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9 Simple Teas That Work Wonders On Your Wellness

25th August 2020 · Leave a Comment

If you’re anthing like me, you need the odd cuppa to help get you through the day…whether that’s a cup of tea, a mug of coffee, a glass of wine or a tumbler of gin! Oftentimes, making a cup of tea becomes an automatic process, and drinking our black tea with a splash (or three) of milk and a teaspoon (or two) of sugar becomes the norm.

Whilst black tea does contain some health benefits (for example antioxidants), they are generally outweighed by the negative aspects of the caffeine content. Decaf tea may seem like a good option – and it is a good option for an occasional black tea – it is often decaffeinated using a chemical process (much like coffee), which means you are drinking those chemicals. And even if it isn’t, the many benefits of black tea are lost through whichever decaffeination process is used.

Which is why herbal teas are a great option. Not only are they naturally caffeine-free, but they also offer many health benefits beyond just antioxidants. In fact, they are a great way to incorporate beneficial herbs into your day-to-day routine.

Teas for Day-to-Day

Here are some of my favourite herbs to use in your day-to-day teas:

  1. Peppermint – as well as its digestive benefits, like relieving gas, bloating and indigestion, strong peppermint tea is great for a caffeine-free morning kick-start! Put a good handful of leaves into a small coffee plunger and let them steep overnight, then add some freshly boiled water in the morning before enjoying that powerful zing.
  2. Nettle – a gentle diuretic, nettle leaf helps the body to remove toxins. It has been used for centuries as a skin purifier and helps lower blood sugar levels. This is a great addition to a tea blend.
  3. Turmeric – this offers many benefits, including boosting immune function, reducing inflammation, helping with IBS symptoms, and supporting liver function. There are some great tea blends that include this potent spice (technically not a herb!).

Teas for Digestion

Here are some great herbs to help with digestion. You can get some great-tasting tea blends which include these herbs – bear in mind they may not taste as great on their own!

  1. Dandelion root – this pesky weed is actually considered a herb by botanists and has some wonderful benefits. Often known as a ‘liver tonic’, dandelion root tea is a ‘bitter herb’ used for digestion. It also helps the liver to detoxify, acts as a diuretic, reduces water weight, and is full of antioxidants. If you are looking for a good coffee substitute, then roasted dandelion root ‘coffee’ is worth a try.
  2. Licorice – whilst this is a herb, it is the root that is used in tea preparations. It is used to soothe gastrointestinal issues, by speeding up the repair of the stomach lining and restoring balance (especially after food poisoning, stomach ulcers or heartburn). It can also help with gas and bloating. Be mindful that licorice root is not recommended during pregnancy (although small amounts of it in tea will be okay), or if taking medication to control low potassium levels or blood pressure and some other medications (please check this before using if you are on any medications).
  3. Fennel – this highly aromatic and flavourful herb is part of the carrot family (explains the feathery leaves on top!) and tastes a little like aniseed. It helps to smooth and relax the muscles of the gastrointestinal tract, reducing gas, bloating, and stomach cramps. It can also help to boost metabolism, regulate appetite, speed up digestion, and reduce water weight by encouraging urination.

Teas for Sleep & Stress

  1. Chamomile – this little flower has long been linked to relaxation and improving sleep. It contains an antioxidant, apigenin, which binds to the receptors in the brain that help promote sleepiness and reduce insomnia.
  2. Valerian root – this herb helps reduce anxiety and improve sleep by promoting calmness in the brain. It is often included in herbal bedtime tea blends.
  3. Lemon balm – another wonderful calming, soothing herb, great for stress, anxiety, and insomnia. As to be expected, this is a lemon-scented herb making it great in a calming tea blend. However, it can have interactions with some medications and shouldn’t be taken for long periods of time. Do check interactions if you take medications, before using this in your tea.
Images by various photographers, sourced from Unsplash.com

Which Tea?

This list is by no means exhaustive and there are plenty of other great herbs and teas that offer health benefits. And of course, you can create your own blends of herbal teas, using the loose leaves – but this can be quite a fine art, so I recommend trying one of the many pre-made blends that are out there.

Some great organic and plastic-free herbal tea brands include Pukka Herbs, Indigo Herbs, Teapigs, Heath & Heather, Dr. Stuarts, Clipper, and Yogi Tea. Besides the Pukka teas, these brands are often in single herbs rather than tasty blends, therefore they may be more therapeutic but potentially a little less palatable.

Please remember that herbs in teas are still therapeutic, and can be contraindicated in certain health conditions or with certain medications. If you have any health conditions or medications, please check the safety and interactions before drinking herbal teas. The odd cup is generally fine but if you want to enjoy several a day, it is important to check first.

If you are struggling with digestive issues, insomnia, or stress, let’s see how I can help. Herbal teas may be helpful, but they are often just a small part of the recovery puzzle. Get in touch or book a FREE discovery call so we can discuss how I can help.

Filed In: Digestion, Sleep / Tagged: digestion, herbal tea, insomnia, sleep, stress, tea

7 Best DIY Detox Baths for Tired Mums

25th August 2020 · Leave a Comment

When was the last time you enjoyed a bath (or shower) by yourself? TODAY? What! You are KILLING IT at this mum lark. I honestly struggle to get any bath or shower alone time – if I want to fit in washing my hair, I bundle all the kids into the shower with me. True story.

So, if you’re like me and you have not had a bath ALONE recently, then this blog post is especially for you. And your challenge is to have a relaxing bath by yourself this evening.

Maybe you’re a mum who really makes time for an alone bath, and you’re already reaping the benefits of that. If so – huge kudos to you! But for BONUS points, why not make it a detox bath?!

We come into contact now with more toxins than ever – in our food, our hygiene and body products (from body wash to make-up), our water, and in the air we breathe. A detox bath is a simple and gentle healing therapy we can do to support our body’s natural detoxification system.

5 Top Tips for Taking a Detox Bath

  • Add your detox bath ingredient to a tub-full of warm-hot water. The hotter the water, the more you’ll sweat and detox. Then immerse yourself in the water as much as possible – relax for at least 20 minutes.
  • When you finish, get out of the bath carefully as it’s common to feel a bit light-headed. You can always rinse off with cool water to help cool back down.
  • Don’t use products after your bath that contain artificial fragrances, perfume, dyes, or toxic chemicals as your pores are more open and can more easily absorb the chemicals in those products.
  • Hydrate! Drink plenty of water before and after to help support the detox process and avoid dehydration.
  • Have your bath before bedtime – they can leave you feeling drowsy, and a good sleep after a detox bath is a great way to support the process.
Detox baths can be useful for children too – particularly Epsom/magnesium salts and oats.

Some other things to note:

If the detox bath is making you feel uncomfortably nauseous or lightheaded (common side effects of intense detox) then try reducing the amount of detox ingredient, trying a different ingredient, using cooler water, or bathing for a shorter length of time.

These detox baths are generally safe for children but you should reduce the amount of detox ingredient used, and not make it too hot. Epsom salts are probably the best option for children.

The 7 Best DIY Detox Baths

1. Epsom Salts

The most popular of the detox bath ingredients, Epsom salts are made of magnesium and sulphate. Both are important nutrients for your body but can be poorly absorbed from food. However, soaking in Epsom salts helps as these minerals both absorb readily via the skin. They are commonly used to stimulate detoxification, reduce inflammation in sore muscles, lower blood pressure, promote healthy circulation, and help with relaxation and normalizing sleep patterns.

How: start out by adding one cup of Epsom Salts to your bathtub and gradually increase to two or three cups.

2. Baking Soda

This is soothing for your skin, naturally alkalising, and helps to detoxify by boosting liver function. It’s a simple ingredient most households have, and is great after a workout. It’s also a natural exfoliant and can help with acne.

How: dissolve two cups of aluminum-free baking soda in your bathtub and soak for 20 minutes.

3. Bentonite Clay

This is a great way to remove heavy metals from the body. Bentonite clay is a naturally-forming clay that magnetically pulls toxins and heavy metals from the body through the skin.

How: use between one-quarter of a cup and a cup of clay in a bath of hot water, breaking up the clumps. It is usually recommended to start by having a clay bath once a week, then reduce to once a month for maintenance.

4. Apple Cider Vinegar

This bath is great for inflammatory issues like arthritis, for candida overgrowth issues, and can help with body odour. It is the type of bath that will make you sweat, which aids your body’s detox process, and you may even continue sweating for a bit afterwards.

How: add one to two cups of pure unfiltered apple cider vinegar and soak in the tub for up to 30 minutes.

5. Ginger

This is another sweat-inducing bath, helpful to fight off sickness at the first sign of any cold symptoms, clearing congestion, or for headaches. If you don’t have access to a sauna or steam room, the ginger bath is a simple and sure way to induce a sweat, clearing out all those nasty toxins out of your body and leaving you feeling energised and cleansed.

How: add half a cup of grated ginger to a hot bath and soak for 15-20 minutes. The ginger bath will make you sweat profusely for at least an hour afterwards, so be sure to wear something you don’t mind getting sweaty. Note: test on your skin first, as it can cause sensitive skin to react.

6. Coconut Oil

Not so much for detoxing, but great for soft skin and for it’s anti-microbial, anti-inflammatory, anti-parasitic and anti-fungal properties.

How: add to warm running water to help moisturise the skin.

7. Oats

Again, not for detoxing, but great for itchy, irritated skin or for treating eczema and psoriasis. It’s even great for sunburn, nappy rash, chickenpox or shingles. Oatmeal is anti-inflammatory and an antioxidant, and contains compounds that reduce itching. It was too good an ingredient not to mention here!

How: using rolled oats, grind them into a fine powder using a blender, coffee grinder or food processor. Start by adding half a cup of ground oats to a lukewarm bath (not hot) and soak for no more than 15 minutes. You can work up to one and a half cups. You can also add the oats to a cloth or tights and tie the top so they don’t spill out – this makes the bath less messy afterwards.

Images by various photographers, sourced from Unsplash.com

So, with all that in mind, what will you add in your bath today?

And if you are feeling like your body needs a good cleanse from the inside out, get in touch to find out when my next mum-boosting “Bounce & Bloom Detox” is happening!

Filed In: General Health, Hormone Health, Post-Partum, Uncategorised / Tagged: detox, detoxification, mum, relaxation, wellbeing

The Great Detox Debate: do you really need to detox?

5th February 2018 · Leave a Comment

Do you really need to detox? And when you hear the word ‘detox’, what does it make you think? Does it make you think of juice or tea diets, deprivation and hunger? Or perhaps it makes you roll your eyes and think “What a crock of … Our bodies already know how to detox!”?

There’s certainly some truth here. Our bodies do know how to detox (more on that in a moment). And if you’re unfortunate enough to do a juice or tea-based ‘detox’, you probably will be hungry and feel deprived!

Do you need to detox?

But it’s not all bad!

The term ‘detox’ has had a bad rap. It has become an umbrella term encompassing all manner of ‘diets’ and fads. Most of which hold little long-term benefit (if any). They will help you to lose some weight in the form of water. But they may also cause you to break down muscle, as your body looks for fuel – so, yep, guaranteed weight-loss there! But not in a good way…

So, it’s no wonder they’ve gained a bad reputation. But a true detox really shouldn’t fall in the same camp as these kinds of ‘diets’. If done correctly, and in the right circumstances, detoxing can be a much-needed boost for your body. It all depends why and how you are doing it.

Understanding detoxing

True detoxification is the process whereby your body removes toxic chemicals via the gut, liver and kidneys. There is also a thing called detoxication, which is the way your body prevents damaging compounds to enter. One example of this is via the gastrointestinal lining – the cells are tightly knitted to prevent anything getting through, unless the substance is allowed to via the cells themselves (like vitamins). They’re like teeny-tiny, miniature bodyguards: if your name’s not on the list, you’re not coming in!

We all know how we ‘should’ be eating. Nutritious (ideally organic) vegetables and fruits, along with some lean protein and healthy fats, and some wholegrains (depending on whether you can tolerate them). And we would all totally eat like that all the time, if it weren’t for our pesky modern-day way of life, and all its deliciousness! So yes, if you ate like this, even 80 per cent of the time, your body would undoubtedly have no trouble in detoxing the few toxins it came across.

Modern-day eating

Unfortunately, life is not like this. We don’t eat the way we did merely two or three generations ago. We encounter more toxins in our food, like pesticides. And we encounter more toxins in our environment, like xenoestrogens – chemicals found in plastics and toiletries, that act like the hormone oestrogen in our bodies, ultimately causing hormone imbalance.

In addition, we encounter fewer bacterium than we once did (thanks to our need to sanitise and sterilise) and therefore are experiencing an imbalance of good bacteria in the gut – ‘dysbiosis’. This leads to a compromised detoxification system, due to the impact gut bacteria has on your liver metabolism. Good bacteria are actually needed by the body to detox, as they help your liver process certain drugs and chemicals.

The role your gut plays in the need to detox

Your gastrointestinal tract (small intestine and large intestine or colon, aka your ‘gut’) plays a key role in helping detoxicate and detoxify. When it’s all working as it should (and your body is successfully removing toxins), then we don’t notice how busy the gut is working on this. But when toxins start to build up, we actually begin to notice that the gut is struggling to function optimally.

If we can just go back to the teeny-tiny bodyguards’ analogy for a moment… Some of us have the misfortune of not tolerating certain foods. Those foods can damage our intestinal lining. This causes the miniature bodyguards to stand further apart (aka intestinal hyperpermeability, or “leaky gut”). When this happens, uninvited guests (like food compounds and toxins) pass through rather than being removed from the party, adding to your body’s ‘toxicity’.

Another issue that can hinder successful detoxification is constipation. After toxins have been processed by the liver, they get packaged up to be removed (yes, in the poo). They sit in the lower intestine for a while until you’re ready to drop the kids off at the pool (can I say that here?!). However, if you have lacklustre teeny-tiny bodyguards, insufficient fibre and fluid intake, perhaps as well as dysbiosis, then you’re looking at constipation too. The problem with this is that the poo sits there longer than it should, giving those packaged toxins a chance to get out and be reabsorbed into the system! *facepalm*

The ‘Why’

Why do you need to detox? Needless to say, our bodies have not yet evolved to cope with the additional toxins they are exposed to, and the gut issues being faced. What’s more, it’s not just chemical toxins you need to think about. Your body must also control hormone levels, including ‘detoxing’ and excreting them. Hormonal issues are becoming more prevalent in today’s women. But men can suffer too, and are prone to oestrogen excess (think ‘moobs’).

So, a helping hand in healing the gut and supporting the detoxification process is a no-brainer, surely? But you can also see that just drinking juices or teas is probably not going to fix the problems. It requires a multi-faceted approach, tackling food intake, gut healing, intestinal function, and liver function. From a general perspective, detoxing falls in to two categories: the once-in-a-while gentle detox or ‘cleanse’; and the full heal-the-gut, liver-supported detoxification.

The gentle cleanse or the full detox?

The gentle cleanse is great if you’re feeling a bit ‘blah’, a bit bloated, a bit like you overindulged at Christmas. It helps your body to process all the stuff it had recently, by not overburdening it with heavy foods and booze. It gives your natural detox system a chance to recover and get back on track. And you will feel better for it! You may or may not need some additional gut help, depending on your own personal symptoms.

The ‘full detox’ is for those with a build-up of hormones, toxins, heavy metals, or who have issues in the detoxification process. It helps your body get rid of the build-up by gently encouraging the detoxification process in the liver (which can be sluggish in some people). However, healing the gut, correcting the microbiota balance and removing health obstacles like constipation, are all key components of the process too.

        Time to detox?

So, do you need to detox?

It’s a case of changing how we look at detoxes. Be aware that they are not all the same. Be mindful of what you want to achieve. Drinking tea for three days before you walk the red-carpet at the Oscars probably will achieve a flat stomach. Oh, and hunger, and very little nutrition, and possibly bowel issues, but not much else.

The “need to detox” is forever debatable. However, a proper, supported detox may help you if you:

  • are feeling ‘blah’, sluggish or tired;
  • have overindulged recently;
  • are suffering with constipation or ‘slow bowels’;
  • have other gut-health issues;
  • are struggling to lose weight;
  • have a poor immune system;
  • are noticing some hormone-related issues;
  • have been exposed to toxins/heavy metals;
  • have issues with your liver; or
  • have compromised detoxification function.

I can help you with tailoring a detox to suit you and your requirements. Get in touch to enquire about a personalised detox, or book in for a ‘Cleanse & Reset’ programme.

Filed In: General Health / Tagged: bloating, cleanse, constipation, detox, detoxification, gut health, hormone health, liverhealth, preconception, toxins, weight loss

Which Probiotics? Product Review: Gutsy Probiotics

17th January 2018 · Leave a Comment

Who else is finding their new year good intentions are already proving hard to stick to? I know I am! In addition to my yoga goal for the month, there’s also my general nutrition ‘goals’ (targets? requirements? things I’d like to achieve? Whatever you’d like to call them). Like getting enough vegetables each day, snacking sensibly (lactation cookies, anyone?), and remembering to take my probiotics.

Why probiotics?

Probiotics are shown to improve health by balancing your gut bacteria. Gut bacteria help you to digest foods, produce some vitamins, aid the absorption of nutrients, neutralise toxic digestive by-products, and discourage ‘bad’ bacteria. Your gut bacteria, or microbiota, are also now known to be linked to your mental health and immune health. So, pretty important. And after an indulgent month like December, it’s a great time to give your gut and microbiota a helping hand to get back on track. But which probiotics should you be taking?

which probiotics

Forgot your probiotics?

It’s not always easy to take probiotics: keeping them refrigerated, then remembering to find the capsules hidden in the fridge, or spooning out the right amount of powder. Seriously, a third of a teaspoon?! How much even IS that?

So, it definitely helps matters if your probiotics happen to be a delicious drink. Who doesn’t want to drink a delicious, thirst-quenching, fruity drink?

Which probiotics?

It just so happens I have come across a probiotic drink that even my hubby and threenager want to be involved in. And my husband never wants to be involved with food and drink that includes the term ‘healthy’, so that’s a real testament!

which probiotics

My drink that my hubby ‘stole’!

Gutsy have a range of probiotic sachets that make improving your gut health in 2018 super-easy & super-delicious. Proven by my husband, who drank my whole glass, when he was only meant to ‘taste’ it! I struggle to get him to drink more water, but elderberry & lime flavoured probiotics he will do!! #gutsylife

What Gutsy does.

Gutsy uses specific probiotic strains that act as ‘starter bugs’ which work to repopulate your gut with the good guys, helping to balance your gut microbiota, keep you regular, & improve your immune health. Especially useful if you have taken antibiotics in the past, ever had gastro, or struggle with bowel regularity!

which probiotics

Individually wrapped serves, and no need to refrigerate!

Gutsy also contains a prebiotic, which essentially is food for the probiotic bacteria, to help them settle into their new home with a slap up meal! Plus, it uses natural fruit juices and a natural sweetener, to help give it that delicious taste. So, they’re even great for our smaller household members (kids aged three and over). That’s win-win in my book! And now you know which probiotics!

Different probiotic strains help with different conditions. But if you’re looking for an overall boost to your microbiota and well being, then Gutsy might just be the ticket! Check them out at https://www.gutsy.life/

Lucy x

Note: Gutsy were kind enough to send me a sample of their delicious probiotics to try. However, the opinions in this post are all my own.

Filed In: General Health, Gut Health / Tagged: australia, bad bacteria, bloating, constipation, good bacteria, gut flora, gut health, healthy poo, microbiota, probiotics

Should you set New Year’s Resolutions?

9th January 2018 · Leave a Comment

Welcome to 2018! New Year, New Year’s Resolutions?

It has sort of hit me with a bang! I definitely knew it was coming. And yet I don’t quite feel prepared for a whole new year; I don’t think I even fully got going with 2017! Did I even achieve what I wanted to achieve? The answer for me is usually ‘no’, since I set myself such ridiculous goals. But for 2017 the answer is mostly, yes: it was a big year and I did a LOT with a new baby. But all those self-promises to get back to yoga after having my second child… well they resulted in me managing to get to one class just before Christmas. Gosh it felt good, I wish I had done it sooner! But one class it was, and now I have to come to terms with the fact that my ‘baby’ is about to turn 1 in a few short weeks’. Now, that I am NOT ready for!

Planning, planning, planning!

In the meantime, I am planning, planning, planning for the next few months here at The Real Nutritionist. I’m busy writing up some super-useful content for you to enjoy and learn from. This includes some key topics around nutrition over the coming months: dieting and detoxing; gut health; fatigue; and female health.

New Year’s Resolutions.

But first, I want to touch on the elephant in the room. New Year’s Resolutions. Have you made any? Or have you become completely jaded by the sheer notion of setting yourself some lofty goals that you’ll probably then forget come February, and feel guilty for the rest of the year. Seriously, who wants to add to their guilt burden?! I’ve got enough mum-guilt, thank you very much! (After all, I’m a perfectionist as well as a mum.)

But what if you were to set yourself some smaller health commitments or goals, or even new habits? Whichever description fits best for you.

New Year's Resolutions Little Steps

Don’t run before you can walk. Take baby steps instead.

Small stepping stones.

Rather than turn January into a month of hell, how about make it the first, small stepping stone to better health? Perhaps that might be increasing your water intake, increasing your day-to-day movement (go for a morning walk, or try a 10-minute work-out at home), or ensuring you have 3 alcohol-free days a week. And rather than have the next 12 months loom over you, focus on just getting through January, or maybe even just the next one or two weeks. Big goals equal big failure and big disappointment. If you do have a big goal, break it down in to bite-size chunks before you tackle it, and lay your focus on each of those instead.

Whatever it is, make it a little adjustment to your current lifestyle. Something that is small and achievable means you are much more likely to commit, succeed, feel awesome about it, and be ready to make another small change next month. Keep it small. Keep it REAL! Just because you’re not doing 100 burpees a day, or going for a 5am run, or ‘eating clean’ at every meal, doesn’t mean that your achievements are any less important or impressive. Because the chances are, those that take on huge new year’s resolutions will have given up on them before January is through!

My goals.

One of my big goals is to improve my yoga-game back to where it was pre-children. Now, I know that’s not achievable overnight, or even in a month. So, my goal for January, and my first stepping stone, is to get to yoga at least three times. Less than once a week because I know that at least one week this month I won’t get there! But mostly because I bought a 10-class pass, and if I don’t get at least three sessions in this month, I won’t get the 10 done in the three-month time frame!!

New Year's Resolutions Yoga

Yep, that’s not me right now! #yogagoals

What I won’t be doing? I won’t be completely cutting out chocolate or alcohol. (LOL! I. Am. Human.) Instead, I will aim to keep them both balanced – not with one another though (!), but keeping them in check and in moderation. I also won’t be hitting the gym every morning. I barely have time to get us all dressed before we leave the house; so, I do not need to make my mornings any more stressful.

Which leads me to my over-arching goal for 2018: to reduce stress where I can, and work on ways to manage it the rest of the time. I know that I can push myself too hard sometimes, or give myself goals that are too big and I am set to fail. A blessing and a curse. Know your weakness, and find ways to manage it this year!

And that is enough for January health goals. It’ll be February before we know it, anyway!

What are your health goals or commitments for 2018? And how are you going to achieve them? Have you made them into bite-size pieces? Comment below with your New Year’s goals!

And if you want some delicious, easy and QUICK lunch ideas for the new year (that happen to use health-boosting foods for women!) to help achieve those goals, then check out my “Nutrient-Boosted Lunches for Women – in 10 minutes or less”.

Happy New Year!

Lucy x

Filed In: General Health / Tagged: balanced eating, better health, ebook, health goals, healthy habits, new mum, new year, planning, resolutions

Insomnia Issues & Sleep Problems Part II – Lifestyle

24th August 2017 · Leave a Comment

Following on from Monday’s post, “Insomnia Issues & Sleep Problems Part I – Nutrition”, today I’m looking at some of the other major factors that could be influencing your sleep, or lack thereof. Hey, if you’re tackling the potential nutritional aspects of sleep problems, you should probably take a look at the lifestyle factors while you’re at it. Work on these and you will improve your sleep!

Even if you only sometimes suffer with sleep problems, now is the perfect time to improve your sleep, before it becomes a chronic issue. So, if you’re being kept awake at night by something other than babies or children, here are some tips to help you get (back) to sleep! You might think you know them already, but how many of them do you actually practice?

Brain in overdrive when your head hits the pillow?
Reduce stressors
  • Reduce screen-time in the evening, and have NO screen-time at all for at least 30 minutes before bed. The blue back-light of the screens (tv, iphone, laptop etc) tricks your brain and keeps cortisol levels raised, keeping you in ‘fight or flight’ mode and preventing you from relaxation and sleep. Read, instead – an actual, old-fashioned, paper book 😉 Put your phone on the automated night-mode overnight so that (a) the screen dims and reduces the blue-light that keeps your brain alert, and (b) no notifications/phone calls ping up on the screen to bother you. Better still, put it on flight mode so the wifi isn’t going on all night right by your head (why take the risk?).
  • Jot down any niggling thoughts – your to-do list for tomorrow, something for the calendar for next week, something you must tell your partner in the morning, anything really. Whatever is floating around in your brain is preventing your brain from switching off and sleeping.

Sleep problems - busy brain

For bonus points, jot your thoughts down in the dark and try to decipher your writing in the morning!

Relax the mind
  • Listen to a guided meditation before you go to bed. It need only be a few minutes long if you have not meditated before. Work your way up to 10-12 minutes of meditation before bed. Try the ‘Calm’ app for some guided meditations (there are some free ones in there to try out first).
Drown out any noises that might be bugging you.
  • Listen to white noise. Use an app on your phone to play gentle sounds, which not only drown out the ticking clock/snoring partner, but have the added bonus of helping to drown out the thoughts in your head.
  • Use earplugs if you live near a noisy road/noisy birds/noisy anything that goes on through the night and could wake you up or prevent you from getting back to sleep. They help mute annoying sounds, but don’t stop you from hearing your alarm clock in the morning. If you’re worried you might not hear your baby cry/alarm clock, just pop one earplug in the ear that is exposed and keep the other ear free (that’s what I do!).
  • Use an eyemask. Okay this isn’t a noise solution but, similarly, light could be bothering you more than you realise. We need very dark rooms for the best, most restorative sleep. Eyemasks are not just for long-haul flights (although they work wonders there too!), but are extremely beneficial if there’s an unwanted source of light in your bedroom.
Something waking you up at night?
Pinpoint what is waking you up
  • Sudden noises? As mentioned above, sudden noises that wake you up and leave you wide-eyed and kinda bushy tailed, but at the wrong time like 3am, need to be eliminated, if possible, reduced, or at the very least drowned out. Stick the white noise back on (if your brain is active) or the earplugs in.
  • Tossing and turning? If your body is having difficulty relaxing and you can’t find a comfortable position, consider that low magnesium may be at play. Magnesium helps to relax muscles, and is particularly beneficial for night cramps.
  • Pets in the bedroom? They could be bothering you more than you realise. We love having our cats in our bedroom overnight – they love to curl up at the bottom of the bed and aren’t any bother. But other times, our big cat, Bear, likes to find somewhere even warmer, like my husband’s chest or around my head on my pillow! When this happens, we wake up and usually cannot get back to sleep while he remains in that position (but it’s sooooo cute!). So if pets might be affecting your sleep, make your sleep and health the priority, and  make a comfy bed for them elsewhere.

What sleep problems? Catnap like a pro.

What sleep problems? Catnap like a pro.

The need to pee is waking you up
  • Minimise fluid intake after dinner. Ensure you get your 2 litres of water throughout the day, and don’t have to cram a litre in before bed to get your daily quota!
  • If you take tablets at night, take with as little amount of water as possible or take a little earlier, about an hour before bed, to give your bladder a chance to do its job before your head hits the pillow.
  • If this doesn’t help, there may be other causes of excessive night urination which you should discuss with your health practitioner.
You wake up and then think you might as well pee.
  • Something else is waking you up – can you pinpoint what it was? A noise that you can block out? Your partner? Find ways to help prevent the wake-up from even happening, and you’ll probably find your bladder can last until the morning.
  • Minimise how much you allow yourself to ‘wake’. If you really must go to the bathroom, don’t turn lights on – use the light of your phone to light the way if you must, but RESIST THE URGE TO LOOK AT YOUR PHONE/EMAILS/FACEBOOK/insert your online vice of choice!

What sleep problems? Sleep like a baby.

What sleep problems? Sleep like a baby.

Other sleep problems at play?

Obviously, the above pointers are general sleep hygiene tips. If you have something else causing your sleep issues, then see below for where to get some help:

My baby believes sleep is for the weak.

I hear ya. So does mine. It is definitely worth speaking to an expert for help – long-term baby-induced sleep deprivation is not fun. Try Tresillian for free advice on settling your baby at night, or there are many (paid) baby sleep consultants around these days. Or, just come and see me and we can console one another over a cuppa whilst I put together a plan to help support and fuel your body and mind nutritionally during this ‘new mother’ phase. Book in for a consult and I can create a treatment plan tailored to your specific needs.

I’m in pain and it keeps me awake.

Don’t suffer in silence. Chronic pain can often cause night restlessness and sleeplessness. If you are looking for a more natural solution to your pain management, book a consult with me today.

This just scratches the surface.

There are so many variables at play can cause sleep problems. Book an appointment with me TODAY to chat in-depth about your sleep, diet, health history, and more.

BOOK NOW!

Sleep easy knowing we are going to get to the bottom of your health issues. Let me help you get rid of your sleep problems, and get the sleep you need to reach your health goals!

Lucy x

Filed In: General Health / Tagged: fatigue, improve sleep, insomnia, meditation, relax, relaxation, serotonin, sleep, sleep deprivation, slumber, stress, sweet dreams

Insomnia Issues & Sleep Problems Part I – Nutrition

21st August 2017 · Leave a Comment

“Shut up and go to sleep, Brain!”

Is this what you find yourself saying to yourself when your head hits the pillow? Or after an hour of lying there? Or maybe when you wake up a few hours later, at 2 or 3 in the morning? You are not alone. Around 30 per cent of Americans suffer with insomnia issues, and given our similar lifestyles, it’s likely the numbers in Australia and Great Britain are comparable.

And it could be down to what we eat and drink. No great surprises there! But keep reading anyway, there may be some pearls of wisdom here…!

If you have difficulty sleeping at least three times a week for three months or more, then you are suffering from chronic insomnia. As we know, sleep deprivation is not good for our general and mental health (ask any new mother!). Studies show insomnia issues and sleep disorders increase the risk of many big-name health issues – hypertension, diabetes, obesity, depression, heart attack, and stroke.

But it’s not just the quantity of total sleep you get, it’s the quality too. Your body repairs physically during the non-REM deep sleep stage, and then repairs psychologically during the REM stage that follows. Chemicals in the brain facilitate getting to sleep and transitioning from one sleep stage to another, so it’s important to keep the body in balance.

No insomnia issues here!

No insomnia issues here!

So, what can you do to improve your sleep quantity and quality, from the inside, out?

Not sure if you’re eating the right things to help or prevent your insomnia issues?

It’s true that some foods might stop you getting the sleep you need, and others might help your slumber. First, let’s look at some of the things that are stopping you from getting a good night’s rest. Yes, you may know all of these, but maybe they’re more important than you realised…

What to avoid that can be too stimulating…
  • Sugar – this is an obvious one, fuelling the body at the wrong time of day. Even sweeteners, which mimic sugar, can trick the body into producing cortisol. This prevents the body, and mind, from being able to wind down at the end of the day.
  • Caffeine – another obvious one, and it can take longer than we realise for the body to filter the caffeine out of its system. Avoid tea, coffee, caffeinated fizzy drinks and dark chocolate after around 2pm if you want to nix those insomnia issues.
  • Alcohol – stop drinking around 2 hours before bed. Alcohol tricks the brain into thinking it is able to sleep, by activating receptors for the brain chemical, GABA. It then wakes up later, realising it doesn’t actually have enough GABA required to facilitate sleep.
  • Drinks containing artificial sweeteners – these have been shown to affect the quality of sleep. Again, they trick the brain, affecting the levels of chemicals (neurotransmitters), raising the resting heart rate and preventing adequate deep, restorative non-REM sleep.
  • Monosodium Glutamate (MSG) – this can act as an excitotoxin in the brain, stimulating activity. Too much glutamate also throws the balance of GABA, which in turn increases anxiety and reduces REM sleep levels. Foods that encourage the formation of glutamate in the body include: whey protein, gelatine, soy, peas, tomatoes and parmesan cheese – reduce these foods and foods containing MSG if you are experiencing anxiety and poor sleep.
  • Nicotine – there are lots of reasons to stop smoking, but if you’re experiencing insomnia issues and poor sleep quality, then this is a big one. Nicotine is a stimulant, so any smoking later in the day/evening in particular could be keeping you awake at night. Withdrawal pangs overnight may wake you up and keep you awake.

    Causes of insomnia issues

    Even a tiny coffee could cause insomnia issues!

Now you’ve cut out all the ‘fun’, and are well on your way to a good night’s sleep, we can focus on things that will encourage slumber…

What to have that helps you relax…
  • Tryptophan – this particular amino acid, which is a building block of protein, is a precursor to serotonin, another brain chemical which promotes sleep. Consuming foods higher in tryptophan may increase your serotonin levels. Try eating the following for dinner or as a snack in the evening: eggs, cheese, nuts and seeds, salmon, and turkey. Combining these foods with some carbs – rice, oats, sweet potato – may help the body’s absorption of tryptophan.
  • Magnesium – this trusty mineral helps with sleep efficiency and time, relieves stress, relaxes muscles, and stimulates GABA receptors in the brain. What can’t it do? Foods high in magnesium include: dark leafy greens, nuts, seeds, fish, avocado, yoghurt, and banana. So, a dessert of plain/Greek yoghurt and banana with a sprinkle of sunflower and pumpkin seeds on top is perfect. However, many people are deficient in magnesium so you may find you need a little more help. We can discuss the perfect magnesium supplement for you (trust me, there are many to choose between) during your initial consult.
  • Herbal tea – herbal teas are the perfect way to help relax your body and mind, whilst having the added bonus of replacing the caffeinated coffee and tea you’re now cutting out due to your insomnia! Chamomile is a common choice, but there are others to choose too. Passionflower is fantastic for calming the mind, boosting GABA levels, and promoting sleep quality. There are lots of herbal tea blends available that target sleep and relaxation specifically, but they need to be consumed daily for a week or two before you notice the effects. Just be sure to check the ingredients are safe if you are pregnant, breastfeeding or taking medication.

Tea to reduce insomnia issues

C’mon, I know you’re eyeing off the dessert in the background as much as I am!

Insomnia issues are not just about what you eat and drink.

Whilst the substances you consume play a role in your ability to sleep, and sleep well, there is so much more going on in our lives that we must look at other factors too. I address some of the ‘lifestyle’ factors in my next blog post (Part II).

Hormonal imbalances, mood changes and/or PMS, adrenal fatigue, thyroid issues, chronic stress, the list goes on. These issues all play a role – affecting the ability of neurotransmitters, like GABA, serotonin, noradrenaline to enable the brain to relax, sleep, and transition from one sleep state to another. To improve your sleep and gain a greater understanding of your health, we must look at the whole picture.

Where to from here?

If your insomnia issues are becoming a chronic problem, don’t keep suffering. Book in TODAY to chat in-depth about your sleep, diet, health history, and more. Sleep easy knowing we are going to get to the bottom of your health issues. Let me help you get the sleep you need and reach your health goals!

BOOK NOW!

In the meantime, keep an eye out for my next blog post, about the impact of lifestyle factors on sleep, later this week.

Lucy x

Filed In: General Health / Tagged: caffeine, chamomile, insomnia, magnesium, neurotransmitters, passionflower, relaxation, serotonin, sleep, sleep deprivation, sweet dreams, tryptophan

The Real Me

4th April 2017 · 2 Comments

Chocolate-lover, wine-drinker, nose-wiper, nutritionist in England

I am itching to get stuck into writing the 58 blog ideas I currently have listed, but I felt I should start with more of an informal introduction to me, and my life right now. Admittedly, the website ‘Home’ and ‘About me’ pages tell you a fair bit about the business and about me already – you already know I’m a nutritionist in England. But, in a blog, I feel like I can write a bit more freely. More informally. More verbosely. Basically, a bit more like me, as though I’m having a chat with you over coffee. Mmmm coffee…

When my eldest was small, and my bump was big!

So, let’s kick this all off! Who am I? (Shall I bullet point? Why the hell not – no rules here, it’s MY blog! 🙂 )

I am a wife

To a fabulous and supportive husband. Over the 8+ years we have been together, I have not only slowly, but surely, improved his wardrobe, I’ve even convinced him to include MANY more vegetables into his cooking. Yes, he does his fair share of cooking. Some may even argue it’s the lion’s share at times. (Hey, I’m an exhausted new mum, don’t judge!)

I am a mum

To two gorgeous girls. I am officially a nose-wiper, bottom-wiper, and hug-giver!

I am a nutritionist

Which, if you know me and my varied background, you’ll understand if I get pretty freakin’ excited about this!

I am a woman

Now this point might be a little obvious, and somewhat self-explanatory, but hear me out (not ‘hear me roar’. Well, maybe that as well). I mention this because it means I understand. I understand what women go through, be it their monthly cycle woes, PMT, the ups, the downs, the stress of juggling it all, the fatigue, the brain fog, the baby brain, that ‘positive’ test, all the ‘negative’ tests, pregnancy (what just happened to my body?) and post-partum (no really, WHAT just happened to my body???). This also includes all the bits women don’t usually talk about – I think I probably WILL talk about them at some stage! I understand, I get it. If you are a woman reading this, chances are you and I have experienced many of the same things. Because we are women, and it’s just how it is! (If you are a guy reading this, well, sorry for all the women’s stuff above! I probably can’t relate to you quite as well, but that doesn’t mean I can’t empathise!)

I am a friend

As a dear friend pointed out, to many amazing and vastly different people, who have exposed me to various other experiences that I haven’t gone through myself. This gives me the opportunity to learn more, research more, enhancing my skills and knowledge further.

I’m probably some other things too, but I think that’s enough about me for today! I promise future blog posts will be more educational, and I’ll aim to provide some useful info. But I say why not mix it up a bit and include some ‘real life’ stuff too. I am The Real Nutritionist, after all!

So, I shall finish by rounding this off, arcing back to what The Real Nutritionist is all about. It’s about helping people (mostly women, but men and children too!) take back control of their health. All those things I’ve experienced ‘because I am a woman’, don’t have to be a struggle. With the right nutrition and supplemental support, many of our daily ‘woes’ can be improved. You don’t have to suffer. And you are not alone. You can come and see me, and we can work on it together!

Lucy x

Filed In: General, General Health / Tagged: about, mum, nutritionist, wife

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The Real Nutritionist is about optimising your health and wellbeing. It's honest and holistic, yet balanced and realistic.

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