidants.

The easiest way to get plenty of antioxidants in? Eat your fruit, vegetables, nuts, seeds, herbs and spices. There’s a list of my favourite antioxidant-rich foods in my earlier antioxidant article.

Don’t forget your zinc
Zinc is a key player in immune function. But many of us are either not consuming enough zinc, or have a higher demand for it.

Some good sources of zinc include:
•   Fish
•   Seafood
•   Eggs
•   Meat
•   Milk
•   Cheese
•   Beans and legumes
•   Pumpkin seeds
•   Hemp seeds
•   Cashews

If you’re not consuming a few of these foods daily, you might want to have a chat with me about a supplement.

Know your vitamin D
As the days grow shorter and colder, many of us become deficient in vitamin D. Vitamin D is one of the key nutrients the immune system needs to function. For those contending with an autoimmune condition, it’s paramount to have peak vitamin D levels.  It’s a good idea to get your vitamin D tested at the start of the season. That way, you can correct any deficiency before you end up sick.

Then there’s herbal medicines
Herbal medicines are the feather in our cap when it comes to being immune ready for winter.  They’re clever in that some of them boost the immune system while you’re still well and others that kick in when the onset of a cold or flu hit.  They can really make a difference to the duration of illness, helping to stop it in its tracks.

Here’s my favourite bone broth recipe (like a big old hug when you’re sick).  Bone broth has been used traditionally across cultures as a treatment for colds and flu. It also helps to repair the connective tissue of the gut where a lot of the immune system resides.

1kg (or more) of bones from a healthful source (e.g. 2-3 chicken carcasses, 8-10 chicken necks or beef/lamb long bones)
1 onion
2 carrots
2 stalks of celery
¼ cup apple cider vinegar
Optional: 1 bunch of parsley, 1 tablespoon or more of Celtic / Himalayan salt, 1 teaspoon peppercorns, 2 cloves of garlic, additional herbs or spices to taste.

Place the bones in a large stock pot. Cover with filtered water and add ¼ cup of apple cider vinegar. Let sit for 30 minutes to allow the vinegar to leach minerals from the bones.
Roughly chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.  Bring the broth to a boil.
Once it has reached a vigorous boil, reduce to a simmer for 24 hours for chicken bones and 48 hours for beef/lamb bones. I cook mine in a slow cooker and turn it off at night, cooking again the next day.
Add 1 tablespoon of vinegar every hour which helps release nutrients from the bones.  During the last 30 minutes, add the garlic and parsley, if using.
Let the broth cool and strain it, making sure all marrow is removed from marrow bones and returned to the broth.
Add Himalayan salt to taste. Drink the broth straight away or store in the fridge for up to 5-7 days or freezer for up to 6 months. May be used in soups or stews.

If you can’t afford to get sick or want to know what to take if and when you do get sick, you’ll need a personalised immune-boosting prevention plan. This can take the form of a 30 minute acute appointment and could be the best half hour you spend on arming you and your family.

References
https://lymphosign.com/doi/pdf/10.14785/lymphosign-2016-0012?src=recsys&
https://www.ncbi.nlm.nih.gov/pubmed/21506934
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3116194/

The post Immue-Boosting Tips for Winter appeared first on Evoke Naturopathy.

This was me when I first tried to meditate – mind all over the place, trying to focus on my breath but the thoughts kept churning.

What am I going to cook for dinner?
Breathe in.
Did I run out of quinoa?
Breathe out.
Maybe I could go for a walk later.
Breathe in.
I should do a Facebook post about the benefits of exercise.
Breathe out.

And the monkeys kept screaming. I couldn’t focus so I gave up.

Then I discovered guided meditation. It’s the only form of meditation that keeps me on track. Guided sessions vary in length and lead us into a state of relaxed concentration and visualisation. Being in this state enables the mind to become still, clear and reflective. There’s no better way to overcome anxiety or a racing mind than by taking the time to practice meditation. The heart rate slows down, blood pressure returns to the normal range and inner peace and calm is restored. And it keeps getting better – the more often you practice meditation, the greater the benefits.

It’s important to find meditations you enjoy listening to. There’s a load of meditation apps on offer nowadays and I’ve downloaded many, but here’s a list of some of my favourites.

My favourite guided meditations

Relaxation meditation by Kate Reardon (10 mins) – Free
A beautiful meditation from Kate Reardon to listen to before bed or anytime you need to relax.

Happy heart meditation (9 mins) – Free
Enhances your mood, encourages the release of stress, fear and any negative barriers.

Surrender into sleep meditation (14 mins) – Free
Offers a progressive relaxation, giving your mind a chance to slow down and relax your entire body.

Surrender and let go meditation (27 mins) – US$8
This deep and relaxing meditation from Kate Reardon assists you into a deep, relaxing meditation to promote your innate healing capacity through breath and visualisation.

Healing the Body (31 mins) – US$8
Another beautiful meditation by from Kate Reardon. This one helps you relax and connect to your body to promote healing.

Take Back Your Power Ritual (28 mins) – $33
This one from Sara Brooke helps you discover any imbalances in your life. Perfect for over-achievers, perfectionists and those who give so much. It will help you to become aware of how you are managing your personal power and energy.

Body scan (10mins) – Free
Body scan (30 mins) – Free
The body scans run through each part of the body, paying special attention to the way each area feels. Perfect after a busy day or when your mind is racing.

If you just want some calming, ambient meditation or sleep music, stream or download for free Long Ambiants 1 & 2, more than 7 hours of immersive music produced by musician Moby.

Why wait to meditate?  Use any of the links above to get started on calming your nervous system and healing your body.  If you need a little extra help with stress, anxiety, sleep or any other health or wellbeing issues, please make an appointment.

The post Guided Meditation to Quiet Your Monkey Mind appeared first on Evoke Naturopathy.

What is fibre?

Fibre is a type of carbohydrate. Unlike those you usually think of, fibre cannot be broken down by the human digestive system. Instead, it travels through the gut undigested. This is actually a good thing!

There are two main types of fibre to consider – soluble and insoluble fibre. Soluble fibre is fibre that absorbs a lot of water, whereas insoluble fibre does not. Both are essential nutrients within a healthy diet, but each offers unique benefits.

Benefits of fibre

For something we don’t actually digest and absorb, fibre has a lot of linked benefits. In general, good fibre intake has been linked to:

• Improved blood sugar regulation
• Increased satiety
• Reduced risk of obesity and metabolic syndrome
• Improvement in digestive complaints such as constipation
• Enhanced immunity
• Enhanced weight loss for those attempting to lose weight
• Increased diversity of the gut microbiome

When it comes to specific benefits, soluble fibre may be able to reduce blood cholesterol and aid with blood sugar regulation. Insoluble fibre adds bulk to your stools, making bowel movements easier.

Fibre-rich foods to add

Ready to boost your fibre intake? Some of the best fibre sources in your diet might include:

• Fruit such as strawberries, raspberries, blueberries, blackberries, avocado, apples and pears
• Vegetables such as sweet potato, Brussel sprouts, artichoke, tomato, beetroot, broccoli, kale and spinach
• Legumes and beans such as lentils, chickpeas, split peas and kidney beans
• Nuts such as almonds, pistachios and walnuts
• Seeds such as chia seeds, flax seeds, sunflower seeds and pumpkin seeds
• Wholegrains such as oats, brown rice and popped corn

You can also add fibre into your diet with supplements. However, I don’t recommend doing so without the supervision of a qualified naturopath or nutritionist.

Too much fibre can be a problem

If you over-consume any nutrient, problems can arise. This goes for fibre as well. Excessive amounts of fibre can cause digestive complaints such as pain, bloating and gas. Fibre is also able to bind to minerals and could increase the risk of mineral deficiencies.

Try this Nutty Muesli recipe for a fibre-packed, protein dense and healthful fat breakfast alternative.

4 cups rolled oats (use quinoa flakes for a gluten free option
4 cups puffed brown rice
2 cups puffed millet or quinoa
⅔ cup brown linseeds
4 handfuls raw sunflower seeds
¾ cup green pumpkin pepitas
2 cups roughly chopped raw almonds
¾ cup roughly chopped raw hazelnuts
1 cup roughly chopped raw cashews
½ cup raw walnuts, lightly crushed in your hands
1½ cups organic, preservative free shredded coconut
¼ cup raw honey
3 tablespoons olive oil
¼ cup extra virgin, cold-pressed coconut oil

Preheat fan-forced oven to 150°C.

Melt honey, olive and coconut oils together in a saucepan over a very low heat for about 5 mins or until warm, liquid and well combined.

In a large mixing bowl, mix the grains, nuts, seeds and flaked coconut together by hand. Once the warm honey-oil blend is ready, pour slowly over the dry ingredients, mixing rapidly until well combined.

Split the mixture between two baking dishes or roasting pans, ensuring not to pack the mixture down tight. Place in the oven and bake for 30 mins, making sure you turn over the ingredients with a large spoon and rotate the pans after each 10 mins.

Once the mixture is slightly browned, take out of the oven and allow to cool on bench.

Store in an airtight container until ready to be served. Can be stored this way for several weeks.

Enjoy!

References

https://www.ncbi.nlm.nih.gov/pubmed/24180564
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045
https://academic.oup.com/ajcn/article/85/4/1157/4648880
https://www.gastrojournal.org/article/S0016-5085(09)02062-9/fulltext
https://academic.oup.com/nutritionreviews/article-abstract/67/4/188/1901012/Health-benefits-of-dietary-fiber?redirectedFrom=fulltext
https://www.sciencedirect.com/science/article/pii/B012227055X009238

The post Why You Want To Make Fibre Your Friend appeared first on Evoke Naturopathy.

Make your meals and snack low GI

The simplest dietary change to make for all-day energy is choosing low GI meals and snacks.

Why low GI? Low GI foods will feed a slow and steady stream of energy into your body. This is because the other nutrients – protein, fibre and/or fat – slow down the absorption of glucose from the broken-down food. Foods that tend to be lower in GI are wholefoods – vegetables, low-sugar fruits, nuts, seeds, legumes, wholegrains, eggs, meat and seafood.

On the other hand, high GI foods will give you a quick burst of energy, but then you’ll crash in an hour or two. Processed foods such as white bread, white pasta, most commercial cereals, white rice, sweetened yoghurts, lollies and milk chocolate are high in GI.

Looking for ways to tweak the GI of your food? Try:

• Adding nuts, cheese or nut butter when you eat fruit for a snack
• Including an extra serve of veggies with each meal
• Switching processed grain products for wholemeal options

Drink more water

Have you had enough water today? If you can’t say yes for sure, the answer is probably no. Very few people get sufficient water every day. But even mild dehydration of 1-2% can impact on your concentration, alertness, short-term memory and brain function. This can leave you feeling mentally exhausted.

Small steps are best for increasing water intake. Start with adding one cup of water when you feel fatigued. Give it an hour or two, see how you feel, and then add another. Even if dehydration isn’t the only cause of your low energy, it can’t hurt to include another cup or two!

Looking for more tips to help you get your H20? Check out Easy Ways to Boost your Water Intake.

Not a fan of plain water? There’s plenty of other ways to boost your water intake than drinking plain water.  Check out Summer foods to keep you hydrated.

Move your body

This might be a surprise, but one of the best ways to address fatigue is with exercise. When you sit for long periods of time, circulation can be impaired, reducing the flow of blood to your brain. This means your cells can’t get enough oxygen to work efficiently.

But even a couple of minutes of movement can get the blood pumping again. Here are some quick and easy movement ideas to get you started:

• Do a full body stretch for 1-2 minutes. Stretch out your neck, shoulders, arms, back and legs. If anywhere feels particularly tight or sore, spend an extra minute or two gently stretching that spot
• Go for a walk around the block
• Head to the mailbox to check the mail
• Get up and move around on your break instead of scrolling through Facebook

Schedule a time-out

Sometimes, you’re tired because you just need a break. You might not have hours to spare, but even 10 minutes can reboot your brain and energy levels.

Some good ways to give yourself a time-out throughout the day include:

• Going for a walk around the block
• Having a short nap
• Meditation
• Yoga
• Taking 10 minutes to sit or lie down in silence

Low energy can have many causes. If you’ve had low energy levels for a while, get in touch so we can uncover the underlying cause and reclaim your energy.

Not getting the quality sleep you need? Check out Simple Tips for a Good Night’s Sleep.

References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
https://psycnet.apa.org/doiLanding?doi=10.1037%2F0033-2909.132.6.866

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What are oxidants?
To understand antioxidants, you need to know the role of oxidants. Oxidants are molecules that are missing an electron, so they go around stealing them from others. In turn, the others then become oxidants, and the cycle continues.   Oxidants are a natural part of everyday body functions including breathing, metabolism and acute inflammation. In fact, they are essential for some processes. But if left unchecked, ongoing oxidation can further inflame tissues and cause widespread damage.

What are antioxidants?
Antioxidants keep oxidants in check. They stop the oxidation chain reaction before it spirals out of control. Some antioxidants are created within the body, but many come into the body through food and drinks.
Many antioxidants also have other functions within the body. For example, vitamin C is an antioxidant, but it also builds collagen so it’s anti-aging.

Why do we need a variety of antioxidants?
Although antioxidants all play a role in reducing the process of oxidation, they all work a little bit differently.

Choosing antioxidant-rich foods
The easiest way to get a variety of antioxidant-rich foods is to eat a rainbow. Here are some reasons to pick different coloured plant foods.

Red foods
A major red antioxidant, lycopene, protects the heart and blood vessels from damage. Include:
• Watermelon
• Strawberries
• Raspberries
• Tomato
• Red capsicum

Yellow & orange foods
These foods contain carotenoids, which can convert to one of the essential fat-soluble vitamins, vitamin A. These nutrients can protect your eye from deterioration and age-related damage. Include:
• Lemons
• Apricots
• Oranges
• Pumpkin
• Sweet potato

White foods
These aren’t always white, but are pale in colour. Many of these plant foods have anti-microbial, anti-bacterial and anti-fungal properties, supporting immune function. Include:
• Pears
• White peaches
• Mushroom
• Cauliflower
• Garlic

Green foods
Green produce is where you can find some potent anti-cancer properties. For example, cruciferous vegetables have antioxidants called indoles. Indoles are currently being studied as an add-on or alternative to chemotherapy!  Include:
• Green apples
• Kiwifruit
• Limes
• Broccoli
• Avocado
• Leafy greens

Purple/blue foods
These brightly coloured foods contain a powerful group of antioxidants called anthocyanins. Anthocyanins protect cells from inflammation and damage, which in turn can protect the body from related conditions such as heart disease and stroke. Include:
• Blueberries
• Blackberries
• Plums
• Eggplant
• Beetroot

Antioxidant-rich foods are best
Sometimes, people think that if antioxidant-rich foods are good, then supplements are even better. But food is always the first place you want to be getting your antioxidants because they are balanced out with other nutrients for overall health. Too much of one antioxidant can become a problem. For example, selenium works as an antioxidant in the body, but excess selenium can become an oxidant.  If you think your situation requires a supplement, make sure you consult your Naturopath.

References
https://www.ncbi.nlm.nih.gov/pubmed/22051937
https://www.ncbi.nlm.nih.gov/pubmed/13677624
http://science.sciencemag.org/content/312/5782/1882
https://www.ncbi.nlm.nih.gov/pubmed/20298156

The post Antioxidants – The Power of Eating the Rainbow appeared first on Evoke Naturopathy.

Time your caffeine right
There’s nothing wrong with enjoying caffeine in moderation, especially when it’s organic. But caffeine can stay in your system for a long time.  The half-life of caffeine – how long it takes to eliminate half of the caffeine – is around 5 hours. So if you have a double-shot coffee at 3pm, you still have the equivalent of one shot of coffee in your system by 8pm.

Coffee fires up the adrenal glands, causing them to release the stress hormones adrenalin and cortisol. When we’re trying to calm the nervous and system and nurture the adrenals after years of stress and hard work, caffeine throws a spanner in the works.  Some people are more sensitive to caffeine than others. This comes down to how quickly you metabolise it – some people can still feel wired after 6+ hours. If you’re experiencing sleep issues, try keeping your coffee for the morning for a few weeks.

Minimise any bright light at night
When we used to live in caves, the sun going down would be the end of our day. But when we come home nowadays, we have bright lights in every room.
If you’re exposed to bright light, your body thinks that it’s daytime. This can switch off production of your main sleep chemical, melatonin. So when you go to lie down in the dark, it can take hours for your body to get the message that it’s time to sleep. This doesn’t mean you have to go stumbling around in the dark. But you might want to switch from overhead lights to lamps in the evening, and turn off any lights that aren’t necessary.

The same goes for technology like TV, tablets and smartphones. It’s best to have a minimum of 30 minutes tech-free before bed. I aim for around 1 hour. If you really need your tech before bed, I recommend blue-light blocking apps and programs like f.lux and Twilight.

Find a way to de-stress
A common cause of poor sleep is high stress and anxiety levels. Once your head hits the pillow, you have a million thoughts and worries rushing through your mind.
There are dozens of ways to reduce stress naturally – it depends on what you prefer. Some ideas might be:

• Talking with a partner or friend about your day
• Journalling
• Meditation
• Yoga
• Tai chi
• Sipping a cup of herbal tea
• Having a warm shower (magnesium baths are great)
• Read a chapter of a book

Create a night ritual
Habits and routine can tell our bodies what we’re likely to do next. A good way to ‘train’ your body to sleep at the correct time is to have a routine that you do each night before bed.
This routine can be as little as 30 minutes. Maybe you have a shower and change into your pyjamas, then make a cup of sleep-blend tea. As you sip your tea, you might review your to-do list for the following day. Maybe you find a quiet, relaxing place in your home and do some mindful breathing or meditation.  If you make small habits that support sleep part of your regular routine, you’re more likely to get a good night sleep on a regular basis.

References
https://www.ncbi.nlm.nih.gov/books/NBK223808/

The post Simple Tips For A Good Night’s Sleep appeared first on Evoke Naturopathy.

Poor bioavailability

Individual nutrients are available in different forms which vastly affect the rate at which they are absorbed.  A good example is iron, recommended by doctors and pharmacists in the ferrous sulphate form.  It’s poorly absorbed in the intestines, leading to constipation and other bowel symptoms.  Iron in the form of amino acid chelate is a superior form which will prevent the occurrence of these symptoms.  Calcium and magnesium are two further minerals that are often available in inferior forms that provide very little health benefit.  Caltrate is calcium carbonate (essentially limestone) which can settle in the kidneys and gallbladder and form stones!

Strength may in fact be weakness

I recall a patient telling me she was taking 1000mg of magnesium per day – that’s huge!  The listed ingredients revealed a mere 91mg of elemental magnesium per day – far short of the amount she required. Especially true for many of the cheaper brands, the nutrient levels are often too low to have any therapeutic effect.

Challenging the label

When you pick up a supplement you would assume that what is printed on the label is in the bottle and that the ingredients have been tested for purity and quality.  Unfortunately, this is not always so.  There have been many cases of adulteration – the practice of substituting with a cheaper ingredient to drive up profit or due to a case of misidentification of the plant due to inadequate testing.

This has occurred in the food industry with olive oil that has been adulterated with the addition of cheaper oils such as canola oil and soybean oil.  In natural medicine, this is an abhorrent practice as it shows complete lack of regard for the patient in need of a therapeutic outcome.

Golden seal (Hydrastis canadensis) is an expensive herb to source due to the difficulty in its cultivation.  Golden seal is known for its yellow colour due to the berberine content and has been known to be substituted with other berberine containing herbs that are much easier to grow.  Although these other herbs have a valuable place in herbal practice, they are missing the active ingredient hydrastine that provides antimicrobial activity.

The manufacturers I source from undertake comprehensive testing on the raw herbal material to detect adulteration and the presence of the correct active ingredients to ensure the best therapeutic outcomes.

The little things

Excipients are supposed to be non-reactive substances, included to stabilise and bulk up tablets and capsules.  Some of these excipients contain allergenic substances such as lactose and/or gluten which can be counter-productive to treatment aims.

Oils aint oils

If something appears too good to be true, then it probably is.  This is certainly the case with many fish oils on the market, like deals that offer 1000 fish oils capsules for $30 or similar.  A 2015 report concluded that a massive 92% of fish oils did not meet the Global Organisation for EPA & DHA (GOED) international standards.  Good quality fish oils are free from contaminants such as mercury and have good levels of EPA and DHA.  Reputable manufacturers will independently test for these criteria and ensure stability to avoid oxidisation that causes oils to become harmful.

The take home from this information is to make sure you consult a qualified Naturopath to ensure you are getting the most suited and best quality supplements for your body.

The post Highest quality supplements for the best results appeared first on Evoke Naturopathy.

Learn your goal setting type

Before you set health goals, you want to know what kind of goal setter – and goal achiever – you are. Do you tend to overestimate your abilities, and feel crushed when you don’t succeed? Or do big goals inspire you to stretch yourself?

There is no right or wrong answer. I’m the type to stretch myself – like I did when I took on a three year degree in Naturopathy so I could help people reclaim their health.  In the early years of study though, it was daunting looking down the barrel of all the hours of study and there were times I questioned whether I could do it.  So I chunked it out, focussed on attending each lecture, completing each assignment and exam and taking in all the knowledge I could until eventually I’d ticked off around twenty five education units and was handed my bachelor degree. One of the best days of my life!

By understanding how goals motivate or deter you, you can be more clear on the type of goal you want to set.

Get clear on your why

Setting health goals is great. But if you don’t know why you’ve set it, you’re likely to drop it whenever life gets tough. Sometimes, we set goals because of what society thinks, or because our partner makes a comment about our weight or drinking.

We’re more likely to stick to goals that are made based on internal motivators – things like how we feel and what we want from our lives – rather than external motivators, like peer pressure or an ideal appearance. When you set a goal, think about why you want that goal. Will you feel more energetic? More confident? Will you be able to keep up with your kids at the park or achieve more in your day?

Make it flexible, but targeted

It is important to put a timeframe on goals – if you say you’re going to lose weight in 6 months, it is always going to get pushed back. But if you say you’re going to lose 5kg by April, it’s a hard date and you can break it down into incremental fortnightly losses which you’ll either achieve or not.

That being said, life happens. You might set a goal to walk five kilometres three times a week but then after a few weeks, you injure your foot and all of a sudden, that goal is almost impossible to achieve. So make sure you add in a bit of buffer time, especially if you’re likely to come up against any obstacles.

How do you eat an elephant?

The answer is ‘one bite at a time’. Don’t worry, you don’t need to eat an elephant, but you do need to look at big goals the same way. When something seems overwhelming, breaking it down into bite-size goals makes it easier to start taking action.

For example, say your goal is to reduce your stress levels. For you to reduce stress in one month might seem impossible. But if you broke it down into 5-10 minutes of mindfulness or breathing exercises each day, you could achieve your goal by doing that mini goal each day.

If you could do with some personalised support to make your 2019 goals happen, book in a compatibility call here to find out if seeing me is right for you.

For the year ahead, I’m picking up with the mindfulness I gave up on late last year when things got crazy busy.  Check out this link to my previous blog on mindfulness.

The post Make Your New Year’s Health Goals Happen appeared first on Evoke Naturopathy.