Skip Your Way to Fitness
Being close to the holiday period, I’m always asked for a fitness routine that achieves maximum results in 4 weeks. A short program like this needs 100% commitment, a steely focus on eating good food and reducing alcohol, and just a skipping rope! I specialize in training ladies of all shapes and sizes and what they want is usually the same thing – thinner legs, less wobbly bits (thighs and arms) and to banish the tummy bulge. And of course we want it to happen yesterday!
All my programs focus on achieving visual changes. If you’re making changes that impact the look and shape of your body, you have to make sure your heart and lungs etc are getting a good workout too.
Everybody’s interested in sex. Whether it's to get pregnant, who’s doing it and with whom, or how often is normal? We wonder what we should wear, or how much hair to remove to get more of it, or even how to market it?It’s in our face in some way, often subliminally, and frequently in a distorted way every day.
Men and women obviously have differing sexual needs, (not necessarily sex drives guys!), and this often leads to conflict. Conflict is the antithesis of yoga, yet within conflict there is always opportunity for unity.This is where yoga comes into play.
Sex and yoga is about harmony, about bringing balance into the equation so both sexes feel healthy, nourished and appreciated, free from all the usual repercussions or associated pressures. In my opinion the essence of sex is as a pathway to spiritual transformation and lasting physical well being.
Basically yoga makes you feel good. It gets the blood pumping. It gets the hormones flushing through the body. It gives your skin a healthy youthful glow. It generates heat and stimulation from the inside out. It gives you energy, and that's sexy.
Sex and yoga are more intimately connected than we think. Sex feels good. Good sex with someone we love opens our hearts, makes us smile and relieves tension. Sex is about relationship, connection, intimacy, love andcreative expression. At their best sex and yoga are about union, truth and love.
To reveal those things in your life, your yoga practice, and your sex life takes a genuine commitment to creating a deeper sense of intimacy and overall wellbeing. In my journey as a yoga teacher I encourage all thosethings and created a yoga system as a way of putting it into a concise practice.
I use a unique system of corrective Japanese yoga postures, wholefood medicine and breath work, which has the potential to heal and enliven, stimulate and support both the sympathetic and parasympathetic nervous systems. When this happens, optimal function of our hormonal, lymphatic, circulatory, respiratory and digestive systems is restored. This makes us feel more vital, connected and present. We begin to engage more fully with life on all levels – mentally, emotionally, spiritually, physically and sexually.
To keep it simple: each section of our spine is governed by a particular meridian, and our very foundation, the sacrum, our base chakra into Mother Earth, dictates how secure, confident and trusting we feel within ourselves. Our sexual essence, that is, our base chakra or kundalini energy, is the connection between our Spirit and Universal Consciousness, or Love.
The flow of sexual hormones is governed primarily by our kidney energy and is intricately connected to our emotional health and how fluidly we move through life, and whether we speak our truth from our hearts and souls without fear. A strong aligned spine is the foundation channel for this universal energy so we can move through life, embrace challenges and grow into the full expression of ourselves.
Sex and yoga are therefore intricately entwined!
Our sexual and emotional confidence is governed by the quality of our Base chakra (perineum), Solar plexus chakra (navel) and Heart chakra. Yoga works to connect the potential in these chakras and energize the entire chakra system from the pelvic floor to our biggest sex organ, the brain.
My female students have noticed marked improvement in their energy levels, regulation of, and reduced discomfort throughout their menstrual cycles, healthier hair and skin and a general sense of heightened vitality, libido and sexual responsiveness – all good things!
For women, the sequence will help correct gynaecological disorders, enhance fertility, counter osteoporosis, reduce varicose veins, rebuild pelvic floor integrity after childbirth (imperative on so many levels!), balance hormonal function and generally improve emotional and sexual confidence.
My male students are honoured and nourished equally so they can start to access both their male and female energies (yin and yang) in an appropriate way to experience balance, intuition and emotional expression, rather than traditional repression.
They comment that they have become more empathetic with their partners and other men. They unravel learnt behaviours and stereotypes that stop them from feeling and being true to themselves, without losing their senseof masculinity. You can still be a bloke and sensitive.
For men, the important issues of prostate health, virility/fertility, hair loss, libido, body confidence and stamina are addressed to help counter the effects of aging, modern day stresses and work and relationship pressures often placed upon them.
This ripples out into the greater community as energy of understanding, compassion, tolerance, self responsibility and positive response rather than reaction, and ultimately, respect for the opposite sex.
These introductory postures take just 20 - 30 minutes a day and if possible should be done at least 3 times a week and you can download the PDF on your left which has all postures in images.
1: Gall Bladder Dips
Interlace hands behind head, R foot against L knee. Exhale and drop elbow to rear foot to open up opposite waist, draw elbows wide. Inhale to centre, repeat briskly x 8.
Releases tight sides and brings softness to the shoulders & hips. Also releases the lines that govern the metabolism so we can maintain healthy weight and body image, plus tones the waist/hip line where we often storeunresolved issues.
2: Spleen Bridge - Setu Bandha
Exhale and lift hips high, pressing through inside edge of feet. Inhale and lower one vertebra at a time to the mat. Repeat smoothly x 8, drawing knees in slightly to feel inner thigh line. Rest on back after and breathe - feel Spleen blood quality/pulsing up legs into belly.
Upper body will soften and thoughts will relax as well as hormone flow improves. When we feel warm and nurtured from within this expresses as compassion and sensitivity towards ourselves and others. Spleen energy helps us make supportive choices & develops personal integrity so we don't repeat negative/destructive patterns in relation to ourselves or others.
3: Kidney/Spleen Lift
Lie on belly with L foot pressed into R inner knee, squeeze elbows into ribs. Exhale and lift hands and straight leg, pressing foot to knee and feeling the kidney area. Inhale and lower, repeat lifting x 6, then hold up and inhale.
Exhale and squeeze around to L, lift chest and straight leg to draw awareness into weak points in lower back and increase blood flow and motivation into the kidneys. Inhale to centre, exhale and squeeze round to R. Swing L to R briskly x 10 then rest on belly with head to one side and breathe deeply.
Stimulates endorphins and increases sexual vigor, builds libido and stamina.
4: Bow - Dhanurasana
Lie on belly and bend knees to hold ankles, forehead to mat. Exhale and lift into Bow, press belly into mat and resist feet with hands to open shoulders. Inhale and lower, rest briefly then repeat and hold up for 3-6 breaths. Relax and feel the lungs, heart and belly energies connecting.
Excellent for reproductive organs, circulation and developing emotional sensitivity.
5: Downward Facing Dog - Adho Mukha Svanasana
Come onto all fours in Downward Dog (Adho Mukha Svanasana), hands shoulder width, feet hip width, bend knees if need too. Hold for 5 - 8 breaths, releasing the jaw and neck, lengthening the spine up to the tailbone and rolling the shoulders away from the ears.
Downward Dog stretches the spine and nervous system channels to bring mental clarity, nourish the spine and nerves and counterpose to Dhanurasana. Downward Dog builds mental endurance, leg and arm strength and nourishes the endocrine system, strengthens the heart and builds overall health and organ function.
6: Triangle Pose - Trikonasana
Take legs one leg length apart, R foot heel dissects L arch, L toes turned in 30 degrees. Arms out to sides at shoulder height, spine long and legs engaged. Exhale and lean over R leg extending and lifting R arm to open R ribcage. Keep back foot grounded and belly drawn to spine. Lower R hand to shin and L fingers to ceiling in line with shoulder, look to floor or up along L fingertips. Hold and breathe 5 - 8 breaths, focusing on lengthening the spine, rotating the chest, extending the energy from the heart out into the fingertips and anchoring down into the legs. Come up to standing on an inhalation and switch feet to do the other side. Lay down on your back after for a few breaths to absorb the cleansing effect of the pose.
Trikonasana strengthens the legs, tones the abdominal organs, particularly the Liver, flushes the hormones and lymphatics and creates a sense of expansion, acceptance and patience. Clear Liver energy helps connect us with our inner wisdom and ability to see opportunities and make appropriate choices that support our direction and purpose in life.
7: Crocodile - Chaturanga
Lie on your belly, hands beside chest, toes tucked under and knees lifted off the mat so legs are elevated and parallel to the floor. Exhale and contract entire body to lift off the mat and squeeze from the belly out into the limbs. Keep elbows close to ribs, chest in line with elbows and elbows over the wrists. Hold up for 3 breaths then rest with head to one side.
Crocodile governs the lungs and helps develop breath capacity, mental stamina and a sense of empowerment. Strong lungs give us a sense of trust and positivity as we draw in nourishment and breathe out stagnancy. Healthy lungs fuel the blood with oxygen and regulate the nervous system which in turn makes us feel good and radiate vibrant, attractive energy.
8: Hara Bicycle
Lie on your back with legs long and hands interlaced behind the head.
Exhale and draw R knee to chest, L elbow up and across to meet it. Feel the belly engage. Inhale to centre, exhale and swap sides. Briskly cycle to build your belly strength and tone your abdominal organs and harness inner strength.
Hara bicycle connects the kidney and lung energies to circulate oxygen, adrenalin and promote production of fresh hormones. Hara (or belly centre) strength and integrity is essential to maintain optimal digestion and hormone balance. When we are disconnected from or congested in our bellies, we lose awareness of what is appropriate and inappropriate, on all levels.
9: Seated Butterfly - Baddhakonasana
Sit with soles together, knees wide and hands interlaced around edges of toes. Use hands against feet as traction to lift the chest and lengthen the spine. Close the eyes and focus on your breath at the end of your practice now, observing the shifts in your body and mind and getting a sense of the energies moving within.
Baddhakonasana is an excellent hip opener that helps circulate fresh blood around the pelvis to nourish the reproductive organs. Sit quietly for 5 - 10 minutes, breathing in and out through the nose to calm the adrenals, drawing the breath down into the belly and sit bones so you feel grounded, nourished and calm.
As always with any posture always move within a sharp-pain-free range of movement. If you feel uncomfortable with a posture just bring it back a little.
Do remember though, you need to be fit for good sex so keep your practice going and enjoy Sex and Yoga.
Denby Sheather is a Yoga Instructor, Bowen Therapist and Reiki practitioner.
She runs Breathing Space Yoga Studio and if you’re interested in learning more about Sex and Yoga can be contacted at www.breathingspaceyoga.com.au
Over the last decade (or so) we’ve seen the property market boom, the mining boom, and then the biggest ka-boom of all – the world financial crisis. Some ‘optimists’ believed the market would correct and sort itself out, which it didn’t, and others saw it as heralding the return of big government intervention. Whatever the outcome, whatever political viewpoint, one thing it has provided is an opportunity to discuss how to reframewhat is means to live in a capitalist society.
It was Nobel Prize winning economist Dr. Muhammad Yunus of the Grameen Bank who proposed the theory that modern capitalism failed “to capture the essence of a human being in its theory. Everyday human beings are not one-dimensional entities; they are excitingly multi-dimensional and indeed very colourful.”
For a lot of people this pretty much sums up their work experience. It’s difficult to even have a discussion with many employers, let alone put into practice a work life that affords us the chance to spend more time with our families, partners or friends – or dare we suggest pursue the things that really give our life meaning.
There’d be few of us who’d be that happy for our eulogy to contain words such as, “Mandy was a great lady; she was always in the office for a couple of extra hours each day.”
We all want the work/life balance, but how do we get it?
Well we’re in luck. Whilst market driven capitalism was busy imploding, we also saw the emergence of the internet and social networking economy. We’ve seen the phenomenal growth of Facebook, Twitter, YouTube and more.Computers are relatively low cost; laptops are powerful, there’s mobile broadband and iPhones. The scope for people to either work more from home, or establish a home based business has never been better.
Even for those working in corporations the scope for flexibility is enormous, I mean let’s face it how many people couldn’t honestly work remotely from home at least 2 days in the week – would it really affect your work output? I doubt it.
We are now entering the era of the work at home Mum (WAHM), the work at home Dad (WAHD), the Social Business Entrepreneur – utilising technology and incorporating ideas that unchain themselves from a traditional 9-5 workplace and enable them to create a more balanced life.
Generation Y’s are perched right on the edge of this great leap forward. They ‘know’ technology, they use social networking everyday, and it’s only a natural progression to step into direct marketing or home based entrepreneurship.
There is a balance that needs to be reached of course, we all know the person who bombards us with emails, who can’t manage relationship building, and goes straight to the selling, usually unsuccessfully; but there isno doubt that it is the best opportunity we have to be the writers of our own destiny. At worst we can at least find a way to incorporate all of those multi-dimensional sides of our lives.
It’s in this vane that I wanted to share an example of someone who’s embracing this brave new world.
One of our supporters Mannatech put me in contact with OJ Rushton. Yes they’re direct marketing (proudly so), yes it’s one of our advertiser’s, but most importantly OJ’s story is one that encapsulates this exciting new world of home based businesses.
Olita Joy Rushton, ‘OJ’, made a change from Financial Consultant to home based direct marketing entrepreneur after poor health forced her to consider alternatives.
It was through her illness that she embraced the wellness revolution and is living proof that looking after yourself and supplementing your diet with good nutrition provides a second chance in life.
OJ feels this journey has been a precious gift and has inspired her to help others enrich their quality of life. As she told me the key to her success in gaining her own health and creating a successful business is her passion for both. She came across a company in Mannatech that shared her values, and this is a very important element to making any business enterprise succeed.
In listening to people and being interested in their lives and needs, it didn’t take long for her to realise that almost everyone she spoke to was interested in improving their health and finances! She knew she had come across the right combination for her and ran with it.
OJ now travels educating and building teams of successful people who in turn are empowered to do the same.
The journey so far has been a challenging one. As she says, “Nothing worthwhile happens in life without 100% commitment!” This is no different. There have been many disappointments, learning curves, and reasons to quit, and she’s only just getting started!
She realises to be effective in life you need support from others. For her Mannatech has been a company of givers. She saw first hand in establishing a career with Mannatech that by giving to others and helping them succeed, you in turn become successful. Her aim is to become a more effective Go-Giver, leading by example.
This is a vital ingredient – support. Across Australia online groups like Connect 2 Mums and Essentially for Women to name just two are empowering women in pursuit of their dreams. We are seeing the emergence of a very strong group of female entrepreneurs.
OJ’s motto is that if you care and connect with enough people, you will, with the right help and encouragement, grow to enrich the lives of many people.
We couldn’t agree more.
There are a variety of home-based direct marketing opportunities available. Do your research and find the one that best suits your vision, values and personality. Like all new business ventures you need to feel comfortable with the systems that are in place, and make sure you believe in what you’re doing.
To find out more about how OJ made a successful home-based career visit Mannatech at www.mannatechlifestyle.com.au
Adrian Buckley - WAHD
To contact Adrian email adrian@fitforlifeonline.com.au
An Introduction to ‘Conscious Dating’
How to date and relate in a more positive way.
The dating world has changed dramatically in the last few years. There’s now online dating, speed dating, fitness dating, and everything in between – it’s also big business.
With the acceptance that stress negatively impacts our overall health and wellbeing, it would only be wise to address one of the leading causes of emotional and physical stress on the planet – dating and relating. The main goal of this article is to introduce ‘Conscious Dating’, a concept devised by David Steele, the founder of the Relationship Coaching Institute, the world's largest school dedicated to helping singles navigate the dating world, and couples learn the art of relating to one another to create and sustain happy, fulfilling relationships.
Until recent generations, men and women dated, married, had families and rarely divorced. Not long ago, there were clear rules for relationships – rules in which couples did not focus so heavily on personal fulfillment or happiness and stayed together "till death do us part." As we all know, society has changed and so has the way we form and experience our personal relationships. A lot more emphasis has been placed on the need to be happy, and yet ironically most people are often in the dark about what their recipe for happiness actually contains.
The following 10 principles of ‘Conscious Dating’ is a workable strategy for anyone who is single and wants to reduce stress, and the potentially physically damaging effects of heartbreak and relationship breakdown.
10 Principles of Conscious Dating:
1. Know who you are and what you want.
Like an iceberg, we are typically aware of the tip and surface level experiences. In fact our success and happiness depends upon what lies below the surface –get in touch with your deeper self.
2. Learn how to get what you want.
Assess the information, tools, and skills you will need and acquire them. Develop creative strategies and action plans. “When you fail to plan, you plan to fail.”
3. Be the ‘Chooser’.
Take initiative and responsibility for your outcomes. Don’t react to what, or who, chooses you. Seek to create what you want in your life.
4. Balance your heart with your head.
Make your relationship choices consciously, with an awareness of relationship red flags. It’s still exciting but saves you from unnecessary heartache!
5. Be ready and available for commitment.
Live your life, and bring your dating strategy into alignment with how ready you really are for a committed relationship.
6. Use the ‘Law of Attraction’.
Be the partner you are seeking. Attract the partner you want by developing yourself and living the life you want. “If you build it, they will come.”
7. Gain relationship knowledge and skills.
Prepare for the love of your life by learning about relationships, improving your relationship skills, and deepening your relationships with your family, friends, and colleagues. Date for fun and practice. Take more emotional risks. Read about relationships. Get relationship coaching. Take relationship classes and workshops.
8. Create a support community.
Isolated singles become lonely in their relationships when they focus solely on a partner to meet all their social and emotional needs.
9. Practice assertiveness.
To get what you really want, you need to say “No” to what you don’t want.
10. Be a ‘Successful Single.’
Don’t put your life on hold waiting for a relationship to happen. Live your life vision and purpose while you are single. The best way to find your life partner is to be a happy, successful single person living the life that you really want.
Let’s face it ‘unconscious dating’ can lead to disaster, not only for the couple but for any children involved in the equation. Becoming conscious about your requirements, needs and wants in a relationship is an excellent beginning for any single person wanting to create his or her next great relationship. By making a plan for what your really want in your life, and your relationship, and optimally working with a trained professional relationship coach will minimize your dating stress levels and steer away from previously unhealthy and stifling relationship drama and release limiting beliefs and fears that have prevented you from living the life of your dreams – with the partner of your dreams.
A relationship coach will help you focus in on your personalized Conscious Dating Plan by helping your gain clarity in the following areas:
• What is your relationship readiness status
• What are your strategies for scouting, sorting, screening and testing potential life partners
• What are your boundaries
• Who in your community can support you in your quest
• How will you stay on track
• What is your exit strategy
• What is the difference between a pre-committed and committed relationship?
Our refusal to identify with self-limiting negative states reaps us the reward of rising above their inherent limitations. In understanding that all relationships, especially primary love relationships, are for spiritual development and growth, not merely vehicles of pleasure; appreciation and understanding of the invaluable gifts of insight and potential for self and social transformation are essential for being able to endure the challenges of loving another. When you can accept the eternal paradox that loving yourself and another is both the easiest act and the most difficult act on earth to achieve/surrender to – you will begin to understand the challenge and embrace it.
Nicole Baikie works as a Transformational Relationship Coach and can be contacted at www.megamorphosis.com.au
Are You Sick and Tired of Being Sick and Tired?
How to beat fatigue naturally!
Do you jump of out bed with a smile and energised for the new day, or do you force yourself out of bed and drag yourself through the day like you’re carrying lead weights? This is often more than just standard tiredness, its fatigue. With our stressful busy lives, most people experience tiredness from time-to-time, but usually this resolves with rest and relaxation. For an increasing number of people however, persistent tiredness or fatigue is a major problem.
Fatigue is a common condition in Australia and New Zealand, and is often misunderstood or even worse dismissed. This may occur if there is no identifiable ‘cause’ discovered in diagnostic procedures, such as blood tests, but that doesn’t mean if you can’t find a ‘cause’ you should stop striving to feel more energised.
Fatigue occurs if the mechanisms which provide the body with energy are not working effectively. The result is everything slows down, physically and mentally, and normal function becomes increasingly difficult. This resulting low energy and enthusiasm affects all facets of life – relationships, performance at work, chance of driving accidents, desire to eat well and exercise etc.
he common mechanisms that can lead to decreased energy production are:
• Low iron/B12 and folate
• Inflammation and infection
• Hormonal imbalances such as low thyroid hormones
• Digestive and liver toxicity
• Excess body fat and unstable blood sugars
• Stress and mood changes.
Let’s go over a few of these problems in more depth.
Low Iron, B12 or Folate:
Iron or B vitamin deficiency is a common situation that results in decreased transport of oxygen throughout the body leading to ‘tired blood’ and ‘tired tissues’. Iron is also required for the creation of energy at the mitochondrial level, and for synthesis of carnitine – a mitochondrial fuel.
If iron deficiency is only mild or moderate, fatigue is often only noticed after physical exertion as opposed to constant fatigue. This is due to the increased need for oxygen and the ‘tired blood’ is unable to provide it.
Iron levels and iron stores can be gauged through blood tests. It is interesting to note you may have low iron for several months before it is reflected in blood tests due to the turnover rate of the cells that transport the iron throughout the body – the red blood cells.
Vitamins B12 and folic acid deficiency and digestive insufficiency may also result in fatigue. Iron, B12 or folic acid deficiency may be suspected if fatigue is accompanied by:
• Pale and dry skin
• Poorly formed and upturned nails
• Difficulty staying warm in cold weather
• Poor memory and concentration
• Lowered immune function, therefore increased rate of infections
• Vegetarian or vegan diet
• Chronic use of antacids or non-steroidal anti-inflammatory drugs, steroid use, aspirin
• High intake of coffee or black tea with meals.
Stress and mood changes:
Last but by no means least, is the effect of stress on energy production and motivation. Stress is a necessary and needed response to switch us into the ‘go’ position when we need it. We must switch back to ‘stop’ to ensure that the body has the time to rejuvenate and get ready for the next ‘go’ requirement. Things go awry when the ‘stop’ mechanism is not functioning correctly and the stressors keep building up until eventually ‘burn out’ occurs, leading to mood changes and chronic fatigue. The stress messengers are reliant on various nutrients to ensure they function correctly and, if deficient, the process may not run as smoothly. A number of herbs have also been found to assist in switching to the ‘off’ position.
Excess stress may be suspected if fatigue is accompanied by:
• Insomnia
• Anxiety
• Trembling
• Dilation of pupils
• Phobias
• Pre-menstrual syndrome
• Panic attacks
• Decreased appetite.
Chronic Fatigue Syndrome may be suspected if fatigue is accompanied by:
• Mild fever
• Sore throat
• Painful lymph nodes
• Muscle weakness
• Headaches
• Muscular or joint pain or tenderness, especially when no specific pattern throughout the body
• Sleep disturbance.
The other side of the coin is when low mood is partnered with anxiety instead of indifference or apathy. Though they may seem like they are opposite in nature, a vicious cycle of depression and loneliness may lead to fear and anxiety, which in turn leads to exhaustion and then further depression and fatigue – and so it goes on. Low mood and anxiety may be suspected if fatigue is accompanied by:
• Nervousness
• Difficulty concentrating
• Agitation
• Irritability
• Racing thoughts
• Frustration
• ‘Panic attacks’ with bouts of breathlessness, pounding heart, head spinning, feelings of terror, sense of loss of control.
Here are a few basic but very sound ways to make sure you build a strong foundation for healthy energy levels:
1. Get adequate, regular and consistent amounts of sleep each night. A sleep cycle of eight hours is recommended, however some people require 9-10 hours, not falling into ‘sleep debt’ is essential. ‘Sleep debt’ is the notion that if we need 8 hours and only get 7 hours, then we are 1 hour in ‘debt’ and that hour needs to be ‘topped up’. The ultimate goal is going to bed and waking at the same time each day (yes that means no weekend marathon sleep-ins).
2. Eat a healthy, well-balanced diet and drink plenty of water throughout the day. Depending on the quality and balance of food, your daily diet can either be a medicine or a poison, creating a considerable impact on your energy and vitality. Returning to basics regarding food is one of the best things you can do for your body and often results in increased energy. Naturally ‘fresh is best’ and avoiding processed foods is always preferable. Organic, free-range choices are best when available. Locating and buying at a local produce market makes the process easier to put in place as they frequently provide seasonal produce at a cheaper cost.
3. Exercise Regularly. Regular physical activity helps address many of the underlying mechanisms that may cause or perpetuate fatigue, including stress, immune system problems, unstable blood sugars, mood changes, irritability and excess body fat. Exercise can help manage symptoms and improve physical functioning in people suffering from fatigue. If you have been suffering from long term fatigue it is suggested that you create a graded exercise plan so that you start gently and gradually increase.
4. Learn Better Ways to Relax. We all have stressful aspects to our lives – work, family, finances and illness. When the stress that we feel from these issues is not resolved quickly, we may find our health and wellbeing really start to suffer. Stress is a part of modern day living, it’s therefore important to put in place techniques to manage it in an effort to limit the negative impact stress may have on your body. It is also beneficial to work on ways to reduce your exposure to stressful situations in the first place, which is always easier said than done, but definitely worth thinking about.
Often issues that seem to be very important, and require your immediate attention, can resolve themselves without your input. Sometimes not getting involved in every issue can reduce your exposure to stressful situations. Ask yourself whether the current issue would resolve itself eventually if you were not available, and if the answer is yes, then you can choose to not play a role. One of the keys to managing stress is to understand that your inbuilt stress response is designed to support physical activity. Many people find that Yoga and Tai Chi, both traditional forms of exercise which also incorporate relaxation and stress management techniques, are highly beneficial to calm the mind and ‘switch off’ the stress response. They are slow and gentle, and can be performed by just about anyone.
Deep breathing exercises can also assist in relieving stress and, when performed daily, provides a cumulative benefit as it becomes easier to relax into the breathing. The exercises are best performed laying flat on the back on a hard surface, usually the floor. Bend the knees and relax the body (particularly the mouth, nose, and face). One hand should be placed on the abdomen to monitor how deep the breath goes. The aim as you breathe is for the abdomen to rise further than the chest. Take a series of long, deep breaths through the nose, attempting to raise the abdomen instead of the chest. Placing a hand on both the chest and the abdomen may help you gauge the height of the abdomen. Deep breathing can be continued for up to 20 minutes.
5. Avoid stimulants or excess alcohol. All too often it might seem tempting to use stimulants - coffee, energy drinks, high sugar foods and even drugs – to give you a ‘kick’ when you are tired and unmotivated. The benefit from this artificial ‘up’ is short lived and, ultimately, leaves the body even worse off than before as they artificially ‘rev up’ the metabolism. What goes up must come down and quite often comes crashing down after a false ‘up’.
Quick Hints:
• Keep high glycaemic load foods (potato, bread, pasta and rice) to a minimum
• Eat two pieces of fruit or one cup daily if you are trying to lose weight
• Eat fresh vegetables, a minimum of three cups daily
• Regular exercise, a minimum 30 minutes most days
• Make sure you take time out for yourself, be selfish
• Take up tai chi, yoga or meditation to help reduce your stress levels
• Having fun and doing things that make you happy and laughter must be a priority as it lifts your vitality
• Don’t try and take on the world – it’s too big!
Fortunately nature has provided us with the means to ensure the mitochondria have the necessary nutrients to maximize output and enhance your energy levels. As every person is different, so is your need for certain supplements. Naturally it’s important to also address any of the underlying drivers which were previously discussed. For more information and professional help please contact your natural healthcare provider.
Winona Stephens Ad.Dip.Nat, Dip Nut www.winonashealthblog.wordpress.com
For more information or to contact Winona email winona@fitforlifeonline.com.au
Killer Calves Workout
So ladies how good do you feel when you know your legs are toned and in shape? Imagine the sight of those beautiful new shoes on the end of two fantastic legs! Is this a reality and worth working towards?
Well I can’t change your genetic make up, but the reality is that anyone can have better legs for more reasons than just aesthetics. Legs are made up of a huge amount of muscle and by working them you will be burning more calories and body fat. So the long and the short of leg training is it rocks!
Good leg work will:
• improve your waist line
• improve fitness
• improve or prevent back injuries
• tone legs up.
How do I change or improve these legs of mine?
Here are five important pointers:
1. Nutrition, don’t undo your great leg work by opening a tub of vanilla and lemon connoisseurs ice cream. Refer to any of our nutrition articles for an improved overall nutritional plan.
2. Try and train your legs before you start your day. This will not only get them when they have more energy, but will also do wonders for your metabolism.
3. Carefully select the number of sets and reps so that your leg work is continuous throughout the leg workout. I will give you a recommended amount, but please listen to your body as the best indicator to how many sets and reps you do.
4. Where possible use a full range of motion, without pain please! Always listen to your body and seek further help if pain persists.
5. This is a 30 minute leg work out. You may need to step it up eventually, and remember that you will need to keep it up for at least 3 months to see real changes. Keep an eye on our monthly updates to keep your workouts varied and motivation levels high.
NB: Do not weigh yourself to gauge success with your legs. This is a large muscle group and increasing muscle density will increase body weight. Use girth measurements and visual toning to measure success.
Following is an awesome leg workout you can do at home or at your gym, and it should take no more than 30 minutes.
Exercise 1 – Split bench lunge
Using a bench or table around knee height, take a stride away from the bench, and place your back leg on the edge of the bench or table. Whilst standing tall, lower your body without leaning forwards or backwards. Pay attention to make sure both your upward and downward movements are smooth and controlled.
N.B. Always makes sure that when moving downward your knee is in line with your feet. Typically you will tend to drop your knee inward, try to avoid this.
Use a count of 3 down and 2 up, and try for 4 sets on each leg x 10-15 reps per leg.
Exercise 2 – Sumo squat
This exercise is particularly beneficial for working your inner thigh and butt. Start by keeping your knees parallel with your feet, which are slightly turned out from centre. When squatting down into the ‘sumo’ position push your body weight towards your heels. Draw your lower abdomen muscles towards your spine, supporting the lower back and activating your core. Increase intensity by holding a ball or weighted object. Press the ball as you move upwards to further increase intensity.
Try for 4 sets x 10-20 reps, with a speed of 3 counts down, hold for 1 count, and then return slowly to the top
Exercise 3 – Walking lunge
Focus here is on total leg strength with balance and control of your body. Firstly find a level strip of space where you can complete around 10-20 walking lunges. Again push the weight of your front leg into your heel, and the back leg through the ball of the foot. Draw in your core abdominal muscles and keep your upper body upright during the walking lunge. Add hand weights to increase intensity, or simply walk further, or add a slow single lunge pulse between each step.
Try for 4 sets of 20 walking lunges.
Exercise 4 – Single leg deadlift
The focus here is on the bum, deep into the Gluteus Maximus muscle people! Standing on one leg, tilt your body so that you tip forward from your hips. Slowly move your body forward and hold until you can feel your bum holding you stable, then use this awareness to contract the bum and pull your body back to an upright position. Once again use your core strength to bring the exercise together in one fluid movement.
Try for 4 sets x 10-15 reps per leg.
Exercise 4 – Leg curl with hip extension
Place you legs on a gym ball so that your ankles are just above the ball. Lift your pelvis up using your bum muscles, and then engage the back of the legs to lift your body upwards so that your feet are squarely placed on the ball. This exercise will target the backs of your legs and butt.
Try for 4 sets x 5-15 reps.
Exercise 5 – Calf raises
Standing on the edge of a step allow the heel to drop below the step height and then push the body up into a standing position on the ball of the foot. Using a single leg will increase the intensity.
Try for 4 sets x 20-30 reps.
As always make sure all movements are within a pain free threshold, and if you feel like you can’t manage the level of sets or reps just take it down a notch.
Have fun!
Brad Spark
Director, Active Lifestyles Personal Training www.activelifestyles.com.au
For more information or to contact email brad@fitforlifeonline.com.au
The Elusive Orgasm
Q & A with author Vivienne Cass.
FFLO: So Vivienne the first question would be, what exactly is an orgasm?
VC: On a physiological level an orgasm is usually a rhythmic build up of contractions or pressure in the pelvic area followed by the explosive feeling of pleasure that comes at the peak of sexual arousal. Some have likened it closely to a sneeze that we can feel building and building (aach...aaach...) until eventually there is a release of pleasure (aach…chew). An orgasm doesn’t have to happen to enjoy sex. We can experience high levels of sexual arousal without continuing to orgasm. However, of course many people do enjoy the sensations of orgasm and find afterwards they feel very relaxed and peaceful.
FFLO: Why are so many women who want to orgasm, unable to? Or what are the “orgasm difficulties” that you write about in your book?
VC: Well about a third of women have some form of difficulty in reaching orgasm. Some have never, or only occasionally, been able to feel orgasm. Some used to be able to, but now find they can’t, or that their orgasm is much less pleasurable than it once was. Others can orgasm in some situations, but not others, or with some partners and not others. There are many different causes (25 in total) for each of these types of orgasm difficulties, relating to relationships issues, personal character, health, sexual activities and habits, and lifestyle. Often the causes of orgasm problems involve more than one of these areas.
FFLO: Why is it so much more of an issue for women than men?
VC: Women’s sexuality is strongly influenced by psychological, social and cultural factors, usually more so than men. For example, a baby crying in the next room may result in a woman completely switching off her arousal, whereas the same situation might not affect a man’s arousal at all. This means that women’s arousal is easily disturbed by negative thoughts, by things going on around her, by feeling pressured and so on. Since orgasm requires high levels of arousal, the result is that women may find themselves feeling somewhat turned on, but not enough to orgasm. Orgasm is a real surrender to the moment.
FFLO: So then what can men do to help?
VC: If a woman has a male partner, he can help her by encouraging her and staying positive about the fun they are having, regardless of whether orgasm is happening or not. Not to be outcome driven! He can encourage her to try and find out why she has orgasm difficulties, without putting pressure on her to do so. When we put all our attention on achieving an orgasm, as if it were some goal to reach, then this sets up a negative atmosphere and actually prevents orgasm happening. Some men think they have failed as a lover if she doesn’t orgasm, however the truth is that of all the causes of orgasm difficulties, poor technique is related to only one or two of these. The same advice also applies to a female partner, although here the problem is less likely to be about pressure to orgasm and more likely to be one of avoiding sex altogether. In saying that, lots of men have erectile problems which are just as debilitating.
FFLO: What changes can a woman make to help achieve orgasm more frequently, if not every time?
VC: The first step to making changes for any woman is always to take the time to find out what is causing their problem. Each woman is different and so there’s no one solution that will make all women orgasm. Some common themes, however, are:
1: Stop pressuring yourself to achieve an orgasm – focus on the pleasure rather than the end-point.
2: Focus on building your arousal if at all possible, again if it’s hard to do because life gets in the way, then focus on just enjoying the physical feelings of being pleasured.
3: As best as you can try and only allow positive feelings to enter your head, since negative ones will become a turn-off. If you feel yourself slipping into negative thoughts, stop and just hold each other until you can be in the moment again.
4: Learn to switch off from your everyday duties and tasks – sex is adult PLAY, so unless you can get into a PLAY mood nothing much will happen.
I wrote The Elusive Orgasm to help woman identify the causes of their orgasm difficulties and also offers suggestions and programs to help her make changes so that orgasm can be more easily experienced.
FFLO: In your book you descrive the clitoris as “more than a little button” – please explain?
VC: We now know that the clitoris is not just “the little button” located on the outside of the vulva. Actually, most of the clitoris lies inside the body. When we are aroused, it swells in size and becomes very sensitive, although the “button” or tip of the clitoris is probably the most sensitive part, it’s important to pleasure the entire clitoris and the rest of the body for that matter. Get creative!
FFLO: What lifestyle changes do you find helps your clients?
VC: Changes can be made by a woman to overcome just about all the causes of orgasm difficulties. If her problem is related to lifestyle issues, for example, she could try and reduce her work pressure so that she can relax at home and switch off from her work day. She could also arrange for children to be looked after by grandparents or other family so that she and her partner have some couple time - this time allows her a chance to focus on being a lover and passionate woman rather than being a mother and housewife. The most important thing is to not pressure yourself to achieve orgasm. Orgasm comes when all the obstacles to letting go and being in the moment are removed.
Dr Vivienne Cass PhD is a sexologist, psychologist & author.
For more information on the Elusive Orgasm go to www.brightfire.com.au
No time to waist!
A 10 minute workout to a great waistline.
Do you find it hard to make the time to maintain good health and feel good about yourself? Do you feel like the routine you currently have just doesn’t quite cut it? This 10 minute workout is designed to challenge your core and abdominal strength, leaving you feeling like you’ve really ‘hit the spot’.
It takes no more than a bit of floor space, some hand weights and a towel, because you’ll sweat from this one. A Swiss Ball would be helpful too. (You should pay between $50-80 for a good quality one that won’t disappear from underneath you!) Check out www.aokhealth.com if you want to buy one online.
Before we start, here are some great useful facts about working your core.
Fact 1: These muscles are small, thin sheets and work in relatively short ranges of motion. They require oxygen for an effective workout. This means that your ‘core work’ should be done with continuous breathing. Do not hold your breath or take extended breaks.
Fact 2: Your duration per exercise should be maintained for no less than 45 seconds.
Fact 3: You should always alter your exercise to suit your current strength. Continuing an exercise without maintaining a true technique will only hinder your results. So don’t feel like you need to show that you can do the harder version based on ego or the ‘trying to impress’ factor. You won’t get the results you want.
Fact 4: Keep your focus on the muscle group you are trying to work in association with your breath. DO NOT do whatever it takes to maintain that position – if you are no longer able to effectively hold that position then change the level and continue.
If you can keep these four points in mind you will absolutely create a stronger, flatter waistline! However, you must combine this with some cardiovascular training and most importantly a well-balanced diet.
Let’s get started!
Exercise 1 – The McKenzie Push-Up
Starting from the floor, roll the shoulders back towards the spine away from the neck and gently push up, keeping the pelvis on the floor. Use the gluteal group to hold the pelvis down. Repeat 10-15 times. If you have lower back problems only go to what feels comfortable – never hyperextend.
Exercise 2 – The Prone Cobra
Typically done with the palms face down, the main concept is to retract the shoulders with core control. Imagine each vertebra ever so slightly separating or lengthening from the tailbone to the base of the skull. Engage your glutes in conjunction with the lower abdomen. Take shorter, shallower breaths than usual and hold for 45 seconds as a minimum. Again, if you have a lower back problem use a range of motion that is pain-free.
Exercise 3 – The Hover
The aim here is to draw the abdomen into the body, effectively narrowing the waistline and supporting the spine with your core strength. If the lower back feels discomfort then either change to an easier level or adjust your position to take the strain from the lower back. Take deeper, longer breaths, holding for 45 seconds as your minimum target.
Exercise 4 – The Side Hover
Keeping a straight line from heels to the base of your head, draw the lower abs with the side (oblique) abs and again breathe, to add a little extra pulse up from this position. Keep the pelvis slightly rotated forward to avoid lower back problems. Remember to work both sides of your body.
Exercise 5 – The SB Jack Knife
Roll over the ball and walk forward on the hands until the knees are just off the ball. Draw in your lower abdomen and pull the knees into the chest with a controlled and continual lift of the pelvis. Try to exhale in this phase and inhale as you return to a stationary position.
Exercise 6 – Push-ups with Rotation
With or without hand weights, pull an arm in by the side of the body and rotate through the torso to extent the arm upwards. Draw the core in and try to avoid any swaying in the hips. Add a push-up in between each side to intensify the work out. Try a set of 10 on both sides.
So there you have it. Try for one full series daily of each exercise. When you feel confident enough, go through the series twice each day.
Brad Spark
Director, Active Lifestyles Personal Training www.activelifestyles.com.au
For more information or to contact email brad@fitforlifeonline.com.au
Asthma and Allergies
Ok let’s talk about the drugs and their effects on your body:
Firstly I need to stress that it is essential to have a reliever/puffer/ such as Ventolin on hand in case of sudden attacks and severe cases of asthma. Combining drug therapy with natural medicine can be the most beneficial therapy. In the case of a severe asthma attack getting to the emergency department is imperative. Fast efficient medical treatment saves lives.
Bronchodilators (Relievers) such as Ventolin work by opening the airways and relaxing the smooth muscles which surround the airways enabling easier breathing.
Continual use of Bronchodilators however is discouraged because their overuse increases airway sensitivity, worsening the underlying asthma. It is also important to know that aerosol drugs often contain propellants such as fluorocarbons, and that many elixirs contain preservatives, artificial colouring, sugar and flavours (including tartrazine). Hey I think I mention those words under triggers causing asthma and allergic attacks…hmmmm?
Preventers of which there are two types, non-steroidal and steroidal work by reducing inflammation in the airwaves.
Long term side effects of inhaled steroids…are you ready…
Puffiness, increased appetite, mood swings, raised blood pressure, thinning of bones, yes you read it folks thinning of bones, easy bruising, slowed growth, glaucoma and cataracts. Wow?! Scary stuff really. As mentioned earlier I strongly recommend having a puffer on hand in case of emergencies – it can save you or your loved one’s life. Otherwise let’s deal with the causes naturally and without harm to the body! There are so many alternatives that need to be looked at before you or your child is put on a drug based asthma management plan. Drugs can make asthma worse by covering up the symptoms rather than fixing what is the root problem.
Mucolytics work on breaking down the mucous. There is some danger with this drug as a significant increase in liquefied mucous may occur after use and bronchospasm can worsen. It may cause side effects such as mouth inflammation, nausea and excess nasal mucous.
Finally, medications are exempt from labelling laws; therefore additives are not listed on the bottles. In my professional opinion the best alternative is to use medications only in emergencies and instead to focus on creating healthy bodies.
The reality is that asthma and allergies are an increasing problem in our society. In Australia we have one of the highest rates of asthma in the world. In fact over 10% of the population suffers from asthma in some form. There is a lot of evidence coming to light that as we increase our exposure to preservatives, chemicals and medications we will see a further increase in the prevalence of asthma and allergies. There are healthy alternatives.
So my best advice to you is to seek naturopathic help for the prevention and control of asthma and allergies naturally!
Winona Stephens Ad.Dip.Nat, Dip Nut.
For more information or to contact Winona email winona@fitforlifeonline.com.au
Do You Really Need to Detox?
So overall, to properly detox you need to do it right so it’s best to seek help from a naturopath.
Options for detoxing – start simply.
There are lots ways to detox but it doesn’t always have to be a big deal to be life changing. While deep cleanses can take months to clean out at a cellular level, even sitting down to a weekend of eating brown rice (yes, only brown rice, well-chewed) can effect some positive change.
* For 3-7 days, take a break from fats, salts, sugars, spices and protein (fish is ok). Think lots of green vegetables and clean tasting foods that are not fried. Eat soups, cooked whole grains (no bread or cereal), steamed, boiled and raw vegetables, spring water or herbal teas.
* Chew everything really well. Eat in elegant sufficiency, no more.
* Have 3 regular meals per day and eat no later than 7pm at night to give your digestive system a rest.
* Snack on in-season fruits and veges with the occasional fresh juice.
* Exercise daily - take a walk before and after meals to stimulate circulation and encourage discharge of toxins.
* To renew your intestinal flora, eat small amounts of miso or tamari in soups.
* Take time to relax and just be. Your body is discharging and detoxing, lightening up and letting go of old stuff that is no longer useful for you. Help it out by being gentle on yourself…have a bath, listen to your favourite music or simply spend some nurturing time with a supportive friend.
* Be quiet – something rather foreign to many of us in this busy world of ours.
For a more intense detox, especially useful with chronic diseases or ongoing health problems, make sure you do it properly with a naturopath.
The Basics.
* Choose food that feels right
* Be aware of what makes you light in diet – fresh vegetables, legumes and beans correctly prepared (thoroughly cooked to avoid gastric upsets such flatulence and bloating), wholesome grains.
* Make it an obsession to chew well. (If you can’t chew the food that you’re eating it’s probably not very good for you…unless it’s soup!)
Note: If you are suffering from a health condition it is important you seek advice from a health care professional, such as a Naturopath, before commencing on a detox.
Winona Stephens Ad.Dip.Nat, Dip Nut. www.winonashealthblog.wordpress.com
For more information or to contact Winona email winona@fitforlifeonline.com.au
Co-authored by Samantha Karolji (YogaSam), Kickstart Detox Programs www.yogasam.com.au
Bibliography:
1.Encyclopedia of Natural Healing 2nd Ed, (2002) Siegfried Gursche, MH, Zoltan Rona, MD, Msc and Alve Research Group
2. Encyclopedia of Natural Medicine revised 2nd Ed. (1998) Michael Murray, N.D., and Joseph Pizzorno, N.D.
3. The Clinician’s Handbook of Natural Medicine (2002) Michael Murray, Joseph Pizzorno and Herb Joiner-Bey
5. Probiotics Biocueticals copyright 2002 Advanced Clinical insights by Melissa Peterson, N.D and Karen Bentley, B.Sc. (Nutrition).D.B.M.,D.Nutr.
6. Detox Key Clinic Concepts, Healthworld.
7. Healing with Whole Foods, Paul Pitchford
8. The Self-Healing Cookbook, Kristina Turner
Your Digestive Health - Links to Disease
You really are what you eat!
As a natural health practitioner I feel that it is vitally important for everyone to be knowledgeable about his or her own personal health. Too many people leave it up to their health care practitioners to "look after them" and wait for obvious reasons to seek help. It is important to understand that when there is something wrong in a certain part of your body gradually everything will be effected…each organ’s healthy function is integral to the whole body functioning at an optimal level.
Did you know that the health of your digestive system could affect every part of your body?
Your digestive system must be healthy for a healthy ‘you’! Would you believe that most diseases and illnesses could be related to your gastrointestinal tract (GIT)? Some of you may be thinking "well there's nothing wrong with my stomach or bowels…but I do have something wrong with me and I am not sure what it is". In many cases you may not be experiencing any "stomach" upsets or at least they aren't predominant enough for you to notice.Typical signs and symptoms of decreased gut function are:
• Cramps
• Gas
• Bloating
• Flatulence
• Burping
• Heartburn
• Constipation
• Diarrhoea
.
Other signs of problems: too light or too dark coloured stools, blood and/or mucous in the stool, a floating stool or undigested food in the stool. Yes…what comes out of you is telling you something about your health!
A comprehensive stool sample is a great way to find out about your health.
How does your digestive system work?
The main functions of the digestive system are to break down and absorb nutrients, proteins and fats from your diet to give you energy, vitality and keep your body protected from pathogens (a disease carrying agent). The digestive system distinguishes foods as proteins, carbohydrate or fats. Proteins are partially broken down in the stomach while carbohydrates and fats are broken down and digested more in the small intestine. These foods are broken down with the help of gastric and digestive juices released by the stomach, liver, pancreas, the gall bladder and good gut bacteria. These nutrients are then transported into the nearby blood vessels to be picked up and transferred to the rest of the body! This is a very complicated and delicate transition that happens over about six and a half meters of small intestine! If you are not getting enough of these juices in the first place then your body is not going to be able to absorb the nutrients properly - this can be the start of many health problems. After the nutrients have been absorbed and the waste from the nearby blood vessels has been absorbed back into the bowels you now have a waste product that has traveled down into the large intestine to then be excreted (it’s a pick-up drop-off kinda thing).
What can go wrong with your gut?
It is now evident that so many different diseases can be linked to your food intake and digestive system.
• IBS (irritable bowel syndrome): IBS is a common condition in which the large intestine, or colon fails to function properly causing symptoms such as abdominal pain and distension, indigestion, nausea, flatulence, loss of appetite, increased bowel movements with pain, diarrhoea and or constipation and an excessive amount of mucous in the stool. This is usually caused by stress, food allergies or lack of fibre.
Health care professionals commonly label patients with this term when they don't really understand what is going on with their patient, hence the use of the word syndrome. This is unfortunate because there are usually some very defined problems when the body is looked at thoroughly. Many people who have been diagnosed with IBS could actually be suffering from things such as food intolerances, an overgrowth of bad bacteria and gut dysbiosis.
• Food intolerances: can your body tolerate wheat, gluten, cow's dairy, sugar, alcohol and even fruit? Food intolerance occurs when your body has an inability to process a particular food, but the signs and symptoms re not always obvious. With food intolerances there is a slow onset reaction, hours, days or even weeks. It is also thought to be an immune system response. The GIT in some people is simply unable to produce appropriate enzymes for normal breakdown of the foods, particularly the protein molecules. If the food passes through unprocessed, or lingers in the gut it will start to ferment and produce excess gas. In some cases protein fragments rupture the lining of the intestine allowing foreign particles into the bloodstream. And disease spreads!
• Food allergies: much more immediate responses occur so people tend to do more about it. You can be born with a food allergy or you can acquire it during your life. A food allergy is a rather fast response (minutes) by the body’s immune system to a perceived invader. Signs or symptoms are typically immediate, dramatic and visible: coughing, sneezing, vomiting, migraines, watering eyes, rashes, swelling tissue, hives – or in severe cases an anaphylactic shock, which requires emergency intervention.
• Diarrhoea, constipation, reflux, nausea and gallstones: Some of them are symptom of intolerance and some are not but all of the symptoms of intolerance can also be symptoms of many other bowel diseases or illnesses. Symptoms are the body telling us something is wrong and it is up to a health care professional to piece together ALL the information including symptoms to make a diagnosis for treatment.
IBS or food intolerance?
Someone may have intolerance or be having an allergic reaction to a certain food. The symptoms you experience fall under the category of the symptoms in IBS. These symptoms are treated allopathically with anti-diarrhoea, anti-spasmodic and anti-inflammatory drugs. If care is taken to further investigate, and factor out some of the usual suspects such as wheat, gluten, dairy, sugar and alcohol we (therapist and patient) can eliminate the problem altogether by eliminating these foods. Treatment can then be sought to heal the gastric mucosa and hopefully re-introduce these foods back into the diet in moderation. For natural health care practitioners IBS is either a case of someone who is affected in their bowels by stress or it’s food intolerance, food allergy or it is simply a lack of fibre. Some times it can be all three.
Do you have any of the following bowel problems?
Coeliac disease, Ulcerative colitis, Crohn's disease, Depression (lack of correct nutrients reduces production of gut hormones such as serotonin: serotonin plays an important role as a neurotransmitter in the modulation of anger, aggression, body temperature, mood, sleep, human sexuality, appetite, and metabolism, as well as stimulating vomiting), PMT, Chronic fatigue syndrome, Cold's and flu's, Diverticulitis and Hernias.
• Coeliac disease: an abnormal immune response in the small intestine to a protein called gluten which in turn causes damage to the surrounding intestinal tissue. Gluten is found in grains such as wheat, rye, triticale, barley, and in very small amounts, oats. This response happens in the small intestine and causes symptoms such as diarrhoea, malnutrition, and weight loss; symptoms in children include abdominal bloating and bulky, very foul-smelling stools. Having this disorder can also be linked to being lactose intolerant.
• Ulcerative colitis: a non-specific inflammatory response which presents itself with lesions in the colon causing symptoms such as bloody diarrhoea, low-grade fever, pain in the lower right abdomen, loss of appetite, weight loss, flatulence and a feeling of unwellness. Note that in ulcerative colitis as well as Crohn’s some heavily debated causes are antibiotic over use, Infectious agents such as rota virus, Epstein-Barr virus, cytomegalovirus virus and myobacteria.
• Crohn’s disease: inflammation through out the entire bowel wall including up into the mouth. This may also be defined by small inflammatory lesions but not always. Symptoms of this disease are occasional bloody diarrhoea with cramps in the lower abdomen, mild abdominal tenderness, weight loss and fever. Fissures, haemorrhoids, fistulas and abscesses may accompany this.
• Depression: one of the reasons depression can be related to a digestive disorder is because of the inability to uptake tryptophan via the GIT and/or not getting enough from dietary sources. Tryptophan is an amino acid needed for the synthesis of serotonin. Serotonin deficiency can be a major factor in depression.
• PMT: PMT is strongly associated with decreased digestive function for many reasons. Some of these being; a decrease in nutritional factors, decreased serotonin, a diet high in sugars and refined carbohydrates which contribute to high and low blood sugar levels, decreased liver function leading to reduced oestrogen detoxification and clearance.
• ADHD: briefly, ADHD is related to inadequate digestive function from factors such as sugar, food additives, nutrient deficiencies and food allergies.
• Chronic fatigue syndrome: can be effected by decreased digestive function by many factors such as a chronic Candida infection, food allergies, hypoglycaemia, poor nutrient absorption, poor diet and impaired liver and bowel detoxification processes.
• Cold’s and flu’s: a poor immune system can be everything to do with poor digestive functioning. As mentioned earlier one of your primary immune defence systems is in your GIT, if this is not functioning optimally i.e. filled with lots of good bacteria then it is easy for pathogens to enter the body.
• Diverticulitis: is a condition where the colon wall has been weakened and faeces become lodged in little pockets called diverticula. A diet low in bowel nutrients and fibre can greatly contribute to this. Symptoms include: lower abdominal pain and cramping, constipation or diarrhoea and a sense of fullness in the abdomen. In more severe cases a fever may be present as well as tenderness and rigidity.
• Hernias: a hernia can result from abdominal muscle wall weakening and a piece of intestine slides through the abdominal muscle into the groin or upper thigh area. This can happen when the abdominal muscles weakens because it is protein-deficient. Eating more of the lower fat sources of protein, which include chicken breast, fish and soy can help strengthen the muscle tissue. While this therapy won’t heal an existing condition, it can help prevent a re-occurrence or an initial hernia from developing.
Some very closely related disease processes are:
• Asthma, allergies, eczema, psoriasis, systemic lupus, scleroderma, rheumatoid arthritis and many other autoimmune diseases.
You are what you eat!
How your food intake really does affect your health!
Ok this is a big one and it is mainly due to what you do and don't eat or put into your mouth. The old adage you are what you eat could not run more true! When you don't eat the correct foods that provide your gut with the nutrients it needs to keep the mucosa lining strong and healthy you leave yourself in a vulnerable situation. Your primary line of defense from disease starts in the gut.
How you can ruin your digestive system:
• Poor diet
• Smoking
• Alcohol
• High sugar consumption
• Caffeine
• Environmental pollutants
• Common chemicals found in many of our foods such as herbicides, pesticides, colouring agents and other additives as well as parasites
• Stress
• Lack of nutrients
• Antibiotics
• Decreased liver function
• Over eating
• Lack of digestive enzymes
• Lack of fibre
• Insufficient amount of fluids.
Damage the lining of your bowel and you will be helping the overgrowth of bad bacteria, which then pushout the good bacteria (probiotics).
Good versus bad gut bacteria.
Probiotics are the good or healthy bacteria found in the intestines. Probiotic means pro-life. These little microbes help your gut function by helping you digest nutrients, protect against bad bacteria, aid the growth and health of your gut as well as play an important role with strengthening the bowels own, very important, immune system. They also help in the production of vitamins, hormones and digestive enzymes. Some of the more commonly used probiotics you may of heard of are Lactobacillus acidophilus, and Bifidobacteria bifidum and B.longum. When you don't have a healthy amount of these good bacteria it allows for the bad bacteria to take over, damaging the integrity of your gut lining – and disease starts! Check out www.progurt.com for a great probiotic option.
Winona Stephens Ad.Dip.Nat, Dip Nut. www.winonashealthblog.wordpress.com
For more information or to contact Winona email winona@fitforlifeonline.com.au