Month: September 2018
In today’s world, we are constantly on the go, a steady state “busy-ness” is the norm, and we’re always running from one responsibility to the next – literally! So, it’s no wonder that physical fatigue is such a common complaint.
The good news is that there are some really simple (and natural) ways to increase your energy so you can keep up with your busy life.
Get off the blood sugar roller coaster
One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.
You can balance your blood sugar, and boost your energy naturally by:
- Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar – and energy levels steady
- Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.
- Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.
You like to move it, move it!
When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get your butt off the couch, it’s one of the best things you can do to fight fatigue.
And, it turns out that you don’t even have to commit to a long workout!
A California State University study hyperlink to this study: https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm concluded that even a brisk 10-minute walk can increase your energy for up to 2 hours.
So when you feel that afternoon slump coming on, skip the coffee and lace up your running shoes instead.
Up your sleep game
It may seem obvious that lack of sleep causes fatigue. However did you know that the quality of your sleep can have an even bigger impact on your daily energy? Even slight disturbances in our sleep can affect how rested we feel the next day.
Here are a couple of tips for a more restful sleep:
- Avoid tech in the bedroom, or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.
- Avoid caffeine late in the day – or avoid all together if this is a problem for you
- Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.
- Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.
Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.
And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood and zaps our energy.
How do you know if you may be dehydrated?
Check the colour of your urine. If it’s the colour of straw, you’re good to go. If it’s a darker yellow colour, it’s time to drink up.
If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe below.
Matcha gives a longer lasting energy boost than coffee. It doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!
Glycemic Index Foundation – https://www.gisymbol.com/about-glycemic-index/
California State University Long Beach, Public Affairs & Publications – https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm
National Sleep Foundation – https://sleepfoundation.org/press-release/what-good-quality-sleep
There may be something lurking within your gut, when and where you least expect it.
You’re probably already in tune with keeping the large intestine healthy, balanced and well- populated with good bacteria (got probiotics?).
But, what about the health of the small intestine that is located before it in the digestive tract?
The truth is, this is where the serious business of nutrient absorption happens before the waste products are sent through to the large intestine or bowel to be expelled.
As you can imagine, there’s quite a slippery slope that ensues when the flora in this critical stretch of digestive highway goes out of balance.
What is SIBO and what are the symptoms?
At its most basic level, SIBO or Small Intestinal Bacterial Overgrowth is when bacteria or other microorganisms, good or bad, grow out of control in the small intestine – an area that would normally have a low bacterial count, as compared to the large intestine.
Microorganisms setting up shop in this area (colonization) end up damaging the cells lining the small intestine. This is otherwise known as leaky gut or an increase in intestinal permeability.
This, in turn, impairs the digestive process and overall absorption of nutrients which exacerbate nutritional deficiencies, allow toxins, pathogens and undigested protein molecules to enter the bloodstream that then cause widespread inflammation, food sensitivities, autoimmune disorders, and other immune reactions.
The most common symptoms of SIBO are:
- Malabsorption issues and malnutrition
- Weight loss (or gain)
- Nausea and/or vomiting
- Abdominal bloating or distention
- Abdominal pain or discomfort
- Acid reflux or heartburn (GERD)
- Excessive gas or belching
- Constipation and/or diarrhea
- Skin issues like rashes, acne, eczema and rosacea
- Aches & pains, especially joint pain
As mentioned, one of the biggest concerns with SIBO is that essential nutrients, protein, carbohydrates and fats aren’t being properly absorbed, causing deficiencies of iron, vitamin B12, calcium and in the fat-soluble vitamins: A, D, E and K.
What causes SIBO?
According to experts, the causes are not clearly defined but contributing factors to being diagnosed with SIBO can include:
- Metabolic disorders including diabetes
- Chronic pancreatitis
- Injury to the bowel
- Recent abdominal surgery
Celiac disease is also associated with an increased risk for developing SIBO, and can be of particular concern, as it disturbs gut motility leading to poor functioning of the small intestine.
Another common conditions associated with SIBO is Irritable Bowel Syndrome. As a matter fact, studies have found that SIBO occurs simultaneously in more than half of all cases of IBS.
It has even been reported that successful elimination of bacterial overgrowth in the small intestine resolves symptoms of IBS too.
The use of certain medications, including immunosuppressant medications, and proton pump inhibitors (acid reflux medications) as well as heavy metal toxicity, low stomach acid, inflammatory diets, and yep, you guessed it, stress – are all thought to be contributors as well.
How can you test for SIBO?
It is typically diagnosed using a breath test in which the patient drinks a sugar-containing drink and exhaled gases are measured.
If there are too many bacteria, excess gases (hydrogen, methane or both) will be produced. It should be noted that the reliability of this test is considered less than ideal, but it’s one of the only methods available at this time.
What’s the treatment for it?
Most holistic health practitioners advise adhering strictly to the “SIBO diet” for at least 2 weeks – which may include any (or all) of the following protocols:
- Herbal antibiotics, including oregano oil
- A low FODMAP, GAPS and/or AIP diet; unfortunately, this includes avoiding garlic & onions
- Stress management; yes, this can help heal your gut!
- Repopulating the good bacteria using probiotics, and then feed with prebiotics
In more severe or persistent cases, a prescription antibiotic may be needed to get the overgrowth under control.
World Journal of Gastroenterology: “Small Intestinal Bacterial Overgrowth Syndrome”
World Journal of Gastroenterology: “Irritable Bowel Syndrome and small intestinal bacterial overgrowth: meaningful association or unnecessary hype?”
Journal of Clinical Gastroenterology: “Gastrointestinal motility disturbances in celiac disease”
A little self-criticism is a normal shared human mental pattern, and can even be healthy for the most part. But, we can also just as easily open the door to that overly vocal “negative nelly” voice in our head.
However, if your negative voice is preventing you from doing what you want or need to do in your life, then it has to get booted back out the door. This kind of mental chatter has no right to set up shop in your mind.
Deeply held negative beliefs, especially when they’re firmly rooted in your unconscious, stress you out, damage relationships and can greatly limit your potential for health and happiness.
If you’re sick of having the same old conversation with negative nelly, then be sure to try some of the ideas I’ve outlined in this article on how you can shift away from this damaging mindset, and finally release yourself of these limiting beliefs.
What are limiting beliefs?
Limiting beliefs are the little, but persistent voices that convince you that you can’t be or do or have something due to a perceived inadequacy in some area of your life or personality.
Your negative nelly narrative usually goes something like this:
I won’t ever be [this]…
I can’t do [that]…
I don’t have [this]…
I don’t deserve to be/have [this]…
And, one really common one that comes up for many people…
I am not good enough.
Let’s change up the narrative you may have been having with yourself for a very long time!
Overcoming negative self-talk and releasing limiting beliefs
Your limiting decisions have shaped everything you do, and they have likely prevented you from seeing opportunities and maybe even discouraged you from trying some things at all.
The good news is that it’s totally possible to permanently change a long-held belief — even the ones that are lifelong.
You only perceive what you believe, so your beliefs shape the very world you live in.
But, when your limiting beliefs come into question, your whole world can experience a shift for the better.
Here are a few ideas to help you silence your inner critic for good!
When you find yourself feeling “stuck”, or repeatedly spinning your wheels on the same speed bumps that life might be throwing your way, it’s always a great idea to seek out the help and guidance of a life coach, counsellor or therapist.
In addition to that, there are several things you can do on your own, in your own time and space…
The first step to releasing limiting beliefs is to shift your thinking into AWARENESS
Time to bring those disempowering thoughts out of hiding! Once you do that, know that you have choice.
However, just simply being aware or having knowledge of them is not enough, it’s just the first step. You must understand and truly believe that you have a choice about how to react to stressful situations.
Possible thinking, not just positive thinking
Your mind is a powerful thing, and when you fill it with thoughts of what’s possible (not just positive), your mindset will start to shift.
When you believe something IS possible, you will notice options and opportunities coming up for you that would simply not have be noticed if you did not believe it was possible.
With repetition, your positive feelings will intensify, the new neural connections will strengthen, and you’ll start to notice just how awesome this new “win” really feels!
Reminding yourself often of these little wins can further shift your mindset and help you embrace the bright side of your perceived “failures” or shortcomings. It also helps to simply accept that you are perfectly imperfect, just the way you are!
If you wouldn’t say it to your friend, don’t say it to yourself
Your limiting beliefs are assumptions you make about reality that often aren’t true. They aren’t helpful, and they certainly don’t serve you or the goals you want to achieve.
Ask yourself: would I say these negative, hurtful and unsupportive words to a friend?
Adopting empowering beliefs such as:
“It is not my job to please everyone else.”
“Just be me. There will never be anyone else like me.”
To swap out your limiting belief with a more empowering one, you’ll need to play a little mind game:
Convince yourself that the value you thought you were getting from the former limiting belief isn’t worthwhile, and that your new empowering belief can serve to fill this void.
Take some time and space that’s all yours
Ensure that you are creating space in your life for these new empowering beliefs. Take action and get into the habit of using your new beliefs as often as possible until they begin to feel comfortable, familiar and routine to you.
Just remember – you have the ability to harness the power of the possible! Overcoming negative self-talk and releasing yourself of limiting beliefs takes commitment, introspection and a good dose of self-confidence to make the necessary changes stick.
There’s the old saying that we view ourselves through a much harsher lens than the rest of world does. So, let’s try to bring our own lens back into focus.
Health.com: 9 Ways to Silence Your Inner Critic
Thrive Global: What are Limiting Beliefs and What Causes Them?
Hormones are like chemical messengers, and govern nearly every cellular action in our body.
While very important, our sex hormones like estrogen, progesterone and testosterone, are actually not essential for our survival.
They’re responsible for sexual functioning and fertility, as well as in more of a “beauty” capacity – keeping our skin, hair & nails vital and youthful looking.
On the other hand, stress hormones (like cortisol & epinephrine, also known as adrenaline) are critical to our survival because they synthesize proteins, maintain cellular electrolyte balance, regulate heartbeat and blood pressure, and transport glucose into our cells – essentially feeding our brain.
These hormones are so crucial, that in times of chronic stress, cortisol (the “hormone of stress”) will be made at the expense of sex hormones. No wonder we can start feeling whacked out at certain stages of life.
So what happens when hormones stop playing well together?
We can often experience a ripple effect, even when there’s a slight hiccup in hormone function.
Also, due to the fact that the interconnected nature of your endocrine system, one hormonal imbalance can lead to an additional one, causing multiple symptoms and overlapping health issues.
The 10 most common signs that you probably have a hormonal imbalance
- Poor sleep – not being able to fall asleep or stay asleep
- Fatigue that’s not alleviated by sleep
- Night sweats and hot flashes
- Resistant excess weight and body fat, especially around the belly
- Low libido or sexual dysfunction
- Acne or other skin issues
- PMS symptoms
- Foggy thinking (brain fog!) and difficulty concentrating
- Mental health issues – depression and anxiety in particular
- Mood changes like irritability and anger
The main causes of hormonal imbalances
While there are many causes, here are the most common ones that have been identified:
- Age and stage of life
- Chronic stress
- Medications (e.g. the Pill)
- Toxins and endocrine disruptors like xenoestrogens
- Poor nutrition and lack of adequate key nutrients
- Blood sugar regulation problems
- Disrupted circadian rhythm
- Chronic inflammation (e.g. leaky gut & digestive system inflammation)
Simple ways to support and rebalance your hormones naturally
Eat whole foods: processed, packaged foods offering little to no nutritive value will also offer little to no fuel for your hormones.
Be sure to eat fresh over packaged foods, including plenty of vegetables, fruits, and quality sources of free range and grass fed meats and eggs. Also, if tolerated – nuts, seeds, and legumes in moderation.
Grains and dairy may cause or exacerbate hormonal problems for some people.
Eat more good fats: Good fats are essential for hormonal health because sex hormones need fat as a building block – and your body can only use the ones you give it.
Opt for sources of good fats from whole foods, such as avocados, raw nuts & seeds, coconut oil, extra virgin olive oil, real butter or ghee (grass fed preferable), wild-caught salmon, and free range eggs – yes, you can eat the yolks!
Exercise daily: Working out on a regular basis, engaging in resistance (or strength) training, and incorporating a specific workout called HIIT (high intensity interval training) has been proven to be especially beneficial for keeping our bodies AND our hormones fit.
Better sleep: getting deeper, more restorative sleep can be the key to supporting your hormones, above all other measures (but that doesn’t mean you should ignore the other ones!)
Stress management & self-care: the truth is – stress can be devastating for hormonal health.
We need to equip ourselves to manage the stress and “business” of everyday life through the actions that bring back balance and wellbeing to our bodies AND our minds – like good nutrition, exercise and sleep!
Learn better coping mechanisms (like breathing techniques), practice mindfulness and be sure to engage in daily self-care.