Wellness Tips - Week 2

Already another week of Wellness Tips for you to enjoy - hope you are getting some ideas from these!

Wellness Tip #8

Dairy isn’t the only place to get calcium - whether for lifestyle choices, intolerances or even taste dairy isn’t consumed by everyone so we need to make sure we are getting enough of this mineral into our diet.

One of the challenges we have is we are educated often to believe that dairy is the only place to get calcium from but this isn't true - calcium is found in many foods - from tofu to tahini to turnips - we just need to make sure we are consuming the right foods to get adequate intake based on our diet or lifestyle choices. The best way to do this, and to get a more comprehensive list of calcium rich foods and their calcium content please work with your naturopath or nutritionist.

By working with a professional you can also determine if you need additional supplementation and what the best one would be for you.

Wellness Tip #9

I love that the word probiotic means 'promoting life' - us naturopaths bang on a lot about gut health but it really is core to your overall health and wellbeing.

These friendly microorganisms support the immune system, mental health, regulate inflammation, support digestion, detoxify waste and protect us from unhealthy bacteria (just to name a few things)!!

Taking a probiotic powder or capsule is often needed when we are trying to restore balance but it is essential to include these foods in your diet to encourage a nice wide range of friendly bacteria colonising your gut. Start small and see how you go (if you go too hard or if things are a little out of balance you can end up with symptoms such as bloating and flatulence

Wellness Tip #10

Having a good routine before bed is so important in supporting a good nights sleep - you would be amazed the role this can play in the whole process!

As well as the few pointers in the image there are other things we look at in supporting a good nights sleep, such as diet, lifestyle, nutritional supplements and herbal medicine for example.

If you're finding that good sleep still evades you then I would recommend speaking with your natural health practitioner to see what else is going on - hormonal and other biochemical pathways, such as the production of serotonin, may be compromised.

Wellness Tip #11

Yes, we all know we SHOULD drink more water but we often miss this easy and essential action for good health.

If water isn't your thing try pimping it with mint, blueberries, strawberries, lemons or oranges for example. Also enjoy some herbal tea - that way you not only get hydrated you can enjoy the benefits of the plants as well!Just remember drinking black tea, coffee and alcohol actually dehydrates you so make sure you drink some more H20.

How much should you drink? The rule of thumb has always been the 8 glasses / 2 litres but you can also calculate based on your weight how much is ideal for you. If you're outdoors, breastfeeding, pregnant or exercising you will need to drink more. If you're thirsty or your urine is really dark you're already dehydrated.

Wellness Tip #12

Learning to say no - sounds so simple but it's not something we often do.

Whether it is overcommitting to others, or even ourselves (hands up who gives themselves a stupid to do list) by not saying no we can often add to our stress and anxiety.

Maybe it's time to take a look at your list of commitments and see what can wait a while or what doesn't need to happen at all.

Wellness Tip #13

My love of turmeric runs deep and was probably encouraged when I picked up a book when I was lucky enough to be in India just on the health benefits of turmeric!

Curcumin is the active component in turmeric and it has a multitude of benefits as I mention in the picture - as a naturopath it can be for things from immune support, digestive health, heart health, cancer protective and even reducing joint inflammation.

As in the food is medicine mantra it's great to include in your diet (yummy even with your bone broth or juice). To increase the bioavailability of the curcumin enjoy it with pepper (the piperine constituent in pepper helps make curcumin more bioavailable which means you will have more curcumin absorbed than if you had it without pepper) & Fat – turmeric is fat soluble, so for your body to absorb it properly you really need to consume it with some healthy fats.

For more serious health concerns best to speak to your naturopath to see what is best for you!

Wellness Tip #14

Given the HUGE impact that stress can have on our body and overall wellbeing its important that we find different things we can do to support ourselves – as they say when you go on a flight you need to put your own oxygen mask on first before you can be of any help to anyone else!

Meditation is one tool that we all really should be using in some way. I love how nowadays the thought of meditation is quite broad - from the very structured approach of some to the more fluid approach of others - such as walking meditation.

In my mind it's about finding what works for you!


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