Now, you may ask: How important is breakfast for starting the day with good energy? The answer? Very important! Breakfast often refers to “breaking the fast”. Overnight, the body essentially fasts and undergoes important systemic repair-work during sleep. Breakfast has been shown to blood sugar regulation, food cravings, concentration and more(just to name a few!). Eating a nutritious breakfast allows for glucose (our body’s main energy source for cells) to restore brain functioning so that you can have the energy to focus for the day. In addition, having a hunger signal is a wonderful sign of a well-functioning digestive system.
Here’s an easy and nutritious breakfast recipe for you to follow:
- 1 frozen banana (or frozen zucchini for a low sugar option)
- 1 handful of frozen blueberries
- 1 Medjool date
- 1 tsp of cacao powder
- 1 tsp of maca powder
- 1 tsp chia seeds
- 250mL of ‘mylk’ (e.g. almond, coconut, or oat) or water
Blend all these ingredients together and pour into a bowl.
- 1 tsp hemp seeds
- 1 tsp ground flaxseed
- Half a handful of mixed sesame seeds, sunflower seeds, almonds & cashews
- A sprinkle of cinnamon powder
Add these toppings to the smoothie bowl and ta-da, breakfast is served!
Enjoy (and be energised)!
Crohn’s disease and ulcerative colitis are 2 types of autoimmune inflammatory bowel diseases (IBD) that affect various parts of the gastrointestinal system. Alongside with mainstream medical treatment, both these conditions can be co-managed with naturopathic treatment to bring about a reduction in symptoms and better health outcomes for people suffering with IBD.
Crohn’s disease generally affects the distal ileum (last part of the small intestine) or the colon. Common symptoms that people with Crohn’s may experience include chronic diarrhoea, abdominal pain, fever and weight loss. Remissions are common with Crohn’s disease and surgery may be required at times, if obstruction occurs.
Ulcerative colitis usually begins in the rectum and as it develops, it affects the mucosa of the colon, sometimes spreading to the entire colon. Symptoms of ulcerative colitis may include attacks of bloody diarrhoea with mucus present, strong defecation urgency and lower abdominal cramping. Other symptoms that may occur include fatigue, fever and weight loss. As with Crohn’s disease, remissions are common.
Naturopathic management of IBD
Although naturopathic treatment can be used to successfully manage IBD, it must be noted that as with other autoimmune conditions, naturopathic treatment may take up to 12 months or more with ongoing naturopathic care and flare ups may still occur from time to time. Naturopathic treatment of IBD addresses these conditions from various angles in order to treat the whole person.
Firstly, intestinal inflammation needs to be reduced and the microbiome balance restored, as well as intestinal permeability corrected. This may be achieved through the use of specific herbal medicine, nutritional supplements and probiotics, as well as dietary modification to support the healing process. This step also ensures that the digestive function is improved in order to aid the body to more effectively break down and absorb nutrients from our diet. Secondly, the nervous system must be supported in order to reduce stress, fatigue and to increase psychological resilience. This can be achieved with a combination of herbal medicine and lifestyle modification such as exercise, meditation, or hypnotherapy/counselling. Finally, ensuring continuity of treatment and compliance with prescriptions will help to ensure that patients are giving their bodies the best chance to heal.
Through the use of an integrative approach alongside your mainstream medical treatment, naturopathic treatment can yield effective results for patients with IBD.
If you would like to find out more about naturopathic treatment at Shift Clinic, or if you would like to book an initial diagnostic and assessment session with one of our naturopath, please call Shift Clinic on 07 3367 0337.
The experience of stress is a topic that everyone can relate to. We all experience it from time to time and some of us experience it frequently.
How we manage stress can vary greatly from person to person and can make all the difference in the damage it can do us.
What changes the experience of stress for each of us is our perception of this stressor and how we respond in real time in the moment.
It’s worthwhile to become aware of our own patterns as it can allow us some awareness into our triggers and to begin to learn new ways of moving through stress without its cumulative effects impacting our body and minds.
What might your initial response be when something unexpected or unfortunate happens?
In Buddhism they talk about these stress responses as the “five hindrances” because these patterns become habitual ways people react to challenging circumstances that cloud clear judgment and block access to sound decision making. We all have varying combinations in response to different circumstances.
If your car breaks down on the way to work for example, we may find ourselves engaging in any of these reactions. Most of us identify most strongly with one or two of these.
- Do you start fretting? This inner dialogue might look something like this: “I’m going to be so late now that I’ll probably lose my job and I’m lucky to have a job in the first place in these times and it will be the very reason I lose it…”etc etc. This is where our minds start worrying on a loop about real or imagine situations that haven’t happened yet.
- Do you get angry and blame others? This response could see you pick up the phone to yell at your partner for not knowing this could happen earlier! In this reaction our first instinct is to look to another person to find fault and let loose all our frustration and anger.
- Do you tend to lose heart and feeling defeated. “Ok well that’s it. My car will probably never work again and there’s probably no point doing anything.I’ll wait for the tow truck to take it to the wreckers and I won’t be able to go to work today or probably the rest of the week as I’ll just need to recover.
- Personalising: This inner dialogue seems to always finds a way to blame yourself. “This always happens to me, If only I had left 5 minutes earlier I would have passed this spot it would have been ok. It’s all my fault, I’m not fit to be driving, I don’t deserve a car…”It’s linked to insecurity, self-blame and lack of confidence.
- Sensual Soothing: This might be distracting ourselves with anything other than the issue be it eating a sugary treat, shopping, pouring a glass of wine.
The good news is with some awareness and attention we literally have the power to re-wire our brains.
Learning ways to self-soothe to disrupt these patterns is a vital part of taking control of what we truly have the capacity to control – our responses, reactions and inner experiences.
A remedy here is to look at the R.A.I.N formula, a Buddhist method for investigating our reactions.
R: Recognize it. Recognise the thought, the inclination. Sometimes its helpful in this space to name the emotion we are feeling. It’s in this recognition, we are beginning to allow ourselves to be separated from our thoughts, to witness them but know we are much more than our thoughts. This non-identification acknowledges that this is just a passing process that comes and goes, not who we are.
A: Accept it. This doesn’t mean being resigned to it, but accepting that’s what we feel like doing in that moment and finding some self-compassion.
I: Investigate it, be curious. What is it like? • Physically (How does it feel in the body? Is it pleasant? Unpleasant? Does it change?) • Emotionally • Energetically (such as feelings of rushing, sinking or lifting) • Cognitively (What beliefs or stories do we tell ourselves?) • Motivationally (is there an urge to act or cling?)
Part of this investigation might be to talk about this with a trusted person – this can be a friend, family member and confidante or even a therapist.
N: Nurture. The mind, body and soul need soothing after stress. It allows us to more easily find the deep self-compassion we truly need. Types of nurturing that offer real comfort, not just another numbing device are things like walks in nature, deep breathing exercises, activities with a mind body connection like gentle exercise, yoga or relaxation meditation. See the stressful experience through to the end with the support of some true comforting and nurturing time.
It’s helpful to first explore the hindrance and investigate it. Often just recognizing a hindrance is enough for it to fall away, but like any muscle, forming new pathways takes time and practice.
Why not take this time and as the whole world is shaken up and turned on its head to allow our brains and bodies to absorb new ways of healing the damage that stress does and finding freedom.
Rebecca Eather is a Clinical Hypnotherapist and Counsellor at Shift Clinic and can help find remedies and creative solutions to our default patterns in times of stress that do not serve us. She works gently and cooperatively with people needing help with anxiety, depression, stress management, addiction, grief and loss, life transitions, low self-esteem and healthier relationships.
Just 4 weeks into this pandemic in Australia and so much has changed. At Shift we have been busy helping people through this and trying to adjust to the current climate. Our number one priority is to help you, but we’ve also had to make some core business decisions in light of what is happening with COVID-19 that we’d like to update you on.
Due to the coronavirus we are no longer able to offer myotherapy as a modality, as it is classed as ‘non-essential’ by the Australian government. This saddened us as we know that for many of you, this is so essential to your overall health and wellbeing.
Secondly, due to COVID-19 we can no longer offer you acupuncture in the clinic. This was a very difficult decision for us but due to the current climate and for the safety of patients, we had no other option moving forward.
After 9 years of helping people to feel great again, this has been quite a blow for us, and our clients. However we are committed to continuing to help you with your health.
WHERE ARE WE NOW?
Most of our practice has now gone online which has lessened foot traffic considerably at the clinic. If you’ve visited us recently, you’ll see some of these changes…
- We have hand sanitiser in each room and on entry that we ask that you use when you come into the building
- We are keeping the door ajar so that there is no contact prior to entry, and an increase in fresh air
- We are regularly wiping down surfaces in the clinic with alcohol wipes to help to remove any viral particles that could have made it into the clinic
- Towels are removed immediately and tables are wiped down with alcohol between each treatment
- Our waiting room is complying with social distancing by spacing our chairs
- Any patient with respiratory symptoms must not come to the clinic without clearance. We have many virtual options to help you!
WHAT WE ARE STILL ABLE TO OFFER
Naturopathic appointments – available online (preferred) and also in person at our Brisbane clinic, if you must attend in person (social distancing applies). Supplements can be posted or picked up (prepaid is preferred for a quick pick up).
Hypnotherapy/Psychotherapy appointments – available online and also in person, if you feel that you need to see someone face to face
Kinesiology sessions – Available in person at Shift at Brisbane Natural Health
Holographic Kinetics – Available in person at Shift at Brisbane Natural Health
Acutonics sessions – Available in person at Shift at Brisbane Natural Health
Many people are being affected by COVID-19, and we want to offer some help to those who need it the most. We have the capacity to support you if you are in financial hardship and need some help to support your emotional and physical health. Please reach out if you need assistance and we can see what we can do to help.
Thank you for your understanding in these very difficult times. We hope that this pandemic creates a shift for all of us, and helps us to move into a better and stronger version of ourselves. Please feel free to reach out on 07 3367 0337 if you need additional support.
23rd March 2020
As the country goes into its first (and hopefully final) stage of lockdown the impact of the coronavirus is beginning to reach many. I’ve spent a lot of time researching COVID-19 and looking into the government recommendations around this.
For our clients at Shift at Brisbane Natural Health, our Milton clinic there is some important information that we need to share with you.
WE ARE OPEN
At the time of writing, health clinics are still allowed to operate. We are seen as an essential service and we take our role as health providers very seriously. As we are not a space where a large number of people gather we are considered a low risk when it comes to stopping the spread of COVID-19.
TO STOP THE SPREAD, WHY ARE WE NOT CLOSING?
There seems to be a lot of fear and confusion in the community with many asking the questions – ‘why doesn’t everybody just stay at home?’
We believe that if you have the opportunity to stay at home then you should take it. We also understand that while COVID-19 is the only health concern being talked about right now, there are many other major health issues that humans are dealing with.
As an allied health provider, many of our modalities are considered a primary service and essential to the health of the community. The public health system is already stretched with GPs being inundated with people who are scared and panicking. We serve an important role in our communities health and while it is safe to to so, will continue to service the wider Brisbane community to help them in this especially stressful time.
SOCIAL DISTANCING AND MASSAGE/ACUPUNCTURE
One of the most important guidelines is that of social distancing. This means you want to keep around 1.5m between yourself and other humans when you can. One might wonder if it is a risk to see a therapist that needs to touch you, such as an acupuncturist or myotherapist.
A few things that will help you to understand why this is very low risk.
- Our therapists wash their hands before and after any treatment anyway, this is standard practice.
- We have policies in place to ensure that our therapists are to stay at home with any illness. While there have been cases of asymptomatic transmission of COVID-19, this is not the norm.
- After each client, we are changing all towels and disinfecting surfaces to protect you.
- We have screening measures in place to ensure that those at high risk, such as having recently returned from overseas and those with any signs of respiratory or immune related illness do not come into the clinic until they are cleared.
PRECAUTIONS WE ARE TAKING
At Shift at Brisbane Natural Health we take COVID-19 very seriously. We have produced internal documents to help our team to minimise the risk to you. This includes:
- Offering hand sanitiser on entry and exit points of the clinic
- Regularly wiping down surfaces (reception desks, door handles, clinic room surfaces) with alcohol wipes to kill any potential viral particles.
- Screening patients to ensure high risk people do not come into the clinic.
- Ensuring that our team members stay at home if unwell, and get tested for COVID-19 and cleared before they return
- Educating our clients and the general community about safe hand washing practices and social distancing guidelines.
APPOINTMENTS AVAILABLE IN THE CLINIC
At this stage, we currently have the following appointments available at Shift at Brisbane Natural Health:
- Holographic Kinetics
At Shift we offer virtual appointments to patients worldwide, so this is not new for us. We use an online video conferencing tool called Coviu or can even talk over the phone. Many of our clients are taking up these options at the moment so they can continue their journey to shift.
You can access these services virtually/online from wherever you are:
- Naturopathy – supplements can also be posted to you
- Hypnotherapy – very effective even if you’re not in the room
- Nutritional Coaching
I’M WORRIED ABOUT COMING IN, WHAT ARE MY OPTIONS?
If you’re concerned about coming to the clinic, we’d recommend booking a naturopathic appointment where we can address your issues and post you supplements without any contact. We have conducted thousands of online appointments and the results you will get are just as effective as if you were in the room. See what naturopathy can help with here.
For emotional wellness support, our counsellor and hypnotherapist Rebecca Eather can help you via video or phone, without you ever coming in to the clinic.
SUPPORT FOR THOSE IN NEED
We recognise that for a lot of people out there this is going to be one of the most difficult times of their life. Many of our clients own small businesses or work in areas that will be severely affected by this closedown.
For those impacted by the virus directly and in need of support, we are offering some limited complimentary appointments to help people cope. If you’re in need, please contact us and we will see what we can do to help.
To talk about your options more please contact the clinic on 07 3367 0337 or email firstname.lastname@example.org
We look forward to helping you through this difficult time. Thank you so much for your understanding and support.
Founder and Principal Naturopath at Shift
At Shift, we live and breathe health. So of course, with the increased risk of the Coronavirus. we want to ensure we can support you the best that we can.
One of the biggest challenges with this virus is the unpredictability of it. The numbers we are seeing in Australia are still very low, however it is important that we take every measure we can to halt the spread of the virus.
At Shift we are keeping a close eye on the situation and taking measures to keep you safe. At this stage Shift at Brisbane Natural Health remains open. While natural healthcare cannot prevent you from contracting the virus, we know it has a vital role in supporting your general health and immune function.
What we know about COVID-19 is that those that are at risk of death from the virus are mostly vulnerable populations – the immunocompromised, the sick and elderly. We believe that natural health care in the form of the correct dietary recommendations, treatments and specific supplements can help you to be more robust, which can only be a good thing in the case that you do contract the virus.
The most important thing for you to do, is to follow these guidelines that you have undoubtedly seen by now. But in case you haven’t, remember that this is the best form of defence.
- Wash your hands frequently with soap and water for at least 20 seconds (hint: this is singing happy birthday to you twice).
- Cough or sneeze into the inside of your elbow, not your hands.
- Avoid touching your face. This can be tricky as we subconsciously do it all the time, but this is how you can pick up the virus and have it enter via your mouth, nose or eyes.
- If someone is coughing or sneezing then maintain at least 1 metre between yourself and them.
- If you have a fever, cough or difficulty breathing then seek help immediately from a GP, who can organise testing.
We also ask respectfully that if you feel unwell at any stage, that you do not visit Shift at Brisbane Natural Health, but contact us so we can discuss what we can do to help you, including virtual options.
For our virtual clients who have only online appointments, nothing will change. If our team needs to become quarantined for any reason, then they will conduct your appointments from home.
For our Brisbane clients, should your practitioner be affected with the coronavirus then we will notify you immediately. Your safety is our highest priority and any team members that are at high risk according to government guidelines will not be able to come into Shift at Brisbane Natural Health for the quarantine period.
For our naturopathic clients, we are able to conduct your appointments either in the clinic or online. For some clients online appointments are preferred at this time, and this is a service we are able to provide to any of our naturopathic clients that wish to take us up on this offer.
Complimentary 15min immune defence plan appointments
While natural health care cannot prevent you from contracting the coronavirus, it certainly can help with general immunity. While there is no research on herbs and supplements on this specific strain of virus, there is plenty of research on herbal medicines and nutritional supplements for similar viruses (enveloped viruses) and for enhancing components of the immune system that can help your body to fight the virus, should you contract it.
In addition to this, if you have been diagnosed or have a suspected case of the coronavirus, we can prescribe you herbal remedies and nutritional supplements to help with the specific symptoms (like supporting lung function for instance).
To book one of these, call us on 07 3367 0337 or email email@example.com and we will organise this.
In summary, Shift’s immediate action for the coronavirus is the following:
- All naturopathic appointments have the option of being online.
- You have the option of getting your supplements posted to you, or picking them up from the clinic.
- We will be offering complimentary 15min phone appointments for ALL clients with our naturopaths, to discuss options to support your immune system during this time.
- Appointments at our Brisbane clinic are still available as usual, unless notified otherwise.
- Non-naturopathic members who become unwell during this time and must self-quarantine, are able to put their payments on hold, or switch to a naturopathic membership (if relevant) and receive care for the current situation.
We will update you as things unfold, and thank you for your consideration in these crazy times!
One last thing…
At Shift we believe that your thoughts and beliefs have a ripple effect into your health and your life. There is a lot of fear and uncertainty going around currently (and a severe lack of toilet paper). Your inner world affects your outer reality so the best thing to do in these times is to take a cautious approach without getting too caught up in the fear of what may or may not happen. While we do need to take measures to protect ourselves remember that numbers are still very low in Australia and even if you do contract the virus your chance of severe illness is still quite low.
Picture yourself in good health, with a robust immune system, and make your inner dialogue match this reality.
And please reach out if you have any concerns!
In thriving health,
Katherine Maslen and the team at Shift.
Acupuncture for Ankle Sprains
Ankle injuries are a very common orthopaedic injury. Most ankle sprains heal with conservative treatments like RICE therapy (rest, ice, compression and elevation) however for many people that do not heal as quickly as expected the next step for treatment can be unclear. Whether its a sprain or fracture acupuncture is an important form of treatment to consider when recovering from an ankle injury.
Have you suffered multiple ankle sprains? Do you roll your ankles easily? Is there some swelling that just won’t go away following an old ankle injury? Are you finding that your ankles feel weak and unsteady walking on uneven ground? If so – acupuncture might be the answer to address those new or old ankle injuries.
Why is my ankle taking so long to heal?
It isn’t uncommon to hear this question? A common misconception is that a broken ankle will heal slower than a sprain. The fact of the matter is a bone fracture usually takes six to eight weeks to heal, while a ligament sprain can take between three and six months to heal. The time difference in healing a bone versus a ligament all comes down to blood flow. Bones have a much better supply of blood to assist healing, whereas ligaments have a poor supply and naturally take longer to heal.
Acupuncture treatment for ankle instability
The most common cause of ongoing ankle instability is:
- Inadequate rehabilitation,
- A sprain that has been left untreated,
- repeat sprains on the same ankle
Following an ankle sprain, it is recommended that you seek medical advice as soon as possible. Often what starts off as a simple grade 1 sprain can end up a severe grade 3 sprain if left untreated. This can lead to deactivation of the muscles that support the ankle and ongoing stability problems in the long-term. Acupuncture can help to stimulate these muscles and help them function at their optimal level again.
How does acupuncture benefit ankle pain?
Stimulation of acupuncture points can increase blood flow to the injured area and bring nourishment to the tissues to promote healing. Acupuncture is very effective in alleviating pain, improving the range of motion and decrease. A combination of acupuncture, moxibustion, electrical stimulation and Chinese liniments can be very effective for both acute and chronic ankle injuries.
How do I know when my ankle is healed?
When it comes to ankle sprains, the key sign of healing is stability with use. Here are 5 signs that you haven’t fully recovered from your ankle injury.
- Limited range of motion (dorsiflexion)
- Unable to weight bare on the ankle confidently without pain
- Difficulty balancing on one leg with the sense that the ankle is going to give way
- Pain with running
- A general lack of confidence in the ankle
Shin splints or Tibial Syndrome is one of the most common running injuries that I see at Shift. It can affect both professional and recreational athletes equally and it’s not only runners that get affected. Tennis players, basketballers, indoor soccer players, netballers, all those high impact knee jarring sports. A simple change to your training routine can be the change that brings on the symptoms.
WHAT CAUSES SHIN SPLINTS?
The most common cause of Shin splints that I often see, stems from an increase in the intensity of training programs, a change to harder running surfaces or running hills regularly. All of these can increase your risk of shin splints. The following conditions can also put you at a higher risk of getting shin splints:
• Flat feet (overpronation)
• Shoes that lack support or don’t fit correctly
• Weak core muscles, hips or ankles
• Not stretching before and after exercise
TYPES OF SHIN SPLINTS
There are two types of shin splints:
1. Medial shin splints – common among people who have a collapsed medial arch or flat feet. This is the most common type of shin splints and often effects the lower 1/3 of the inside of the shin.
2. Anterior shin splints – this type is more common with runners who over-train on hills, as it requires repetitive use of the tibialis anterior muscle. Ironically, pain is typically worse when running downhill.
HOW ARE SHIN SPLINTS MOST COMMONLY TREATED?
The keyword here is “treated” and should be replaced with “resolved”. Unfortunately, conventional Western medicine techniques don’t do much for treating shin splints. While the following methods are routine, they don’t actually get to the root of the cause and once most athletes return to exercise the original injury will resurface, sometimes leading to more extensive damage.
The most common approach to treatment is icing and resting the injured leg, and also using painkillers or anti-inflammatories. Herein lies the most obvious challenge. Telling a runner to stop running and expecting that they will adhere to the advice. Well, I have met a few runners and athletes in my time and this is near impossible for most.
In a desperate attempt to rid themselves of the pain, some people are forced into making questionable choices along the way. Usually, the first step is to invest in a different and usually more expensive pair of running shoes. Next people try different stretches or go and spend a small fortune on orthotic interventions. The most concerning approach from my point of view, however, is the reliance on the use of non-steroidal anti-inflammatory drugs (NSAIDs). These days we just want to get on with things and don’t realise that we are just masking the pain and indirectly causing more damage in the long run. Often people will continue running and masking symptoms with NSAIDs. This, however, can lead to more severe micro-fractures or compartment syndrome.
WILL TAKING A REST FROM RUNNING SOLVE THE PROBLEM?
Even with complete rest, the pain can take 6-8 weeks to resolve but the problem usually manifests itself again very quickly after resuming running.
ACUPUNCTURE FOR SHIN SPLINTS
There are a variety of techniques that different acupuncturists employ for treating shin splints. Regardless of the system used, the goal of acupuncture is to promote circulation, loosen the muscles around the tibia and prevent recurrences of the problem.
HOW TO KNOW WHEN YOUR SHIN SPLINTS HAVE HEALED?
I often get this question and it is mostly due to prior failed attempts in their return to training. The best indicators that you can confidently return to your exercise routine is:
• The affected leg is as flexible as your non-affected leg and feels just as strong.
• You can now put excessive weight on the leg that had the shin splint without pain.
• You can exercise without pain.
A random controlled trial from 2002 found acupuncture to be more effective than any other combined therapy.
Acupuncture & Tibial Stress Syndrome [Shin Splints]. Journal of Chinese Medicine 2002 vol 70.
Now that warmer weather has arrived leaving us in no doubt about the arrival of spring we turn to new rituals. Packing away our bulky winter woollies, making room for lighter brighter clothing. The slow cooker tends to be stored in the back of the cupboard, fresh salads replacing slow-cooked soups, and the inevitable renewed gym membership to give ourselves a body overhaul for summer. These are all the external signs that spring cleaning is underway but what about internal signs? Do we pay attention to what is happening on the inside? With the renewed burst of energy and lightness, that spring brings it is a good time to consider giving our internal workings an overhaul and tune-up.
In assessing how our internal health is checking our skin, hair, general vitality and alertness are a good way to go. Changes happening inside will be evident externally and dull skin, brittle nails and a general feeling of lethargy are strong indications that an internal ‘spring clean’ and tune-up is in order.
We often have a perception that a detox involves giving things up and living on lettuce leaves and consuming some disgusting concoctions each day. But this is not the case, as an abundance of vital and beautiful fruits and vegetables start to arrive at the supermarket, putting together a detox and giving your body an overhaul can be a tasty, inspiring and invigorating thing to do.
Starting the day with drinking some warm water, apple cider vinegar, lemon juice, a dash of maple syrup and cayenne pepper, this kick starts your liver, digestion and gets you ready to begin a day of nourishing yourself back to energy and vitality.
Do an inventory of the following foods and see how many are in your current diet.
Check your Omega-3 intake. These are an essential fatty acid, anti-inflammatory and necessary to take either as a supplement or in food. Our bodies don’t make them. For the best sources, try fish oil or algae and flax oil if you are vegan.
How is your essential vitamin and mineral intake
Daily B vitamins generate energy, are absorbed in our gut and can be overly consumed under times of stress and alcohol intake. Having sufficient B vitamins will help manage stress and balance your overall mood. Brewer’s yeast and whole grains are rich in B vitamins while meats are high in B12. Fresh fruit and vegetables contain essential B vitamins.
Herbs and Spices for detoxing
Incorporating detoxifying spices and herbs. Dandelion, turmeric, milk thistle, and nettle all support the liver by circulating nutrients. These can be incorporated into the diet in dandelion coffee, replacing caffeine, Tumeric lattes, with nut milk, getting rid of dairy, adding bitter greens to your salad will stimulate your digestion.
Feed the gut
Lactobacillus acidophilus and Bifidobacteria Bifidus ar a couple of the bacteria that keep the digestive tract and immune system healthy all year round. In addition to supporting good health, pre and probiotics produce vitamins that assist with digestion. If you’re lacking the correct balance of bacteria you may find yourself bloated, craving sugars and generally feeling flat and off. The coconut of water Kefir, kombucha, coconut yoghurt, Kim Chi, Sauerkraut and other fermented foods are essential to maintaining a healthy immune and nervous system.
Building Vitamin D
Get outside! Sunlight converts on the skin to vitamin D, having a healthy liver is essential for this process. Vitamin D is fat-soluble and often best consumed as supplements or through foods like eggs, salmon and soy.
Eating bitter greens, like endive, arugula, rocket and peppermint all help with digestion, encouraging the production of stomach acid and the release of bile. Having some water or mineral water and Angostura bitters with a meal will also support digestive enzymes. If you’ve been feeling constipated or bloated these past few months, it may be time to start eating more bitter foods.
Try to moderate exposure to toxins found in animal-sourced foods. If you eat meat, opt for meat that’s free of antibiotics and hormones — just make sure you read these labels on the packaging. Switch things up and reach for colourful vegetables and fruits throughout the day. Buying organic fruits and veggies limits toxin exposure, but there are some foods like avocados and watermelon that don’t need to be bought organic. Check out the dirty dozen and clean 15.
Moving everything through
Eating soluble fibre helps to keep you full while slowing digestion to balance your blood sugar. As soluble fibre moves down the digestive tract it absorbs water and helps the body eliminate hormones and cholesterol. Try foods like avocados, kidney beans, peaches, prunes or oat bran. Include some Chia seeds in your day.
Balance body, mind and soul
Try and find something in the gym that works for you, yoga, Pilates, boxing. Whatever it is. Not only will working out give you more energy, but your body and mind can destress as well. Find a gym with a sauna to speed up your detoxing process.
Get the right advice
Often no matter how good our intentions are going it alone can be challenging. That’s where the team at Shift at Brisbane Natural Health can support you on your journey and be the best version of you. Our Naturopaths can put together a program that will work for you. Checking your digestion, thyroid, hormones and other organs and providing additional support where needed. This way once you start you know that you will end up in a better place when you complete your own personal ‘Spring Clean.’ The emotional wellness team can help you check your emotional baggage and create clear space and clean page to move into Spring with.
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