AllisonR, Author at Optimal Family Wellness

Nourishing Your Gut

AllisonR — Sat, 03 Feb 2024 03:16:07 +0000

In recent years, scientific research has shed light on the profound influence of gut health on our overall well-being. Yet, despite its importance, gut health is often overlooked in our daily lives.

This article aims to change that. By understanding the intricacies of the gut and how it interacts with the rest of your body, you can take proactive steps towards a healthier, more vibrant life.

Understanding Gut Health

At the core of our well-being lies the gut, a complex and dynamic ecosystem that plays an essential role in more than just digestion. It’s a central hub for critical processes, including nutrient absorption, immune function, and even mood regulation. This remarkable system, home to trillions of bacteria known as the gut microbiome, is an unspoken hero in maintaining our health and vitality.

The state of our gut health can have far-reaching effects. A balanced and thriving gut microbiome can lead to improved digestion, enhanced immune response, and a positive impact on mental well-being. Conversely, an imbalance in this delicate ecosystem can be linked to a variety of issues, from digestive discomforts like bloating and irregular bowel movements to more systemic concerns like immune dysfunctions and mood fluctuations.

The Digestive System: The Body's Nutrient Processor

The journey to understanding gut health begins with the digestive system, a remarkable network that starts at the mouth and ends at the anus. It’s not just a simple tube; it’s a sophisticated system designed for a critical mission: transforming the food you eat into energy and nutrients, while filtering out waste.

As you consume food, it begins an incredible journey inside your body.

Mouth: Digestion begins here. Chewing breaks down food, and enzymes in saliva start the process of nutrient extraction.
Esophagus: This is the gateway that transports food from the mouth to the stomach.
Stomach: A powerful organ that uses acids and enzymes to break down food into a semi-liquid form called chyme.
Small Intestine: Here, most nutrient absorption occurs. Tiny villi and microvilli on its walls absorb nutrients and pass them into the bloodstream.
Large Intestine (Colon): It absorbs water and electrolytes, forming solid waste to be excreted.

Throughout this process, the digestive system communicates with other body systems, ensuring that nutrients are delivered where they’re needed and waste products are efficiently removed.

The Gut Microbiome

Imagine a bustling city within your gut, teeming with trillions of bacteria, viruses, fungi, and other microscopic organisms. This is your gut microbiome, a complex and dynamic community that resides primarily in your large intestine.

Far from being mere passengers, these microorganisms play a crucial role in your health. They assist in breaking down food, synthesising essential vitamins, regulating your immune system, and even influencing your mood and mental health through the gut-brain axis.

Each person’s microbiome is unique, shaped by factors like genetics, diet, environment, and lifestyle. A diverse and balanced microbiome is key to good gut health. It’s like a garden; the more variety it has, the more resilient it becomes.

An imbalance in the gut microbiome, known as dysbiosis, can lead to various health issues. Dysbiosis has been linked to digestive disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), allergies, obesity, diabetes, and even mental health conditions like depression and anxiety.

Maintaining a healthy microbiome is thus not just about digestive health; it’s about holistic well-being. As we move through this guide, we’ll explore how to nurture and sustain a healthy gut microbiome, paving the way for improved overall health.

Signs of an Unhealthy Gut

Bloating: A feeling of fullness or swelling in the abdomen.
Gas: Excessive flatulence can indicate an imbalance in the gut microbiome.
Constipation: Infrequent or difficult bowel movements.
Diarrhea: Frequent loose, watery stools.
Irregular Bowel movements: consistency, frequency, and appearance of bowel movements can indicate gut health. Both constipation and diarrhea are signs of distress.
Food Intolerance’s: difficulty digesting certain foods, leading to bloating, gas, diarrhea, or abdominal pain.
Unintended Weight Changes: gaining or losing weight without a change in diet or exercise habits.
Skin Issues: conditions such as eczema may be related to an unhealthy gut.
Bad Breath: also known as halitosis, can be a sign of dysbiosis in the gut.

While occasional digestive discomfort is normal, persistent or severe symptoms warrant professional medical advice. It’s especially important to consult your healthcare provider if you experience:

Changes in bowel habits that last more than two weeks.
Severe or persistent abdominal pain.
Unexplained weight loss or gain.
Blood in the stool.
Recurring heartburn or indigestion.

Gut Nutrition

Fibre Rich Foods

Fibre aids digestion, promotes regular bowel movements, and feeds beneficial gut bacteria.

Sources: Whole grains, legumes, fruits, and vegetables.

Fermented Foods

A natural source of probiotics, which help in maintaining a healthy gut microbiome.

Sources: Yogurt, kefir, sauerkraut, kimchi, and kombucha.

Lean Protein

Essential for repairing body tissues.

Sources: Lean meats, poultry, fish, tofu, and legumes.

Healthy Fats

Omega-3 fatty acids, in particular, can help reduce inflammation in the gut.

Sources: Avocado, nuts, seeds, olive oil, and fatty fish like salmon.

Foods to Avoid

Reduce intake of highly processed foods, artificial sweeteners, excessive alcohol, and foods high in saturated fats as they can disrupt the gut microbiome.

Berry and Yogurt Parfait

Ingredients:

Greek yogurt (rich in probiotics)
Mixed berries (high in fibre and antioxidants)
A sprinkle of chia seeds (excellent source of fibre)
A drizzle of honey or a sprinkle of cinnamon for sweetness

Preparation:

Layer Greek yogurt with berries in a glass. Top with a sprinkle of chia seeds and a drizzle of honey or a sprinkle of cinnamon.

Quinoa and Roasted Vegetable Salad

Ingredients:

Cooked quinoa (a good source of plant-based protein and fibre)
A mix of roasted vegetables like capsicum, zucchini, and carrots (fibre-rich)
Extra Virgin Olive Oil (healthy fat) and lemon juice for dressing
Fresh herbs like parsley or basil.

Preparation:

Combine quinoa with roasted vegetables. Dress with olive oil and lemon juice. Garnish with fresh herbs. Sprinkle your favourite seeds on top and serve with a couple of tablespoons of sauerkraut.

If you or your family are experiencing any of the signs of a digestive disorder, I would love to assist you. Click HERE.

Until next time

Allison

The post Nourishing Your Gut appeared first on Optimal Family Wellness.

Electrolyte Drinks; the Benefits

AllisonR — Wed, 01 Nov 2023 05:19:41 +0000

Electroyltes

Electrolytes are minerals with an electrical charge that our bodies need.

This group of elements, including sodium, calcium, magnesium, and potassium, plays vital roles in the body, aiding in hydration and supporting muscle, heart, and nerve functions.

You lose electrolytes every day when you urinate, sweat, or if you’re sick and experience vomiting or diarrhea. That’s when electrolyte drinks can come in handy. When electrolyte levels dip below normal levels, you can experience symptoms like fatigue, muscle weakness, headaches, nausea, blood pressure changes, cramps and more.

What Is An Electrolyte Drink?

Sports drinks were initially created to replenish electrolytes lost through sweating. However, commercial sports drinks like Gatorade and Powerade are often high in calories, sugar, and artificial ingredients such as sweeteners, flavours, and colours. As a result, there are better choices for those seeking a healthier option.

Electrolyte water and similar drinks are most beneficial for endurance athletes who complete long, high-intensity workouts or those who are sick and losing fluids.

Sugar, salt, and water help your body absorb fluids.

Nonetheless, many sports drinks contain excess sugar and insufficient electrolytes to replenish your body’s needs.

The point of an electrolyte drink is to maintain fluid balance in your body.

Appropriate fluid balance is paramount for maintaining the optimal functioning of various bodily systems. Water distribution in body tissues helps to keep your blood circulating, ensuring that vital organs receive the necessary nutrients and oxygen.

It also plays a key role in cognitive function, including memory and alertness, by keeping the brain hydrated. Fluid balance helps to regulate body temperature, allowing you to stay cool and comfortable in any environment.

Lack of proper hydration can lead to fatigue, weakness, and even serious health complications. It is essential to maintain adequate fluid balance at all times.

When to use electrolyte drinks

If you are sweating profusely, losing fluids due to illness, or failing to stay hydrated by drinking enough water, electrolyte drinks can be helpful.

It’s a good idea to drink electrolytes when you’re doing a challenging workout like a marathon or a triathlon. You can also benefit from electrolyte drinks if you’re doing any activity lasting more than an hour, such as a long run, hike, bike ride, heated yoga, or HIIT class.

When experiencing vomiting or diarrhea due to illness or hangover, it’s important to stay hydrated with electrolyte water or similar drinks.

How To Make a Healthy Electrolyte Drink at home

To make a healthy electrolyte drink, all you need is water and salt.

Extra points if you add potassium, magnesium, and a squeeze of citrus fruit for a salty taste between seawater and plain water.

Adding half a teaspoon of salt per half litre of water is a great starting place.

In combination with your sodium intake from food, this should help you reach a daily goal of 2–3 teaspoons of salt. (If you tend to sweat excessively, your daily requirements may be higher.)

Electrolytes On Keto, Paleo & Low-carb Diets

New research suggests many people –especially athletes and those following paleo, keto, or low-carb diets, are under-salted.

Individuals following a low-carb or keto diet must be aware that reducing carbohydrate intake can affect electrolyte levels in the body. Foods high in electrolytes, like fruits and vegetables, are not recommended on a keto diet that limits these essential minerals.

A body in ketosis processes electrolytes differently due to lower insulin levels, causing a diuretic effect that leads to increased loss of vitamins and minerals.

If you’re following a traditional ketogenic diet, it’s important to be mindful of your electrolyte intake when planning your meals. This is typically done by consuming keto-friendly snacks like pickle juice, soup, salmon, spinach, pumpkin seeds, or through powder form.

My personal favourites

LMNT

My favourite is the salted chocolate with hot water. I personally stock this brand; I love and use it myself, with all of the flavours available in my online store.

If you are located in the United States, you can buy the product directly from the button below.

Ultima

Contains no sugar, is calorie-fee and supplies you with potassium, sodium and magnesium; however, it is not in such high doses as LMNT.

Coconut Water

Add some salt to increase sodium intake.

I hope that you enjoyed this article.

If you need further support, please use the button below to book an appointment with me.

I look forward to supporting you on your health journey.

Allison

The post Electrolyte Drinks; the Benefits appeared first on Optimal Family Wellness.

Navigating the OCP

AllisonR — Sun, 21 May 2023 03:37:01 +0000

The Oral Contraceptive Pill (OCP) is very widely used, either as a contraceptive or as a treatment for hormonal complications.

What’s not so widely known is the many side effects it causes. Today’s article is all about these side effects, and I believe every woman who is on the pill, or thinking of using it, needs to know what the risks are to make an informed choice. Some of the more serious ones are blood clots, strokes and cardiovascular complications. However, it also depletes essential vitamins and minerals, contributes to inflammation and poor gut health, and has also been linked to many other negative symptoms.

Let’s take a look at a brief overview of the OCP and move into some of its effects on the body.

How does the oral contraceptive pill work?

Most women who go onto the pill mistakenly believe that it is the same as their own hormones. This is fundamentally untrue, as the substances in the pill are chemically derived foreign chemicals that do not have the ability to act like, or balance out, your natural hormones. Effectively what they do is chemically castrate a woman, through stopping her natural ovarian function. The result of this is a halt in the natural production of progesterone, oestradiol and DHEA. These hormones are essential for healthy brain, mood, muscles, bones, metabolism and of course reproductive function.

Unfortunately, the synthetic forms of estrogen and progesterone in the different types of OCP are different in their chemical structure to naturally made hormones. This means they act differently in the body. For example, natural estrogen produced in the body helps to regulate blood sugar and improve insulin sensitivity, whereas synthetic estrogen decreases insulin sensitivity and contributes to weight gain and metabolic dysfunction.

Blood clots and the OCP

It is quite well known that the pill increases a woman’s risk of blood clots and deep vein thrombosis, both of which can be life threatening. This also increases the risk of strokes and heart attacks. The newer progestins in some of the available pills are what carry the highest risk, however all OCP’s carry some risk of clotting.

The OCP depletes vitamins and minerals

There is quite a lot of research that shows that the pill can severely compromises nutrient absorption. Inflammation and poor gut health due to long term OCP usage create deficiencies in the following:

Vitamin C
Magnesium
Vitamin E
Zinc
Selenium
Tyrosine
Vitamins B6 & B12

These nutrients are essential for healthy hormones, strong immunity, happy moods, healthy reproduction and good liver function, all of which are compromised with long term pill usage.

The impact of the OCP on gut health

Recent research has shown that both the microbiome (bacteria within the gut) and estrogen metabolism are negatively affected by OCP use. We also know that the OCP creates a lot of inflammation within the gut, which increases a woman’s risk of developing Crohn’s disease, ulcerative colitis and irritable bowel.

Symptoms like the following are common in women who take the OCP:

Bloating
Gas
Diarrhea or constipation
Indigestion and reflux

Other side effects of the OCP

This is a list of common side effects of the OCP:

Hair loss
Weight gain
Acne
Increased anxiety
Reduced bone density
Recurrent thrush
Low or no libido
Shrinkage of the brain and clitoris
Reduced fertility, and difficulty getting pregnant after coming off OCP

This list isn’t exhaustive, but I want to make sure that you know it isn’t all bad news. If you are using or considering hormonal birth control, please make sure you do your research and are fully informed of all the benefits and risks.

There are other types of contraception available that do not carry the above risks and side effects, and I’m more than happy to guide you through these. There are also some wonderful natural treatment protocols that help to bring your hormonal system back into balance after being on oral contraceptives.

If this article resonates with you, and you would like to discuss your options, please book in to see me here;

I look forward to supporting you on your health journey.

Allison

The post Navigating the OCP appeared first on Optimal Family Wellness.

Vitamin D for Kids

AllisonR — Fri, 14 Apr 2023 23:04:01 +0000

Vitamin D is an important nutrient for our kids

Vitamin D is well known as a bone health nutrient and our ‘sun’ vitamin. However, we have learnt over the years that it plays an essential role in our children’s health, for everything from brain development and immune health to sleep and anxiety. This vitamin is now considered a pre-hormone because of its many hormone-like effects.

Let’s begin today by looking at Vitamin D and brain health for our kids.

Vitamin D and children’s brain health

This is a fascinating area of current research. Science has shown us that supplementing with Vitamin D has the potential to improve symptoms in children with both autism and ADHD. We also know through research that vitamin D is essential for mental health as well. Consistently lower levels of Vitamin D are found in patients with anxiety and depression.

In another study it was found that mothers of an autistic child, who then supplemented with Vitamin D, were less likely to have a subsequent child with autism. This is still an emerging area of research, but Vitamin D status is definitely to be considered for all growing brains.

Vitamin D and Children’s immune health

This is perhaps one of the areas in which Vitamin D is best known, alongside bone health. It’s believed many children are born deficient in Vitamin D, and that this may modulate their immunity, making them increasingly susceptible to frequent infections.

It’s also well known that a deficiency in Vitamin D is present in autoimmune conditions and may make children more susceptible to developing auto-immunity. Restoring Vitamin D to optimum levels rebalances the immune system and has also seen large reductions in the presence of autoimmune conditions and frequent infections in both children and adults.

As naturopaths, we consider Vitamin D a front-line defence nutrient for immunity in people of all ages. It helps protect our bodies against viruses and bacteria, as well as give protection against allergies, eczema, and intolerances. If your child has frequent infections or an auto-immune condition, it is well worth getting their vitamin D levels checked by your Naturopath.

Vitamin D and Children’s sleep

Interestingly, children with Vitamin D deficiency were found to have decreased sleep duration and poorer sleep efficiency. The same study also found that low Vitamin D status may upset circadian rhythms, and these children had delayed and later bedtimes.

Sleep is associated with a hormone called melatonin, and it is the production of this hormone that is affected by Vitamin D deficiency. We are getting a little sciency here, but before melatonin can be created, the brain must produce serotonin, which is our happy mood hormone. This means that a low level of Vitamin D can also cause mood disorders.

Let’s take a look now at how you can optimise your child’s Vitamin D levels naturally.

How to optimise children’s Vitamin D Status

There are several ways that you can safely and effectively boost the Vitamin D levels of your children.

Safe sun exposure

The optimal way of doing this is through safe sun exposure. Vitamin D is made when sunlight hits the skin and sets off a hormonal cascade. For this to occur efficiently, the skin needs to be naked and sunscreen free.

In Australia we have strong sunlight through the summer months, and so 10 minutes of sunlight on exposed skin (as much as possible) may be all that’s necessary. To avoid sunburn and damage, don’t do this during the hottest part of the day. In the morning before 10am, or late afternoons are the best times to expose naked skin to the sunlight.

During winter, the body needs longer to absorb the UVB rays and create Vitamin D. From 30 minutes to 1 hour is an ideal amount of time to enjoy sunlight on unprotected skin during winter.

Food

Vitamin D can also be absorbed through certain foods. Namely butter, eggs, organic liver, and oily fish. Grass-fed organic butter is the highest in vitamin D and good quality cod liver oil. We don’t tend to get heaps of Vitamin D this way, so combing this with sunlight exposure is recommended.

Supplements

Supplementation may also be appropriate, but you need to do this with the support of a practitioner to be certain you are getting the right type and dosage of Vitamin D for your child. Not all supplements are created equally; children need less Vitamin D than adults. Vitamin D is also fat-soluble, so the body does not handle it well when it is given too much.

In conclusion, the importance of Vitamin D for children’s health cannot be understated. I hope you found this information useful.

If you need further support to assess whether Vitamin D may be playing a part in your child’s health picture, please use the button below to book an appointment with me:

I look forward to supporting you and your child on your health journey,

Allison

The post Vitamin D for Kids appeared first on Optimal Family Wellness.

Natural support for kids with Allergies/Intolerances

AllisonR — Tue, 28 Feb 2023 23:19:05 +0000

So many of our children today suffer from either allergies or intolerance’s, and it can really dampen their quality of life. Recent data in Australia indicates that 10% of children under the age of 1 have a detected food allergy, and this number is only set to grow in the coming years. Today’s article aims to provide you with a basic understanding of allergy vs intolerance and some natural treatment options that can reduce the severity, duration and occurrence of reactions in your little people.

What is an allergy?

An allergy is a severe reaction, called an IgE reaction. It causes anaphylaxis, with very rapid onset. Only a very tiny amount of the allergen needs to be present for your child to react to this, and if anaphylaxis occurs you need an emergency EpiPen.

This kind of response is an immune system reaction, with large amounts of histamine released. This is what causes the common allergy reactions of:

Swelling
Difficulty breathing, wheezing
Hives or red itchy skins
Itchy, red, watery eyes
Vomiting and diarrhoea

What is an intolerance?

A food intolerance is an IgG response and takes up to 48 hours to occur.

So, a child could eat a food, and not experience symptoms for 2 days, which makes this type of reaction hard to pinpoint. Intolerances are not life threatening like allergies, and usually more than a tiny amount of the food needs to be eaten for a reaction to occur.

An intolerance can be immune system related, but is most often digestive system related, and occurs in the gut as a response to foods/substances.

Common intolerance’s symptoms include:
Headaches
Tummy aches
Diarrhea/constipation
Eczema
Mood swings/irrational behaviour
Bloating, tummy pains

How can you support your child through intolerance and allergy?

Firstly, if your child has an IgE allergy, you will need a medical plan from your doctor who can guide you on how to best manage this.

If, however, the allergy in question is something like hay fever, we will discuss ways to manage that below.

Food intolerance testing

If you suspect your child is reaction to foods, with symptoms like diarrhea, cramps, headaches, mood swings, skin rashes etc, then getting a food intolerance test is highly recommended. It will give you a list of foods and substances your child reacts to, which you can then eliminate from their diet.

You can contact me to learn more about this option.

Gut Health

Gut health plays a major role in whether your child will experience food intolerance’s, and in fact poor gut health can cause them to occur. The gut is also intimately linked to the immune system, so if there is a problem in one, chances are a problem will occur in the other.

There are several main area’s that we look at in order to improve your child’s gut health.

These are:

Making sure they have enough enzymes to properly break down food.
Gut bacteria, making sure they have the right balance of bacteria inside their gut, and correct this if not. We also look at making sure your child is having the right foods to feed healthy bacteria in their gut.
Gut lining. We look at making sure your child has optimal gut lining, which will help ensure food particles and proteins cannot get through into the blood stream and cause reactions.
Lastly we look at improving your child’s immune system through improving their gut health, and also through making sure they have the right nutrients present for strong immunity.

Working on your child’s gut health is best done with your Naturopath, and I’m happy to discuss this with you if you feel it’s relevant to you.

Foods rich in Quercetin

Quercetin is an antioxidant flavonoid, which has been shown to reduce the symptoms of seasonal allergies by reducing histamine and inflammation. It is also a great immune system support in general.

Eating foods rich in quercetin can easily be achieved by adding any of the following foods into your child’s diet regularly:

Apples
Berries
Broccoli
Grapes
Red onions
Cherries
Kale
Capsicums
The bonus is that many of these foods are also high in Vitamin C.

Add Local honey

Local honey can be a wonderful food for hay fever suffers, as long as it is tolerated. Local honey has a small amount of pollen from the local environment and can help you tolerate it much better, thus reducing symptoms.

Add fermented foods

This is a natural way to increase your child’s internal probiotic count, or good bacteria. Including a small amount daily gives them a natural gut and immune system boost.

The following foods are great fermented foods to try.

Natural yogurt
Kombucha
Kefir
Sauerkraut
Other fermented veggies & fruits

I hope you found this article helpful, and as always, please contact me if you would like to discuss your child’s health needs. I offer free discovery calls, or if you’re ready to book an appointment you can do so here.

The post Natural support for kids with Allergies/Intolerances appeared first on Optimal Family Wellness.

Stress in Motherhood

AllisonR — Fri, 10 Feb 2023 06:43:13 +0000

Motherhood, its a brand-new world with so many more responsibilities. When we become mothers its so easy to let our own self care habits fall by the wayside.

Meditation, who has time for that?

Make myself a smoothie, ah when?

But you see, it’s the habits and things that we do daily that either help us cope better with stress or deplete us further and send us into a tailspin of overwhelm. In today’s blog I’ll be focussing on some simple daily habits and lifestyle adjustments that will help ease your stress burden, and in turn create more energy and wellness within your body. Let’s start by looking at the breathe as a relaxation strategy.

Breathe Work

Your breathe has a direct link to your nervous system, and the way you are breathing tells your body to get into fight or flight mode, or to relax because you are safe.

If you find your breathing is shallow, ragged and quick, it’s telling your body to stay in fight mode.

You can immediately change this through practicing deep, slow, diaphragm breathing.

A slow in breath to the count of 4
Hold the breathe for 2
Slowly breathe out to the count of 4

repeated 10 times, this is a sure fire way to switch your nervous system into rest and relaxation mode.

The beautiful thing about this technique is that you can do it anywhere. Work, home, driving, at the park, literally anywhere you find yourself feeling tense and stressed.

Mindfulness & Meditation

This one may sound cliché, but meditation is truly powerful in your fight against stress. It has been proven to reduce stress levels, increase mental focus, improve sleep quality, reduce anxiety and improve compassion towards both yourself and others.

If you have never meditated before, you can try some simple guided meditations on apps such as Head Space and Insight Timer.

Reduce caffeine intake

This one isn’t always easy to hear, as many of us love and cling to our coffee. We know that it is helpful at times to improve alertness and mood. However, there is a downside to caffeine intake. It stimulates your body to produce more cortisol, a stress hormone, which can add a big load to an already stressed-out system. This can make relaxation seem near impossible.

If you love the warming satisfaction of a hot drink, try rooibois tea or dandelion root tea. Both are caffeine free and satisfying alternatives.

Food to reduce stress

Food can also be powerful in reducing stress in your body. This is due to your body requiring certain nutrients to make calming hormones. Foods that contain high levels of B vitamins, magnesium and calcium are a really great place to start. These include:

Wholegrains such as brown rice, quinoa, rolled oats, millet
Almonds, walnuts, macadamias
Sunflower seeds, pumpkin seeds, sesame seeds, chia seeds
Lots of green leafy veggies
Good quality fats are also really important to help combat stress:
Oily fish such as salmon
Nuts and seeds as above
Eggs
Avocados

Sometimes it’s also necessary to take these nutrients in supplemental form in order to bring your body back into balance. If your stress levels are really tipping you over into overwhelm, speak to me about what supplements would be beneficial for you.

Social Support

Spending time with friends and family is so important for mental health, particularly if you spend the majority of your time speaking baby and toddler. Having a warm drink, a good conversation, and some connection time with loved ones not only lowers your stress levels but nourishes your mind and soul as well.

Stop the scroll

It’s very easy to spend a lot of time on our phones, scrolling Instagram or facebook in an attempt to get some connection or down time. Unfortunately, we can often be left feeling deflated, not good enough, and in the comparison trap when we spend time on social media. Studies today show correlations between high social media use and poor mental wellbeing, including depression and moodiness.

Instead of reaching for your phone, ask yourself what else would bring you fulfilment? Perhaps what you really need is a walk with a friend, a great book to read, or a new hobby to stimulate your mind and senses.

We know many moments of joy as mothers, but there is also a fair amount of chaos that comes along with the territory. It’s important to nurture your own needs as a mum, to help reduce stress and improve your health and well being.

If you would like some tailored advice on how you can best reduce stress in your life, please get in touch with me today. I offer free discovery calls if you’d like to chat before booking.

The post Stress in Motherhood appeared first on Optimal Family Wellness.

Post Natal Fatigue

AllisonR — Wed, 04 Jan 2023 00:56:07 +0000

What is Post Natal Fatigue?

Fatigue is a word that new mums know well. Fresh new baby snuggles, deepened love, sleep deprivation and nutritional needs a plenty, we experience these things and so many more when we become parents.

During this transitional period, we truly need support around us, but these support structures are often lacking in our modern society. This can result in all too familiar fatigue, mood swings and depletion that many new mums face.

Today we are taking a deep dive into what this depletion is, the main symptoms to look out for, and some ways in which you can support yourself or another new mum in your life.

The term ‘Post Natal depletion’ was coined by Dr.Oscar Serrallach, and he states that it encompasses four key factors, which when combined together create post-natal depletion.

The four key factors are:
1. Stress
2. Social expectations
3. Inflammation and pre-existing health conditions
4. Environmental toxins

Before becoming mums, many modern women are already experiencing high stress loads. When you add on the role of creating a new human, birthing them, and feeding and caring for them, this level of physiological stress can tip a new mum over the edge. When you add in sleep deprivation, a lack of social support to help with household chores and no breaks from mothering, fatigue is very often the result. A lack of energy and enthusiasm often follows, and life can feel tough during this time.

Inflammation is a key hallmark of post-natal depletion and is also a consequence of it. This can cause any pre-existing medical conditions to worsen during this time, adding even more stress to the load.

Lastly, toxins are a big part of health. During the post-partum period we are especially sensitive to environmental toxins, those that come from our food and drinks, our skin and body care products, and the products we use to clean our environments.

The key symptoms of post-natal depletion.

When all the above factors are combined, they produce the following key symptoms:

Baby brain – or the classic brain fog
Poor memory and concentration
Severe fatigue/ exhaustion
Low sex drive, or very often none at all
Anxiety or depression
A sense of overwhelm
Inability to cope with daily life
Weight gain and inability to lose any weight
Physical signs of ageing progress, wrinkles, hair loss etc

Can post-natal depletion be treated?

Thankfully the answer is a resounding yes! With the correct supports in place, symptoms of post-natal depletion can be resolved, and women can experience great wellbeing and joy again! The factors that need addressing to treat post-natal depletion include nutritional health, energy, sleep and emotional wellness.

Let’s start with getting the right nutrients in.

Nutrition

Nutrition is huge for new mums. When your body receives the correct foods and supplements it can create energy, balance hormones, handle stress easier, achieve a balanced body weight and a whole lot more.

Some super nourishing foods that you can include regularly in your diet include:

Whole–grains. Particularly quinoa, buckwheat, millet and oats. Porridges are really good for new mums
Eggs, however you like to have them. Baked, fried, scrambled etc.
Smoothies with things like spinach, banana, seeds (chia, pumpkin, sunflower etc), frozen berries, avocado etc.
Salmon
Lots of slow cooked meals. Meats and veggies are very digestible when slow cooked.
Soups and stews with homemade bone broth
Beans and legumes
Fresh fruit and veggies, as much as you like of these.

Sleep

Sleep is really important for new parents, and I know some of you might feel like that is a joke due to babies not sleeping. It’s a big area to tackle, but luckily there are some simple things you can try that can give great results.

Start with limiting things like blue light and screens in the hour before bed, and making sure your bedroom is cool. Practicing relaxing activities like reading or meditation before bed instead of looking at screens can really help your body adjust to sleep time. You can work on sleep hygiene practices for your specific situation with your Naturopath. If the reason you’re not sleeping is because your baby isn’t sleeping, seek some assistance so that you can both get better rest.

Energy

Movement is one of the best ways to start building up more energy in your body. Gentle daily exercise after your first 6 weeks post-partum is a beautiful starting point.

Yoga, tai chi, walks in nature are all nourishing ways to begin moving. If you are severely fatigued and depleted, steer clear of all types of strenuous exercise and gym. Gentle nurturing movement will help both your body and soul.

Emotional support

The way a mum feels in herself is a huge factor in post-natal depletion and fatigue. Some mothers come to motherhood straight from high powered corporate roles or full-time employment, and this can cause them to feel that parenting their small babe is not adding any value to society in the way they are used to.

Self-worth can plummet during this time, and if you find yourself here, please seek some support. Counsellors, psychologist, life coaches or even a best friend who is good at listening can really help you. Reassessing your values and realigning to them can help you get back to a place of finding joy in the day to day of life.

If after reading this blog you feel you could be experiencing post-natal depletion, please head HERE to book an appointment with me today.

I look forward to supporting you to vibrant health.

Allison

The post Post Natal Fatigue appeared first on Optimal Family Wellness.

Stress and Your Body

AllisonR — Tue, 06 Dec 2022 03:21:11 +0000

Stress, how do you feel just reading that word?

A tightening in the body and a shallowness to the breath are the first signs you might notice. Stress is so huge in our modern world it’s become part of everyday life for many people. Today we are delving into the consequences that prolonged stress has on your body, and then going into some strategies and tools that you can use to help lessen its effects in your life. Let’s start with an overview of the 3 stages of the stress response.

The 3 Stages of Stress

Firstly, let’s look at what happens to your body when it experiences prolonged states of stress.

In the initial acute stage of stress adrenaline is released in large amounts within your body. This surge is meant to be short lived, however our modern lifestyles with huge workloads, deadlines, over consumption of caffeine, lack of sleep and constantly pinging technology prolongs this acute stage of stress. The effects of adrenaline on your body include increasing your heart rate and blood pressure, diverting your blood away from digestion, causing higher blood sugar levels and heightened alertness. You can imagine the daily dysfunction this can cause when stress is prolonged without reprieve.

The second stage of the stress response occurs when your body experiences high cortisol levels. This can further dysregulate blood sugar, cause muscle wastage and weight gain, high cholesterol and triglycerides and a whole lot more.

In the final stage of stress your body doesn’t produce enough cortisol. It’s been under so much pressure trying to keep up with the cortisol demand, that it just can’t anymore. This is often referred to as adrenal fatigue. In this stage you can experience a deep unrelenting fatigue, muscular stiffness and pain that is especially worse in the morning, and severe brain fog.

The most common symptoms of stress

Outer third of eyebrow falls out
Eyesight worsens
Muscles break down
Body fat increases
Blood glucose is dysregulated
Hair, skin and nails may be poor
Heart rate and blood pressure increase
Immune system dysfunction, frequent infections
Low mood or anxiety
Female cycle changes
Poor fertility
Bloating and digestive upset
IBS symptoms
Insomnia, poor sleep quality
Exhaustion
Brain fog

So far it can seem like prolonged stress is a lot of doom and gloom, however there is good news!

Read on to find out more.

How can I manage my stress levels proactively?

High and prolonged levels of stress are most often lifestyle related, and this means that we have some wonderful lifestyle interventions that can see you recover from high stress loads and go on to thrive. Some of these tools include daily movement, whole foods, lots of laughter, breath work and consciously making time for relaxation. Let’s have a look in a bit more detail at some of these.

Meditation practice

Meditation is a stillness practice that gives you time to relax your mind and find stillness within. It has been rigorously proven to reduce stress levels and soothe an overly busy mind. Some of the known benefits of this practice include:

Improved stress response
Relaxation
Lowered blood pressure
Reduced headaches
Reduction in mood disturbances such as anxiety and depression
Lowered reactivity to everyday life situations
Better attention and more presence and awareness in your daily life
And a whole lot more.

If you’ve never tried meditation before then short, guided sessions are a great entry point. 10 minutes is plenty enough for you to begin noticing a daily difference in the way you respond to stress. You may also notice that it also helps with mental chatter and reactivity.

Deep Diaphragm Breathing

There is only one way that science knows how to activate the parasympathetic nervous system (PNS), and that is through deep breathing. The PNS controls your ability to rest, digest and slow down. If you’ve never consciously used your diaphragm to breathe before, here is how you do it:

Place your hands on your belly button. Take a long, slow deep breath in through your nose to the count of 4 and pay attention to your hands. They should move up and outwards as your lungs expand and move your diaphragm muscles. Once your lungs are full, take a pause for a few seconds, and then let your breath out slowly and steadily through your nostrils to the count of 4. You will notice that your belly shrinks back in towards your spine on this exhale.

Once you’ve exhaled, pause again for a few seconds before inhaling once more. Repeat this slow steady breath 10 times and notice how different you feel after this practice. The beauty of this practice is that you can use it anywhere and in any moment that you feel yourself getting tense. It’s also wonderful to do when you get into bed at night, as it prepares you for a restful night’s sleep.

Eat Whole Food

The effect of food on your body and how it experiences stress is profound! By choosing wholefoods that are in the form that nature made them, you give your body the best chance of building resilience against stress. Fresh vegetables, fruits, nuts and seeds, wholegrains and organic animal products and meats give you all the nutritional building blocks for a robust body and stress response.

Also, lets talk coffee for a hot minute. If you are really stressed, it’s time for a coffee break. If you feel your stress is manageable, limit your intake to one coffee in the morning, so that it doesn’t affect your rest at night. This step can be a hard pill to swallow, as many of us are quite addicted to caffeine. Giving it a break though allows your body to recalibrate and will help you manage your stress load much easier.

Nature time

The natural world also has a profound impact on the human body and allows us to release stress and come back into balance with nature. Nothing else does this in quite the same way. When we immerse ourselves in nature and use all our senses to experience the moment, we allow our stress to be laid to rest for a time, and our mind and body to recalibrate. Going for a nature walk, taking an ocean swim, sitting in your garden, even doing some gardening, and enjoying the sunshine; these are all very beneficial in stress reduction and overall wellness.

If this article resonated with you and you are ready to reduce stress in your life for good, you can get in touch with me here:

The post Stress and Your Body appeared first on Optimal Family Wellness.

Natural immune support for children – cold & flu season be gone!

AllisonR — Thu, 28 Jul 2022 05:37:20 +0000

Supporting our kids through the winter is integral to the whole family’s wellbeing. With the right tools we can not only lessen the likelihood of constant sickness, but also treat colds and bugs when they do arise in a timely and efficient manner. Today we are going to take a look at how to best support children’s immunity with lifestyle tips, nutrition advice and natural medicine tools. Let’s start with a look at lifestyle adjustments.

Lifestyle adjustments to support your child’s immunity

Immunity is the bodies first line of defence against any type of invader, whether that be bacterial, viral, chemical or otherwise. In order for the immune system to function in an optimal manner it requires good nutrition, adequate rest, low stress levels and more. Some of the basic things that you can do to support your child in creating strong immunity include:

Ensuring they get adequate sleep and rest. This needs to be a priority, especially for young children who cannot manage this themselves. The body detoxifies and recovers during sleep, and not getting enough can create a big stress and lots of inflammation within the body, hence lowering immunity.
Eliminating junk food and foods filled with sugar. Most often this will be packaged foods and premade snacks. Instead of these, offer your child lots of fresh fruit and veggies in their lunch box, and homemade rather than store bought muffins and cookies etc. The foods your kids are eating play a large part in their overall wellness, and immunity is no exception.
Ensure adequate water intake. Immune cells swim in the lymphatic fluid, so being dehydrated can greatly affect this.
Sunshine. When the sun does come out in winter, get outside and enjoy it. This will help with vitamin D levels, which are essential for strong immunity.
Movement. Keep your kids active even in winter. If the body becomes stagnant, so does the immune system.

Nutrition for immunity

The key to providing a diet that is supportive of immunity is loads of fresh vegetables and fruits. The more colour the better, as this will ensure high antioxidant intake. Here are some other nutritional tips:

Add garlic into meals as often as possible. Ginger too! They help to fight off any unwanted infections.
Herbal teas with herbs such as echinacea and elderberry are wonderful for kids. Both as a preventative and when sick to help keep fluids up.
Chicken soup, veggie soup, stews with loads of veggies and protein are all valuable for immune health
Fruit every day – oranges, kiwis, mandarins etc.
Use homemade stock or bone broth in cooking. It is full of immune supportive nutrients.

Natural remedies for kids colds and flu.

When it comes to treating sickness in kids, here are my top tried and true remedies.

Echinacea. This is a very well-known immune supportive herb, and for very good reason. It is highly supportive of immune function and helps to reduce any inflammation and over activity of the immune system. It can be used in both viral and bacterial infections, and also as a preventative measure during the winter months.

Elderberry and elderflower. This is a great herb to use because it is high in antioxidants and other nutrients that help to boost your child’s immunity. It also boosts the bodies production of immune cytokines, making for a stronger defence against illnesses.

Probiotics. If your child constantly gets sick, they could have a bacterial imbalance in their gut. The immune system largely stems from the digestive tract, and so supporting this with the right strains of probiotics can really boost your child’s overall strength and resilience.

Vitamin C. Another well-known immune system superhero. Vitamin C helps to shorten the duration of colds and flu. It also supports various cellular functions of the immune system, contributing to stronger immunity overall.

Zinc. This mineral helps the body to fight off any invading bacteria or viruses. It also helps the body to produce healthy and strong immune cells and recover quicker from any illnesses.

Cod Liver Oil. This nutrient rich oil is very high in vitamins D and A, which are both essential for robust immunity.

Essential Oils. Eucalyptus and peppermint essential oils are wonderful in a diffuser or vaporiser to help clear the airways and sinuses. Especially at night-time when everyone needs some sleep.

Like with all natural medicines, you want to make sure you are getting reputable and pure brands.

If you need support to help your child with constant sickness, or to boost your family’s immunity in general, please get in touch with me to book an appointment. I can then provide personalised advice, and ensure you are getting the right products and correct dosages for your needs.

Allison

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Our story with CMV…

AllisonR — Thu, 16 Jun 2022 03:09:00 +0000

It’s one of those things you think will never happen to you.

Until it does.

Despite having two other living children, and a history of miscarriages, premature births and high-risk pregnancies, I had never even heard of cytomegalovirus, or CMV as it’s often called, when doctors delivered the crushing news.

My daughter was five months old, and we’d spent almost half of her young life in the NICU following her early arrival at just 28 weeks gestation.

She had microcephaly, failed her newborn hearing screening, was having difficulty feeding, and had been diagnosed with failure to thrive.

When the next lot of test results arrived, we discovered she was profoundly deaf bilaterally. As her health complications mounted, my mother’s instinct told me something wasn’t right.

Bella had so many feeding issues and just didn’t behave like my other children. There were lots of muscle control issues, and she wasn’t my first premmie.

So when she was referred to an ENT for assessment for cochlear implants, I pushed for an MRI of her brain, and her newborn screening bloods were recalled.

I received both results on the same day.

She had been positive for CMV at birth, and the MRI brain scan showed extensive damage as a result.

They estimated I must have contracted the virus at just eight weeks gestation.

I never had any symptoms of the virus, and the damage was never picked up in any of my ultrasounds during pregnancy.

I still clearly remember the day I was told, sitting in the office with the paediatrician and being told Bella had cerebral palsy, epilepsy and would have many life-long challenges.

I knew there was something wrong, but I didn’t expect all those diagnoses. She was just my little baby and still looked so perfect in my eyes.

It was such a whirlwind time because a week after being given this information my daughter went in for cochlear implant surgery. Given her prematurity, she was only 5kg and the ENT said she was the smallest patient he had ever operated on, but he did an amazing job.

It was heartbreaking to learn our little girl was going to have life-long challenges, but I am incredibly grateful for every day I get to spend with her.

I only had two precious days with our previous baby, a boy, who was born at 24 weeks, so every day we have with Bella is a blessing.

What is cytomegalovirus or CMV?

Cytomegalovirus (CMV) is a part of the herpesvirus family, and related to the viruses that cause chickenpox and mononucleosis (mono).

CMV Australia estimates one in two people have been infected with CMV by young adulthood, and up to 85 per cent of us will have it by 40 years of age.

Peaks of infection occur in children under two, especially those regularly in childcare settings, and during adolescence, with transmission occurring through saliva, nasal mucous, urine and sexual contact.

Once a person becomes infected, the virus remains alive but dormant, unless it is reactivated during a period of lowered immunity – such as pregnancy.

Studies have shown that 6 out of 1000 Australian babies will be born with congenital CMV infection and 1-2 of those 6 infants will have permanent disabilities of varying degrees.

These can include hearing loss, vision loss, small head size, cerebral palsy, developmental delay or intellectual disability, and in rare cases, even death.

How can people prevent CMV?

CMV will not cause severe symptoms for most people, but pregnant women should take steps to reduce their risk of exposure.

Regular hand washing with running water and soap, rubbing hands together for at least 15 seconds and drying thoroughly. Especially important after contact with young children, changing nappies, blowing noses, feeding children and handling children’s toys and dummies.
Don’t share food, drinks, utensils or toothbrushes.
Avoid contact with children’s saliva.
Use detergent to clean toys, counters, toilets, and other surfaces that have contact with bodily fluids.

Childcare workers and anyone who has had CMV in a previous pregnancy might like to consider antibody testing before conceiving, to ensure levels are low enough to reduce transmission risk to the baby.

Where can people learn more about CMV?

When I started to research CMV, there was very limited information available. There weren’t even antivirals then, and we really didn’t know what the future would hold – if she would ever be able to walk, say mum, what her life expectancy would be, or what other complications she would go on to have – like epilepsy and hearing and vision impairment.

Thankfully today there is a lot more information and advocacy available, and I highly recommend visiting www.cmv.org.au or www.nationalcmv.org for more information.

We will continue to fight and advocate for Bella like we do for all of our children.

We have travelled all over the country and even to the US seeing different specialists and trying different therapies.

We also use a lot of natural therapies with Bella which has really helped on this journey.

This also helped me realise my passion of helping and supporting other children with special needs in my work as a naturopath.

We really don’t know what the future will hold and there have been many mums who have become dear friends on this same journey who have lost their precious children along the way, so all we can do is keep on fighting and really enjoy every day we have with Bella.

How is Bella today?

The congenital CMV has caused Bella to have many diagnoses from Cerebral Palsy, Refractory Epilepsy, microcephaly, deaf with cochlear implants, neural migration defects, oral dysphagia, non verbal, incontinent, feeding problems and PEG feeding, global development delay, and failure to thrive.

However, she has an amazing personality and determination. She has a never give up attitude which led her to learning how to walk at four years old after lots of therapy.

She can’t walk long distances but can walk around the house which gives her some independence.

Her health has really been up and down and our biggest struggle is her refractory epilepsy.

A big cluster of seizures took away her ability to swallow safely without aspirating which led to needing a PEG to feed.

My parenting style has definitely changed over the years and I’ve learnt not to sweat the small stuff.

It has also been incredibly challenging, especially for my other children, having a sister that is medically fragile and watching on as we’ve had to work to save her life during seizures, which is very stressful to witness.

But they absolutely love their little sister and are her biggest supporters. They always include her and make sure she can join in whatever activity they are doing.

Their love for each other and their bond is beautiful.

Originally published in Source Kids

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