stress Archives - Optimal Family Wellness https://optimalfamilywellness.com/tag/stress/ Natural health support for your family Wed, 11 Jan 2023 23:51:29 +0000 en hourly 1 https://optimalfamilywellness.com/wp-content/uploads/2022/12/cropped-Optimal-Family-Wellness-32x32.jpg stress Archives - Optimal Family Wellness https://optimalfamilywellness.com/tag/stress/ 32 32 Post Natal Fatigue https://optimalfamilywellness.com/2023/01/04/post-natal-fatigue/ Wed, 04 Jan 2023 00:56:07 +0000 https://optimalfamilywellness.com/?p=1357 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 … Read More

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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

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]]> Stress and Your Body https://optimalfamilywellness.com/2022/12/06/stress-and-your-body/ Tue, 06 Dec 2022 03:21:11 +0000 https://optimalfamilywellness.com/?p=1288 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. … Read More

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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:

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]]> Managing Anxiety Naturally https://optimalfamilywellness.com/2019/09/16/managing-anxiety-naturally/ Sun, 15 Sep 2019 23:00:58 +0000 https://optimalfamilywellness.com/?p=600 Managing Anxiety Naturally 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 … Read More

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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. 

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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