How Stress Influences Disease

Stress is something we all experience throughout life, which is not necessarily a bad thing. The stress response is a natural reaction to life experiences and can help us to cope with potentially serious situations. However, if this stress response doesn’t stop firing, then long-term stress takes a toll on your health.

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Prolonged stress wreaks havoc on the mind and body. Research shows that the effects of psychological stress on the body's ability to regulate inflammation can promote the development and progression of disease.

When under stress, cells of the immune system are unable to respond to hormonal control and consequently produce inflammation that promotes disease. Inflammation plays a role in many diseases such as heart disease, asthma, autoimmune disorders (like arthritis, crohn’s disease, hasimotos’s disease, Ulcerative colitis), and cancer.

Your hypothalamus, a tiny region at your brain's base, sets off an alarm system in your body in response to stress. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands to release a surge of hormones, including adrenaline and cortisol. In response to stress, adrenaline increases your heart rate, elevates your blood pressure, and boosts energy supplies. 

Cortisol is known as the primary stress hormone. It increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose, and increases the availability of substances that repair tissues. Cortisol also curbs functions in the body that would be considered as non-essential in a fight-or-flight situation. This hormone response suppresses the immune system, digestive system, reproductive system, and growth processes. 

When the natural stress response goes wild

Stress has a huge impact on your health when stressors are constantly present and you constantly feel under attack. The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that can disrupt almost all your body's processes. The impact puts you at increased risk of many health problems, including:

• Anxiety

• Depression

• Digestive problems

• Headaches

• Muscle tension and pain

• Heart disease, heart attack, high blood pressure, and stroke

• Sleep problems

• Weight gain

• Memory and concentration impairment

• Cancer

Stress management strategies include:

• Healthy Lifestyle - Eating a healthy diet, getting regular exercise, and getting plenty of sleep

• Practicing relaxation techniques - such as yoga, deep breathing, massage, or meditation

• Keeping a journal and writing about your thoughts or what you're grateful for

• Happiness / Laughter - Having a sense of humour and finding ways to include humour and laughter in your life, such as watching funny movies or looking at joke websites

• Time Management - Organizing and prioritizing what you need to accomplish at home and work. Remove tasks that aren't necessary and say no!

• Seeking professional counseling to develop coping strategies to manage stress

• Avoid unhealthy ways of managing your stress - caffeine, alcohol, tobacco, drugs, or excess food. 

Next time you start to feel stress creeping back into your life, give these tips a try to maintain a healthy, happy, and stable body & mind.

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Create a Wellness Retreat at Home

Countrywide lockdowns, a slow economy, and a pandemic on your doorstep may have taken a toll on your mental health and lead to stress & anxiety. A lockdown is an ideal time to practice self-care and focus on your well-being to recharge your energy. 

 It's the wellness weekend you've been needing - relaxation, self-care, healthy meals, physical activity, and all your favorite wellness treatments. Retreats allow you to truly unplug, harmonise the body and mind, and recharge your energy. You don’t need to go anywhere to get these benefits and you can create your own wellness retreat at home. 

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Steps to create a home retreat:

1. Create a schedule for the day or week. Just like going on a retreat, give yourself an agenda. Schedule both energising and relaxing activities, meal plan, and create downtime. Type them up and put the agenda on your fridge.
   
   A sample day might look something like this - morning meditation and journaling, breakfast, mid-morning yoga flow class or walk, lunch, a nap after lunch, downtime, dinner, evening restorative or yin yoga or bedtime meditation or journaling, or an Epsom salt bath.
   
   

2. Eat healthy Wholefoods. Plan meals, eat meals at the table, chew slowly, consider doing intermittent fasting or a juicing cleanse. Create a healthy menu. Shop for groceries and prep food ahead of time.
   
   

3. Disconnect. Go on a digital detox on the weekend or one day a week.  Alternatively, limit screen time each day. Turn off your phone. No emails, no social media, and ignore the TV.
   
   

4. Home Day Spa. Create a home Day Spa experience. Do a home facial and facemask, have a bubble bath or Epsom salt bath, self-massage, manicure/pedicure, or dry skin brushing before a cold shower.
   

5. Be organised. Do all your household jobs before your retreat day / week. Plan to spend a few hours getting rid of clutter and cleaning up before you begin your retreat. Set aside a yoga mat, your journal, and other items you would take on a retreat to have them ready to go. They're all set aside and ready to go, just as they would be when you arrive at a retreat centre.
   
   

6. Schedule down-time. Make space for "Do-Nothing-Time." This allows you to reflect and to cherish this experience. Too often on Retreat, we try to cram in as many activities as we can. Read a book, sit in the sunshine, and lounge around the house.  Give yourself time to rest & recharge.

During the lockdown enjoy your self-care at-home wellness retreat! Have fun creating an at-home retreat that is perfect for you to rest and recharge.

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Dreams: Why do we have them and what do they mean?

Everyone dreams every night, yet 95% of dreams are forgotten before we wake in the morning. The ones that are remembered can be entertaining, fun, adventurous, vivid and often bizarre. Yet there is still much about sleep and dreams that remain a mystery for experts. Even the question of why we dream is one yet to be answered. However there are studies that can help us to understand what triggers intense dreams and the health benefits of dreaming.

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What are dreams?

Whether you remember your dreams or not, everyone dreams anywhere from 3 to 6 times each night. Dreams are a series of images, stories, emotions and feelings that occur throughout the stages of sleep. The dreams that you remember happen during the REM (rapid eye movement) cycle of sleep. REM sleep happens approximately 90-120 minutes after you have fallen asleep and lasts around ten minutes. The brain is very active at this point and is when our more memorable dreams happen. Dreams can occur as a way for us to play out events and process things that have happened during the day.

Do dreams affect our sleep quality? 

Sleep helps your brain absorb new information and consolidating memories. If you experience vivid dreams immediately after you have fallen asleep, it could be a sign of a sleep condition called narcolepsy. 

Nightmares can make it more difficult to fall asleep and cause difficulty in moving between sleep cycles. Research shows that those who have negative dreams also have higher rates of stress during the day and are more likely to have sleep disorders. Likewise, those who have positive dreams are less likely to have sleep disorders.

When someone is sleep deprived there is a greater sleep intensity, meaning greater brain activity during sleep; dreaming is definitely increased and likely more vivid. Less Sleep = more dreams.

What are the health benefits of dreams?

Some studies suggest dreaming can help the brain with its memory function. Dreaming can also help with cognition and your ability to process events.

However why we dream is still a common topic of debate among experts. Considerable evidence points to dreams playing a role in facilitating brain functions like memory and emotional processing. Dreams appear to be an important part of normal, healthy sleep. At the same time though, nightmares can disrupt sleep and even affect a person during their waking hours.

How can you stop bad dreams and nightmares?

• Behavioral therapy and/or medications

• Improving habits and sleep hygiene can help reduce bad dreams. 

  • Practice relaxation techniques to minimize stress and anxiety, both of which can provoke nightmares.

  • Give yourself time to wind down before bed in a calm and comforting bedroom environment.

  • Avoid screen time for an hour or more before bed, and make sure not to watch scary or bothersome content at night

  • Avoid drinking alcohol, which affects your REM sleep, in the evening and especially before bed

  • Keep a consistent sleep schedule, even on weekends, to avoid sleep deprivation, which can spur more REM sleep and intense dreaming.

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8 Tips to keep your Immune System Strong

When we’re feeling strong and healthy we can take our immune healthy for granted. Yet when the sniffles start we hope our immune system will pick up the slack. The colder months often make it harder to keep up with a healthy lifestyle. However your first line of defence is to choose a healthy lifestyle.

Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies. I’ve listed my top 8 tips for keeping your immune system strong as the seasons change.

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1. Sunshine

Vitamin D is important in keeping your immune system ready to fight infections. When possible, get outside and soak up the sun. Foods that contain Vitamin D include oily fish and eggs, however the skin's exposure to sun produces the largest amount in the body. If you're not getting enough sun you can try taking a Vitamin D supplement.

2. Get your dose of Vitamin A, C and E to help fight off nasty infections

• Vitamin A is a powerful antioxidant that helps rid the body of free radical waste that is produced during normal bodily functions. A deficiency can weaken the immune defences of the respiratory tract by damaging the mucous membranes that form a protective barrier against bacteria and viruses. Top food sources for Vitamin A are all orange and dark green fruit and vegetables (carrot, sweet potato, papaya, spinach, silverbeet etc).

• Vitamin C is an antioxidant is responsible for keeping the number of infection-fighting white blood cells and antibodies needed to ward off bugs. 

• Vitamin E for an extra healthy immune system – this antioxidant has been known to improve upper respiratory immunity. 

3. Minerals

Iron, zinc and selenium help nourish the immune system and cells active and healthy. Include mineral-rich foods such as. nuts, seeds, meat, fortified cereals, kale, broccoli, quinoa, and pulses. 

4. Sleep

Getting enough sleep is one of the ingredients to keeping strong and healthy. Rest is important to keep your heart and other organs functioning correctly. 

5. Exercise

Regular exercise promotes good cell circulation, improves mood, energy levels, heart health and prevents weight gain. 

6. Water

Drink plenty of water in winter because your body needs just as much hydration as it does in summer. Drinking water can help maintain regularity and flushes out toxins.

7. Lay off the sugar

Refined sugars negatively impact the body's defence structure. Sugars increase inflammation and can damage your cells. Try to avoid refined sugars as much as possible. To curb a sweet craving, eat more foods with protein and fats to stabilize your sugar levels.

8. Try to minimize stress

When we're stressed, the immune system's ability to fight off antigens is reduced to make us more susceptible to infections. The stress hormone cortisol can suppress the effectiveness of the immune system.

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How to tell you have reached the point of Burnout?

Burnout is when you reach a state of mental and physical exhaustion. The main cause of burnout is stress. It is when you wake up feeling exhausted and dread getting out of bed. If you continue to push through burnout it can lead to depression, anxiety, heart disease, diabetes, and obesity.

The signs of burnout can be exhaustion, isolation, irritability, frequent illness, change in appetite, sleep changes, insomnia, depression and anxiety.

The hypothalamic pituitary adrenal (HPA) axis is our central stress response system. The HPA axis is responsible for the neuroendocrine adaptation component of the stress response. Stress causes increased overall cortisol output. Cortisol is your bodies main stress hormone and regulates a wide range of processes throughout the body, including metabolism and the immune response.

Long-term stress can result in negative feedback to the HPA axis which results in burnout. Whether or not chronic stress results in high or low cortisol output depends on the nature of the threat, the time since onset, and the person's response to the situation.

Tips to Prevent Burnout:

1. Take a long weekend and fully unplug from work. This will provide some temporary relief and the opportunity to rest & relax.

2. Know your breaking point and limit. When you are feeling overwhelmed and stressed, create more time for yourself to slow down & reset.

3. Take a Nap. Sleep 20-30 minutes after lunch to refresh your energy and the brain.

4. Take consistent mini-breaks throughout your day and the week to re-centre yourself:

   • Yoga or Tai Chi - Try a relaxing activity to calm the nervous system.

   • Daily Meditation - To calm the mind and bring your awareness to your breath.

   • Exercise - Regular physical activity can help you to better deal with stress. It can also take your mind off work.

5. Supplements:

   • Vitamin C - The production of cortisol and the other adrenal hormones depends on an adequate supply of vitamin C.

   • Vitamin B - Beneficial during times of stress and contains nutrients that play an essential role in energy production in the body. It contains nutrients involved in hormone synthesis and modulation. Pantothenic acid is required for the function of the adrenal glands and supporting the manufacture of adrenal hormones which counteract the stress response. Pyridoxine (vitamin B6), which is required for the synthesis of several neurotransmitters, such as serotonin, GABA and dopamine.

6. Herbals Medicine:

   • Green oats - A nervine to ease tension, decrease stress and promote nervous system health.

   • Withania (Ashwaganda) - Adaptogen to help your body manage stress.

   • Liquorice - Help support HPA axis balance by impacting morning cortisol levels.

   • Ginseng - Adaptogen to fight against stress and fatigue, for increased endurance and memory improvement.

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How are plastics effecting our hormones and health?

Plastic-free July is a global movement that is working on creating a solution to reduce plastic pollution. By making a small change and refusing to use single-use plastic can create a big collective change within communities. Plastic is polluting our streets oceans and communities as well as having a huge effect on our health.

On average people consume roughly 5 g of plastic each week and everyday life. This is about the weight of a credit card according to Australian researchers. This is equivalent to 250 g per year. Most of the plastic enters our body through micro-plastics that we ingest. The amount of micro-plastics varies depending on where you live with Lebanon and the United States having water that contains the most amount of micro-plastics. High levels of exposure to micro-plastics can affect the lungs, liver, brain cells, and endocrine system.

You are likely to be exposed to many plastic products everyday and your everyday life. Nearly everything that we purchase comes in some sort of plastic packaging. Research suggests that all plastics leach chemicals especially if they are scratched or heated. Exposure to these chemicals known as bisphenol A (BPA) can cause disease and cancer.

BPA is a weak synthetic oestrogen known as xenoestrogen. Plastics oestrogen-like activity makes it a big hormone disruptor by blocking or mimicking your bodies normal hormone balance. Sources of xenoestrogens are not limited to just plastics but include pesticides chemicals and contaminated foods and liquids.

Physiology of the reproductive system is complex however the action of xenoestrogens is thought to mimic the effects of oestrogen and trigger their specific receptors, or bind to the hormone receptors and block the natural hormones.

It is likely to be impossible to avoid all plastic products since we are exposed to it and so many different ways in our life but we can reduce our exposure to plastics. Here are some tips to reduce your exposure to plastics:

• Carry your own glass, steel, or ceramic water bottle

• Reduce the use of canned food you eat; especially if the can is plastic-lined.

• Avoid handling carbonless copy cash receipts. These receipts contain BPA

• Don’t cook food in plastic containers

• Avoid covering food with plastic wrap, instead, put food into a glass container with a lid.

• Change plastic storage containers to glass storage containers. Or alternatively, choose BPA free plastic containers.

• Look closely at the plastics with the number 7 recycling symbol. These contain BPA.

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10 Winter Self-Care Tips to get you through the Colder Months

The winter months can be a challenging time both physically and mentally with your health. Self-Care strategies are needed to get through the colder months to boost immunity and support your mental health. Here are 10 Winter Self-Care Tips to get you through the colder months:

1. Get some Sunlight Everyday. The lack of sunlight can negatively affect our health and mood. Try to get some time outside during the daylight hours everyday. It will help to boost your mood and sunlight directly on the skin is important for vitamin D production.

2. Stick to Regular Eating Patterns. It is common for people to gain weight over the winter as they eat heavier food. Irregular or unhealthy eating can contribute to negative moods and poor immunity. Aim to keep to a regular eating pattern with meals with the focus on eating lots of vegetables like broccoli, cauliflower, spinach, kale, and silverbeet.

3. Enjoy a Hot Bath. Great way to warm up and relax tense muscles. A warm bath make the blood flow easier and allow you to destress . Taking a hot bath or spa can improve immunity and relieve the symptoms of cold and flu.

4. Exercise. Going to the gym, a walk, or a yoga class can help boost circulation and lymphatic flow to remove toxins from the body. Exercise can be challenging in the winter as we can be tempted to isolate and hibernate. Set a goal to move your body daily.

5. Meditate. Winter is a good time to establish a daily mindfulness or meditation practice. Create a daily habit by starting a meditation practice at home for 5-10 minutes.

6. Breathe. Long deep breathing is so simple and so good to oxygenate the body. The lungs clear waste from the body. When we slow the breath down and breath from the diaphragm it calms the Nervous System to relax the body and mind.

7. Make a Cup of Tea. Herbal tea is a great way to therapeutically heal the body and create warmth within. My favourite is Yogi Tea with ginger, cardamon, peppercorns, cloves, and cinnamon: https://goldenyogi.co.nz/blog/yogi-tea-recipe. This tea creates a lot of internal warmth and supports cleansing the body.

8. Listen to Your Body. If you feel like you are getting sick stay at home and take care of yourself. Make a big pot of vegetable or chicken soup and get some good quality rest. When you feel like you are getting sick start taking some more vitamin C to help clear the infection and boost immunity. Vitamin C in megadoses (1000mg / 3 x per day) relieves and helps with reducing the duration of cold and flu symptoms.

9. Read. Curl up with a good book in bed or on the couch. Quite often we get tempted to be on the phone or watching TV but reading books can be great way to relax. Simply opening a book and reading can change your mind and stress levels for the better.

10. Take a cold shower. While it may seem counterintuitive to hop in a cold shower when you are feeling cold but hydrotherapy has been used for hundreds of years to rejuvenate and boost circulation. Having a cold shower every day can improve skin problems, boost circulation, strengthen immunity, and allow you to feel more energised.

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How Sleep Effects our Hormones

We all live according to our circadian rhythm, a near 24-hour internal clock that controls how our body’s functions change throughout the day. Your cognition, metabolism, sleep-wake cycle, and many other functions all follow a circadian rhythm. The master clock in your hypothalamus keeps track of time by queues such as light and darkness, physical activity, and mealtime schedule. The rest of your body is synchronized with the master clock in your hypothalamus through neural and hormonal signals, such as adrenocorticotropic hormone (ACTH) and cortisol, that cycle throughout the day,

Maintaining a consistent circadian rhythm is essential for general health. Inconsistent eating and sleeping patterns can throw off your circadian rhythm and increase your risk of developing a number of diseases. Likewise, not getting enough quality sleep can affect your physical and mental well-being.

Why Do we Get Sleepy?

Throughout the day, sunlight stops your pineal gland from producing melatonin, a sleep-inducing hormone. Another sleep-causing chemical called adenosine increases during the day in parts of the brain that control wakefulness. As it gets dark, melatonin levels go up, and enough adenosine accumulates in your brain that you get sleepy. Caffeine can keep you up because it blocks adenosine receptors. During sleep, adenosine levels go back down.

What Happens When We Sleep?

Sleep is divided into 90-minute cycles of rapid eye movement (REM) and non-rapid eye movement (NREM) sleep, which is composed of different stages. These cycles are repeated throughout the night.

Most of our sleep is NREM sleep and is made up of stages N1-N3
Stage N1: This is a stage of light sleep when you are in between being awake and falling asleep.
Stage N2: The onset of sleep. This is when you become disengaged from your surroundings, and your body temperature drops.
Stage N3: The deepest sleep stage. This is when tissue growth and repair happen, and energy is restored. During this stage, several hormones are released that control functions ranging from growth and development to appetite.

UNDERSTANDING REM

During REM sleep, your eyes rapidly move back and forth, hence the name. This stage of sleep is known for having the highest brain activity. This is also when you dream. REM first happens about 90 minutes after falling asleep and reoccurs every 90 minutes. In adults, REM is a relatively short sleep stage that gets longer after every cycle. REM sleep supports daytime function by helping restore energy to the brain and body. Your body becomes immobile and relaxed during REM, possibly to prevent you from acting out your dreams. REM sleep enhances learning and memory and is vital for emotional health.

How Does Sleep Change During the Lifespan?

The amount of sleep you need to function throughout the day changes with age: Newborns (0-3 months of age) Sleep range of 14 to 17 hours Infants (4-11 months of age) Sleep range of 12 to 15 hours Toddlers (1-2 years of age) Sleep range of 11 to 14 hours Pre-schoolers (3-5 years of age) Sleep range of 10 to 13 hours School-aged children (6-13 years of age) Sleep range of 9 to 11 hours Teenagers (14-17 years of age) Sleep range of 8 to 10 hours Young Adults (18-25 years of age) Sleep range of 7 to 9 hours Adults (26-64 years of age)Sleep range of 7 to 9 hours Older Adults (65 years of age and older)

Sleep range of 7 to 8 hours

*Source: National Sleep Foundation

How Does Sleep Affect my Overall Health?

Inadequate sleep has been associated with a variety of health problems. Not getting enough sleep in the short-term leads to fatigue, impaired learning and memory, and irritability. Adequate sleep is necessary for healthy immune function. Consistently depriving yourself of sleep can lower your immune system and make you susceptible to illnesses such as the cold or the flu.

Insufficient sleep over the long term can contribute to severe health conditions. For example, sleep controls your stress hormones and maintains your nervous system healthy. Not enough sleep can affect your body’s ability to regulate stress hormones and lead to high blood pressure. Enough quality sleep is also crucial for maintaining healthy levels of hormones that control appetite and blood glucose levels. Cutting back on sleep can increase your risk of developing obesity and type 2 diabetes. Inadequate sleep over the long run can contribute to several other conditions such as depression and anxiety, cardiovascular disease, and can lower life expectancy.

Is There a Difference in Sleep Patterns by Gender?

Women have slightly shorter circadian rhythms than men, and on average, go to bed earlier and wake up earlier than men.

Research suggests that women have longer total sleep time, less total wake time, and overall better sleep efficiency than men.

However, women have about a 40% higher risk for insomnia than men.

Research has also shown gonadal hormones cycles affect sleep patterns differently in men and women. For example, hormone fluctuations during a woman’s menstrual cycle and menopause can affect sleep patterns. This can lead to increased insomnia and frequently waking up during the sleep cycle.

What Endocrine Conditions are Related to Disruption in Sleep and Circadian Rhythm?

Studies have shown that lack of sleep can lead to other serious health conditions. Poor sleeping patterns have been associated with hypertension, obesity, glucose intolerance, and insulin resistance. Sleep deprivation has also been linked to hypogonadism (low testosterone) in men. Treatment Options for Sleep Conditions Management and treatment options may vary based on the diagnosis. For certain conditions, such as insomnia or sleep apnea, your doctor may recommend seeking assistance from a sleep specialist so you can receive appropriate treatment. Treating a sleep-related condition may also lower the risk of developing other chronic diseases.

Treatment Options for Sleep Conditions

Management and treatment options may vary based on the diagnosis. For certain conditions, such as insomnia or sleep apnea, your doctor may recommend seeking assistance from a sleep specialist so you can receive appropriate treatment. Treating a sleep-related condition may also lower the risk of developing other chronic diseases.

What Can I do to Improve my Sleep?

• Disrupting your circadian rhythm with irregular sleeping patterns can affect your health in the long run.

• Sleeping in on weekends can make it challenging to maintain a consistent sleep schedule.

• Try to keep a regular sleep schedule throughout the week. Don’t sleep in more than one hour extra on the weekends so that you don’t throw off your sleep schedule.

• Snacking and eating late at night can affect your quality of sleep and can put you at higher risk of developing diabetes and obesity. Avoid eating close to bedtime.

• Light from cell phones and laptops can suppress melatonin and can make it harder to fall asleep.

• Try not to use cell phones and laptops right before bed, and if you do, use the night option that changes screen color and minimizes melatonin-suppressing light.

• Try to avoid caffeine intake after 12:00 noon.

• Practice different sleep habits until you discover what works for you. For example:

  • Try sleeping in an appropriately lit room

  • Avoid noises that may disturb your sleep or use noise environment in your favor, such as a white noise device.

  • Make sure your bed is used primarily for sleep and avoid working or eating in your bed.

Research what may be causing your sleep disturbances and address them. For example, are pain or frequent trips to the bathroom interrupting your sleep?

Questions to Ask Your Doctor

• Does insomnia increase my chances of heart disease?

• Does loss of sleep affect glucose or cortisol levels?

• How many hours of sleep are enough for me?

• Is sleep associated with worsening my menopause-related symptoms, such as depression?

• Is my menstrual cycle or menopause affecting my sleep?

• Does sleep affect my testosterone levels?

EDITOR(S): Ramon Martinez, M.D., Daniel Ruiz, PHD

LAST UPDATED: June 2019

Citation information
Hormone Health Network."Sleep and Circadian Rhythm | Endocrine Society." Hormone.org, Endocrine Society, 31 May 2020, https://www.hormone.org/your-health-and-hormones/sleep-and-circadian-rhythm

8 Self-Care Tips for Busy Mums

Being a mum can be hard work! It is a 24 hour seven day a week commitment. From waking in the night to breastfeed, to picking up kids from school, to having a busy schedule and working; means mums can often get exhausted and burnt out!! It is common for mums to put themselves at the bottom of the list as they are always busy caring and looking after everyone else’s needs before themselves. The mum is the centre-point of the house and their wellbeing is really important to keep the family healthy and happy.

It is so important for mums to take the time they need for self-care both physically and mentally. Here are 8 Self-Care Tips for Busy Mums to find the balance and feel healthy:

1. Take time out for yourself and do something just for you. Mums are great at putting everybody else first instead plan time for yourself each week and do something that makes you happy. It could be a beach walk, a yoga class, catching up with a friend, going to the gym, meditation, or reading a book. Having some childfree time will fill up your own energy bucket and allow you to appreciate and be more present with your children.

2. Plan and prepare healthy meals. Eating healthy can be challenging especially when you do not have a lot of time. Try to plan ahead and prepare meals in bulk so you don’t have to think too much at each mealtime. The easiest way is to plan a meal at dinner and make extra so you have a healthy lunch the following day. Aim to eat a healthy whole foods diet so you get plenty of nutrients for optimal health. Make smart food choices by eliminating junk food, sugar, and processed foods from your diet.

3. Naps. It’s okay to take a day nap. If you have little children rest when babies are sleeping. It is so easy to think “I will just push through as I have SO much to do!”. By having a little nap in the day it can help you to boost your energy levels to be more productive, elevate mood, be more tolerant with your kids, and prevent burnout. When you push over your limits in the long term it can lead to burnout, adrenal fatigue, chronic fatigue, and hormonal imbalances. Listen to your body and rest when you need to rest.

4. Don’t compare yourself to others. Some mums can make it look really easy especially following mums on social media who are showing the best 90% of their daily life. Stay focused on the best things that work for you and your family as you know best. Follow your own intuition and values in how you want to raise your own children. Different parenting styles work for different families.

5. Surround yourself with support. Positivity and support are so important when it comes to living a healthy lifestyle and being a balanced mum. If your family lives overseas, then create a healthy mummy support group of other friends and like-minded mums who are there and can give support and encouragement. In the past, children were raised by communities but now more and more mums think they need to do it by themselves and be invincible. Let your family and friends help you and support each other. Don’t be afraid to ask for help when you need it.

6. Exercise. If you are limited for time to exercise and make it simple and achievable. It might be walking instead of taking the car when you drop the kids at school or walking to the park. This allows you to get fresh air and a little bit of “me time” while you are with the kids. Make exercise a habit and plan out a weekly schedule for at least 3 to 4 weekly sessions of 20-30 minutes. Walking is one of the easiest ways to get clarity, gather your thoughts, and take some time out.

7. Hydration. When we are busy it’s hard to remember to drink enough water. The easiest thing you can do to keep your energy levels up and your digestive system running smoothly as to drink at least 2 Litres of water per day. Have a water bottle handy to enable you to stay hydrated no matter where you are.

8. Be present. Focus your time and energy in the present moment as much as possible. It can be so easy to get distracted and feel overwhelmed as a mum is trying to wear so many hats! Be conscious about your daily choices and enjoy the everyday moments. Take one day at a time and enjoy the process of being a mum.

Take the time for yourself and look after your own health to feel healthy both physically and mentally. Remember a healthy mum makes for a happy child and a happy family!

10 Essentials to Boost your Immunity Naturally

1. Eat more fruits, vegetables, and whole foods.

   For our immune system to function optimally it relies on nutrient dense whole foods. Majority of people are deficient in one or more nutrients which can lead to poor immunity and disease. Vegetables are the foundation for a healthy diet as they provide the body with essential nutrients like Vitamin C and antioxidants. We should aim for at least two fruits and 6+ servings of vegetables everyday.

2. Hydrate the body.

   Our body is made up to 60% water. Consuming adequate fluids supports the bodies functions for elimination of toxins. Dehydration can cause headaches and increase your susceptibility to illness. To prevent dehydration you should be drinking enough fluid daily to make your urine pale yellow. Aim to drink at least 8 cups of water or herbal tea throughout the day. Keep a bottle of filtered water with you at all times. If you struggle to drink plain water add cucumber, lime, lemon, or any other fruit into your water bottle for a little flavour.

3. Exercise

   It is best to exercise everyday to support the immune and lymphatic systems. Avoid over exertion like long runs especially when you are feeling rundown. Do a variety of activities to stay active like walking, swimming, jogging. cycling, yoga and any other fitness routines you enjoy. Aim for at least 150 minutes per week which is about 20 to 30 minutes per day.

4. Get adequate sleep

   Sleep restores and heals the body. The key component is deep sleep as this is the time where the body can do a lot of healing and repairing. Create a sleep routine to allow the body to have a set circadian rhythm. Aim to head to bed earlier before 10:30pm and aim to sleep 7 to 8 hours per night. If you struggle to get to sleep and have a busy mind try to incorporate relaxation and breathing techniques in the evening before bed.

5. The Trinity roots - Onion, garlic and ginger

   These provides a wide spectrum of anti-microbial properties to help the body fight Infections. These are known to treat the common cold and ward off viruses with their anti-viral, antifungal, and antibacterial properties. Add these ingredients to soups, stir-fries, dips, and curries.

6. Stress Management - Yoga, Breathing, and Meditation

   Long-term stress promotes inflammation and reduces the immune cell function. When we have prolonged psychological stress or physical stress it’s suppresses the immune system. We can reduce stress through the use of meditation, exercise, yoga, mindfulness, and journaling. Create a daily practice to be consistent. Choose one stress management tool and aim to do 10 minutes daily. Little and often is more beneficial than once a week. These techniques will calm the nervous system and reduce your perceived stress levels.

7. Supplements

   Studies indicate that the following supplements strengthen your bodies immune system:

   ⁃ Vitamin C. Taking 1000 to 2000 mg of vitamin C can reduce the duration of colds and boosts your immune system to recover from infection.

   ⁃ Vitamin D. When we are deficient in vitamin D it may increase your chances of getting sick. Our main source of vitamin D is sunlight on the skin, however, during winter we may need to supplement to get adequate vitamin D.

   ⁃ Zinc. Supplementing with 50 mg per day is known to reduce the duration of the common cold.

8. Herbal medicine

   The following herbs will enhance the immune system:

   ⁃ Astragalus

   ⁃ Echinacea

   ⁃ Elderberry

   ⁃ Andrographis

   ⁃ Goldenseal

9. Reduce sugar intake

   Eating or drinking too much sugar reduces the immune system function and the ability to fight off infection. Research shows that consuming 75 to 100 g of sugar can hinder the body is immune function. The suppression of the immune system starts as soon as 30 minutes after the consumption of sugar and can last up to 4 or five hours!!

10. Eat more fibre.

    Fibre is key for proper elimination of toxins through the digestive system. We need a Combination of soluble and insoluble fibre. Soluble fibre mainly comes through fruits like bananas mango avocado. This type of fibre helps to form soft stolls. And insoluble fibre is the more stringy rough fibre which comes mainly through leafy greens and vegetables. Fibre helps to move waste through the digestive system and maintain bowel movements daily.

We're all in this together.

Dear Yogis,

We are all in this together.

COVID-19 has very quickly changed the landscape of our community, and it is our aim to provide you with transparent updates and support to the best of our ability. It is our priority to keep you, our team, and our community safe and healthy.

Here at Golden Yogi we want to continue being your place of calm and refuge during a time of uncertainty. We will continue to offer classes until we are advised otherwise. There will however be changes to the timetable and studio, as explained in further detail below.

There has been some tough decisions made over the past few days, with the cancellation of events and workshops over the next few weeks. The events and workshops will be postponed and refunds will be offered. You might like to wait to see the new dates released for these, and we will let you know as soon as we have more information.

Please know we are closely monitoring the status of this virus. Thank you for your help with this serious matter.

Sat Nam x

Important Updates

COVID19 Prevention

At Golden Yogi, we have increased our already comprehensive cleaning procedures. We encourage you to bring your own mat, blanket, and blocks to help control the spread of germs.

We urge you to frequently wash your hands, avoid touching your face, eyes, and nose at all times, and try to maintain a reasonable distance from strangers.

Most importantly, please be sure to stay aware of your own health. If you’re feeling ill or notice flu-like symptoms or a cold, respect your community and yourself by resting at home.

Booking Online / App

We will be limiting class numbers to 20 per class to give more space between students.

Please book online to ensure your spot and keep updated with any timetable changes that may occur.

To download the Golden Yogi App, click here.

Online Classes

We are in the process of setting up online classes to go live next week. These will be available to all current members.

Golden Yogi Clinic

Naturopath and Homeopath appointments will continue to be available at the clinic and on Skype or Zoom. With the Coronavirus spreading rapidly through our community it is more important now than ever boost your immunity and keep healthy.

To find out more about the Golden Yogi Clinic offerings, visit our events or timetable pages.

Postponed Events and Workshops

Please note we have postponed the following:

20 March: Fall Equinox Activation with Erin O'Hara

21 March: Yin & Reiki Workshop with Hannah Crerar and Olivia Scott

29 March: Sound Shower with Avishai Barnatan

5 April: Reiki Level 1 Training with Olivia Scott

Pregnancy Yoga - 6 Week Courses - Monday & Thursday

6 tips for a strong immune system

Health is on everyone's minds these days, and the nagging worry about how the coronavirus would affect us individually, should we be unfortunate enough to contract it. The question of how to boost one's immune system is understandably a popular one, but as dietitian Cara Rosenbloom explains in the Washington Post, it's not really what you want:

"A 'boost' in that [immune system] process would not be a good thing. Scientifically, it would mean your immune system was overactive, and overactive immune systems lead to autoimmune disorders. You just want the immune system to function normally, so it helps prevent infection."

Instead, there are some basic, common-sense steps you can take to ensure its normal, and thus optimal, functioning. As you'll see, these aren't much different from establishing a healthy daily lifestyle. Even if you've been slacking off on these healthy habits, it's never too late to start. In fact, implementing them right now might be exactly what you need to keep the viruses at bay.

1. Get enough sleep.

Too little sleep is like a giant welcome mat for illnesses. It makes your body more susceptible to getting sick, as does an irregular sleep schedule. The Guardian cites a study from last year that found "lack of sleep impaired the disease-fighting ability of a type of lymphocyte called T cells," and sleep researcher Matthew Walker explained in his book Why We Sleep that a single night of only 4 to 5 hours of sleep causes "your natural killer cells – the ones that attack the cancer cells that appear in your body every day – drop by 70 percent." Increase your odds of fending off illness by allowing yourself a solid 7 to 9 hours of shut-eye nightly.

2. Eat well.

Fuel your body from within by eating a wide range of plant-based, fiber-rich, and colorfully varied foods. Harvard Medical School professor Shiv Pillai told the Washington Post there is no "strong scientific evidence for any specific type of food being linked to better immune function," so you can ignore the slew of supplements being marketed toward the coronavirus in particular. Instead, focus on getting your nutrition from whole foods. This includes probiotics, which dietitian Natasha Haskey said should be sourced "from food (such as a probiotic-filled yogurt) instead of taking a supplement."

3. Don't stress.

I realize that is difficult advice at a stressful time like this, but stress compromises the immune system greatly. From the Guardian:

"Stress hormones such as cortisol can compromise immune function, a common example of which is when chickenpox strikes twice. If you have had it, the virus never completely goes away. 'During periods of stress,' says [profssor Arne Akbar of the British Society for Immunology], 'it can reactivate again and we get shingles.'"

Do what you can to reduce the stress in your life. Exercise helps, as does finding ways to enjoy yourself that don't involve spending time in large crowds. Enjoy guilt-free Netflix binges at home on your couch or explore solitary hobbies, such as playing music, board games, baking, or reading books.

4. Keep exercising.

Exercise has many benefits. It helps to maintain immune health by getting white blood cells moving through the body. These tend to be quite sedentary, according to Prof. Akbar, cited above. "Exercise mobilises them by increasing your blood flow, so they can do their surveillance jobs and seek and destroy in other parts of the body." It reduces stress and boosts feelings of wellbeing and happiness, which are also good for general health.

If you're already feeling ill, however, you can continue exercising as long as your symptoms are above the chest, i.e. runny or stuffy nose, slightly sore throat, etc. If the symptoms are further down, such as nausea, stomach pain, or nagging cough, take a break for a few days.

5. Avoid alcohol.

As tempting as it might be to bury your fears in a nightly bottle of wine, don't do it! The Guardian reports that heavy drinking depletes immune cells, citing Sheena Cruickshank, immunology professor at the University of Manchester in the UK:

"Some studies have suggested that the first-line-of-defense macrophages are not as effective in people who have had a lot of alcohol. And there’s been suggestions that high alcohol consumption can lead to a reduction of the lymphocytes as well. So if the bug gets into you, you’re not going to be as good at containing and fighting it off."

6. Practice good hygiene.

This advice is everywhere these days, but don't stop paying attention to it. Keep washing your hands! It's the simplest and most effective protection against catching unwanted germs. Think, too, about minimizing places for germs to hide, such as under long fingernails, rings, and bracelets, either by wearing fewer of them or including in your hand-scrubbing. Keep some moisturizing lotion handy and apply after drying thoroughly.

Go Green Smoothie Guide

This amazing guide will head you in the right direction to delicious green smoothies. Happy smoothie making!

This infographic is a sample page from our Cleanse and Green Smoothie books.