5 Signs that You Are Chronically Underhydrated and What To Do About It

As we enter the warmer months, it is increasingly important to pay attention to staying well hydrated. The hot weather means that you lose more water through your pores as you sweat to cool down. Acute dehydration is a serious condition and requires medical attention. Symptoms of acute dehydration include: dark coloured urine, reduced urine output, feeling dizzy, confusion, sleepiness and rapid breathing and heartbeat). If you think you have acute dehydration, please see a doctor. Chronic dehydration occurs when you consistently consume less water than your body needs to function optimally, or when the body doesn’t hold on to the water that we do drink. We see this with many of our patients as they do not consume enough fluid or consume the wrong type of fluid to remain well hydrated. Even inside in the cool, you can become dehydrated – air conditioning works great to cool your body temperature down but also strips moisture from the body. Signs that you may be chronically underhydrated include:

  1. Feeling tired – your cells need water to carry out basic functions – if you are dehydrated, even producing energy will be a chore;
  2. Muscle fatigue or cramping – you will feel poor energy production first in your muscles and your brain with tiredness (mentioned above) and muscular fatigue. Muscle relaxation requires energy production, so if you can’t produce energy, your muscles will cramp;
  3. Headaches – brain volume can shrink due to dehydration. When this happens, it pulls away from the skull causing a headache;
  4. Hunger – often your body mistakes the thirst sensation for hunger. If you are feeling hungry all the time, try increasing your water intake;
  5. Constipation – a large portion of the contents of your poo should be water. If you don’t have enough in your body, your poos will become dry and hard to pass.u

OK, so now you know if you could be chronically underhydrated, what are to do about it. Drink water I hear you say. Of course! But how much, what type and what if water isn’t enough.

  • You should be consuming about 1500-2000mL of water per day. If you take in most of your water as cordial, juice, soft drink, tea, coffee or alcohol, then you are going to remain dehydrated as these drinks actually require that you drink more water to process them.
  • Choose filtered, still water. Filtered water removes some of the chemicals that can damage your body such as chlorine which negatively affects your gut flora. Carbonated water is acidic which can lead to tooth decay and is associated with weight gain and type 2 diabetes (yes, even the plain, unflavoured, non-sweetened carbonated water such as San Pellegrino).
  • You may need to add some electrolytes to your water if you are having a hard time staying hydrated. Choose an electrolyte that doesn’t contain artificial sweeteners – these are bad for your health and replaces sugar in electrolyte formulas which are added to improve fluid uptake. The other minerals such as sodium, potassium, magnesium, and calcium also help to draw water into your cells and thus improve hydration.
  • Start your day with a large glass of room temperature, filtered, still water – this will improve your hydration throughout the day as well as allow your body to more easily recognise if it is starting to become dehydrated.

 

Gemma Martin, Naturopath with over 9 years experience  in natural therapies and is experienced in treating all kinds of conditions.

To make an appointment with a Brisbane Natural Health naturopath call us on 07 3186 5702.

10 Essentails to Falling Pregnant

If you and your partner have been ‘kind of trying’ for the last couple of months or even years with little luck but have now decided that this is your year to fall pregnant, listen up…

  1. No more doctor google. Stop comparing yourself to strangers on the internet- forget forums and get in to see a real live person who can give you individual advice and treatment.

  2. Two words- clean eating. Stop making excuses about your diet. No matter what anyone tells you, your diet and the nutrients that both you and your partner absorb are incredibly important for your fertility.

  3. Visit your GP. Get some basic blood tests done, request sperm testing (semen analysis) and a pelvic ultrasound to eliminate serious causes to your infertility so you can either seek natural treatment or chat to a specialist about your next move.

  4. BBT (basal body temperature) charting. Start charting your basal body temperature and show it to the real live person you are seeking treatment from in step 1. Learn how to tell when you are fertile and when you are not, learn about your body and start building a better relationship with it.

  5. EXERCISE – get your body moving !!! Walking or yoga are two great options that everybody can do. Moving blood around your body helps deliver nutrient to your growing eggs or developing sperm for the males.

  6. Review your health. Sort out your ‘minor’ health complaints – if you suffer from bloating, poor digestion, frequent headaches, tiredness, skin complaints, low libido, insomnia, painful periods, short or long menstrual cycles get these treated. They may be related to your difficulty in falling pregnant.

  7. Look at your ‘stuff’. Seek emotional support. See that hypnotherapist, psychologist or counsellor and surround yourself with people who love and support you.

  8. Water, water and more water. Drink water – the simplest tip BUT for some reason, the most difficult. Keep hydrated. You want full, luscious reservoirs of eggs for ovaries, not prunes.

  9. RELAX. Falling pregnant can take time. Stress can negatively impact on ovulation and your ability to conceive so do the things that bring you joy.

  10. Have loads of sex. One of the biggest cause of infertility is timing and how much sex you are having. Knowing and understanding our cycle (step 4) can help target the best ‘window of opportunity’ but regular sex (every couple of days) is our best chance of conceiving. Try to make the increase in sex about your relationship and intimacy and NOT about conceiving. Have fun with it and try something new to spice up your sex life.

…And finally, regular acupuncture.

Why? You may ask…..well, clearly I am a fan but acupuncture can help affect your stress levels by calming the mind. It increases the blood flow to your uterus which in turn helps our lining and then the chances of implanting an embryo. Acupuncture won’t stop there, once pregnant will help with morning sickness, aches and pain and the anxiety of becoming pregnant and the hormonal changes (your partner will thank me).

 

To make an appointment with a Brisbane Natural Health acupuncturist or naturopath call us on 07 3367 0337.

Myotherapy Massage for the Treatment of Back Pain

There are many different types of back pain that can affect the way your body works, and the reality is that most of us will experience one form or another at some point in our lives. Unfortunately, we have been programmed to think that back pain is ‘normal’ and we just have to soldier on and cope with it. Whether it’s a short-term injury or a long-term issue, it can be debilitating and stop us in our tracks. But that doesn’t have to be the case.  

While back pain is common it definitely isn’t ‘normal’, nor does it have to be something that is a problem for us on a daily basis. Pain and movement restrictions we experience are our bodies way of telling us that there’s a problem that needs attention. If we only focus on pain management then the pain is going to return, or show up somewhere else in the body because we left the cause untreated.

 

 

Going deeper into the cause of back pain

Let’s look at it like this, imagine you wake up one night and your smoke alarm is going off. You aren’t going to go and open a window just to stop the alarm and leave it there? No, you will go and find the source of the fire and put it out (or at the very least call the fire brigade) because otherwise, your house is going to burn down. It is exactly the same with back pain.

Even if you have a chronic or long-standing injury or back condition, a myotherapist can help you live pain-free (or at least significantly reduced) and manage that condition so it has less effect on your daily life and capabilities. The aim of myotherapy massage is to get you back into enjoying life with less restrictions and less pain, rather than just existing and coping. Having back pain can be completely debilitating and impact every area of your life. The better tools you have to assess and treat problems with your body, the better and healthier your body will be now and long into the future.

Myotherapy vs. massage

Now don’t get me wrong, I love a good massage and usually, when I am on vacation it is one of the first things I hunt down. Massage therapy can be effective in giving temporary relief where back pain is concerned and allow you to relax overall, giving your body some space from the pain for a few days. The real magic happens when you go deeper into finding the cause of the problem, that’s what myotherapy does. Myotherapists have the diagnostic skills to assess your body and work out where the problem is originating from, not just where the symptoms and pain is occurring.

By understanding the cause we can work with you to provide relief from back pain, but also assist to help you understand your body and help you create changes to support your body back into balance and better working condition. While massage can make up part of your treatment, the real key difference is that a myotherapist takes the time to assess your body and find the treatment that will work for your situation.

I have seen so many clients over the years that thought their back pain was just something they had to live with and just get on coping with the pain. Most clients that I treat have a huge spectrum of trauma, pain, and injury to their backs and all of them have seen a significant change in the first session, with lowered pain, better movement capability and most importantly, hope.

A look into Myotherapy

In a myotherapy session, you can expect some initial assessments both in the form of questions about your movement and injury history and the type of pain you are experiencing. There will also be some orthopedic testing, all to understand the origin of the underlying problem.

Then a treatment plan is made to assist your body to address this dysfunction using a mixture of different techniques including; remedial massage techniques, Myofascial release, trigger point therapy, dry needling, cupping, taping, corrective exercise and education. These techniques are combined to achieve relief but also long-term change so you don’t have to experience chronic back pain coming back time and time again.

Back pain can be caused by many different things and can impact people uniquely, which is why treatment plans and outcomes are all tailored to the specific person and problem. The length of time and number of myotherapy treatments is typically determined in the initial consultation.

Myotherapy massage can assist your body to become better balanced and more stabilised, letting your body move more effectively and reduce the forces and problems that cause pain. Most of the solutions are simple, and through your treatment, we work with you to find the best ones for your body.

There is nothing better than the look in clients face when they realise that they don’t have to live with their chronic back pain any more. The realisation that they don’t have to live with their condition forever, that there is another alternative… This is the most rewarding feeling and what it’s all about.

 

Sarah Kenner, Remedial Massage Therapist and Myotherapist (musculoskeletal therapist) with over 9 years experience. 

To make an appointment with a myotherapist at Brisbane Natural Health, call us on 07 3367 0337 or click here to book online now.

 

7 Tips to Support Mothers After the Birth of their Baby

In many cultures, post-partum care is considered a normal and essential part of care for a new family, in particular, for the new mother. Here in Australia though, there is a very different focus – we invest a lot of energy and time into falling pregnant and giving birth to a healthy baby and then once the baby is born, the mother and her new family are on their own with a new little creature on their hands, a new dynamic in their relationship, seriously disrupted sleep and a barrage of family and friends who want to visit. The post-partum time is arguably the most challenging times in one’s life, yet for many of us, we forget to seek help at this time. The good news is that there is so much that can be done to help the mother’s body get back on track and support her and her family through this crazy time.

Let’s have a look at a few common ailments for new mothers and how we can support them with natural remedies:

  1. Keep taking your pregnancy multivitamin – your body has just given its all to your infant and is going to continue to whilst you are feeding her. Take your multivitamin throughout breastfeeding and don’t forget to start taking it again 3 months prior to trying to have another baby (if you can even think about that yet!)
  2. Eat lots of highly nutritious (loads of vegetables and organic meat if you eat meat) cooked foods including bone broths. You will need to build your iron stores back up – so good quality red meat and dark green leafy vegetables will help here. Bone broths are a great source of collagen and gelatine which provide the building blocks for connective tissue – this will help your body to rebuild after the marathon of delivery, support breast milk production, and repair of any loose ligaments or diastasis of the rectus abdominus muscle. Cooked food is easiest to digest and considered warming and nourishing from a Chinese Medicine perspective. For best results try and get someone else to cook for you!
  3. Support your adrenal glands – Your adrenals control your stress response and sleep-wake cycles. The stress of parenting, combined with a lack of sleep takes a huge toll on your adrenal glands.  You can mitigate this toll by supporting your adrenal glands with herbs such as Rhodiola and Withania as well as nutrients like vitamin C and magnesium.
  4. Support your immune system with probiotics and Echinacea – getting sick when you are breastfeeding and parenting is less than ideal and adds to the difficulty of the already difficult task. We suggest that you take a good quality probiotic (ask your naturopath) as well as some Echinacea (high quality is also essential here) will help to support both you and your babies immune systems and help to reduce the risk of mastitis (if mastitis does occur, please contact your naturopath – it can be dealt with naturally with the right remedies).  
  5. Get your iron levels checked with your GP – ideally, you will have been supplementing your iron throughout pregnancy. If you haven’t that’s OK – when you see your GP, ask her to test your iron levels and iron stores (ferritin). Talk to your naturopath about ideal levels and supplement with a non-constipating form of iron if needed. Low iron will make you feel tired, cold, give you brain fog and lower your immunity, so getting your stores back up can be a real game-changer for new mums.
  6. Deal with any structural issues for yourself or baby as soon as possible – see your chiropractor or osteopath if you are experiencing skeletal issues and take baby along to a practitioner who specialises in infant care to deal with issues such as tongue-tie, breastfeeding issues or to rebalance after a difficult birth (for both of you). Do your pelvic floor and diastasis exercises! The sooner your body is back to being strong again, the sooner you can get out and enjoy some of the activities you have been missing out on during pregnancy (like dancing, running or sneezing in public!) 
  7. If you are having any more specific issues such as depression, thrush, urinary tract infections, vaginal dryness, mastitis, sugar cravings, poor milk supply, insomnia or any issues with your babies health, please book in to see your naturopath as soon as possible – there is no need to go through this difficult time without support.

To make an appointment with a naturopath at Brisbane Natural Health, call us on 07 3106 8790 or click here to book online now.

Three Words to Change your Relationship

Who remembers that giddy time in the beginning of a relationship –  when all the happy hormones are in play when you are constantly in the throes of lust, desire, and attraction and you just can’t keep your hands off one another! You remember?… talking late into the night, missing each other terribly when you’re apart? This is an emotionally intense, uplifting and magical time for couples. 

Yet, inevitably, one day, reality kicks in. And it here we begin to get weighed down by the dullness of domesticity, the stresses of work and feel the loss of the spark. While this sounds like doom and gloom in the romance and passion stakes, fear not…It is not the end, it actually is the beginning of a deeper and longer lasting connection – real love.

According to Dr. Mark Holder, from the University of British Columbia, who is heading up a research team studying happiness, this all can change with just three words. He outlines some their findings in a TedTalk,  “The Three Words That Can Change Your Life”.

This work resonates on a deep level for me as a relationship therapist. 

Exploring and learning new ways to nurture fulfilling, passionate and dynamic relationships speaks to the tools for strengthening emotional connections, and repairing emotional disconnections. 

Dr.Mark Holder’s work suggests that this path of fostering deeper emotional connections requires us to take the time to enquire how happy our partner is,  and it is as simple as asking the question…and listening to their answer. 

Holder explains that listening is not just about taking in information. Listening is an act of love that validates the speaker. And so the magic, the sweet spot is regularly using these three words  in your relationships:  “Tell me more.”

It is this intention that lets your partner know that their story matters to you. Reinforce this by following up with the words: “What happened next?”

It is powerfully therapeutic to feel truly heard, knowing that your partner is not itching to say their piece; will not interrupt, be dismissive, offer solutions, or be judgmental.

Today, you can begin. Have that conversation with your partner, and make a commitment to take some quality time for yourselves, no matter how busy you are. Your relationship matters and your connection is everything. 

 

Katherine MaslenNaturopath – Nutritionist – Author at Brisbane Natural Health

To make an appointment with Katherine at Brisbane Natural Health, call us on 07 3367 0337 or click here to book online now.

Stress, Balance and Hypnosis

Feeling overwhelmed with never-ending to-do lists? Ruminating about problems at work? Doubting your ability to do the job? Sleeping badly? Not having the time to devote to your family? Are you drinking too much, not getting enough exercise…?

These are classic signs of modern-day stress.  Work stress. Home stress.  Health stress. –All have an effect and can nudge us towards coping mechanisms that are not always helpful.  More people are suffering from greater degrees of stress and not dealing with it effectively. Whether it’s junk food, alcohol or binge TV, we have become expert at not confronting the real issues at hand, resulting in an overloaded mind and body.

Understanding our stress, recognising its numerous symptoms and acquiring tools to process and deal with it is a vital part of managing the balancing act of work, life and family. Yet it is not always easy. More and more we are expecting to succeed in this juggling act and look good doing it on our social media platforms. It’s no wonder we develop unrealistic expectations!

One of the best antidotes to stress is to learn how to quieten our inner-critic and allow ourselves a healthy dose of self-compassion.  Learning to be kinder to ourselves, to not hold ourselves to harsh standards and to face up to past hurts and rejections are some of the keys to coping better in the workplace and in our relationships.

Learning to say “no” to other people’s demands on us is another area where we can begin to take back control. Sometimes when we involve ourselves in other people’s dramas, it adds to our own load of stress. Always putting others first and taking undue responsibility for other people’s problems can quite dramatically erode our own wellbeing.

Whether the stresses come from internal or external sources, are big or small, isolated in time or accumulated from countless repetition over the years, they can have a long-lasting and damaging effect.

We know that to maintain a healthy mind and body we need healthy food, plenty of sleep and regular exercise. However, when faced with the many and varied stresses noted above we need more. There can be real and tangible benefit from learning specific skills and developing our own tools to manage the stress in our lives.

Clinical Hypnotherapy at Brisbane Natural Health addresses the relationship between stress and your symptoms and can offer the tools to deal with your stress more effectively.  

Hypnosis can allow you to learn the art of calm and how to regulate your stress responses. Hypnosis can help you to find different and more helpful perspectives, resolve inner-conflict and learn to manage and even to escape the often debilitating results of stress on the mind and body.

Just one session of clinical hypnotherapy can bring you benefit. One session can allow you to feel the myriad benefits of stress release experienced through your whole body. It can allow you to tap into your own inner resources to learn different and more helpful ways of managing the complexities of life.

 

Rebecca Brewster, Clinical Hypnotherapist and Counsellor. She works gently and cooperatively with people needing help with anxiety, depression, stress management, addiction, pain relief, sleep issues, grief and loss, career advancement, life transitions, low self-esteem, and healthier relationships.

To make an appointment with Rebecca at Brisbane Natural Health, call us on 07 3106 8790 or click here to book online now.

Do you have a Histamine Intolerance?

Do you have a Histamine intolerance?

Do you experience unexplained headaches, migraines or symptoms like a runny nose or itchy mouth? How about hives, abdominal cramps or irregular menstrual cycles? Does your face flush or do you have difficulty regulating your body temperature? Are your symptoms improved after taking anti-histamines like Zyrtec? If you answered yes to any of these questions, then you could have a histamine intolerance.

What is histamine?

Histamine is a chemical compound that is involved in the immune system response. It is often associated with seasonal allergies, food allergies, and symptoms like headaches, nasal congestion, sneezing and difficulties with breathing. Sometimes you may experience symptoms that aren’t associated with the environment, such as a runny nose, sneezing, itching after wine or certain foods like bananas, avocados or tomatoes.

Histamine has an important role where it helps the body to communicate with the brain, alert the immune system to a potential threat, and launch an inflammatory response. 

 

What is Histamine Intolerance?

Histamine intolerance can occur when the body is unable to break down histamine properly. One of the ways the body deals with histamine is through the Diamine Oxidase (DAO) enzyme which inactivates and metabolises histamine. 

If you don’t have enough DAO or its ineffective, histamine can be absorbed through the intestines causing a wide range of symptoms. The symptoms such as those in the list below can often occur following the consumption of foods and drinks that contain a large amount of histamine. 

Common Symptoms of Histamine Intolerance: 

  • Fatigue
  • Headaches/migraines, Anxiety
  • Difficulty falling asleep/easily woken
  • Sneezing, itching, nasal congestion
  • Abdominal cramps, nausea, vomiting
  • Hives, tissue swelling
  • Difficulty breathing, vertigo, dizziness
  • Abnormal menstrual cycle
  • Vertigo/dizziness
  • Hypertension, 
  • Difficulty regulating body temperature
  • Irregular heart rate
 
There can be many reasons that cause an increase of Histamine or difficulty breaking down Histamine. Some of these include allergies, digestive imbalances or damage, enzyme deficiency, or a diet too high in histamine-containing foods. 

Can you test for Histamine Intolerance?

The good news is your Naturopath can organise a lab test for histamine and DAO levels. A high ratio of histamine/DAO signifies that you may be consuming too much histamine and that you may not have enough DAO to break it down.

How do you reduce Histamine Intolerance?

To combat this, your Naturopath would look at your lifestyle and diet factors, aiming to boost your enzymes and minimise the histamine load. 

 

Working with a Naturopath will enable you to find out what the root cause for your histamine intolerance is, and your Naturopath will be able to design a personalised dietary or supplement protocol to help restore balance to your body and to your symptoms.

Sore muscles after exercising: Is it normal?

Having delayed onset muscle soreness is common after exercise but it’s nothing to be alarmed about. It usually means that your muscles are getting stronger. 

Mild soreness is a natural occurrence after any kind of physical activity most frequently experienced in the beginning stages of a program. Delayed Onset Muscle Soreness, also known as DOMS is a common result of physical activity as our muscles go through quite a bit of physical stress when we exercise. 

A common result of physical activity causes tissue to stress beyond what it’s accustomed to. It’s perfectly normal to experience this discomfort between 24-48 hours post activity and it can be the body’s signal to the brain that it needs a rest. 

DOMS occurs when the muscle is performing an eccentric contraction or lengthening contraction. For example, running downhill or the lengthening portion of a bicep curl. During this action, a small microscopic tear occurs in the muscle – this creates damage to the muscle fibres. The aches and pains are a result of this and indicate that the muscles are adapting to a new fitness program or regime.      

 

5 Easy tips to speed up recovery and reduce DOMS:

Get more sleep

Sleep deprivation can have significant negative effects on recovery for all performance levels. 

Drink plenty of water

Exercising while dehydrated can cause greater damage to muscles and reduce the body’s ability to repair itself. Water is usually enough for most individuals looking to replenish fluids. 

Make foam rolling your friend

Rolling out muscles with a foam roller or spikey ball can help remove knots and prevent muscle imbalances from forming. 

Gentle stretching

When muscles are in recovery mode they tend to tighten up which leads to feelings of soreness. Slow, gentle stretching of the area will relive that tight feeling and diffuse pain. 

Light massage

Massaging a sore muscle can help reduce tightness while promoting blood flow which will help speed recovery and shorten the duration of DOMS.

 

 

 

 

Loving Your Liver with Chinese Medicine

Spring is here, and with it, after a long winter of hibernating, comes new life, and the growth and activity of plants and animals. In the clinic, it’s my experience that during spring we seem to have more birth and pregnancy announcements.

In Traditional Chinese Medicine (TCM) the Liver is associated with new growth and expansive energies. Just as the plants around us are stretching out and springing up, reaching for the sun, so do the energies relating to our Liver. Spring is the best time to support the Liver, eating fresh green foods and being mindful to express our emotions.

In Traditional Chinese Medicine the liver is represented by different aspects:

Yin Organ – Liver
Yang Organ – Gallbladder Season – Spring
Colour – Green
Direction – East
Flavour – Sour

One of the functions of the liver is the smooth flow of Qi throughout the body. In TCM, illness or disease is seen to be a blockage of the flow. When things, like Qi, are not flowing properly, this will cause disharmony in the body. So, the Liver’s function of keeping Qi moving in the body is important for our overall health and wellbeing. A blockage of the flow of Qi is central to almost all Liver disharmonies and is one of the most common patterns seen in clinical practice.

To help the liver and free flow of liver Qi, we begin by eating less than we did in winter, consuming lighter foods and cleansing the body of the excess fats and heavier foods have eaten. Spring is a time of renewal and growth, a time of expansion and expression. Spring is when we introduce newly grown greens and sprouts, salty foods and pungent herbs which support the liver and help to cleanse the body.

Cleansing the body is especially beneficial in spring not only because of the liver’s function of filtering toxins, but emotionally as well – emotions like frustration, impatience and anger are associated with the liver and a cleansing of the body and emotions allows us to clear out old residues and enables us to see more clearly and move forward in life with renewed passion and purpose.

The best way to keep the Liver happy, healthy and able to do its job is through a nutritious and seasonally focused diet, observing our emotions and releasing them healthfully as well as trying to ensure you get to bed by 11 pm.

Natural Treatment for Hypertension

If you have been told you have high blood pressure or Hypertension you may be concerned about taking medication long term. There are several strategies you can take to help get your numbers down which may help you avoid or reduce the need for medication.

Many of the strategies involve lifestyle and diet factors which you can do yourself but a Naturopath can also help you with herbal and nutritional therapy to assist further if needed.

7 Tips to Help Reduce High Blood Pressure

1. Check your weight. Blood pressure can increase as your weight does, and getting your weight into a range suitable for your height can be effective in getting your blood pressure normalised. Carrying additional weight around your middle can also put you at greater risk of high blood pressure and cardiovascular disease so employ healthy eating with exercise to assist you in reducing your weight if needed.

2. Exercise regardless of your weight. Exercise can help prevent elevations in blood pressure as we age, but can also be a great way to decrease elevated blood pressure. Aim for the exercise to be regular and enjoyable. Try for 30 minutes daily even if you start off walking until you increase your fitness. Ideally, a combination of aerobic and strength exercises across the week will help your weight control and help to reduce high blood pressure.

3. Look at your diet. What you want to aim for is a diet high in fresh food and low in processed food. Fresh food includes whole grains, fruits, vegetables, legumes, good quality oils such as cold pressed extra virgin olive oil. Avoid fried and fatty foods, anything high in salt and low in fibre. Start looking at the labels on your food if you are consuming packaged foods – you’d be surprised how much salt can be in these foods, and this can cause blood pressure to elevate.

4. Address lifestyle factors that can increase blood pressure like alcohol and smoking, and excessive intake of caffeine. Some research has shown that a small amount of alcohol can potentially reduce your blood pressure, however, the protective effect can be lost if too much alcohol is consumed. One drink daily for women and two for men would be maximum. Smoking increases blood pressure for some time after each cigarette and increases your risk of heart disease overall. Some people are also sensitive to caffeine and experience increases in blood pressure after consuming it.

5. Check your stress. Along with diet and exercise, stress is one of the major factors to consider in managing your blood pressure. Identify where your stress comes from – look at areas work, financial pressures, illness or family concerns. Once you do this you can implement strategies to help manage your stress.

6. Hook into your support system. Allow family and friends to help support you in making changes to your diet, exercise program or lifestyle. Ask them for encouragement and assistance in helping you to reach your goals. Try embarking on some of the changes with a friend, family member or colleague to help support one another, keep you accountable and make it enjoyable.

7. Seek Professional Help. A Naturopath can help to look at these areas of your life and help you to plan strategies to improve not just your blood pressure but your overall health too. Naturopaths can also use a variety of herbs and nutrients to help to naturally support the cardiovascular and nervous system to help you reach your goal.

 

To make an appointment with a naturopath at Brisbane Natural Health, call us on 07 3106 8790 or click here to book online now.