Stress: How to Protect yourself

Everyone keeps telling me they are feeling stressed. Let's kick it.

I believe that so many diseases and illnesses could be eliminated by the removal of stress from our lives.  The problem is, it is almost impossible to do that these days, so the best thing we can do is support our bodies during stressful periods with the right foods and as much rest as we can muster.

When our bodies are stressed all of their functions start to adapt, our nervous system changes its priorities.  Digestion, renewal and restoration go out the window; our body is fighting something much more powerful (the queue in Tesco).  All our nutrients are sucked out of their storage spaces (they were being saved for something worthwhile) and leached into our panicky body to try and help it survive this ordeal (the train you are about to miss).

When we are in a constant state of procrastination or in adrenaline producing stressful scenarios all day, it takes a massive toll on our body.  Our immune system is depleted, wounds heal slower, we age more quickly, we are prone to stomach upsets and osteoporosis, eventually our life expectancy is reduced.  

But, do not panic all is not lost...yet!  Your body may be stressed, but there are tools at your fingertips and ways to support your body to keep it strong during these periods.

Here are my Top Ten Tips:

1. Breathe: Take a deep breath in now, fill your lungs and then slowly breathe out.  Do this as often as you remember.  We need oxygen to support us during times of stress and it calms our nervous system to slow our breathing.

2.  Super Food Powders: When we are stressed we are often short of time.  Super food powders like spirulina are a great way to give us a quick fix, a supreme nutrient boost!

3. Water:  If we are stressed we are producing more acid and our body is a toxic environment, drinking plenty of water will help to flush and cleanse our body and make sure we eliminate all toxic waste faster!

4. Meditation: Taking time to reflect and draw your attention inwards is a great way to centre yourself and gain perspective on what really counts.  Join a group or find a CD with guided meditations...it really works.

5. Avoid Caffeine:  Everybody hates to hear this as we love tea and coffee, especially when we are short of sleep. But, caffeine mimics the stress response, this is clearly a terrible idea.

6. Almonds: These tasty nuts are high in magnesium which is really important in supporting our adrenal glands.  If we are low in magnesium, we are more prone to feeling anxious.

7. Brown Rice:  This is a slow release carbohydrate that will keep your sugar levels regulated and sustain your body.  It is also associated with releasing serotonin, our feel good chemical.

8. A good Multivitamin: When we are stressed it is harder to focus on our diet all day and we don't always get the nutrients we need. A good quality multivitamin is a good way to ensure you are getting some extra support.

9. Chamomile Tea:  This a great drink if you are feeling stressed as it helps to relieve the symptoms.  It is also a great evening drink if you are having trouble sleeping due to stress.

10.  Don't be too hard on yourself: Life is short and we spend so much of it beating ourselves up for not performing or achieving.  We are human-beings not human-doings...so take time to do what you feel like and forget about what you should be doing once in a while :)

Keep Calm and Carry On.

Josie

My Top Five Natural Tips for Healthy Glowing Skin

There is an obsession with retaining youthful skin in our media and it can be a little bit stressful to realise that lines are creeping in or skin is looking less than it's best.  Products are forced upon us left, right and centre.  We must have them all or we will perish like a fading flower!  

Think again.  Natural Skincare, using products from your kitchen is by far the best way to get your skin looking and feeling ravishing again.  Most of the expensive creams we are encouraged to buy are full of horrible chemicals that will eventually deplete us of greatness.  Stick to the natural methods and release the risk of a less than youthful aftermath.

These are my Five Favourites

1.Honey for hydrating: 

Lather and smother are my words of choice for this one.  It is by far my favourite of all.  Leave it on the face for 30mins or more and enjoy instant benefits of plumping and hydrating.  Yeah, it is sticky, but don't let that put you off, it is a wonderful treatment.  Best to use raw or locally produced honey as it is more likely to be full of vitamins, all the better to plump you with my dear.

2. Yoghurt for soothing:

This is great if your skin is feeling tired and dry.  Whack it on straight from the fridge and you will instantly feel more alive.  Massage it in with gentle circular strokes and leave it on until you get bored, usually about 15 minutes for me. This makes your skin feel soft and bright, again source the best natural yoghurt you can. 

3. Bicarbonate of Soda for scrubbing:

This I devote to Zoe for enlightening me on a few weeks ago.  Bloomin' brilliant.  A small amount with some water is fantastic for micro-abrasion, tiny little circles around and around for a few minutes.   Afterwards your face is literally like a babies bottom to the touch.  Something gross about that?  Ok, it is like fresh rose petals; silky, even to the untrained hand.

4. Avocado for enriching:

Avocado is full of good fat and this wonderful good oil sinks straight into the  skin.  Mash it up in a bowl, one very ripe one will do, and then cover your face in it and make sure nobody will be coming over in the next half hour.  Allow it to sink in deeply massaging it intermittently.  When you wash this off you will feel like your skin is nourished to the deepest layers.

5. Cucumber for refreshing and De-puffing:


We all know this one, but it is not an old wives tale.  A good way to do this is slice a refrigerated cucumber with a potato peeler in to very fine strips then layer it all over your face.  It might seem like hard work and you have to lie rather still, but it is well worth the effort.  This gives life to even the tiredest of faces.  Don't eat it afterwards, that's a horrible idea.

Enjoy :)

Josie

IBS: Explained like a Human Being

We have an epidemic of IBS in the UK at the moment.  The trouble is it seems to be the answer to every digestive problem anyone has and once you have been labelled with it, it can feel a bit like a dietary prison sentence.  This post is IBS from my point of view, a perspective I have developed from the people I have worked with.  If it fits with you great, if it doesn't that's OK too.  Do what feels best for you because ultimately, that is what will work.

What is IBS?

IBS is an umbrella term for a range of digestive symptoms which become persistent.  A sufferer of IBS will usually put up with diarrhea, constipation, cramping, nausea or a combination of all of these miserable things on a regular basis.  Certain foods or certain combinations of foods may trigger the condition but as with all conditions, it is exacerbated by stress.  

How do you get it?

Stress is a predominant factor in all digestive conditions, but it is certainly not the only reason IBS develops.  With western diets we tend to eat a lot of dairy and wheat, additives and glutinous foods, we also make large portions that overload the digestive system.  The digestive tract is a very sensitive system and trying to rush to work, shoving a sandwich down on the bus whilst making lists in your mind for the day ahead is not a good way to keep a steady, healthy flow going.

Once you are suffering with the side effect of that pattern, perhaps indigestion or constipation the system is already under stress and you might be in pain, so your digestive system is tense and not in a good state to digest anything.  This in my opinion is how the cycle begins.  A simple trigger that builds into something more.

There are other conditions which can cause it and have similar symptoms such as candida or lactose intolerance, a nutritionist or naturopath should be able to help you work it out. Once there is a disruption in the delicate acid balance and bacterial flora it creates a series of problems which can take a while to fix.  The good news whatever caused it, it can be fixed and patience and time will pay off.

How would I tackle it?

I think the best way to address IBS is to isolate the terms from the symptoms.  I think to take the label away and deal with what is going on with the body is a great place to start.  Once someone is told they have IBS it is easy for them to start blaming themselves or their body for having this 'stess related', 'diet induced' THING! 

It is reassuring to know you have something and it is not just you doing everything wrong. Sure. But leave it at that and start addressing it as a simple digestive problem that will go away with time and a little experimentation. The digestive system is like a science experiment, with a few adjustments it can go from a gas releasing semi-explosion to something much more balanced and manageable if you give it some care and time.

How to start getting in charge?

It is a great idea to start a diary of the things which seem to make it worse, making notes of how you feel emotionally at that time.  I have some clients who get frustrated that something will be fine one day and leave them in agony the next.  Try not to let this worry you, your acid balance will be different day to day and it is about slowly getting to grips with some kind of pattern, there will always be anomalies.   

Seek a nutritionist or naturopath who puts you at ease, seems to understand how you feel and gives you advice which feels right.  Always go on recommendation if you can and try not to give up if the first person you try doesn't seem to have the right approach.


1. Try not to eat overly large portions

2. Try Digestive Enzymes

3. Use Probiotics and fermented foods

4. Peppermint Oil

5. Calming Teas

6. Plenty of Sleep

7. Eat when you are relaxed

8. Hot Water Bottle on a troubled tummy

9. Psyllium husk or Chia Gel for fibre

Good Luck getting in control and be reassured that you don't have to have IBS forever.  Things will get in balance in time, just give your body the space and time to do what it does best and support it along the way with methods that work for you.

Josie