Thursday, 16 October 2014

Natural solutions for stress and anxiety!

Nutrition is so important when it comes to managing stress and anxiety. The body requires certain nutrients in order to be able to make neurotransmitters for positive mood and relaxation. Without the correct nutrient intake it is impossible for the body to make these feel good chemicals resulting in stress, anxiety, low mood, lack of energy and trouble sleeping.
Not only are the nutrients that we eat important for the chemical processes in the body but it is also vital to maintain good digestive health as 90% of our serotonin receptors are found in the gut. Serotonin is one of these feel good chemicals required for positive mood. So if our digestive system is not being supported we are most likely not going to be promoting a happy nervous system.
Herbal medicine has been used for generations for reducing stress and supporting the nervous system and adrenal glands. Many herbs such as chamomile are well known for promoting relaxation. Herbs in the form of liquid tinctures, tablets or teas can be used to help the individual better cope with the everyday stressors we encounter.
Relaxation techniques such as deep breathing and meditation as well as exercise have been proven to have stress and anxiety reducing effects. Relaxation techniques can help to change the brain waves to those experienced during deep sleep. Exercise helps the body burn off excess adrenalin as well as promoting the release of the body’s feel good hormone endorphins.

So eating right, exercising and using herbal medicine if you need that extra bit of support can be exceptionally beneficial for reducing the effects of stress and anxiety. By booking in to see a Naturopath you can have a treatment plan personally tailored to you!



A lack of confidence is one of the main complaints I have been hearing lately from my clients. Many people feel that they are not confident but do we really understand what confidence is? And is there anything we can do to increase our confidence?
Well what exactly is confidence? Confidence is an emotional state. Like any emotion it can come and go, be high or low. Confidence is something that comes easily for some but takes a lot of work for others. However, one thing that I need to clear up is that it is absolutely possible for everyone to feel confident. Lack of confidence is by no means a simple personality trait. It is much more than that and confidence is something achievable for everyone (even if you cant perceive right this moment).
Confidence is about feeling equal to others. Something that really clicked for me quite a while back when I was not feeling confident at all is that if you realise everyone is human and no one is better than the next person, then there is no reason to feel that lack of confidence around others.
Confidence can be seen in your body posture. And did you know that by simply changing your posture to walk tall, chest out and head up high you will not only be perceived as a confident person by others but you will actually begin to feel more confident within yourself.

When I work with client who want to increase their confidence I give them an exercise to do daily called a positive stocktake. I have found this to be extremely beneficial at helping people feel more positive and confident in their everyday life.

Positive stocktake:
1.     List 5 things that were good today
2.     List 5 things that you were disappointed about today
3.     Come up with solutions to those things you were disappointed about/ what could you do differently next time.
By looking at ways we can improve ourselves and reflecting positively on our day it can bring about great changes in confidence. This way when you are in the same situation in the future you will know what to do to create a more positive outcome. Its normal not to be perfect and not to get everything right the first time. That’s what makes you human and life is all about personal growth and development and learning from experiences. So next time you are feeling a lack of confidence just remember to hold yourself tall and think about what you could do to improve the situation. And never beat yourself up about something that has happened in the past, just take what you have learnt and move on!

Natural solutions for period pain

Period pain is actually quite complex with multi faceted causes. The best solution would be to get a treatment specially tailored to you. However, if it is simple period pain there are a few generalised things that can help.
My top 3 natural period pain treatments are:
1.     Fish oil- Fish oil or omega-3 fatty acids are a great natural anti-inflammatory and is wonderful for balancing hormones as well. This supplement needs to be taken all month not just at the time of menstruation.
2.     Magnesium- Magnesium is a wonderful muscle relaxant and will help to relax the uterus and abdomen. This can be started a few days before your period begins.
3.     Cramp bark- This herb as per its name has traditionally been used to reduced cramps. Have 20 drops in a glass of water 4 times a day. Begin using it as soon as you feel the cramps starting.
In terms of dietary considerations avoid sugar, caffeine and alcohol as they all promote inflammation resulting in worse cramps!
Exercise on the other hand has been shown to reduce pain. It encourages circulation to the uterus helping to reduce the craping.
So follow these simple suggestions and hopefully your period pain will simply be something of the past!

Sunday, 5 October 2014

Spring Smoothie

We all know that there is a bit of a smoothie craze going on at the moment. I myself love a smoothie as long as it is packed full of nutrition and not sugar!

I often opt for a smoothie for breakfast as its a great way to get lots and lots of nutrients into your body at once. What a fantastic way to start your day. Its also quick and convenient for those who don't have much time in the morning.

Green smoothies are a fabulous was to help you cleanse during spring. I have been using a super greens powder containing spirulina, chlorella, barley grass and wheat grass. All the greens are great for alkalising the body, helping you detoxify and they are also full of many wonderful vitamins for energy, stress reduction overall health.

My spring cleaning green smoothie contains:

1 banana
2 scoops of super green powder
1 teaspoon cinnamon powder
2 tablespoons of hemp protein or pea protein
1 tablespoon chia seeds
1 tablespoon of raw cacao powder- optional

Blend all ingredient and sprinkle with sunflower seeds, pumpkin seeds and goji berries.