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Simple Tips For A Good Night Sleep

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Simple Tips For A Good Night Sleep

Did you know that good sleep is an essential pillar for good health? Poor sleep can contribute to everything from food cravings to chronic health conditions. So, it’s important to get the best sleep you can.

Time your caffeine right

There’s nothing wrong with enjoy caffeine in moderation, whether it be that latte or green tea. But caffeine can stay in your system for a good amount of time.

The half-life of caffeine – how long it takes to eliminate half of the caffeine – is around 5 hours. Think about it, if you have a double-shot coffee at 3pm, you still have the equivalent of one shot of coffee in your system by 8pm.

Caffeine is a central nervous system stimulant, making the individual more alert, increasing cognitive function and enhancing physical performance; not the sort of thing you want when you need to sleep.

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 to 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 these days, 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. Therefore, 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. It is best to remove electronic devices from the bedroom. Besides emitting electromagnetic radiation, which is not conducive to sleep, televisions emanate a bright artificial light, which can confuse the brain about wake and sleep times (especially if watched in bed or close to bed time). Clocks can cause distraction and anxiety about time, if not having one is too inconvenient, then at least turn them away from the bed, or pop them in a bedside draw.   

If it is really necessary for you to continue to use technology at night, for example, a business owner; blue-light blocking apps and programs like f.lux and Twilight are a good safe guard to use to reduce the effect of the bright artificial light.

Find a way to de-stress

A common cause of poor sleep is high stress levels. You lie down for the night, only to have a million thoughts and to-do items rush 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
  • Going for a walk around the block
  • Read a chapter of a book
  • Diaphragmatic breathing or abdominal breathing which flips your body from the flight or fight response to the more relax and rejuvenate system. By focusing on your breathe you slow your breathing, heart rate and distract your mind from its racing thoughts. Read more about it here

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 set out your clothes or perhaps making lunches for the next day while your tea infuses.

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.

If you’re constantly struggling to sleep, it’s important to create a diet and lifestyle to support good sleep. If you would like to know more about how you can address some of the issues surrounding your disordered sleep, make a booking to see me now.

Drinking a shot of tart cherry juice, cottage cheese on a cracker or eating a handful of walnuts before bed can boost melatonin naturally!

References

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

The Truth About Detox Programs

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The Truth About Detox Programs

Detox diet, Healthy Lifestyle changes

Poor food choices may lead to daytime sluggish feelings. Many of us reach for the comfort foods a little too often to allay those distressed feelings or overeat in social situations. Have you been eyeing off the latest detox and cleanse options at the local pharmacy?

Why most detox programs are controversial

Most qualified health practitioners are very sceptical of most detox programs available on the market. Here are a few reasons why:

They neglect the power of food as medicine

Detox programs are usually product-based – and expensive products at that. They will either neglect the diet entirely, or give you a bland, generic meal plan.

But some of the best ways to support your body’s detox processes can be found in the supermarket! Foods like berries, green leafy vegetables, herbs and spices are just some examples. There is no such thing as a supplement deficiency – only a nutrient deficiency.

They aren’t personalised to you

Everyone has different nutritional needs, different preferences for foods and a different lifestyle. It might not be feasible for you to live off shakes for a week if you live an active lifestyle or juice every 3 hours if you’re a working professional. Any change to your diet – short-term or long-term – should be tailored to suit you.

They are a quick fix

Very few programs will help you transition to a balanced diet that suits your body. Most are a few weeks long, then you go back to your usual eating pattern. If you do lose weight, it usually piles right back on. These Detox processes should be thought of as long-term healthy lifestyle changes.

How your body’s detoxification system essentially works

Your liver does the bulk of the detoxification work. Here, there are two main phases that take place. Phase 1 converts potentially problematic chemicals into intermediate compounds. Phase 2 then converts these compounds into water-soluble waste products for the body to excrete.

It’s important that phase 2 occurs, as the intermediate compounds can be quite toxic and reactive. It is this phase that many practitioners will focus on when supporting natural detoxification.

Your elimination pathways include sweat, urine and faeces. The body will deposit waste products into one or more of these paths to eliminate them.

Easy tips to support your detox pathways

Want to give your liver some love without following diets from unqualified influencers? Here are some simple ways to support your detox pathways naturally.

Drink plenty of water

Water is essential for almost every process in the body, including detoxification. It makes up the fluid that runs through the elimination channels and lymphatic system. So, if you’ve been a bit slack with your water intake, now is your chance to boost it back up.

Eat more greens

Vegetables are detoxification superstars, and greens are some of the best out there. So, find some way to include more greens in your daily diet. Make green leafy vegetables the base of your plate and build your meal around that. Snack on celery and cucumber sticks with your dip of choice. You can even add greens to a smoothie or omelette with breakfast. Use cos lettuce or cabbage leaves as wraps for your sandwich.

Don’t forget your protein

Many of the processes in phase 2 detox rely on amino acids, which are the building blocks found in protein. Therefore, make sure you’re including quality sources of protein with each meal. Grass-fed meat, free range chicken and eggs, fish, shellfish, legumes, beans and pseudo grains like quinoa are a few options to include.

If you’re looking for an evidence-based approach to support your detox pathways and overall well being, with a long-term healthy lifestyle change; book in a session today.

How to hydrate without drinking more water

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How to hydrate without drinking more water

Image by ERguille on Pixabay

Many of us are told to drink more water. But water isn’t just found in drinking beverages – there is plenty to be found in fruits and vegetables and therefore hydration is achievable in other ways than drinking a glass of water.

Does water from food count?

Many people are under the impression that water only hydrates you if you consume it straight. But the body doesn’t mind where water comes from, as long as it is provided!

When we consume water in any form, it is absorbed into the body via the small intestine. So if you are chewing your food before you swallow it, your body can absorb it from foods.

In fact, a small amount of natural sugar can help with the hydration process, so consuming water-rich wholefoods could be just as beneficial as water. Dehydration can impair physical performance, energy levels and brain function to mention a few.

Water-rich foods

Water-rich foods improve water intake and therefore may prevent some of these side effects of dehydration. Let’s have a look at some plant foods that contain plenty of water as well as other vital nutrients.

Hydrating fruits

As the summer kicks in, so does a variety of seasonal and tropical fruits. The good news is that many summer fruits are full of water, with many containing 80% or more water.

  • Watermelon
  • Cantaloupe and other melons
  • Grapefruit
  • Peaches
  • Strawberries
  • Apples
  • Pears
  • Cherries
  • Grapes
  • Blueberries
  • Plums
  • Tomatoes

Try this delicious Persian Watermelon salad by Teresa Cutter The Healthy Chef https://thehealthychef.com/blogs/recipes/persian-watermelon-salad

Or one of my favourite salads Tomato and pomegranate salad by Yotam Ottolenghi https://ottolenghi.co.uk/tomato-and-pomegranate-salad-shop

Hydrating vegetables

  • Lettuce
  • Zucchini
  • Radishes
  • Cauliflower
  • Eggplant
  • Red cabbage
  • Capsicum
  • Spinach
  • Broccoli
  • Carrot
  • Cucumber
  • Celery

Fatoush is a popular Middle Eastern salad containing hydrating foods such as cucumber and radishes. A great description of the salad and the recipe is found here https://cookieandkate.com/2018/fattoush-salad-recipe-with-mint-dressing/

The best part about water-rich foods is that they are lower in calories, but often higher in micronutrients. Consuming nutrient-dense foods like these can keep you fuller for longer. These foods contain magnesium, sodium, calcium and potassium which can replace these minerals that are lost in sweating. Research at the Aberdeen Medical School found that post workout these foods were twice as likely to rehydrate than a glass of water.

Bonus ways to sneak in water

Looking for more ways to increase your water without a water bottle? Here are some more ideas.

  • Eat soups and stews through the colder months. If you’re feeling adventurous, you could even try cold soups over the summer!
  • Blitz some of the water-rich options into a smoothie. For example, you could make a watermelon and cucumber smoothie on a hot day. You can add extra ice to turn your smoothie into a slushy, which will also boost your water intake.
  • Make your own icy poles with blended fruits and vegetables and some water. In a blender whizz 3 cups watermelon, 1 cup of strawberries and the zest and juice of a lime; place in icy pole moulds and freeze.

 

Staying hydrated is just one piece of the wellness puzzle. If you’re feeling fatigued, poor mental clarity or low mood, book in for a session. Call Davina on 0416016388 or follow this hyperlink to book online https://www.lapachamamanaturalhealth.com.au/

Further articles

  • Health benefits of water https://www.lapachamamanaturalhealth.com.au/health-benenfits-of-water/

References

https://www.ncbi.nlm.nih.gov/pubmed/9694418

https://www.ncbi.nlm.nih.gov/pubmed/23966431

 

 

Food Labels 101 – What to Look For

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Food Labels 101 – What to Look For

Ever been confused by all the different information on a food label? You’re not alone. But using a few little tricks, you can assess which foods are fine to consume regularly and which are best for a treat.

The people who design food packages will use the front to pull you in. You’ll often find health claims like gluten-free, organic, no added sugar.

But often these claims can be deceiving. They might be based on the serving size, which is significantly smaller than how much the average person would eat. It might to distract from the less healthy features – it might say no added sugar but may be full of artificial sweeteners. Or if it claims to be high in a nutrient, that nutrient might not be naturally found in the food but is added during processing.

Instead of looking at the front of the package, head straight to the back for the facts.

Check the order of the ingredient list

food label with ingredients and additives

An ingredient list will be listed in descending order. The first ingredient is present in the greatest amount, and the last ingredient is found in the least amount.

Whenever possible, you want food labels to have wholefoods as at least the top 2-3 ingredients. But you don’t want anything like sugar or syrup in those first few ingredients.

For example, on this food label for a popular barbeque sauce you will notice that the most abundant ingredient is tomatoes followed by sugar, then water, thickeners etc. The least amount of ingredient is onion.

Minimise additives and numbers

The more processed a food is, the more likely it is to have multiple additives. Additives can include preservatives, sweeteners, colours, flavours, stabilisers, emulsifiers… the list goes on. Sometimes they will be listed as a chemical name such as sodium nitrite, an additive used in processed meats and gives it the characteristic pink colour (e.g. ham) and sometimes listed simply as its 3-digit number 250.

Some additives are fairly harmless, so don’t panic over any food that has one or two additives. But it’s best to avoid the foods that have more additives than food ingredients you recognise!

For a complete list of food additives and ingredients that may be best to avoid you can download an app here: https://chemicalmaze.com/product/chemical-maze-complete-edition/

If in doubt, aim for 5 ingredients or less

An easy rule of thumb to apply for most foods is picking foods that have 5 or less ingredients. Foods that have dozens of ingredients are usually highly processed, making them less than ideal.

There are a few exceptions to the rule, but if you follow it at least 80% of the time, you’ll minimise your intake of additives and other nasties.

Figure out the percentage

Want an easy way to figure out the percentage of macronutrients? This is where the nutritional panel can come in handy.

Go to the per 100g or per 100ml column. This will tell you the percentage of each nutrient. So, if it’s 30g of sugar per 100g, it’s 30% sugar! In most cases I would look for 10% or less sugar and keep it all to a minimum.

Where possible prepare food from wholefoods, and thus avoid unnecessary additives.

Knowing what is in food is only the first step. Knowing what’s right for your body is the key. Call Davina on 0416016388 or book online https://www.lapachamamanaturalhealth.com.au/ for a free 15-minute “Discover and Connect” appointment to understand how I can help

References

https://chemicalmaze.com

 

Liver Loving Tips For The Holiday Season

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Liver Loving Tips For The Holiday Season

Bitter vegetables and herbs

Many of us enjoy a glass or two of wine and some treats over the holiday break. But it’s important to give your liver some love if it’s going to be under some extra pressure.

It’s true that your body detoxifies itself, using the liver and other supporting organs. But if we overload the liver, it can slow down the process and cause issues. Indigestion, nausea and burping, bloating and flatulence, headaches, low energy, weight problems, hormonal imbalances, skin problems, difficulty maintaining normal cholesterol and triglyceride levels are to name but a few symptoms of a poor functioning liver.

Some simple suggestions to support your natural detoxification pathways using food are as follows

1. Go for high fibre options

One of the ways that the liver eliminates waste is through the bile. Bile is excreted into the digestive tract, where it binds to fibre and is transported out of the body. But if there isn’t enough fibre to bind with the bile, toxic substances could be reabsorbed into the system and back to the liver again.

Make sure you’re choosing a high-fibre food at each meal. Some good options include:

  • Fruits such as apples, pears (including peel of both), bananas, oranges, strawberries, raspberries, avocados
  • Vegetables such as carrots, beets, broccoli, swiss chard, artichokes, brussels sprouts
  • Nuts and seeds such as almonds, quinoa, chia seeds, amaranth, walnuts, pumpkin seeds, sunflower seeds, pistachios, coconuts
  • Legumes such as lentils, kidney beans, split peas, chickpeas,
  • Wholegrains such as oats, wheat berry, freekeh, bulgur, barley, brown rice, sorghum, millet, buckwheat

Many of these high-fibre foods also contain antioxidants, which play a protective role throughout the detoxification process. What a bonus – a two-for-one deal!

2. Add bitter foods

Another way to maximise waste excretion through bile is to include bitter foods. Bitter foods can stimulate the flow of bile. Combined with high fibre foods, improving bile flow can remove waste, as well as supporting the digestive process.

Some bitter options include:

  • Lemon juice
  • Apple cider vinegar
  • Green tea
  • Leafy greens such as rocket, radicchio and endive
  • Citrus fruits
  • Cruciferous vegetables such as broccoli and cauliflower
  • Bitter herbs and spices such as peppermint, dandelion, parsley, basil, cinnamon

Each of these may be included in a salad and tossed with some extra virgin olive oil and apple cider vinegar.

3. Up your cruciferous veggies

One of the best things you can do for your liver health is to include a serve of cruciferous veggies each day. Early research suggests that cruciferous vegetables like Brussel sprouts and broccoli can support liver enzymes and protect the liver from damage.

Cruciferous vegetables include:

  • Broccoli
  • Cauliflower
  • Kale
  • Brussels sprouts
  • Cabbage

For those with thyroid problems cruciferous vegetables are best consumed cooked to reduce goitrogens and not in excess.

4. Stay hydrated

Without water, none of our organs can function. The liver is no exception to this rule. Being hydrated supports the elimination of waste products out of the body. But water is also needed for many chemical reactions in the body, including digestion and hydrolysis (important process in the conversion of sucrose to fructose and glucose), and is required for electrical signals to travel through body and brain, as well as the elimination of waste to name a few.

So, if you want to show your liver some love, make sure you’re drinking plenty of water over the holidays. You can also choose to eat hydrating foods like fruits and vegetables to boost your water intake. See previous article on the health benefits of water. https://www.lapachamamanaturalhealth.com.au/health-benenfits-of-water/

If you are thinking about getting back on track for the New Year? Give me a call on 0416016388 or book online at https://www.lapachamamanaturalhealth.com.au/contact/

For more tips about staying healthy and still enjoying life? https://www.lapachamamanaturalhealth.com.au/blog/

References

https://www.ncbi.nlm.nih.gov/pubmed/26401074

https://www.ncbi.nlm.nih.gov/pubmed/21535814

 

 

 

Cranky? Tired? Unable to focus? You just might need more water!

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Cranky? Tired? Unable to focus?
You just might need more water!

Do you suffer:

  • Anxiety and/or depression?
  • Impaired cognitive performance?
  • Poor memory and attention?
  • Reduced energy levels?

These are all symptoms of mild to moderate dehydration. When we talk about diet, the focus is often on food. But water is far more essential than other nutrients we find in food!
The weather is now starting to warm up, so it’s important to keep yourself hydrated.

What’s so important about water?

Without water, your body wouldn’t be able to operate. Water plays a role in nearly every function of the body, either directly or indirectly. It makes up about 60% of your body – men and infants have a little more, whereas women and people with a high body fat percentage have a little less. You will find water in your intracellular and extracellular fluids, plasma, organs, spine and digestive tract.

Water is needed for actions including:

  • Maintaining body temperature
  • Forming a barrier in the skin to protect against foreign bodies
  • Brain function
  • Digestion of food
  • Excreting waste through urine, sweat and faeces
  • Supporting a healthy metabolic rate
  • Increasing satiety levels
  • Lubricating joints, internal organs, including eyeballs

Without enough water in the body, we become dehydrated. Even a little bit can make a big difference. Research has shown that 1-3% dehydration can impact on processes such as brain function, memory, energy and mood. Simply increasing your water intake can substantially reduce your anxiety and depression, improve memory and subjective energy.

How to boost your water intake

Now that you know how important hydration is for your state of mind and performance levels, how can you get enough? Here are some simple tips to get more water into your day.

Make drinking water great fun

Many people find plain water a bit boring. But if that’s the case, you can make it more interesting and still reap the benefits. As the weather warms up, you can add fresh or frozen fruit and herbs to your water. Berries, citrus, mint, ginger, basil and rosemary are some refreshing options. A personal favourite is to take a potato peeler and thinly shave a cucumber lengthways and add a few to a jug; infuse for a few minutes before consuming.
When the temperature drops, find some herbal teas you enjoy replacing plain water.
Invest in a filter jug and get the best out of your tap water. A cheaper option than consuming bottled water.
If you’re out at a social event and want an alternative for soft drinks, grab some sparkling water and add a slice of lemon or lime.

Eat your water

You don’t have to rely on your water bottle for all your hydration needs. There are plenty of high-water foods around, especially as the warmer months bring tropical produce back!

Stock up on:

  • Melons
  • Berries
  • Peaches
  • Oranges
  • Grapefruit
  • Pineapple
  • Capsicum
  • Cucumber
  • Celery
  • Apples
  • Zucchini
  • Tomatoes
  • Green leafy vegetable
  • Cabbage
  • Broccoli
  • Cauliflower
Build a habit

The easiest way to incorporate a new habit is to tie it to a current one. This goes for drinking water as well. You could try drinking a glass of water after brushing your teeth or when you go to make a cup of coffee. If you check your emails regularly, have a few mouthfuls every time your inbox loads up.
Figure out what you do at least 4-5 times each day and make those the times that you drink a glass of water.

Jog your memory

Sometimes, we need someone to push us until we get into a habit. In that case, it’s time to set up some reminders. You can simply set alarms on your phone throughout the day. There are plenty of apps out there that track water, from general diet trackers to specific water trackers. Examples such as Daily Water, for both iPhone and android; or Hydro coach which can synch with your Fitbit, Android Wear or Google Fit.
If you aren’t into tech, you can get water bottles with measures on the side to remind you visually. A bottle with markings and gentle reminders is motivational.

How much water should you drink?

Different people have different needs for water, depending on their body composition, exercise, medication use and other lifestyle factors. Even the weather can influence how much you should be drinking.
Government recommendations are around 2.1-2.6L of fluid per day. But if you’re not drinking water much, it’s best to start slowly and work your way up.
If you’re exercising, you’ll want to add 1-2 cups of water for every 30 min of exercise you do. If the temperature is over 30 degrees C, add an extra 2 cups per day.
Monitoring your hydration level can be as simple as checking your urine colour which should be pale yellow or the colour of straw.

Still have questions?

Drinking enough water is just one piece of the puzzle. If you’re feeling concerned about your anxiety, depression or fatigue give me a call on 0416016388 for an appointment to discuss your options and needs.

References

Armstrong, L.E. et al., 2012. Mild Dehydration Affects Mood in Healthy Young Women. Journal of Nutrition, 142(2), pp.382–388. Available at: http://jn.nutrition.org/cgi/doi/10.3945/jn.111.142000 [Accessed October 14, 2018].
Benefer, M. et al., 2013. Water intake and post-exercise cognitive performance: an observational study of long-distance walkers and runners. European journal of nutrition, 52(2), pp.617–24. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22576040 [Accessed October 14, 2018].
Benton, D. et al., 2016. Minor degree of hypohydration adversely influences cognition: A mediator analysis. American Journal of Clinical Nutrition, 104(3), pp.603–612.
Commonwealth of Australia, 2006. WATER. NHMRC publications, (September 2005). Available at: https://www.nrv.gov.au/nutrients/water [Accessed October 14, 2018].
Ganio, M.S. et al., 2011. Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), pp.1535–1543. Available at: https://www.ncbi.nlm.nih.gov/pubmed/22190027 [Accessed October 14, 2018].
Metheny, N., & Metheny, N. M. (2011). Fluid and electrolyte balance. Jones & Bartlett Publishers.
Pross, N., 2017. Effects of Dehydration on Brain Functioning: A Life-Span Perspective. Annals of nutrition & metabolism, 70(suppl 1), pp.30–36.
Riebl, S.K. & Davy, B.M., 2013. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit, 17(6), pp.21–28. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207053/pdf/nihms525128.pdf [Accessed October 14, 2018].
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