Category Archives: Energy

It’s Time To Kick Off The Shoes And Go Barefoot

These days walking Barefoot is a foreign concept. Most of us wear shoes everywhere we go; around the house, in the car and outside.

Did You know that by constantly wearing shoes you are missing out on some pretty great health benefits?

Next time you are outside remove your shoes and walk barefoot on the ground in particular on the grass if there is some close by. There is a name for this, It’s the action of feeling the soles of your feet connect with the surface of the Earth. It’s called Grounding and has a “feel good” effect similar to that feeling of the warmth of the sun on your skin.

Humans are electrical beings and we produce positive charges on a regular basis. If these charges are at an excess, they have the potential to oxidise and become harmful to our health.

The Journal of Alternative and Complementary Medicine published results that showed within the surface of the Earth there is a limitless and renewed amount of free electrons due to the global atmospheric electron circuit. So the Science behind the positive effects of grounding are that when we walk barefoot on the ground, our feet are able to absorb the Earths negative electrons.

Over time technology and introduction of modern lifestyle essentials have “removed” us from mother nature and as result disconnected us from the electrical potential of the Earths surface. We continually sleep off the ground, we wear shoes with rubber or plastic soles and in turn are removing ourselves from the electrical environment stabilisation of cells, tissues and organs.

Specialising in Stress and Sleep Issues, this is where barefoot walking really excites me. Evidence from research supports the theory that the negative potential from the Earth can support a “stable internal bioelectrical environment which means the body as a whole will be functioning better. In particular the effects may enable regulating of the natural body clock via secretion of Cortisol.

Research suggests that walking barefoot outdoors will encourage free radicals to be neutralised within the body helping inflammation to be reduced both at an acute and chronic level. Results published in the Journal of Environment and Public Health showed that Grounding had positive improvements on the following health issues;

  • Sleep Disturbance
  • Sleep Apnoea
  • Chronic Muscle Pain
  • Joint Pain
  • Rheumatoid Arthritis
  • Respiratory Conditions Such As Asthma.
  • Stress
  • High Blood Pressure
  • Premenstrual Syndrome (PMS)
  • Stress
  • Energy
  • Immune System Acitivity
  • Fasting Glucose Levels In Diabetics

The Journal of Environmental and Public Health states that grounding may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress, ANS [autonomic nervous system] dysfunction, inflammation, pain, poor sleep, disturbed HRV [heart rate variability], hypercoagulable blood, and many common health disorders, including cardiovascular disease’’.

So how do we reap these benefits from this barefoot task?

Researchers suggest that if you are aiming to reduce pain and stress you may see results walking barefoot for 30 to 80 minutes daily. So next time you are outside please, take off your shoes and absorb Mother Natures negative electrons.

References
Journal of Alternative and Complementary Medicine. 2007 Nov;13(9):955-67
Journal of Environmental and Public Health. 2012; 2012: 291541

Why You Should Trust Me as Your Naturopath

Naturopaths have gained popularity in the past few years with more and more of the public seeking natural health alternatives. But which Naturopath should you see? Well I want to share my experience with Natural Medicine and Why You Should Trust Me as Your Naturopath.

When I was 16 years old I was constantly run down,  I was the girl with tonsillitis, just ask my friends from high school. I skipped meals, I over exercised and I craved sugar all the time. I also did not think Sleep was important and would regularly run off 4-5 hours sleep. Needless to say I was constantly tired. On the outside I seemed to be “healthy” only just with a lower immune system than most kids my age. But I was always eating salads, would refuse lollies or chocolates when offered in social scenarios and I kept active playing lots of sports and exercising to keep slim.

It wasn’t until I saw a Naturopath, that I realised what healthy felt like.

My Mum took me a long to a clinic in Mt Lawley and I remember seeing the Naturopath call us in and her skin looked immaculate. She was very slim and full of energy. I immediately thought I trust this lady, I need to take her advice. She put my views on being healthy into the bin and started telling me truth.

 I was like most teenage girls, I read Cosmo, wanted to be skinny and believed every TV and Celebrity when they said what you should do to lose weight. I assumed eating a bowl of just right and flavoured yoghurt in the morning was healthy because that’s what it said on the packaging? I also thought leaving protein out of my salad was better for me because it was nice and light and I didn’t feel “full” after eating it. I thought I needed to exercise constantly even when I had tonsillitis because otherwise I would get fat.

All these things were sending me down the path to ill health and thank god I saw Natalie when I did. She treated me with herbal medicine, fixed my nutritional deficiencies with healthy eating and nutritional supplements.

Year 12 came along and we were all advised we should be applying to Uni’s and going to their open days to learn more about our preferred courses.  As I lined up behind 50 eager 17 year old girls at the Mass Communications and Commerce Line I thought “is this how popular this course is, geez going to be a tough industry “.

The next week I visited an open day for a Natural Medicine College, where I fell in love and my passion came alive. As I sat and heard the lecturers speak it all made sense and something inside me made me feel comfortable and it felt right. I then went into another room where a final year Naturopath student gave me a complementary Iris reading, This final year student shared information about my low immune system and eating habits that she would not have known. She told me to eat more protein and that I needed to stop eating in a hurry.

This was the icing on the cake where I just knew it was for me.

6 years later I became a fully qualified Naturopath and was eager to start my own business and help clients just like my Naturopath helped me. Unfortunately there was one aspect of being qualified that my training had not prepared me for..starting a small business!

The day to day hardships of running a small business alone soon became a reality and I had to seek full time work in another field to supplement an income while I built a client base up after hours and weekends. 3.5 years later I am in a much nicer position working more hours in my business than ever before and enjoying every second of it.

Life is busy, stressful, hard and a huge emotional rollercoaster…even for a health professional! When times are tough we have to sit back and tell ourselves all the things we tell our beautiful clients. We have to take off our practitioner hat from time to time and spend some time on ourselves and focus on what our own body is telling us.

I specialise in Stress and Sleep issues because I know first hand exactly how those two aspects of health can affect your quality of life.

I have been the stressed run down sugar craving person that regularly walks into my clinic. I know what herbs work because I take them myself, regularly! If I had not used natural medicine to heal myself I worry about the path I would have gone down, because I would still be that person believing every TV show, magazine article and celebrity endorsed diet which are not true representation of health.

If this sounds like you then please let me to show you how it feels to get through your day with energy and a calm state of mind.

Being Healthy is a Lifestyle not a diet

Being Healthy Is A Lifestyle Not A Diet

Have you tried every diet under the sun and still end up putting on weight or ending up heavier than when you started?

There is no quick fix when it comes to being healthy and crash or fad diets that limit food groups or cause you to starve yourself will only cause you harm in the long run. You have to Be Healthy to Lose Weight. You need to change your way of thinking and remember being healthy is a lifestyle not a diet. If you have imbalances in your body and have a large amount of inflammation your body will do everything it can to prevent shedding fat.

EAT FRESH

Take a look at that packet you just bought off the supermarket shelf and see what ingredients are listed to make sure it is able to sit on the shelf and not go off? I bet there is salt, sugar and probably some preservatives right? Maybe a lot of preservatives? Now think about how your body is going to digest these ingredients, are they going to fuel your body with nutrition or are they going to throw in empty calories and increase acidity? Fresh is always best! Know what you’re eating and make things in the kitchen. Listen to your body when you eat food, are you experiencing bloating or burping soon after? Are you running to the toilet? Your body sends you signs every day to let you know if your meals are being digested well or if there are any issues. You wont notice these signs if you are always eating on the run and rushing to inhale each mouthful so your stomach won’t grumble in your next meeting. Schedule a 20-30 minute meal break in your working day, sit down, focus on what you’re eating and enjoy your meal.

MOVE EVERYDAY

Ever see those “fit” people who are always at the gym?

Well they look fit because they exercise regularly every single week. Exercise is so important to incorporate into your daily schedule. Yes I know you are busy, we all are! I guarantee you there is someone much busier than you who still make time to exercise. Exercise is not just to lose weight. Exercise reduces stress, produces endorphins which help us feel happy, improves our sleep and increases our energy levels. Is that enough reasons? Our bodies were made to move regularly! Have you seen what happens to a dog that doesn’t get his regular walks? He gets borred, sick, destructive and may even try to escape!

SLEEP IS A PRIORITY

We are so lucky to have the best medicine which is free and available to us every single day no matter where we are in the world. That medicine is sleep! I continue to tell my clients to make sleep a priority. Too many of us try and do one last task or send another email after we finish dinner which always takes longer than expected. For optimum body function, Adults require 8 to 8.5 hours of solid sleep. This doesn’t mean retiring to bed 8 hours before your alarm is set. It means 8-8.5 hours of us lying down with our eyelids closed asleep.

HYDRATE REGULARLY

Our bodies are 70% water without it we would not be able to survive! Dehydration can affect the ability to detoxify our blood. It can also impact the natural circadian rhythm in the body leaving us energetic when we should be retiring to bed. The brain is protected by outer membranes which consist of fluid. During dehydration, these membranes loose moisture and cause headaches. If you think water is boring to drink, add fresh fruit to your drink bottle (Goji berries, strawberries, lime or lemon). You should not get to the point where you feel thirsty or drink so much that your urine is completely clear. Aim for 8 glasses of water a day and drink gradually throughout the day!

REPEAT these steps every single day to live your Life with energy and your weight will naturally come off.

How Much Water Should I Be Drinking

How Much Water Should I Be Drinking?

How much Water is enough?

Almost every client I see admits to not drinking enough water daily. It is one of the most easiest and cost effective things to do but yet we all seem to struggle with reaching out required intake. Every body is different. The intake of water should depend on that person’s level of physical activity, general health and caffeine intake.

Aim for Eight

The general requirement is 8 glasses, which equates to roughly 2 Litres daily. This should be used as a rule of thumb. If you are someone who works outside or is a very physically active person, you should be drinking this as a bare minimum.

Dehydration can affect the ability to detoxify our blood. It can also impact the natural circadian rhythm in the body leaving us energetic when we should be retiring to bed. The brain is protected by outer membranes which consist of fluid. During dehydration, these membranes loose moisture and cause headaches.

Coffee increases water loss

Coffee is something most people do not take into account when they think of their hydration levels. Caffeine is a diuretic which means it encourages water loss. This means for every cup of coffee you drink, you need to replace with an extra glass of water (on top of your minimum 8 glasses). Try and limit your coffee intake to 1 cup daily to prevent dehydration and loss nutrients.

Do not let your urine be completely clear

As a general guide drink water gradually throughout the day. If you cannot avoid coffee make sure you pour a glass of water as soon as you make or buy a coffee and drink it down.

Hydration is essential especially during the warmer months. Make some healthy water habits into your daily routine. Drink a glass of water first thing in the morning. Buy a stainless steel drink bottle and do not leave the house without it!

Better sleep | Naturopath Bullcreek | Perth

Better Sleep In Six Steps

Better Sleep A Foreign Concept?  Not Any More

Sleep is arguably the most important aspect of your health. During sleep we enable adequate time to remove toxic by products in our brain which is required to prevent conditions such as dementia. Normal liver function is dependent on sleep to build and synthesize cells. Growth hormone production occurs while we sleep to build muscle cells and repair injured cells. Adequate sleep will normalise our appetite by controlling the hormones leptin and ghrelin. These hormones control the feeling of hunger and tell us when we have had enough to eat. Therefore when we do not have enough sleep it can lead to weight gain due to an abnormal appetite.

If you lay awake in bed stressing about particular things or you are finding yourself waking through the night, here are 6 steps to follow to improve your sleep!

1. Move Your Body For Better Sleep

Make time for exercise! Physical activity has amazing health benefits such as improving mood and reducing stress levels. In regard to how exercise directly improves sleep still remains under investigation. Experts suggest that it may be due to the strong correlation between sleep disturbance and conditions such as depression and anxiety. Results from research show us that regular exercise has positive effects on these conditions which could be why there are similar effects from exercise on insomnia and non restorative sleep. If you are not a regular exerciser please know that a one off weights session or boxing class is not likely to have a immediate benefit. Research has identified that a regular exercise program may take several weeks to show significant improvement in sleeping patterns. However your initial session will be a great stress reliever and you will feel better as soon as you finish, so talk to your exercise professional to commit to mind and body benefits today!

2. Limit Your Coffee For Better Sleep

It is a well known fact that a cup of coffee will stimulate and provide a temporary energy boost. Caffeine inhibits adenosine activity which is a neurotransmitter that allows us to fall asleep. Caffeine effects this neurotransmitter in two ways preventing us from falling asleep and also affects the quality of the sleep. Caffeine stays in our system for long periods of time and there may still be approximately 12.5mg of caffeine 20 hours after drinking 200mg of caffeine. If you struggle severely with sleep, try to gently remove coffee all together. Gentle removal is advised to prevent caffeine withdrawals. If you cannot give up your daily caffeine boost make sure you are drinking it for enjoyment rather than to wake up and be sure to consume as early in your day as possible.

3. Drink More Water For Better Sleep

Almost every client I see admits to not drinking enough water daily. It is one of the most easiest and cost effective things to do but yet we all seem to struggle with reaching out required intake. Dehydration can affect the ability to detoxify our blood as well as impact the natural circadian rhythm in the body leaving us energetic when we should be retiring to bed. The brain is protected by outer membranes which consist of fluid and during dehydration, these membranes loose moisture and cause headaches. Water intake does depend on the individual and their level of activity but 8 glasses daily is the recommended intake. As a general guide drink water gradually throughout the day and do not let your urine be completely clear.

4. Food For Thought For Better Sleep

Tryptophan is a very important amino acid which converts into the hormone serotonin after consumption. Serotonin works very closely with sleep inducing hormone melatonin as well as noradrenalin and dopamine encouraging relaxation and positive emotional changes. It is essential to consume tryptophan rich foods regularly to ensure these processes for relaxation and sleep occur effectively. Tryptophan rich sources include spinach, cottage cheese, shellfish, bananas, kiwi fruit and pineapple.

5. Switch Off Your Phone For Better Sleep

Research has been showing us all the harmful effects of our increased use of mobile phones, laptops and tablets. One of the worst things we can do before we close our eyes is check our Facebook or emails. The radiation emitted from mobile phones has been suggested to activate the stress response within the brain causing alertness which in turn affects the ability to fall asleep. Aside from this checking emails or seeing something on Facebook that causes emotional stress or anxiety will cause the individual to think about this right before they close their eyes. Aim to check your phone for the last time at least 20 to 30 minutes before bed.

6. Eat A Small Dinner Early

Eating early allows your digestive system to breakdown the food and assimilate nutrients before you lay down to sleep. Eating a large meal stimulates production of digestive secretions and promotes blood flow to the stomach and intestines. Our metabolic system is programmed to be slowing down before bed so eating a meal late will stimulate it to start working again. The energy absorbed from the meal can also cause a surge in energy as blood sugar levels are elevated which can prevent you from falling asleep and staying asleep. Eat early and sleep well!

Salad | Naturopath Perth | Energy | Sleep | Nutrition

How To Make Friends With Salad!

Easy Salad?  It Sure Can Be!

I often hear from clients and friends that they find salads boring or they can’t feel satisfied from eating “rabbit food”. If you consider a salad as eating iceberg lettuce mixed with half a tomato, grated carrot and a bit of cheese then of course this is not going to jump off the plate at you. A salad should compliment any meal or be fulfilling enough to be the main meal itself. I have been a salad lover since pre teen years and experimenting with different ingredients has led me to enjoying some of the tastiest bowls of “Rabbit food” I have ever consumed.

Here are my tips on how to make that salad go from boring to sexy!

Make It A Rainbow

Salads should be visually appealing with lots of different colours. The darker the colour, the higher the level of antioxidants. Colours you should always opt for are dark green, purple, red and blue. If you enjoy a sweeter salad add a piece of fresh handful of chopped fruit or berries. Apples and pears team up nicely with rocket while blueberries and raspberries are a great addition to baby spinach based salads. The addition of fruit in a salad will satisfy any sweet tooth.

Texture Means Taste

Experiment with your salads by combining rough and soft textures. Add a mixture of raw baby spinach, raw broccoli, sprouts or beans with softly steamed pumpkin. Add raw seeds to the salads such as a handful of pumpkin seeds, sunflower seeds, chia seeds or linseeds. Bitter leafy green vegetables such as spinach, broccoli and brussel sprouts stimulate liver clearance and being raw means all nutrients are still bio available and not lost through cooking methods. Before you cringe at the thought of Brussels sprouts mix a couple of raw Brussels with ¼ raw cabbage in the next salad you make and you will not even notice they are there! Seeds are small superfood powerhouses packed with vitamins, minerals, good fats and proteins. The combination of soft and crunchy textures will make each bite interesting and leave your mouth watering for more!

Get Nutty!

Ever wondered why you get that overwhelming feeling of fullness or feel sick if you eat something rich and creamy? Well it’s due to the fact that fats fill us up very effectively. Unlike when we consume sugar, our body recognises fat in different foods and will let us know when we have eaten enough of it. Raw nuts are high in good fats especially Walnuts, therefore adding these to your salads will help you feel satisfied not to mention consuming the added benefits from nuts such as vitamins, minerals and proteins.

DIY Salad Dressing

Have you ever thought about how long that salad dressing was sitting on the supermarket shelf before you bought it? Well that dressing had an extended shelf life due to all the added preservatives and sugars. These put an extra load on our livers and are not very kind on our digestive system. To avoid this liver burden and improve the taste of your luscious leafy greens mix ½ a freshly squeezed lemon, lime or orange with 1 tablespoon of olive or flaxseed oil, Himalayan pink salt and black pepper. The freshly squeezed juice will add vitamin C to your salad which improves iron absorption while the oil increases your Omega 3 intake.

do I really need to take supplements | Naturopath Bull Creek

Do I Really Need To Take Supplements

Do I Really Need To Take Supplements?  I Eat Healthily!

This is one of the most common questions I get asked by clients in the clinic.

After breaking down their diet and analysing the actual quality of nutrition is usually not even close to the recommended intake. Unfortunately due to the changes in food production over recent years, the quality of our fresh produce is not like it used to be. Nutritional deficiencies are on the rise along with the increase in incidence of diseases like diabetes, heart disease and cancer.

Every body is busy and with this comes for the desire for convenience in regard to eating and meal preparation. Taking this into consideration most people want something that is easy to make, relatively cheap and tastes good. Unfortunately these options are not always healthy and in result we are seeing developed countries getting sicker.

So let me ask you, Did you eat at least 3 meals today which contained a good quality protein with fresh vegetables and a source of omega 3 fatty acids?

Were your snacks in between those meals made up of those same 3 key components?

If you said no, then I can assure you, you do need nutritional supplementation. Children, teenagers, young adults, middle aged and elderly all require adequate nutrition to live healthy and encourage a quality of life.

If you are low in energy, suffer with high stress or anxiety and you cannot fall asleep easily, you are in the right place.  Want to more information about how you can improve your sleep and energy?

Contact Kathryn here to book your naturopathic consult and stop guessing the answer to “do I really need to take supplements”!