By Allison Riehs | Naturopath

With all the competing commitments of everyday life, it can be difficult to make time for ourselves. 

In fact we’ve become such a busy and productivity-driven society, many of us feel guilty at the mere thought of ‘me time’. 

As a Naturopath, I like to remind clients of the oxygen mask process on aeroplanes. 

Before take off, flight attendants remind us to fit our own mask before helping others in the event of an emergency.

And we should apply that same philosophy to life.

We can only help others if we help ourselves first, so the role of self care in our personal and professional lives is vital. 

What is Self Care?

Self care is about taking time out of your busy schedule to focus on your mind, body and spirit. And self care looks different for everyone. For some, self care might be a weekly soak in a hot bubble bath, while for others, it might mean getting to the gym. Perhaps it’s as simple as making time to meditate one night a week before bed, or prioritising your health with the help of a naturopath. Self care shouldn’t feel like a chore or something you need to force yourself to do. It should be enjoyable, rejuvenating and pleasurable. Do you have a method of self care in your routine? What does self care look like for you?

Why is Self Care important?

Research has found self care is important for our physical and mental wellbeing and self care is especially important for people in caretaker roles. Our energy reserves are drained by every new commitment we take on, so it’s important to replenish that energy and recharge our batteries by doing something for ourselves. Improving our wellbeing with self care also has a flow on effect, helping us to better manage our commitments and establish a healthier work-life balance. Getting adequate food, sleep, rest and exercise positively impacts our overall health, so it’s important to give ourselves that nurturing to avoid burnout.

When should you practice Self Care?

Ideally, we should always be looking after our mind and body, but it’s especially important to prioritise time for self care when life throws extra challenges our way. Whether work or study is extra busy, you’re juggling multiple commitments at once, or you’ve fallen on hard times financially or healthwise, it is so important to make time for yourself. That’s easier said than done when faced with extra stressful situations, but that is when we need it most. Rather than risk putting it off until you ‘have time’, create time by scheduling self care into your week and sticking to it.

Everyone is unique, so my idea of self care might look very different to your own. It’s important to discover what works for you, and schedule it into your routine to break up those busy days and weeks. Even simple mindfulness or meditation can work wonders for getting more restful sleep, helping you relax and wake feeling refreshed and rejuvenated.

Practical ways to Practice Self Care 

• Sleep

While getting enough sleep might sound obvious, ensuring you get enough quality rest is vital to your body’s wellbeing. Experts recommend adults should sleep at least seven to nine hours every night, but very few of us actually do. Scheduling sleep so that you go to bed at an appropriate time will help ensure you receive enough hours of quality rest, giving you the chance to recharge.

• Exercise

Exercise isn’t just about getting fit and losing weight. While rigorous workouts are good for your health, even a daily walk or other light activity can stimulate endorphins, reduce the stress hormones cortisol and adrenaline, and boost the immune system.

• Meditation

Switch off the television and put your phone on silent. Taking some time out for mindful grounding and breathing exercises before bed can help with quieting a busy mind and reducing stress. Meditating for just 10 to 20 minutes a day can have profound health benefits, while helping to clear your mind so you can be more focussed where it counts.

• Yoga

Setting aside time for a yoga session can work wonders for strengthening your body, improving flexibility, reducing back pain and even lowering blood pressure. There are plenty of online options for doing yoga in the comfort of your own home, or consider attending a class for some professional guidance. 

• Relaxation

Self care doesn’t always have to involve doing something – maybe for you it’s about doing nothing. Whether you want to catch up on your favourite TV show, read a book or simply lay under a shady tree and watch the world go by, enjoy it!

• Get Outdoors

Australia might be the sunburnt country – but many of us aren’t getting enough sun. Almost one third of Australians have inadequate Vitamin D levels and Vitamin D deficiency has become a worldwide health epidemic, exacerbated by indoor jobs and sedentary lifestyles. While it’s important to avoid dangerous and lengthy sun exposure, getting outdoors to enjoy some fresh air and sunshine is important for good health. 

• Food

Everything we eat plays a pivotal role in our energy levels and overall health. Not only do you need to eat the right amount, you need to choose the right foods too. Busy schedules can make it difficult to prepare healthy meals for you and your family, but taking the time to choose healthy and nutritious wholefoods can be well worth the extra effort.

• Naturopathy

Many of us could do with a helping hand when it comes to health and wellness. Consulting a naturopath can be a great way of receiving professional support for your health goals, while staying accountable to your self care commitments.

• Music & Podcasts 

As the universal language for love and leisure, music can help take your mind off a stressful day. Or, if you want to learn something new while you relax, consider downloading podcasts that discuss and engage with your interests and hobbies.

Ready to prioritise your self-care? Book an appointment with Allison today! 

References:

Michael. R, 2018, ‘What self care is – and what it isn’t’, PsychCentral, <https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/>

Halm. A, 2017, ‘The Role of Mindfulness in Enhancing Self-Care for Nurses’, American Journal of Critical Care, vol. 26, no. 4, pp. 344-348, <http://ajcc.aacnjournals.org/content/26/4/344>

Davis. T, 2018, ‘Self Care: 12 Ways to Take Better Care of Yourself’, Psychology Today,  <https://www.psychologytoday.com/au/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself>

Beyond Blue, 2019, ‘Six little things you can do for your wellbeing every day’, <https://www.beyondblue.org.au/personal-best/pillar/wellbeing/six-little-things-you-can-do-for-your-wellbeing-every-day>

Smith. MA, et a, 2019, ‘Sleep Needs’, Help Guide, <https://www.helpguide.org/articles/sleep/sleep-needs-get-the-sleep-you-need.htm>

Harvard Medical School, 2019, ‘Exercising to relax’, Harvard Health Publishing, <https://www.health.harvard.edu/staying-healthy/exercising-to-relax>

National Center for Complementary and Integrative Health, 2019, ‘Meditation: In Depth’, US Department of Health and Human Services, <https://nccih.nih.gov/health/meditation/overview.htm>

Rapaport. L, 2019, ‘Yoga linked to lowered blood pressure with regular practice’, Reuters, <https://www.reuters.com/article/us-health-yoga-blood-pressure/yoga-linked-to-lowered-blood-pressure-with-regular-practice-idUSKCN1QH2MK>

Nowson. C, et al, 2012, ‘Vitamin D and health in adults in Australia and New Zealand: a position statement’, The Medical Journal of Australia, 196 (11), pp 686-687, <https://www.mja.com.au/journal/2012/196/11/vitamin-d-and-health-adults-australia-and-new-zealand-position-statement>

Beyond Blue, ‘Finding the work-life balance sweet spot’, <https://www.beyondblue.org.au/personal-best/pillar/wellbeing/finding-the-work-life-balance-sweet-spot>

The post Why self care isn’t just a buzzword appeared first on Optimal Family Wellness.

By Allison Riehs | Naturopath

Almost all of us will experience some form of anxiety in our lifetime, but for many, anxiety is a daily struggle that wreaks havoc on health.

Feelings such as fear, worry, stress or panic are all variants of this unpleasant state of being.

While these feelings can be normal from time to time, they can become debilitating in cases of chronic anxiety.

So what exactly is anxiety, why does it happen, and how can we manage anxiety naturally?   

What is anxiety?

Anxiety is actually a normal human emotion. It is a response to a perceived threat or warning of danger and enables a person to deal with that threat¹.

Experiencing occasional symptoms of anxiety is normal, however if the effects of anxiety start to impact on our lives, then it may be time to act.

Symptoms of anxiety

There are many different ways anxiety can affect us.

The effects of anxiety can be:

• Psychological: Fear and worry about thoughts or events of the past, present or future
• Physical: Rapid heart rate, sweating, shaking, upset stomach, headache, irritability  
• Behavioural: Isolation, avoidance, fear of going out

Causes of anxiety

There are many possible causes of anxiety so it is important to seek professional advice to understand what may be causing your symptoms.

Possible causes of anxiety include:

• Panic disorder
• Alcohol and other drugs
• Overactive thyroid
• Stress at work or school
• Relationship or financial stress
• Stress as a result of life events (Post Traumatic Stress Disorder)
• Emotional trauma
• Side-effect of medication

How Naturopathy can help with managing anxiety naturally

Complementary and alternative medicine pathways such as naturopathy have become more common in the treatment of general anxiety and anxiety disorders.

The rising cost of prescription medications and their unwanted side effects may be why more people are exploring herbal and other natural remedies for the management and treatment of psychological conditions.²

With the use of specific herbs and supplements as well as dietary and lifestyle changes, anxiety may be managed naturally without the need for conventional medication.

So let’s take a look at some of these natural management approaches:

Food and Diet: Anxiety places additional demands on the body in terms of nutrition and energy requirements. Stress increases adrenal production and the body’s use of vitamins and minerals including vitamin C, vitamin E, magnesium, zinc, potassium, and micronutrients, which further accelerates metabolism of proteins, fats, and carbohydrates, producing fast-burning energy to respond to stress³. This is commonly known as ‘fight or flight’ mode.

As a result, food choices can help or hinder healthy stress levels.

Foods with anti-anxiety benefits:

• Fatty fish: High in Omega-3 for a positive effect on cognitive ability and mental health.
• Brazil nuts: High in selenium which improves mood by reducing inflammation.
• Eggs: A source of Vitamin B12 and Vitamin D – proven to assist in lifting mood disorders
• Cacao: Raw cacao contains nutrients that improve mood and alleviate anxiety.
• Pumpkin seeds: High in potassium and zinc which are linked to positive mood.

Foods to avoid if you have anxiety:

• Sugar
• Caffeine
• Alcohol
• Gluten
• Processed foods

Allergies & Intolerances: Research has discovered that gastrointestinal inflammation – one of the most frequent symptoms of food intolerance – is frequently found in those showing signs of depression and anxiety.

Likewise, if you’re suffering from digestive problems, the chance of experiencing symptoms of depression and anxiety increases. The importance of undertaking food allergy and intolerance testing cannot be understated as part of any plan to treat or manage anxiety.

Nutritional Supplements: There are a number of nutrients that are important when it comes to managing anxiety levels.

• B vitamins: Speak to your naturopath or nutritionist about the best B-complex for your needs, rather than individual B vitamin supplementation.
• Vitamin A: Another natural weapon in the battle against anxiety. People lacking Vitamin A have a higher chance of experiencing anxiety.
• Essential fatty acids: From fish oil or seeds (such as chia, flaxseed, and hemp) are also useful in avoiding and reducing the severity of anxiety.
• Vitamin D: Vitamin D deficiency has been linked to anxiety, depression, and seasonal affective disorder (SAD). The body makes its own vitamin D in response to sunlight exposure, and it is also found in eggs and fatty fish. 
• Plant GABA: This lesser known amino acid is believed to help regulate the metabolism in response to stress and assist with lowering anxiety and aiding sleep.
• Magnesium: Activates the parasympathetic nervous system and helps to instill a feeling of calm. Studies have found feelings of anxiety can be significantly reduced with greater magnesium intake⁴.

Herbs: Nutritional and herbal supplementation has been proven as an effective method for treating anxiety  and anxiety-related conditions without the risk of serious side effects. Strong evidence exists for the use of herbal supplements containing extracts of passionflower or kava and combinations of L-lysine and L-arginine as treatments for anxiety symptoms and disorders⁵.

Certain herbs contain phytochemicals which may also help ease symptoms associated with anxiety. 

• Ashwagandha: An adaptogen and Ayurvedic remedy ⁶. Some research suggests it may be just as effective as certain conventional medications in reducing anxiety.
• Bacopa: An important ingredient in many Ayurvedic herbal formulations used in conditions such as anxiety.
• Chamomile: A calming herb widely accepted as a natural remedy for anxiety.
• Kava kava: A traditional calming tonic made from a plant native to the Pacific Islands. 
• Lavender: Historically used as a soothing, stress-relieving remedy that has a calming effect on the nervous system.
• Passionflower:  An effective herbal remedy for the management of generalized anxiety disorder ⁷.
• Rhodiola: Used as a nerve tonic and calming agent for hundreds of years.

Heavy metals: Heavy metals like lead, mercury, aluminium and cadmium can cause severe toxicity when allowed to build up in the body. They are found naturally in soil but we are also exposed to them through pollution and products that most of us use every day. Testing is available to determine heavy metal levels in the body.

Lifestyle: There are many simple lifestyle changes that have been shown to help reduce anxiety. These include:

• Regular exercise
• Spending less time on screens and social media
• Meditation
• Mindfulness
• Adequate sleep
• Healthy diet 
• Cut out caffeine
• Gratitude
• Talking to a trusted friend
• Journaling

Disclaimer: If you are currently taking prescription medication for anxiety, do not stop taking your medicine. Always consult your health practitioner for personal medical advice. This article is for general information only and does not constitute medical advice.

Are you experiencing anxiety? Or interested in allergy or heavy metal testing? Book an appointment with Allison today!

References:

1. Gautam. M, 2012, ‘Role of antioxidants in in generalised anxiety disorder and depression’,Indian Journal of Psychiatry, Vol 54, (3): 244–247 pp 3-4 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3512361/>
2. Lakhan. S, et al., 2010, ‘Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review’, Global Neuroscience Initiative, Vol 9, Article 42, pp 1-2 <https://www.ncbi.nlm.nih.gov/pubmed/20929532>
3.  Gautam. M, et al., 2012,  ‘Role of antioxidants in in generalised anxiety disorder and depression’,Indian Journal of Psychiatry, Vol 54, (3): 244–247 pp 4-5 <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3512361/>
4. Boyle. M, et al., 2017, ‘The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review’, MDPI Nutrients, Vol 9 (5), issue 429, pp 1-2 <https://www.ncbi.nlm.nih.gov/pubmed/28445426>
5. Lakhan. S, et al., 2010, ‘Nutritional and herbal supplements for anxiety and anxiety-related disorders: Systematic review’, Global Neuroscience Initiative, Vol 9, Article 42, pp 1-2 <https://www.ncbi.nlm.nih.gov/pubmed/20929532>
6. Nemetcheck. M, et al., 2017, ‘The Ayurvedic plant Bacopa Monnieri inhibits inflammatory pathways in the brain’, HHS Public Access, Vol 2, Issue 197, pp 2-3 <https://www.ncbi.nlm.nih.gov/pubmed/27473605>
7. Akhondzadeh. S, et al., 2001, ‘Passionflower in the treatment of generalized anxiety’, Tehran University of Medical Sciences, Vol 26, Issue 5, pp 1 <https://www.ncbi.nlm.nih.gov/pubmed/11679026>

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