Your gut health cannot be fully repaired if you fail to eliminate one of the biggest toxins from your life—stress. Stress is one of the most prevalent toxins in our modern world and leads to countless health conditions. Adrenal fatigue, one of the most under-diagnosed health issues and is actually one of the main by-products of prolonged stress.
Your adrenals are the endocrine organs that sit on top of each of your kidneys. The adrenal cortex is the outer part of the gland that produces hormones that are essential to life, such as cortisol (which helps your body respond to stress). The adrenal medulla is the inner part of the gland that produces nonessential hormones, such as adrenaline (which helps your body react to stress). When you’re suffering from adrenal fatigue, your adrenals are under a great amount of pressure and do not function properly, which can disrupt the entire functioning of your body.
SOME SIGNS AND SYMPTOMS OF
ADRENAL FATIGUE ARE
Waking up tired in the morning after a full night’s sleep
Decreased sex drive
Cravings for sweet or salty foods
Lowered immune system
Long recovery time from illnesses
Recurrent yeast infections
To self care and reduce the stress that may be causing Adrenal fatigue try these:
On waking do 1 minute of deep breathing to get your oxygen pumping around your body. Think for a few moments of the tasks ahead, write them down so you can clearly see your priorities. being able to visualise your days tasks is proven to reduce stress and improve your overall time management which in itself reduces stress too = Win Win situation. Be a little be grateful for the day ahead. Attitude of gratitude is an excellent tonic. It allows you to become mindful of your actions. Before you eat breakfast or drink your usual morning drink, drink water with freshly squeezed lemon and a dash f cayenne pepper. A super boost for your digestive system. If you use probiotics to promote a healthy immune system now is the ideal time to take them before you eat your breakfast. Do you body brush? It is a great stimulation for your lymphatic system to rid toxins, but also invigorating to your entire body. Fill your reusable water bottle ready for your day ahead. When eating sit down. Allow time to eat, chew your food, become mindful during eating and allow time for digestion to occur. Eat organic produces as much as possible, reducing your intake of chemicals known to irritate your digestive system and be toxic to your health. Be active, park the car a street away from your destination, take the stairs not the lift, walk whenever possible. Start a journal one of reflection – look back at what you have achieved and be grateful for that. How did you feel during the day? what made you feel like that? If you felt alive and positive, aim to repeat that event or action that led to that feeling. Find a space that can become your quiet zone. Sit rest your eyes, breath deeply and calmly. Meditate if you wish, just allow your body and mind to be still for a minimum of 20 minutes a day.
Food that have undergone a process called ‘fermentation’ are referred to as ‘Fermented Foods’. This is where natural bacteria feed on starch and sugars that then creates lactic acid. This method preserves food and create a highly beneficial strain of probiotics.
IMPROVE DIGESTION AND BOWEL MOVEMENT
Eating fermented foods and drinking fermented drinks benefits your digestive system, balancing bacteria essential for an efficient digestive system, also known to prevent disease, inflammation and improves your immunity.
BETTER AND EASIER FOOD ABSORPTION
Balancing your gut bacteria helps absorption of the essential nutrients in your food. Eat healthy food and fermented foods and you will not require supplements to help digestive issues.
FERMENTED FOODS ARE BUDGET FRIENDLY
We all know that eating a healthy diet can be on the more expensive side, but fermentation is not expensive and it’s fun to do. Sauerkraut is quick and easy.
BOOST IMMUNE SYSTEM
The majority of your immune system reside in the gut. Healthy gut will provide a healthy immune system and fight off common infections. fermented foods are far better than taking antibiotics, though in some cases prescribed medication may be the only option. If that is the case, as soon as you complete the antibiotic course or better still during the course, eat plenty of fermented vegetables to boost those weakened good gut bacteria.
PROMOTE BETTER GUT HEALTH
The lactic acid produced during fermentation boosts your gut bacteria, so keep eating the fermented foods.
IMPROVE FOOD FLAVOUR
Fermented foods taste delicious and are highly nutritious, adding quality to most meals,
REDUCE SUGAR CRAVINGS
Fermented food due to their tangy flavour can reduce sugar cravings, possibly supporting weight management.
The benefits of fermented foods for overall health and wellbeing are great. The power of reducing inflammation, aiding digestion, improving gut function are all essential for balance and function.
Follow and like the @NutritionBodySoul facebook page as we will be delivering Fermentation Workshops in the Southport area this summer.
Nutrients affect your overall wellbeing and what you eat can boost your mood.
Dopamine and serotonin are neurotransmitters which are responsible for your mood.
It is a complete process but if your diet contains nutrients that promote the production or enhance the performance of neurotransmitters then research supports evidence of improved mood, mental alertness and recall efficiency.
So what food do we need to consume to maintain a healthy mind?
Omega-3 primarily found in oily fish, However, a quality supplement is ideal for those who do not consume fish or only eat one to two portions a week.
Leafy Greens such as spinach and broccoli contain folic acid and some B vitamins both recognised as contributors to improved sleep and alertness. Research has suggested that selenium found in broccoli can help alleviate anxiety.
Filtered water the secret to inner health. We often mistake hunger for thirst, we ignore the dryness of our skin and reach for face or hand cream, we dismiss headaches as a sign of hydration and blame stress or current pressures of the daily routine.
Drinking water is literally your life source. When your body cells dehydrate all your internal systems begin to malfunction. We experience disturbed sleep, cramps, brain fog, increased anxiety, general aches and pains and most importantly lack of energy.
The amount of water your body requires depends on your daily activity and food intake. However as a rule of thumb an adult should aim for approximately 6-8 glass (1.2 litres)
Simple 6 day cleanse and gut boost for a healthier happier you!
Have you ever used antibiotics? Suffer from skin conditions and allergies? Feel lethargic and overwhelmed?
If you can answer yes to any of the above your body maybe unbalanced due to an unhealthy gut.
You can heal your body and it isn’t as difficult as you might think.
Do you have the desire to become a better healthier version of yourself? Would you like to lose weight? Work at a pace to suit you?
Making small changes to your current eating pattern and foods, you will experience big results that will bring long-term health benefits to you.
Follow a plan with step by step tips of healthy swaps, correct portion control. Plant based eating is the focus and the overall longterm result. The changes will help you feel more energised, powerful and beautiful in your skin.
The plan eliminates meat, most dairy, many sugars and processed foods.
Start with the cleanse Begin by removing inflammatory foods, giving your digestive system a break and reduces stress and toxic buildup
Then turn up the heat Nutritionally balanced meal suggestions and soups that encourage your body to burn up stored fat for energy
Finally rebalance and restore Replenish beneficial gut bacteria, heal your gut for inner health and wellbeing
Day 1 – Whole food, vegetable based soups and smoothies to promotes cleansing of the digestive system and remove toxins
Day 2 – Whole food meals that encourage fat burn and soups to continue the cleanse
Day 3 – Cleanse smoothies and whole food meals, begin restoring your gut