The post How a Neurodivergent-Affirming Naturopath Supports ADHD – Addressing the root causes of ADHD symptoms appeared first on Alison Mitchell Naturopath.

Many people are aware of some of the symptoms that PMS can cause, but PMDD, a subtype of PMS that can cause symptoms of strong anxiety and depression, is something that is less well known. It can cause symptoms which can have a debilitating effect on your mental health, and this can last for the entire second half of your menstrual cycle.

If you experience PMDD or believe you may, please reach out because this condition is something which can be helped.

If you have not had a chance to listen yet you can find the PMS podcast here.

PMS and PMDD – Podcast Interview with Lisa Costa Bir

About PMDD.

Premenstrual dysphoric disorder (PMDD) is similar to premenstrual syndrome (PMS) however PMDD symptoms are more severe compared to PMS. PMDD is associated with mood swings, anxiety, depression, low motivation and even suicidal thoughts. It is also very common for PMDD sufferers to experience relationship and work issues due to their severe symptoms.

If you experience PMDD it likely indicates that there is a deep underlying hormonal imbalance occurring in your body which is causing you to experience an emotional rollercoaster. This lasts during the time period of anywhere from post ovulation (typically day 14) to the first 2-3 days of bleeding – this means it can be two weeks of the months experiencing a completely different emotional state.

PMDD may leave you with altered emotions but there are some techniques which will help to equip yourself with self-care and wellness tools to empower and soothe.

Related: Managing PMS and PMDD with Mindfulness
Related: Natural ways to treat PMS

Self-care tips for processing PMDD feelings:

1. Practice Mindfulness

Feeling governed by your emotions during PMDD time and unable to focus? Practicing mindfulness will help you to ground down into the present moment with compassion and non-judgement. Next time you are feeling overwhelmed take a moment to sit down, close your eyes and scan your body from head to toe noticing any sensations that arise. Paying attention to your body will help you to become more aware of what is happening in the present moment as well as the ability to observe the changing nature of sensations.

2. Meditation

PMDD can lead to feelings of being scattered and spacey in the mind. In meditation, focusing on the breath will help you anchor into the present moment with a sense of being more grounded and cognitively clear.

3. Gentle Yoga Practice

Gentle forms of yoga such as yin yoga works primarily on stimulating your parasympathetic nervous system (rest and digest) to allow your mind and body to slow down into a state of relaxation. Yin yoga is a form of mindfulness that holds poses for 3-7 minutes, inviting the space to find stillness within the chaotic storm that you may be feeling during this time.

4. Earthing

To ground your energy when you are feeling restless or emotional, connect to nature by going outside, take your shoes off and touch your feet on the bare earth- this is known as Earthing. Studies have shown that this technique also helps to settle the mind by activating your parasympathetic nervous system.

5. Journaling

Journaling is a healthy way to express how you are feeling during the time of PMDD, as it can be really beneficial in clearing your ruminating thoughts and feelings. Studies have shown that this technique helps to reduce stress and manage anxiety as well as depression. Journaling can help you to become more aware of how you are feeling as well as identify negative thoughts. This holds space for you to then work on a plan for resolving problems and strengthen compassionate self-talk. Set aside a few minutes a day to write down what ever feels right- you have full creative permission in your journaling practice.

6. Gratitude list

Practice gratitude when you are feeling low in mood by writing a list of 10 things that you are grateful for in your life. Studies have shown that practicing gratitude on a daily basis helps to increase psychological well being by enhancing our positive emotions. Additionally practicing gratitude helps to boost social relationships and increases social support systems for individuals. This is very beneficial for people experiencing PMDD due to their mood affecting their relationships.

7. Epsom salt bath

Do you feel tense in your body? Treat yourself to a nourishing Epsom salt bath with a couple of drops of lavender essential oil to promote relaxation and inner serenity. Bathing in Epsom salts (magnesium sulphate) is therapeutic for PMDD as it helps to stabilise your mood as well as relieve stress, depression and anxiety.

8. Talk to someone

When you are feeling low in mood, stressed or perhaps out of control with your emotions- reach out and speak to a friend, family member or health practitioner. Remember that you are not alone, hormonal imbalance is very real and your wellbeing is a priority.

The post PMDD: Processing Feelings appeared first on Alison Mitchell Naturopath.

We all feel different emotions when faced with different situations, it’s part of being human. When you were late for work because your alarm didn’t work, it’s okay to be frustrated. If you lost a loved one to a disease, it’s a typical reaction to grieve. And when you’re about to take an exam which can make or break your career, most of the time, you’d be anxious. And while it’s normal to be anxious at times, it can be very uncontrollable and can affect your decisions and your well being. To prevent this from happening, there are some techniques you can utilise to reduce the impact of anxiety.

Consider the natural ways to keep your mind calm during anxious times:

1. Write down what you feel: When you’re anxious, you might think that no one can understand what you feel that’s why you end up keeping everything to yourself. Doing this might be an easy way out for you but keeping all of your emotions can worsen your anxiety in the long run. That’s when writing can help you. When you feel anxious, write everything you feel in your own journal. This will be an avenue for you to release your emotions in a healthy manner, while allowing you to determine which could possibly trigger this emotion.
2. Talk to someone who understands: Some of your family and friends understand what you’re going through. Determine who these people are and when you feel like anxiety is slowly taking over you, call them and talk to them. Be open as possible and let them know what you’re going through. You’ll not only feel good after talking to them but you’ll also gain pieces of advice from these people which can help you battle anxiety.
3. Find your own mantra: There’ll be times when you’ll act out depending on your emotions – and most often than not, you’ll soon regret doing any of these. You can avoid committing this mistake by finding your own mantra. For some people, they would count 1-10 when they’re on the verge of a panic attack. Others would take three deep breaths before saying or doing anything when they’re anxious. You can mimic these but you can also come up with your own. Look for a mantra you’re comfortable with and stick to it when you’re at the peak of your anxiety.
4. Take the time to walk: One of the reasons why you’re experiencing anxiety is because of the adrenaline buildup in your body. If you don’t do anything about it, you’ll experience anxiety for longer periods of time. You can use all the extra adrenaline in your body by walking or doing any kind of physical activities. You’ll have the time to think things through and relieve yourself from stress – it’s a win-win for you!
5. Listen to music: Songs are linked to your emotions which can be a very effective stress management tool. It can soothe your emotions to prevent your anxiety from worsening. So when you feel like your mind is going haywire because of a business presentation which will start in minutes, grab your iPod and listen to your favorite songs.
6. Have some time alone: And while the company of friends and family are fun to be with it, being alone when you’re anxious can bring several benefits to your well-being. When you’re alone, you’ll have the time to assess your actions and decisions. So the moment you’re anxious, go to the gym alone or visit your favorite novelty store. Take a walk in the park and bask in the moment of being alone. Look for activities which you enjoy doing alone so your anxiety levels will decrease.

These tips might work and not work for different people. And if you see yourself experience the latter, you can always work with professionals like a Naturopath or a Psychologist such as those at Endeavour Wellness.

Too much of anything is harmful – and how your mind is affected during anxious times is no exemption. It’s normal to feel anxious when you’re faced with a situation where you’re not prepared, but too much of it can disrupt your daily functions. When you’re always anxious, you’ll end up making rash decisions. Learn how to keep your mind calm during anxious times by using this article. And don’t worry if you can’t get it right the first time; managing your emotions will take time and practice.

Joel Curtis

Joel Curtis is a registered Psychologists with Endeavour Wellness and has over 17 years of experience. Joel holds a Masters’ Degree in Psychology from Western Sydney University. Joel owns a number of private practices in Sydney and provides expert content for several national TV and Radio programmes.

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A condition that is growing in awareness is Pyrolle disorder. This condition is associated with many types of problems but in particular mood imbalances, gut symptoms and behavioural issues in children. The diagnosis of conditions such as ADD/ADHD, food intolerances or anxiety may be related to Pyrolle disorder, so if you or someone you know has these health concerns, this might be something to look in to.

In my latest contribution to Western Sydney Mum’s Hub I talk about what Pyrolle disorder is, the symptoms you can look for as a clue, how to test for this condition and what you can do to help it with diet changes and herbal medicine.

Originally published here https://www.westernsydneymumshub.com.au/parenting/what-is-pyrolle-disorder.

So what is it?

Also referred to as pyroluria, mauve disorder or kryptopyrroluria, pyrolle disorder is a condition where there is an abnormal amount of the chemical hydroxyhermopyrrolin-2-one (HPL) excreted. Everyone produces this chemical in small amounts, however excretion of high levels may be linked to issues with the nervous system (usually resulting in mood and behavioural problems) and digestive complaints. When this occurs it is referred to as pyrolle disorder.

If you have ongoing issues with mental health, especially anxiety, this may be something to look into. It affects about 10% of the population and can be brought on by periods of stress, both emotional and physical, as stress causes the HPL chemical to be excreted very quickly.

It affects children and adults and can be a factor in various mental health issues, mostly anxiety, behavioural problems, ADHD, addictions and autism.

What are the Symptoms?

This condition can affect someone in a lot of different ways, mostly via the way it affects the nutrients zinc and B6 which are critical for health digestion, immune function, hormonal health and emotional balance. Not everyone experiences all the symptoms, but the expression of the condition could involve some or all of the following symptoms:

·         Anxiety

·         Depression

·         Mood swings

·         Low tolerance to stress

·         Sensitivity to noise and lights

·         A dramatic tendency (histrionic)

·         Pessimistic

·         Digestive complaints such as constipation or diarrhoea

·         Poor dream recall

·         White spots on nails

·         Poor appetite or nausea, especially mid morning

·         High tendency to stretch marks

·         Inability to tan or very pale skin

·         Skin complaints such as eczema, dry skin or rough skin on the back of the arms (keratosis pilaris)

·         Thinning hair and early greying of the hair

·         Sore joints

·         Irregular periods or delayed puberty

There can also be an allergy component to the condition as it affects histamine levels. I consider this helpful to test when supporting people with pyrolle disorder.

This condition has also been associated with other conditions such as autism , ADD/ADHD, allergies, alcoholism and additions, learning difficulties, epilepsy, schizophrenia, bi-polar disorder and acute intermittent porphyria.

How is it tested?

A urine test that measures the levels of pyrroles (hydroxyhaemopyrrolin-2-one i.e. HPL) in the urine can give you a big indication whether this condition is an issue for you.

Most people should have low levels – less than 10mcg/dL of HPL in their urine. The upper limit of normal for HPL varies between 8-20 mcg/dL and levels greater than 20 mcg/dL are considered to be positive for pyrrole disorder. While that may be a positive test for pyrolle disorder, in clinic I have found that until levels get even higher then pyrolle disorder isn’t the main cause for the symptoms experienced and shouldn’t be the key focus of treatment.

Is it genetic?

There is a high likelihood that it is a genetic condition, with a 50% chance that if one parent has the condition that it will be passed onto the child.

Other genes can have a role in this condition such as MTHFR.

A lot of the time this condition may not be an issue, but in combination with stress, trauma or dietary/lifestyle issues it can become a bigger problem.

How is it treated?

A holistic approach is important, as there are often a combination of factors involved.

Usually repletion of the nutrients zinc and Vitamin B6 are important, but other nutrients such as magnesium, omega fatty acids and supporting B vitamins are important.

As the condition affects, and is affected by digestive health, the gut also needs to be supported with diet, and gut supporting nutrients and probiotics.

Diet for Pyrolle Disorder

Top foods to find zinc and B6

Zinc containing foods: Spinach, prawns, oysters, salmon, flaxseeds, pumpkin seeds, cashews, mushrooms, garlic, lima beans, chickpeas, kidney beans, peas, eggs, turkey, beef, lamb, liver, brown rice.

B6 containing foods: Sunflower seeds, pistachios, salmon, turkey, lean pork, beef, prunes, banana, avocado, spinach, fortified cereals, rice bran.

Top foods for GLA (gamma-linolenic acid)

Avocado, brazil nuts, hemp seeds, peanuts, chicken liver, pinenuts, spirulina, borage oil.

Foods to avoid:

Those which are difficult to digest and are classed as inflammatory. This often includes gluten, dairy, alcohol, heavily processed or sugar rich foods and anything that contains chemicals or is overly refined. Some people respond best to a paleo style diet, or one free from grains.

Herbal medicine for Pyrolle Disorder

The symptoms of the condition vary for everyone, and so herbal medicine can be targeted to this. It may involve using herbs to support concentration and memory such as Bacopa, digestive health such as Gentian, Ginger, Dandelion root, Chamomile and Lemon Balm, or to reduce anxiety such as Passionflower. A herbalist can individualise a formula to the person.

If you think this may be an issue for you, seek help from a qualified health practitioner with experience in this area.

The post What is Pyrolle Disorder? appeared first on Alison Mitchell Naturopath.

Health & Wellbeing Podcast #25

After almost a year, I finally bring to you another podcast episode. 2017 has been a big year for me in many ways: Clinic has been busy, I have been working as a lecturer at Endeavour College of Natural Health and also being a Mum. This has all meant that podcast creation has been put on the back burner. But I return with a wonderful episode for you, The Anxious and Sick Merry-Go-Round.

Some of you may feel frustrated, if you feel like you are doing all the right things but your health issues don’t seem to be resolving. Every one of you are individuals and have individual reasons for why you are stuck. However, if you suffer from a tendency to be anxious this may be the reason you aren’t resolving your health issues. Research shows that if you have anxiety you are highly likely to also have thyroid disease, respiratory disease, gastrointestinal disease, arthritis, migraine headaches and allergic conditions.

I’ve invited my next guest to talk to you about the link between anxiety and health issues. Kimberly Charlotte Vucurovic is a psychology trained clinical naturopath who specialises in treating anxiety related health issues. She has worked in the field of natural medicine for 18 years. She runs a busy practice, is an academic lecturer at Endeavour College of Natural Health and is continuing her research by currently completing an Honours in Psychology.

I feel this episode may be an ‘A-ha!’ moment for many people, allowing you to connect the pieces of your health together by understanding the way that anxiety and stress can feed into other health issues, and be fed by other health issues. (And of course, we couldn’t get through an episode without talking about gut health 😉 )

You can connect with Kimberly on her website www.thenmc.com.au and Youtube.

iPhone   Stitcher   Youtube   Soundcloud  Spotify 

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My latest contribution to Western Sydney Mums’ Hub is the first of a three parter, focused on teenage health.
A few years ago I held a talk about some ways to nourish your teenager through diet and how to navigate the tricky periods of these years such as puberty, exams and their changing brains. I have covered this topic again, and started off by talking about the teenage brain and the changes it goes through.

Photo by Zhivko Minkov on Unsplash

The Teenage Brain

Teenagers aren’t just smaller adults. Their brains are quite different in functioning and this keeps going until the 20s and 30s.
When entering puberty the brain goes through a rapid growth spurt which is very similar to what happens in small babies.

There is a growth spurt in the frontal cortex before puberty starts, with a thickening of the grey matter in this area. The grey matter of the brain is where the thinking and processing happens, and the white matter is where the transport of messages occurs.

The brain matures in a back to front pattern, with the frontal and temporal lobes being the last to mature. The frontal lobe is the home of planning, organisation, impulse control and reasoning.

These changes help to explain why teenagers have such a hard time regulating their mood swings. The hormonal changes can bring the mood swings on, but the changes in the brain mean that can’t regulate their behaviour, and are less likely to make more rational decisions.

Teens have a harder time analysing the emotions of others, and are more likely to perceive anger and threat in others, where there may not be. They are more likely to have a ‘gut reaction’ to these ‘threats’ as well.

In a study where teenagers were shown pictures of adults with various facial expressions, which adults would normally interpret as emotions of fear or concern were often interpreted by teens as shock and anger.

Pruning of the Brain

There is also a process that occurs that is essentially like ‘pruning’ or a use it or lose it process of certain cells and connections. Choosing which habits are practised more regularly in this time is important, because for most people opting for the academic, sport or music sort of pathways rather than the video gaming pathways. The adolescent brain is very versatile and can adapt to the environment very well.

Having an immature frontal cortex also means their ability to perceive risk and consequences is quite low. Not wearing helmets, performing more daring moves on their skateboard or even having unprotected sex and drug taking are examples of this. Teens usually feel that the risk is outweighed by the reward in these instances.

It’s not that teens are dumb by any means, in fact they are at a peak time for learning and processing and making new pathways in their brain. They can be amazing at solving puzzles, memorising things and learning new tasks like languages and music, but can have difficulty with analysing emotions and correctly assessing consequences of risks.

Mood swings

Apart from zits, one of the other more well known problems that teenagers can struggle with is mood swings.

Thinking about how their brain develops, it’s a bit easier to understand how teenagers have a much harder time processing their emotions as well as accurately perceiving the emotions of others.

In addition to that, teens are also going through a time where they’re trying to discover their place in the world. A lot of teenagers report feeling frustrated because they’re being told to act like adults, but they’re not getting treated like adults.

It’s a hard time for parents as well, because the way that you would have dealt with your younger child’s problems is quite different to the way you would deal with teenage problems, and a lot of the time you’re in a position where you are being pushed away and you don’t even know what they’re upset about.

Depression can affect teenagers, with 5% of teens experiencing depression to such a degree that it warrants treatment. Thankfully with the way the brain is continually reprogramming itself during the teenage years it can be very responsive to interventions.

If you suspect your teenager has depression, there are a few things you can do:

• You can try to talk to them. If they’re not forthcoming with a general discussion, try asking more specific questions related to those indicators of depression
• Encourage them to talk to someone they feel comfortable with
• Talk to your doctor
• Seek counselling
• Or See a qualified natural therapist

How to reduce mood swings:

There are a few ways that you can help to reduce the severity of mood swings, by reducing the fluctuations of hormones and blood sugar levels that impact on neurotransmitters and brain function.

• Eating a low GI diet will prevent blood sugar level fluctuations which can upset moods
• Eating a nutrient dense diet can help provide the brain with nutrients it needs for a calm mood. In particular, magnesium, zinc and B vitamins.
• Exercise can release endorphins which improve mood.
• Get 9 hours sleep a night, with a regular sleep routine.
• Employ stress management techniques such as mindfulness, journaling, exercise or meditation.
• If severe, consult a practitioner.

Tips for a Low GI, nutrient dense diet

Ensure there’s plenty of good fats such as coconut oil, butter, nuts and seeds, olive oil and avocado. Nut butter and almond butter are a great snack idea and really help to satisfy hunger.

Beans, legumes and brown rice are a cheap way to add in some extra fibre, complex carbs and calories. Have a side of these with your main meals, and make dips with beans for some extra sustenance throughout the day. To reduce the gas you can experience with them, use dried beans, soak them overnight then cook on the stove for a few hours, rather than buying the tinned. You can keep them in the fridge for about a week.

Aim for 2 to 3 pieces of fruit a day, and at least 5 serves of vegetables a day. Starchy veg like sweet potato, potatoes and pumpkin are a great source of calories and have plenty of fibre.

If you choose, you can use Meat, chicken and fish for additional protein.

Whether you choose to include grains and dairy in the diet depends on the individual, but if there’s no intolerance than yoghurt and cheese are a good addition, and melted cheese can help make a lot of veg more palatable for fussy teens.

READ PART 2 HERE

The post Surviving the Teenage Years – Part 1 appeared first on Alison Mitchell Naturopath.

Health & Wellbeing Podcast #24

Medical Marijuana – Interview with Dr Rachna Patel

Medical Marijuana (Cannabis) has recently been legalised in Australia, and in 2017 some GPs and specialists will be able to prescribe it. It is still uncertain what conditions Cannabis will be prescribed for, however looking to the countries which are already using it we can see that there a lot of potential conditions it can help with.

Chronic pain, anxiety, inflammatory bowel conditions, post traumatic stress disorder and nausea are some of the potential conditions which it may be approved for.

There are a lot of uncertainties that people will have about this, and to answer my own curiosities as well as provide some information for you, I have asked these questions of an expert in Medical Marijuana – Dr Rachna Patel. I wanted to know how it could be used safely, what sort of research is out there, how you can get benefits from medical marijuana without getting high, how best to take medical marijuana, and are there conditions which medical marijuana shouldn’t be used for.

About Dr Patel

Dr. Rachna Patel has been practicing in the area of Medical Marijuana since 2012.

She step-by-step walks patients through how to use medical marijuana for their specific medical condition without getting high off of it, without getting addicted to it, without building a tolerance to it, and without smoking it.

She speaks from the experience of having treated thousands of patients and having read research study upon research study on marijuana.

She completed her medical studies at Touro University College of Osteopathic Medicine and her undergraduate studies at Northwestern University.

You can learn more about the work she does at www.DrRachnaPatel.com

Dr Patel answering commonly asked questions on Youtube

Dr Patel on Facebook

The post Medical Marijuana – Expert Interview appeared first on Alison Mitchell Naturopath.

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Guest Post by Melinda King

What is Mindfulness?

The practice of mindfulness has been around for a long time, mostly in Buddhist, Taoist and Yogic traditions however ‘mindfulness’ is a practice gaining huge popularity in the western world….I’m pretty certain it’s because most of us are super-stressed and this practice largely helps address this.

To practice mindfulness is to allow yourself to be conscious and aware of something, through focusing your awareness on the present moment, as well as acknowledging and accepting your feelings and thoughts, without judgement.

When you practice mindfulness you’re then able to experience your emotions and thoughts safely and without judgement. Therefore, those who practice mindfulness have the ability to live with more calm, balance, peacefulness, self-awareness and self-acceptance.
The thing is though, is that mindfulness is a technique that takes a conscious effort to practice. It’s a practice that can be applied at any time of day, during any moment. But the trick is to have a reminder to do it.

What are the benefits of mindfulness?

Our stress response is often due to fear, therefore the more you practice mindfulness, the more you’re able to be accepting of your fear, reduce your stress and help to let it go. This builds incredible emotional resilience so that you end up handling life’s stressors much easier and therefore are able to enjoy life more. Sounds pretty enticing hey! Here’s a rundown of the benefits of mindfulness:

• Be able to deal with uncomfortable thoughts and feelings safely
• Become aware of what you’re trying to sweep under the carpet
• Be able to accept more easily all those unwanted things life throws at us
• Be less disturbed by unpleasant situations (and people!)
• Realise that you are not your thoughts
• Learn to be less reactive in unpleasant circumstances
• Become more connected to yourself and others
• Become more accepting of yourself and where you’re at
• Become more accepting of others and where they’re at
• Ultimately…..learn how to be fully present in the moment

Mindfulness is ALL about getting into the present moment – ‘the now’ – and to detach from stressful (fear-based) thoughts that are focused either on the past or the future. The bottom line is, mindfulness brings more peace and calm into your life.

How to do it

Step 1

STOP THE CRAZINESS

Physically stop what you’re doing this moment.

Clarity and peace can’t exist in a frenzy! Nor can it exist when you’re beating yourself up about what needs to be done/where you need to go/who you need to see.

WHAT TO DO

Sit upright in a chair. Close your eyes and allow yourself to be still. Take a deep breath in through the nose then exhale through the mouth.

Step 2

SLOW YOUR BREATH

Use the 4-2-6-2 technique to slow your breathing

INHALE for 4 counts, hold for 2
EXHALE for 6 counts, hold for 2
REPEAT
Aim for 30-60 seconds

Step 3

SYNC YOUR THOUGHTS

Consciously sync your thoughts

Thinking “Argh I’m so stressed, I’m totally overwhelmed” will only add to your stress. Guide your thoughts towards supportive and loving affirmations.

WHAT TO DO

Each time you exhale focus your mind on one of these affirmations:

“I am now letting go of this stress”

OR

“I now allow myself to relax”

Step 4

SOFTEN YOUR SHOULDERS

Remember that stress hangs out in the neck & shoulders

When we’re stressed we often hold the tension in our bodies – particularly in our
neck and shoulders. Let go of this tension and shake it out! Roll and relax your shoulders as you exhale.

WHAT TO DO

As you exhale, roll your shoulders backwards in a circular motion. Do this five times.

Step 5

SENSE YOUR SURROUNDINGS

Use your senses to bring yourself into the present moment

Stress is often caused by dwelling on the past or worrying about the future. Bring your awareness into the present!

WHAT TO DO

Keep your eyes closed and focus your attention on the air going in through the nose and out through the mouth. How does it feel? Is the air cool or warm? Where in the body do you feel the sensation of the breath rising and falling? You’ll probably have lots of thoughts clamouring for attention but try to simply stay focused on the breath and how it feels. Keep doing this for 2 to 5 minutes or until you feel a little calmer.

Want more information on mindfulness?
Sign up to Melinda’s program Crazy 2 Calm here crazy2calm.com.au

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The post What is Mindfulness and how you can do it. appeared first on Alison Mitchell Naturopath.

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In this podcast episode I interview Melinda King about her stress management program Crazy 2 Calm, stress management techniques and nutrition for stress.  We also chat about her recent New York trip where she explored healthy restaurants, attended a seminar by Gabby Bernstein, Spirit Junkie and generally had a good time.

Melinda is a University qualified Naturopath with a passion for stress management and good health. She practices at at the Terra Madre Wellness Clinic in Northcote, Victoria, focusing on treating anxiety, digestive complaints and women’s health with diet, herbal medicine and counselling.

Connect with Melinda through her website http://melindaking.com.au/ or on Facebook or Instagram, and learn more about her Crazy 2 Calm program at http://crazy2calm.com.au/

Video:

Audio:

Podcast breakdown:

0:55 A bit about Melinda and her personal health journey and how she got into Naturopathy.
6:23 What has Melinda been getting up to lately? She discusses her New York trip and her mission to find healthy places to eat while there.
12:18 Melinda talks about her experience attending the Gabby Bernstein – Spirit Junkie seminar.
15:54 How Melinda developed the ideas for her Crazy 2 Calm program with a ‘Think Week’ in Bali.
18:26 A bit more about the Crazy 2 Calm program
19:44 Step 1- Unwind
20:26 Step 2 – Nourish
20:52 Step 3 – Breathe
21:12 Step 4 – Accept
21:34 Step 5 – Surrender
22:19 Step 6 – Slow
22:45 Step 7 – Refresh
23:03 Step 8 – Connect
23:22 Step 9 – Love
24:00 Step 10 – Create
27:40 Some of the effects stress can have on our health, in particular the way stress affects our nervous system balance which can impede digestion, hormone health, skin health and more.
31:30 The importance of addressing stress as the root cause of ill health
33:06 The ability to heal from injuries and illnesses is affected by stress
33:41 What do you do when you’re too time poor to meditate?
34:42 the 4:2, 6:2 breath as a quick and easy way to pull out of sympathetic nervous system dominance
35:55 How to deal with negative/draining people.
37:19 How to pull yourself out of a bad day.
41:52 Affirmations to get through a bad day and when you feel pressured to be a certain way.
43:50 Why you should set your happiness around gratitude rather than goal achievement
46:55 Stress busting diet
48:51 The importance of blood sugar control for stable mood
50:50 Balanced blood sugar levels for stronger willpower to reduce emotional eating
52:15 Getting on top of the basics: Sleep, stress, whole food diet.
56:08 Our favourite calming herbs
59:28 How to connect with us

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Health and Wellbeing Podcast #4

It’s time for podcast number four, and in this one I talk with fellow naturopath Laura Burton about stress, neurotransmitter health, adrenal health, ways to deal with and reduce stress via diet and lifestyle techniques.

Podcast Breakdown:

4:27 What have Laura and I been up to? Laura has been busy with her Tea Club and clinic life, and I have been busy in the clinic as well. I also have the Stress Talk coming up this Saturday at Windsor.

5:50 Stress has a big impact on our everyday life and it can be difficult to recognise stress because it comes in so many different forms. Sneaky stress!

7:00 The impact of over-exercising or the wrong forms of exercise on stress and adrenal health.

8:22 Stress impacts on nervous system balance.

8:54 The sympathetic and parasympathetic nervous system.

9:24 Serotonin

 10:45 Histamine

12:52 GABA

14:14 Dopamine

14:46 Adenosine

15:26 Laura talks about diet and nutrients for neurotransmitter and mood health

17:30 Digestive health is important in neurotransmitter health because we need to be able to breakdown our foods to absorb the nutrients required for neurotransmitter production

18:22 Vitamin C and other nutrients required for neurotransmitters and adrenal health

21:28 Iron supplementation risks, haemochromatosis and anxiety

22:40 Laura sums up how a balanced diet can usually provide the variety of

22:11 Adrenal health: How norepinephrine and epinephrine work in the body, and why high cortisol can impede muscle gain from exercise. Chronic stress can suppress out immune system and reduce our ability to heal from injuries.

24:50 Adrenal fatigue symptoms we’d look for in clinic.

26:36 Saliva testing for adrenal fatigue

28:00 Diet and lifestyle ways to deal with adrenal fatigue

29:29 Hugs for relieving stress!

30:39 Meditation increases dopamine and serotonin

31:09 Mindfulness, meditation and breathing exercises.  One moment meditation video can be found here: https://www.youtube.com/watch?v=F6eFFCi12v8

35:29 Changing our mindset and ways of thinking

37:43 Gratitude practice

40:31 Our favourite stress herbs

The post Stress and the Nervous System – Podcast appeared first on Alison Mitchell Naturopath.