gut brain health food health wellbeing acupuncture quay health sydney cbd circular quay

Eat your way calm – psychobiotics and the gut brain connection

A new and exciting era in the treating of mental illness could be upon us!

I have blogged before about the gut and its affect on our mental state. Though, now money is now being put into research of this fascinating subject.

With the gut-brain connection is now very well established a new wave of research is now being done into psychobiotics.

Healthy Eating gut health acupuncture chiropractic Quay Health circular quay sydney cbd

These are, in short; biotics for the gut. Were as antibiotics are designed for the killing of bad bacteria. Psycho-biotics will be used for the increasing of good bacteria. Resulting in a much more diverse gut flora and better moods.

 

 

So far, the research on psychobiotics is still preliminary. Studies have shown that increasing the amount of “good” bacteria in the gut can curb inflammation and cortisol levelsreduce symptoms of depression and anxietylower stress reactivity, improve memory, and even lessen neuroticism and social anxiety. However, most of these studies were conducted on mice, and more research on humans is needed.”

The unfortunate thing is that approval for this new type of treatment is approximately 10 years away. But there are things that can be done in the meantime.;

 

1) Consuming probiotic foods

Yogurt

One of the best known probiotic foods is live-cultured yogurt, especially handmade. Read your labels, as many popular brands are filled with high fructose corn syrup, artificial sweeteners, and artificial flavors and are way too close to being a nutritional equivalent of ice cream. As with most food, the most health claims made on the packaging means more marketing, not more nutritional value.

 

Miso Soup

 Miso is one the mainstays of traditional Japanese medicine and is commonly used in macrobiotic cooking as a digestive regulator. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup.

 

Sauerkraut

 Made from fermented cabbage (and sometimes other vegetables), sauerkraut is not only extremely rich in healthy live cultures, but might also help with reducing allergy symptoms. Sauerkraut is also rich in vitamins B, A, E and C.

 gut brain health food health wellbeing acupuncture quay health sydney cbd circular quay

Kefir

Similar to yogurt, this fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants. Look for a good, organic version at your local health food store.

 

Kombucha

 This is a form of fermented tea that contains a high amount of healthy gut bacteria. This probiotic drink has been used for centuries and is believed to help increase your energy, enhance your wellbeing, and maybe even help you lose weight. However, kombucha tea may not be the best fit for everyone, especially those who’ve had problems with candida.

 

Mircoalgae

Although this isn’t a food per se, it’s great to add to your morning smoothie. Microaglae refers to superfood ocean-based plants such as spirulina, chorella, and blue-green algae.

 

Pickles

 Believe it or not, the common green pickle is an excellent food source of probiotics. The less commercialized the better, but most pickles will have some microbial value.

 

Tempeh

 I wouldn’t necessarily call soy a health food any longer as it’s mostly GMO. However, tempeh can be a great substitute for meat or tofu. Tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked, or eaten crumbled on salads.

 

Kimchi

An Asian form of pickled sauerkraut, kimchi is an extremely spicy and sour fermented cabbage, typically served alongside meals in Korea. Besides beneficial bacteria, Kimchi is also a great source of beta-carotene, calcium, iron and vitamins A, C, B1 and B2. Kimchi is one of the best probiotic foods you can add to your diet, assuming you can handle the spice, of course.

 

Poi

 Poi is a staple food of Hawaii, made by mashing cooked taro plant until its consistency is liquid to dough-like. Poi hasn’t been officially recognized as a probiotic food like these others, even though it contains more beneficial bacteria that yogurt. While poi is loaded with good germs, it’s stirred up some controversy as there’s currently no way to mass produce it in a way that’s 100% sanitized. (In order to pass health and hygiene standards in America to prepare and sell anything, everything has to be 100% sanitized.) Too bad, because fresh, fermented poi is teeming with bacteria. In order to reap these benefits from po, you might have to fly to Hawaii to get it, which sounds fine to me!

 

2) Meditate

wellness quay health sydney cbd circular quay chiropractor, acupuncuture, massageMost people “don’t think” they have time for this. Though, all you need is a quiet room. If you don’t have one I suggest purchasing some noise cancelling headphones. Put and turn them on, sit in a dark room and just concentrate on your breathing. Start trying to do this for only 5 minutes per session and then gradually increase the time as you get better. Meditation is like exercise, you get better with practise.

 

3) Exercise

for at least 30 minutes per day. You don’t have to train like an Olympian to get the benefits. Though, you have to make the sessions as intense as you can handle to get the benefits in full.

 

Darren Geer Acupuncturist Quay Health Sydney CBD Circular Quay traditional chinese medicineDr Darren Geer, Acupuncturist

Quay Health

To book an appointment with Darren click here

References:

http://www.huffingtonpost.com.au/entry/gut-bacteria-mental-health_us_581770a7e4b064e1b4b3a842

 

http://www.mindbodygreen.com/0-9331/top-10-probiotic-foods-to-add-to-your-diet.html

Stress!

 

Stress – the ultimate buzz word associated with modern living and many of us experience it at some time with stress symptoms presenting in many forms.

 

shutterstock_132130631Stress symptoms may include:

  • fatigue
  • insomnia
  • hyperinsomnia (sleepiness during the day)
  • nausea
  • depression
  • high blood pressure
  • unstable emotions
  • craving sweet foods
  • weight gain
  • headaches
  • lower back pain
  • indecision
  • tense muscles

 

From a Traditional Chinese Medicine (TCM) point of view, many of these symptoms are separated into issues of the organs that are being affected. Below I have identified some of the basic ways a TCM practitioner is looking at your body when diagnosing. I have kept it brief to avoid confusion and acknowledge that there are other signs and symptoms that may be present however, only the ones above are discussed below. Also, in considering the particular organ affected, this is not being looked at from a western medicine point view even though TCM accepts western medical understanding of internal organs.

 

1. Fatigue: the only symptom that shows a problem with virtually all organs, blood and oxygen (Qi) flow.

2. Insomnia: heart, your mind is too busy; kidneys, you’re so rundown that you cannot stay asleep for a whole 6-8 hrs; spleen, too much worrying; and the liver, you want to break out of your current situation but can’t.

3. Hyperinsomnia: liver, you’re so stressed that your circulation has become blocked; spleen, a heavy daytime tiredness usually associated with stress and a diet of mainly fatty and sweet processed foods.

4. Menstrual problems: liver and gall bladder have blockages.

5. Nausea: when the liver becomes blocked, it can attack the stomach causing nausea.

6. Depression: a major problem within our society, as are all mental health issues. TCM theory has many reasons for depression including; kidney deficiency, blocked liver, oxygen (Qi) deficiency, blood deficiency, stomach dysfunction and heart deficiency.

7. High blood pressure: as with western medicine, heart and kidneys.

8. Unstable emotions: depends on which emotion is either excessive or deficient, as to what organ is affected.

9. Craving sweet foods: liver and spleen (pancreas).

10. Weight gain: kidneys (including fluid retention), poor diet, inactivity and spleen deficiency. There are obviously many western medical reasons for this and 100% of them are accepted by most TCM practitioners.

11. Headaches: liver, kidneys, gall bladder, bladder, lungs, spleen, stomach, large intestine and heart.

12. Lower back pain, without a physical reason: kidneys, bladder and gall bladder.

13. Indecision: gall bladder.

14. Tense muscles: liver and gall bladder

 

As you can see there are many ways that stress can affect our body and organs. If you are interested in finding out how I can help with your stress, contact us to make a booking.

 

Acupuncturist Darren Geer Quay Health Sydney CBD Acupuncture
Darren Geer, Acupuncturist
BASc ACup
CMR0001715102

To make an appointment with Darren click here

Quay Health 9252 2825

Level 6, 10 Bridge Street Sydney

What is Stress doing to our digestion?

What is stress doing to our digestion?

 

Almost every client I see, tells me they’re having problems with their digestion – but why?

 

stress and digestion, naturopath Beth Bridges, Quay Health Sydney CBD, Circular QuayWhen you feel like you’re doing all the ‘right’ things food-wise, it can be frustrating to experience ongoing digestive difficulties.

 

Symptoms such as bloating, excess gas, cramping pains, alternating constipation and diarrhoea, and just general digestive unease, are all too common for many people – but they shouldn’t be.

 

Most of my clients immediately think that it’s something to do with food – an allergy or intolerance. And, while this can certainly be the case, it’s definitely not the only factor to be looked at.

 

In fact, the first thing that I consider when I have a client come to me with digestive difficulties is, how stressed are they?

 

For many people, stress is a major factor in digestive disturbances.

 

The stress response is so very powerful, that it immediately affects our capacity for digestion, by moving blood away from our internal digestive organs, towards the muscles in our arms and legs – so that we can ‘fight-or-flight’.

 

This ‘fight-or-flight’ response, is the stress response that is only supposed to be activated when we are in real and immediate danger. However, in our frenetic society, with such a fast-paced and rushed way of living, for many people the stress response is consistently firing.

 

Every part of the digestive process can be (and will be!) affected by the stress response – it’s a physiological action that’s impossible to avoid.

 

The only way to fix this element of digestive disturbance, is to work on supporting your body through the stress response, by working on nervous system and adrenal gland function. Nutrition, supplementation, herbal medicine, lifestyle, and emotional / mental stress management are all of fantastic use in this scenario.

 

I have seen many people who have reduced the stress in their life, and supported their bodies to manage such stress far better through natural medicine, completely overcome digestive troubles.

 

So, if you’re having ongoing problems with your digestion, and you’re also under quite a lot of stress, I urge you to consider the link between the two.

 

There is so much that can be done with Naturopathy, and other holistic treatments, to support your body to overcome that constant stress response, and restore natural function to the digestive system.

 

Please don’t underestimate the massive effect that constant stress has upon your entire health picture. If you feel overwhelmed, burnt out, or depleted, then it’s very likely that stress could be getter the better of your wellbeing.

 

Come on down to Quay Health, to see me and find out what we can do to help you with your digestive difficulties!

Book Your Online Appointment

Beth Bridges Naturopath Sydney CBD Quay Health

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Beth Bridges Naturopath

 

 

How to sit at your desk

How to sit at your desk

posture wedge, how to sit at your desk, quay health chiropractor aline dahdah sydney cbd

The buzz in Quay Health this week was around the arrival of our brand new ABCA seat wedges! The question was “how will this help my posture at my  desk?” These wedges that look like flattened out triangles, are designed to be sat on, with the fatter part under your bottom and the thinner part trailing down your thighs. They are designed this way to help change the structure of your lower back into the natural curve. When this happens the upper part of your back then naturally sits in it’s correct curve and makes it difficult to slouch. By tilting the hips, your joints stack as they were designed to. The posture wedge allows you to sit in a correct posture without much effort on your part.

 

To ensure that you get the full benefits of the seat wedge, make your desk space posture friendly. Bring your keyboard, mouse and telephone closer so that your elbows are positioned close to the sides of your body. In this way, when you get lazy at your desk it will be harder for you to slouch forward than if your elbows were a lot further away from your body.

 

Always remember to keep your screen around eye level and avoid keeping things you reach for too far away! Nothing beats postural breaks, so drink plenty of water to ensure those frequent toilet breaks, which give you a chance to stretch your legs and your spine!

 

Happy correct sitting every one!

 

Dr Aline Dahdah Chiropractor Quay Health Sydney CBD

Dr Aline Dahdah, Chiropractor

 

To book an appointment to see Dr Aline call 9252 2825 or visit www.quayhealth.com.au

A simple and easy guide to how acupuncture works

 

Today, I was trawling through Facebook looking for ideas for another blog. When I came across an excellent short 3min video simply describing how acupuncture really works. It was so easy to understand that I decided to just simply post the link to the video, (link at bottom of this blog), as well as copy out its salient points. I have done this more as an easy reference. Rather than having to scroll back on your device which I know can be painful.

 

how does acupuncture work quay health sydney cbd acupuncturist Darren Geer

I have posted blogs and articles written by others including Dr’s and scientists but this one was much easier to grasp. I hope you enjoy and it gives you a better understanding of this amazing therapy.

 

 

 

 

How does acupuncture work? A simple and easy guide.

 

The mistranslations of ancient Chinese texts into English have given acupuncture a very mystical, esoteric and some say spooky reputation. Which has completely missed the mark of what it really is.

 

Acupuncture, does not enhance some strange universal power using divine intervention that helps you recover from your ailments. Even though some acupuncturists would like you to believe that.

 

Acupuncture is actually a real type of medicine or medicinal theory that is based on actual anatomy and physiology. Concentrating on the improving the flow of Oxygen (Qi), Blood (Xue) and Nutrients (Ying Qi).

 

The impairment of blood flow or blood stagnation is the number 1 cause of disease. Which makes sense, if there is a problem with blood flow to any area of the body there will be impaired function. 

 

The body cannot heal without blood flow to the affected area so this make sense,  as acupuncture helps the body heal itself.  Acupuncture does this by causing the blood vessels to dilate or constrict to either; increase or decrease blood flow to specific areas of the body. This is done to relieve pain and improve organ function.

 

It also works by stimulating the nervous system by activating nociceptor sensory nerves and proprioceptor fibers that travel from the skin, to the spine and to the brain. Acupuncture does this by improving nerve signals to your brain to realise opioids (natural painkillers) to shut off the pain signal eliminate the pain.

 

The combination of these two effects is what helps the body heal itself while reducing any pain. This is done by treating the 5 main factors that influence your health:

  1. The flow of oxygen (Qi)
  2. The flow of blood (Xue)
  3. The health of your blood vessels (Xue Mai)
  4. Health of your organs (Zang Fu)
  5. The health of the nervous system (Jing Mai)

 

Acupuncture can treat an endless number of conditions. Either on its own or in conjunction with Chinese herbal medicine or other therapies.

 

So if you are looking for a solution to your problems, without drugs or side effects, give Acupuncture a try.

 

Contact Quay Health on 02) 9252 2825 or at quayhealth.com.au.

 

Acupuncturist Darren Geer Quay Health Sydney CBD Acupuncture

 

Darren Geer

Acupuncturist

BASc Acup

CMR0001715102

http://youtu.be/_PeIUDuzogU

 

The Age of Anxiety; Stress and Hypnotherapy

STRESS AND HYPNOTHERAPY

 

anxiety hypnotherapy, self hypnotis, antonella franchini, quay health sydney cbdSome have called this the “Age of Anxiety”. The demands that we are struggling to meet in our everyday lives are increasing alongside our levels of stress. The sources of stress are numerous and inevitable. Hypnosis is a stres management tool that can help build relaxation skills and a sense of self-control through the use of self-hypnosis techniques. Managing anxiety effectively increases concentration, self-esteem and quality of life by improving sleep patterns and overall sense of wellbeing.

 

 

Simply knowing that you have the ability to relax deeply and re-organise your thoughts, feelings and behaviours can have a profound and powerful effect.

 

Imagine the freedom of feeling this way.

 

 

Too good to be true?

 

FREE INTRO TO EASY SELF HYPNOSIS WORKSHOP

 

“How can Hypnosis help me? I’ve always been curious but don’t want to lose control and definitely don’t want to do anything against my will. How does Clinical Hypnotherapy differ from Stage Hypnosis?”

 

Our Clinical Hypnotherapist Antonella Franchini is offering a great opportunity for everyone who would like to ask questions and get an overview of how Hypnotherapy and Self Hypnosis skills have helped many people solve their issues. If you are struggling to quit smoking, feeling stressed and anxious, not sleeping properly or struggling to lose weight, then this is a perfect opportunity to come into a relaxed environment with no pressure, share a few nibbles and listen to Antonella explain Hypnosis, debunk some of the myths surrounding this enormously beneficial therapy and answer questions.  Antonella will also demonstrate a few simple hypnotic self-help skills that she is certain you will find useful and enjoyable.

 

WHERE: Quay Health, level 6, 10 Bridge Street Sydney
WHEN:    24th March 2016
                  5 – 6 pm
Simply book your place by calling  9252 2825

Why is Women’s Health suffering?

Women’s health is suffering terribly, and it’s time for something to change.

 

women's health naturopath quay health sydney cbdIn our fast-paced, modern society, we are seeing ever-greater incidence of challenges to women’s health, including infertility, chronic PMS and period pain, endometriosis, PCOS, burnout, anxiety, depression, insomnia, and sheer exhaustion.

 

At the very root of such issues, is the chronic and constant stress that the majority of women face. For many women, life is just one big, frantic, double shift – tending to their careers during the day, and their loved ones at night and on the weekends.

 

Consequently, women have little to no time for themselves – to rest, recuperate, and tend to their own basic needs. This is taking a huge toll on our health.

 

The pace of modern life, and the stress and pressure that this has created for so many women, drives the constant production of stress hormones. When not addressed, this leads to chronic nervous system depletion, and a stress-related condition known as adrenal fatigue.

 

When a woman is experiencing adrenal fatigue, it is next to impossible for her delicate reproductive hormones to be balanced. Stress hormones are extremely dominant, and drastically interfere with a woman’s ability to experience a healthy monthly cycle.

 

Contrary to what we have been taught, PMS and other female hormonal conditions are NOT normal. And unfortunately, there’s no ‘quick fix’ for overcoming them. However, with a commitment to addressing stress, nutrition, and lifestyle, it is more than possible to get your hormones back in balance.

 

As a naturopath, I often work with women to get their hormones back in shape. To begin with, we work to get a holistic picture of what’s going on in the body, through a thorough case history, and often with a variety of hormone testing. This gives me a clear understanding of exactly what is happening for each woman, so that I can tailor a treatment plan that is precisely indicated for her individual needs.

 

In the course of treatment, we work to address BOTH stress hormones and reproductive hormones, in a way that is long-term and sustainable. The ultimate aim is to get these hormones back in balance, and keep them that way – for good!

 

Because hormonal imbalances often occur as the result of many years of constant stress, it can take a number of months to get them back to their normal, balanced state. However, the dramatic change in health and wellness that women experience as a result of doing this, makes it well worth the effort.

 

As women, nothing is more important that our hormonal health. Our hormones literally have the ability to change our entire experience of life. They affect how we feel on a day to day basis – how much energy we have, whether we can jump out of bed in the morning, how we interact with the people we love, and whether or not we suffer each month with our cycle. Our hormonal status also dramatically affects our digestion, often resulting in symptoms of irritable bowel syndrome. Of course, all of these signs and symptoms can be drastically improved once hormones are addressed.

 

There is SO much that can be done to help your precious hormones get back to balance. Please don’t feel helpless – come and see me for a consultation, and let me help you change your health (and consequently, your life) for the better.

 

Book Your Online Appointment

 

Beth Bridges Naturopath Quay Health Sydney CBD

Beth Bridges | Naturopath

Why would anyone want to learn to hypnotise themselves?

Why would anyone want to learn how to hypnotise themselves?

Have you have ever felt overly anxious, stressed and lacking in confidence, overcome by change or a relationship ending, wondering why you keep over eating or lacking the motivation to exercise even though you know ‘consciously’ that you will feel great afterward? The list of issues is infinite and so are the possible solutions. Neuroscience tells us that we can change our brain by utilising some tried and true techniques and it is much easier than you would expect. One of the greatest benefits of Self Hypnosis is that there is no possibility for a ‘one size fits all solution’. The solution will be generated by the unconscious mind and will be truly unique to each individual and each situation or issue.

 

sunshineSelf Hypnosis is actually any technique which can be utilised to bring your own mind into a natural
state of focus and absorption, at will. Mindfulness and meditation achieve the same thing but there
is a fundamental difference. Self Hypnosis incorporates purpose and intention to focus the
unconscious mind into providing not only a deeply relaxed and therefore anxiety and stress free
state of being but it also provides the means by which you can find your own unique solutions to
whatever you consider to be a problem or a goal that you wish to achieve.

 
A qualified Clinical Hypnotherapist can help you do the same thing and will often teach and suggest various Self Hypnosis techniques in a private session as ‘take home tools’ to extend and consolidate your desired outcome.The benefits of practising some fundamental techniques are outstanding and can give immediate and profound results.

 
Quay Health’s Hypnotherapist Antonella Franchini is so passionate about the benefits of Self Hypnosis that she is offering a complimentary  introduction to the easiest and most effective techniques that she has witnessed and which have worked for her clients over many years in practise.
It’s a win win. Come along and meet Antonella without the pressure of having to address a ‘specific issue’ or disclose any personal stuff. You can experience first hand how easy it is to enter a self induced trance and be able to comfortably and easily utilise these amazing skills at home or at work whenever you need or want.

 

Quay Health’s Introduction to Self Hypnosis is running on Thursdays from 5.15pm to 6pm in February.  Places are limited so you will need to book by calling us on 9252 2825 or email us at info@quayhealth.com.au

Why am I so exhausted? The low-down on adrenal fatigue.

Why am I so exhausted? The low-down on adrenal fatigue.

 

Chronic exhaustion is often the product of long-term stress, which results in adrenal fatigue. In modern society, where stress and busy timelines prevail, adrenal fatigue is becoming more and more common, with many people finding it hard to get themselves out of bed, let alone get themselves through the day. We’re relying more and more on stimulants such as coffee and alcohol to keep up going – but in the long run, this simply isn’t sustainable for our health.

adrenal fatigue, naturopath quay health sydney cbd beth bridges

What is adrenal fatigue?

 

Your adrenal glands are two walnut-sized glands that sit above your kidneys. Despite their small size, they exert a powerful effect upon your entire wellbeing. The adrenal glands are responsible for secreting your two main stress hormones, adrenaline and cortisol, in response to stressors in your environment.

 

For many, many people in today’s fast-paced world, stress hormones are being secreted all day, every day, due to over-activation of the nervous system, and a dominance of what we call the ‘fight-or-flight’ nervous response.

 

Our bodies enter a state of ‘fight-or-flight’ whenever we find ourselves in a challenging situation. This can be something as simple as bad traffic, getting the kids out the door to school, a stressful conversation, or an excessively tight daily schedule.

 

When we exist in this state of ‘fight-or-flight’ for too long, it’s easy to enter a state of adrenal fatigue, where our adrenal glands can no longer keep up with stress hormone production.

 

In this state, we feel burnt out, exhausted, rundown, and irritable, finding it hard to face our daily lives, with no energy. This poses a particular problem for women, whose delicate reproductive hormones are profoundly affected by their adrenal status, and who consequently may experience symptoms such as imbalanced hormones, chronic PMS, endometriosis, challenging menopausal symptoms, amongst others.

 

Many of today’s modern health problems, such as type 2 diabetes, high blood pressure, obesity, challenged immunity, and poor digestion are hugely influenced by the state of the adrenal glands.

 

Boosting adrenal health requires addressing both physical and lifestyle factors, including diet, supplementation, exercise, sleep, stress, and more. Balancing your stress hormones and adrenal gland function will, without a doubt, contribute to your greatest health picture.

 

In my personal and client experience, these are 7 common reasons why people can be experiencing exhaustion due to adrenal fatigue.

 

Can you relate to any of them?

 

  1. Too much caffeine.

The second that coffee (or any other caffeinated beverage) hits your stomach lining, caffeine passes into your blood stream, which leads to stress hormone release from your adrenal glands. For someone who has multiple caffeinated beverages daily, this can contribute significantly to the development of adrenal fatigue.

 

Caffeine may pep you up in the short term, but it inevitably leads to a crash in energy. Try cutting back, or replacing your coffee with a gentler caffeine hit, such as black or green tea. Even eliminating coffee from your diet for one week will have you feeling SO much better if you’re experiencing ongoing exhaustion.

 

  1. Too much alcohol.

It’s wise to be mindful of alcohol consumption when you’re feeling particularly stressed. Alcohol, despite feeling like it relaxes you, concurrently raises your stress hormone production, just like caffeine. So, although you might feel nice and sleepy after a few wines, you’ve got extra stress hormones circulating through your body. This contributes to exhaustion more than you might like to believe.

 

Giving yourself a couple of alcohol free days a week can do you the world of good if you’re experiencing stress, hormone imbalances and adrenal fatigue.

 

  1. You get to bed too late.

Our body biologically needs sleep. Adequate sleep does wonders for lowering stress hormones in the body, as well as allowing hormones to naturally balance overnight (the body does all sorts of miraculous things as we sleep).

 

It’s amazing how many people are exhausted, rundown, and burnt out, but not willing to prioritise their sleep. Aim to get however many hours of sleep you know your body thrives on. It’s usually around 7 hours.

 

Sleep is free, and it’s honestly the most underrated thing we can do to achieve great health, and beat the exhaustion.

 

  1. You’re too wired in the evenings.

Following on from above, it’s no use getting to bed earlier if you’re too wired to actually fall asleep. Nighttime is for winding down. I get that this may not be an option every night, but for the most part, it’s ideal to be getting into ‘wind down’ mode by around 8.30pm each evening. Dim the lights, have a warm shower, read a book, do some gentle stretches. Nourish yourself.

 

You need to feel calm when you get into bed, to maximise your sleep quality. Do what you can to reduce disturbances before and during sleep time, and you’ll find you may sleep a lot more soundly.

 

  1. You can’t say no.

Inability to draw gentle, healthy boundaries, and say no to things that you feel are a bit much, or that deplete you, is the quickest way to exhaustion. Even if you had all the physical vitality in the world, it’s genuinely exhausting to spend your days consistently doing things that you don’t want to do, just to please people.

 

It’s so important to prioritise. There’s seasons in life, and depending on the responsibilities that are currently on your shoulders, you’re going to have to learn to say no to things that just aren’t important. Other people will get over it when you say no to their requests, but you’ll continually suffer if you keep on saying yes, yes, yes.

 

Say more ‘no’ to other things, so you can say more ‘yes’ to yourself.

healthy eating beth bridges naturopath quay health sydney cbd

  1. You have a problem with delegating.

As much as we need to learn to say no, we also need to learn to delegate. We must be able to delegate non-essential tasks to other people. We cannot do everything ourselves. Asking people to help, allows them to step up and grow into their potential. It also means we don’t exhaust ourselves by trying to take on the world.

 

The mindset of ‘no one can do it as well as I can, so I’ll just do it’, or, ‘if I don’t do it, it won’t get done’, can contribute majorly to your exhaustion.

 

  1. You’re not creating ‘nothing’ space in your life.

If you’re feeling exhausted, often, it’s a sure sign that you’re likely filling your days, and leaving zero space for rest. If you’re feeling stressed and rundown, it’s important to schedule small pockets of space to do ‘nothing’. To just relax and recuperate. Our bodies are not designed to operate, without some degree of rest.

 

So, how do I heal my adrenal fatigue, and help my body cope with stress?

 

Most of the things that we turn to when we’re exhausted – caffeine, alcohol, sugar, late nights in front of the TV – they’re an attempt to combat the exhaustion.

 

Except, they only make us more exhausted! It really is a vicious cycle. To beat exhaustion, you often have to get really back to basics.

 

Naturopathy and other holistic therapies, will help you to uncover the ‘why’ behind your stress and adrenal fatigue, and make sustainable, long-term changes towards resolving them for good. The effort will be more than worth it, as you banish burnout and reclaim your vitality!

 

Beth Bridges is Quay Health’s Naturopath.  She specialises in helping people deal with stress and fatigue.

You can book an appointment to see Beth here

Beth Bridges Naturopath Quay Health Sydney CBD