Blog

Are You Suffering From Sinusitis ?

This would have to be the worst winter for illnesses that i can recall. In clinic I have seen the flu (as in the real one), horrendous colds, sinus problems and gastro. Everyone I speak to is recovering from something and still has a lingering cough or snotty nose. I would have to say in clinic Sinus related issues has been the most common.

Thankfully Acupuncture and Chinese Herbal Medicine has been helping but most of all it’s dietary changes that i am sending sufferers home with. You see, in Chinese Medicine an accumulation of phlegm and discharge is considered to be a damp pathology.

Damp is derived from a weak or overly exhausted digestive system, heavy and greasy foods, dairy, raw veggies, fruit, alcohol, antibiotics, anti-inflammatories and antidepressants all wreak havoc on you stomach and spleen and give rise to damp pathologies – such as sinusitis, phlegm nodules, indigestion, foggy head, pressure headaches, heavy sensation and a weakened immunity.

The best way to resolve damp is to incorporate the medicinal properties of food is through excluding the wrong foods as above and including the right foods – some favourites are; Adzuki beans, green tea, rice, olives, tangerine or mandarin peel, mushrooms, parsley, garlic and seaweed.

If you are suffering from frequent bouts of sinus issues call the clinic and book in today 02 8406 0679 or book online http://www.nbip.com.au

Chloe Player

Acupuncturist and Herbalist

Is BPA-Free plastic safe?

Is BPA-Free plastic safe?

Long hailed the healthier alternative to plastic, “BPA free” plastic is everywhere! Water bottles, lunch boxes and even reusable coffee cups are branded “BPA free” for the health conscious consumer.

So, what is BPA?

Bisphenol A (BPA) is found in plastic to make it, well.. plastic. It is used to make hard plastics, the kind we use for storing food and beverages. 

It had been used in plastics for decades, however studies showed BPA was responsible for multiple health issues and resulted in companies removing it from products. BPA has been shown to contribute to immune, reproductive and neurological issues, and has been linked to cases of childhood asthma, metabolic disease, obesity, early puberty, poor sperm quality and count, type 2 diabetes and cardiovascular disease.

You may be wondering, how could a plastic cup cause all of these health issues?

Well, the compound BPA is similar to our hormones in structure. When a coffee cup or lunch box is heated, BPA can leach into the contents of the food and drink inside. When its then ingested, the body can confuse the BPA from that lunch box plastic with our natural hormones. In our bodies, we have hormone receptor sites which are reserved for hormones like oestrogen. With BPA in our systems looking so similar to a hormone in structure, it can sneakily bind to our hormone receptor sites and overload the cells. This overload disrupts our endocrine system, leading to multiple health issues that are influenced by hormones.

It really doesn’t take much BPA in our systems to have this affect either.

Plastic that has been “stressed” releases even more chemicals than unused plastic. Stressed plastic may have been exposed to heat or UV light, a microwave, or a dishwasher, and this can cause further leaching of these chemicals in larger quantities.

Is “BPA Free” Plastic a better option?

Manufacturers have replaced BPA with alternative plastic hardeners Bisphenol S (BPS) and Bisphenol F (BPF). Studies show that the replacements BPS and BPF are having the same affect on our endocrine systems as BPA exposure did.

With this in mind, heres a few tips to minimise your exposure.

• Never heat your plastic. Ever.

• If it has been stressed, recycle it, and replenish your tupperware draw with glass or stainless steel food storage containers.

• Never heat your babies bottle in a microwave.

• Avoid packaged foods in plastic wrap and plastic bottles.

• Stop accepting receipts from the cashier. A study showed that blood levels of BPA in cashiers was much higher due to repetitive handling of receipts! Crazy huh?

• Eat plenty of fibre to help your body to pass the chemicals and increase your consumption of vegetables from the brassica family. The brassica family include broccoli, cabbage, cauliflower, and mustard.

Curious about other ways to support your hormones? Contact Brooke, our Naturopath and Clinical Nutritionist who has a special interest in healthy hormones via email at brooke@nbip.com.au or call the clinic 02 8406 0679

Switch Off For Better Mental Health.

We live in an age where sensory overload is a daily occurrence. iPads, laptops, smart phones, computer games/consoles, television and many other electronic devices are constantly stimulating our minds and, more detrimentally, our children’s minds.

Just driving down the street or doing the grocery shopping, we are faced with countless efforts to attract our attention – signs, billboards, ad banners, marketing ploys and other gimmicks add to our distraction. Most of our primary and secondary schools now have BYOD (bring your own device) and are equipped with wifi which is free for all students to connect to during school hours. Fortunately, some schools are now introducing meditation and mindfulness practises but the fact remains that many children are mostly “switched on” from the moment they wake to the moment they go to bed at night. Come bed time, many kids are not getting restorative sleep and rest because they have difficulty relaxing and switching off.

Busyness and busy minds seem to have slowly but surely crept into the daily lives of many people and families and I am seeing the effects of this more and more frequently in clinic. Mums and dads trying to juggle full time work, their children’s activities and schooling, social events and other commitments such as volunteering for sporting groups, at schools or in other areas of the community, not to mention trying to find time for their own health. This may present in adults as adrenal fatigue, insomnia, weight gain or loss, stress and feelings of disconnection from those around them, gut issues, cardiovascular problems and mood disorders.

For children however, it can present in other ways including anxiety, sleep disturbance, fears and phobias, issues with eating and appetite, impaired cognitive function resulting in poor concentration and memory, behavioural issues and problems with digestion.

Many children and teenagers are finding it difficult to disconnect from technology – they are more concerned about recharging their device battery instead of recharging their own battery. As parents and carers, we have a responsibility to set boundaries around children’s exposure to technology and stimulation. In addition to this, it’s important to ensure children are getting the right nutrition for their growing bodies and developing brains. Introducing healthy lifestyle habits are just as important as maintaining a healthy diet and it’s often easier to sustain these healthy habits if the whole family can adopt them.

Recently, we have seen a rise in the number of children struggling to stay focused in the classroom and finding it difficult to remember instructions and concentrate on a set task.
With the constant buzz of activity around us, it’s now more important than ever to prioritise downtime for children and teenagers. Having set times in the home where all electronic devices are powered right off can give people the space to disconnect to the outside world and reconnect with themselves.

Eating well and consuming nutrients that support the nervous system and brain health are essential for childhood and teenage development. Some basic nutrition guidelines for improving cognitive function and optimising brain health are:

• avoid sugar and sugary foods/drinks
• avoid additives, preservatives and artificial flavours and colourings
• increase hydration (filtered water is best)
• increase intake of a wide range of colourful vegetables
• choose whole food options instead of processed snack foods
• include adequate high quality protein and good fats in the diet
• include plenty of dietary fibre
• avoid stimulating foods including caffeine, soft drinks and energy drinks

Depending on presenting symptoms, specific nutrients such as zinc, omega-3’s, iron, magnesium and vitamins A, C and E may be required in supplemental dosages until balance has been restored. Nutritional supplementation should always be prescribed by a qualified health care practitioner with dosage tailored to specific conditions and based on weight/age groups.

Adopting healthy lifestyle habits are vital in optimising brain health and enhancing cognitive function. There are many ways in which we can introduce healthy habits into our lives but some of the basic ones are:

• sleep hygiene – keep a regular sleep/wake cycle, even on the weekends and holidays if possible • meditation – some people find meditating difficult because their mind wanders, but
meditation is a practise and may take some time and dedication just like any other
sport or skill to perfect
• exercise – regular exercise is required to detoxify the body of toxins which can
contribute to impaired cognition
• relaxation – schedule in time for rest and relaxation to enhance sleep and give your
mind, body and spirit the space it needs to rejuvenate
• disconnect from devices – turn off the television, tablets, computers, phones and
other electronic distractions at certain times of the day/week/weekend to open the
space for mindfulness and creativity

Learning how to switch off will nurture the nervous system and improve cognition. It’s now more important than ever before to put practises into place to ensure there is balance in yours and your children’s daily routine.

If you have concerns relating to poor concentration, impaired memory, foggy head, sleep disturbance, behavioural issues or mood disorders book an appointment with our Naturopath, Belle, who can provide a tailored health plan to address your concerns. Appointments can be made by phoning 0405 128 213 or emailing belle@nbip.com.au

You’re clenching your Jaw right now aren’t you? STOP! 

Did you know that Jaw clenching is one of the most common secondary effects of stress? 

Temporalis Muscle Joint Disorder (TMJD) consists of tension throughout the jaw joint region and accompanying muscles. It can manifest as jaw pain, teeth grinding, headaches, earaches, limited range of motion (lock jaw), inflammation, neck pain, muscle spasms and can even cause changes in facial structure from muscle development. While teeth grinding occurs mostly during sleep, jaw clenching can happen subconsciously throughout the day, adding to the above symptoms.

Square Face Syndrome is a real thing ladies! Chronic clenching of the jaw leads to hypertrophy (fancy word for overworked) of your masseter and temporalis muscles, this causes the face to take on a masculine and square appearance. Most people go to a dermatology clinic and get botox or fillers injected into the masseter muscle to give them a softer appearing face but we obviously have a more natural alternative solution. UNCLENCH YOUR JAW! 

Okay its not that easy, or perhaps the damage has already been done and you are looking more and more like your brother or your father…then Acupuncture and Gua sha shall be your saviours (along with magnesium and relaxation techniques to de-stress ) 

Jaw clenchers / TMJD sufferers im afraid it gets worse, overworked masseter muscles not only cause facial structure changes but also one of the main causes of premature neck and chin wrinkles – SIGH 

If you happen to be unfortunate genetically in the teeth department, and you have crooked teeth and or an over bite that is the cause of your jaw clenching then you do need to go and see a dentist or orthodontist and get them to address this problem, either with a mouth guard or dental surgery, because overbites tend to cause exaggerated marionette lines, chin wrinkles and a down-turned mouth and crooked teeth result in an asymmetric smile , and dimpling of the skin. So stop putting off that trip to the dentist. 

How can we help you ? 

Acupuncture needles inserted locally in and around the jaw muscles will help relax the tight masseter and temporalis muscles, ease your stress levels , and get more circulation to the area. 

Now for our favourite part : Facial Gua Sha – Not only does gua sha smooth out fine lines and wrinkles it releases fascia, relaxes muscles , move lymph and invigorates blood flow. 

I can tell you’ve already relaxed your jaw just thinking of this! 

You can get Gua Sha’d at any acupuncture appointment you make, it’s featured heavily in Andrea’s cosmetic facials, and general acu sessions, and it’s featured heavily in Chloe’s daily treatments also. 

So don’t be in pain and don’t turn square.

For bookings visit www.nbip.com.au or call 84060679 

Inflammation: Good or Bad?

The human body uses inflammation to help the body heal and to protect itself from further harm. It is a vital process, an immune response to injury or infection. When acute inflammation persists and becomes chronic that’s when the problems start. Chronic inflammation plays a role in every major disease, ranging from heart disease to obesity, stroke and rheumatoid arthritis. Inflammation is the most common reason people visit health care practitioners. Ranging from diverticulitis to gastritis and anything else ‘itis’. If it has an ‘itis’ it’s inflammatory.

The good news is, with anti-inflammatory diets and lifestyles we can not only prevent future diseases from occurring but we can improve existing conditions and vastly enhance how we feel day to day. When it comes to inflammation, food really is the best medicine. When we start healing the body by living an anti-inflammatory lifestyle, we can see positive changes in our health, such as improved mood, clearer skin, better digestion, weight loss and more energy. Even better, we reduce our risk of developing chronic diseases.

WHAT IS INFLAMMATION?

Inflammation is an entirely natural and essential process in which the immune system responds to anything ‘attacking’ the body. There are three main processes that occur; Firstly, the small branches of the arteries expand to allow more blood flow to the area, then capillaries allow protein and fluid to move between blood cells, and finally, the body releases neutrophils which are a type of white blood cell containing enzymes that digest micro-organisms. Superficially you may notice redness, heat and swelling. Tonsillitis or a scratch on the skin are two examples where we see a natural acute inflammatory response. During an inflammatory response the physiological processes that occur are all mediated by our immune system.

CHRONIC INFLAMMATION

Chronic inflammation is persistent, low-level inflammation and unlike acute nflammation, it is not something we can see. When Inflammation turns from a short-term immune response to a chronic, persistent issue, problems occur. If the immune system is constantly being disrupted and is on perpetual defence, a persistent inflammatory response occurs and it can become systemic. Chronic inflammation that serves no purpose in the body can start to actually CAUSE illness instead of its original function of healing. Even though we can’t see it there are many symptoms we may experience. 

Some of the symptoms are:

Joint pain or other aches and pains

Migraines

Fatigue

Depression

Digestive problems

Acne, eczema, psoriasis

Food sensitivities

High blood pressure

Allergies

Trouble losing weight

Autoimmune conditions such as Lupus

The list goes on….

It is now widely known that chronic inflammation is directly connected to type 2 diabetes and heart disease. A diet high in pro-inflammatory foods such as refined grains, processed meats and sugars are placing an increasing toxic load on our bodies. Fortunately, through diet and lifestyle changes we can turn it around, reducing inflammation and the demand it places on the body.

HOW CAN WE TEST FOR IT?

With the ubiquity of chronic inflammation, it’s important to know where your inflammation levels are, which can motivate us to make the necessary changes. Thankfully, a simple blood test will give us the answers. C-Reactive protein or CRP is a test we can do to determine inflammation levels. CRP is non-specific, meaning it won’t tell us where your inflammation is coming from but it will tell us if it is high. High CRP has been associated with brain inflammation, chronic fatigue, cancer, high blood pressure, sleep apnoea and more. Further testing and a thorough health history will help to determine the cause of the inflammation.

WHAT NEXT?

Book an appointment with me of course! Yes, it is optimal to see a qualified health practitioner who can look at the whole picture and give you evidence-based advice. However, you can start making some changes yourself like cutting out trans fats, refined sugars, eating more omega 3’s, getting plenty of B vitamins, and making sure to get adequate sleep and exercise. However, if you’re ready to take it up a notch contact me on bronwen@nbip.com.au or book online at http://www.nbip.com.au.

The Gut Brain Connection

Do you feel nauseous or uneasy in response to certain situations? Have you ever experienced “butterflies” in your stomach or ever had an experience that you’ve described as “gut-wrenching”?

We use these expressions for a reason! Feelings of irritability, sadness, joy, anxiety and fear can trigger gut symptoms as emotions and the gastrointestinal tract are intimately connected. A person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression.

Without question, Mental illness is one of the biggest challenges of the 21st century. Over 75% of mental health problems occur before the age of 25 and almost half of all Australians are estimated to experience a psychiatric disorder of some kind during their lifetime.

Factors that can contribute towards your gut, body and brain health are determined around conception and include your parents’ genetics and lifestyle, the environment you’re born into and your ongoing exposure to infections or illness.  Our lifestyle has a significant influence on the types of bugs (microbes) that live and thrive in our guts called the microbiome.

Our gut and our brain are connected through several different pathways known as the gut brain axis, with 90% of our serotonin (our “feel good/ happy” hormone) being located in our guts.

The good bacteria influence our mood by releasing serotonin and gamma-aminobutyric acid (GABA) which is important for keeping us calm.

Studies show that the bacteria is different in someone experiencing low mood, vs someone who is not, and the bacteria can impact areas of the brain that are associated with mental health challenges such as anxiety and depression. Your gut microbiome undergoes multiple changes throughout your life, sometimes within as little as 24 hours.

How to support your Gut-Brain Health.

Drink plenty of water.

Limit/ avoid alcohol and caffeine.

Prioritise an anti-inflammatory diet for improving stress response. Inflammatory foods include processed foods, processed grains and high sugar foods.

Include foods which calm the nervous system such as dark chocolate, bananas, tea and fermented vegetables.

Ensure you are eating quality protein sources.

Enjoy vitamin C rich foods to reduce stress hormone production.

Boost dietary magnesium by eating Green leafy vegetables, Fruit, Nuts and seeds, Legumes, Vegetables, Seafood, Whole grains, Raw cacao, Dark Chocolate, Tofu, Baked beans. Magnesium is known as a nervous system nutrient!

Take B vitamins to support neurotransmitter production.

Get moving! Exercise has been shown to be preventative of some mental disorders and there are many positive effects of exercise for those with depression and anxiety.

If you are suffering with low mood, anxiety, depression or other mental health challenges, discuss how you are feeling with your Doctor alongside a qualified healthcare practitioner like a Naturopath.

Take advantage of a complimentary discovery call with Brooke Crabb, our experienced Naturopath and Nutritionist at Warriewood or email brooke@nbip.com.au to discuss how Naturopathy and Nutrition may support your mood.

Brooke Crabb

Naturopath  | Clinical Nutritionist | Herbalist | Northern Beaches Integrative Practitioners

Managing Fear & Anxiety with Kinesiology

Working as a kinesiologist at our clinic Northern Beaches Integrative Practitioners, I have recently begun to notice a pattern in clinic… an all too familiar pattern of burn out as a result of ongoing stress and fatigue creating a pattern of anxiety, panic and overwhelm.  The result ~ clients often end up feeling this way for an extended period of time and have resigned themselves to the idea that they are just “anxious” or “stressed” people.  

Regardless of the reasons why they are feeling this way they all have one thing in common – they are all seeking help with managing their fear and anxiety, choosing to no longer be ruled by their emotions and they are ready for change.    

Stress and anxiety can present in many different ways and can affect us mentally, emotionally and psycho-spiritually.  Mentally we are continually worried and anxious.  Emotionally we feel ruled by fear, guilt and anger ; and spiritually our relationships are suffering and we seem to constantly be derailed by life’s challenges.   

        

As women are often the primary caregivers in the home, they are often the ones seeking the help in the first place.  Spiritually, mentally and emotionally taxed from the daily juggles and competing demands of family, work and relationships very few of us are managing to eat well or exercise regularly and even fewer of us are managing to get a good nights sleep.  The evidence is becoming all too clear ~ we need nourishment and we need it fast.  That said it is often a requirement, before leaving a session, for clients to come up with some sort of personal home “remedy kit” to use during times of stress. This “remedy kit” is a list of things that you can do to bring yourself back into a state of calm and find a more creative solution for life’s challenges.    

Meditate: 

There is no right or wrong way to meditate.  Studies by Yale have shown that a daily mediation practice can not only increase brain matter and prevent grey matter deterioration but it also decreases the size of the amygdala and increases grey matter density in our prefrontal cortex, the brain area responsible for concentration, decision making, judgement and social interaction.  Another benefit is that regular elicitation of the Relaxation Response through meditation changes the expression of our genes in a way that makes us more resilient to stress and anxiety.    

Breathe:

Don’t forget to breathe.  Having a few simple, deep breathing techniques slows down your heart rate and has a calming effect on your nervous system.  More importantly they can be used as a method to train the body’s reaction to stressful situations and dampen the production of harmful stress hormones.      

Unplug: 

Taking a break from social media can also have some desirable affects.  Previous clients have likened a social media detox to “putting down their phone and picking their life up.”  Whilst social media is not always responsible for creating feelings of anxiety in the first place, it can exacerbate existing feelings resulting in compulsive concern that one might miss out, perpetuating the fear of having made the “wrong decision”.  This is not helpful when you are already feeling anxious and can often lead to worsening existing feelings.  The bottom line is our phones can cause more problems than not.  Limit your screen time and feel the benefits.        

Read to reconnect:  

Read books that not only interest you, but nourish your mind and soul.  “Reading gives us someplace to go when we have to stay where we are.” Mason Cooley.  Reading can physically change our brain structure and improve our memory too – so pick up a book and start reading ~ every day.  

Establish connection.  

Make a pact to call someone or reach out during these times of stress and anxiety and return the favour if and when you can.  “Behind every successful woman is a tribe of other successful women who have her back.”  @GUSANDLUCY Regardless of what your definition of “successful” is ~ choose to surround yourself with inspirational souls who can hold space for you and cheer you on instead of tear you down.

Book a kinesiology session: 

Suffering from feelings of overwhelm?  Let’s get back to basics and get clear on how you want to feel.  Many of my clients express a feeling of being “lost” or “stuck” and unsure of their purpose in life.  A kinesiology session can really make a difference in answering some of those bigger questions within themselves and understanding what it is that they really want and why.  Understanding why you want something can often make the planning and details fall into place a lot easier and reduce a lot of the stress involved.  

Kim is a qualified kinesiologist and loves working with people who aspire to evolve and find their real magic. “It gives me great joy helping my clients find the answers within.  Finding practical ways to make their lives better ~ on a daily basis.  Relishing and revelling and growing and creating and finding their meaning and their reason for being here.  I can’t wait to work with you in finding what is more important than fear.”  

“Fear is a reaction.  Courage is a decision.” Rumi   

Contact Northern Beaches Integrative Practitioners on 02 8406 0679 or book on line at www.nbip.com.au for an appointment with Kim today.  Mondays, Tuesdays + Saturdays.  

Frequent UTI’s?

Urinary tract infections, known as cystitis, are bladder infections that present with the
following symptoms:
• a burning sensation or pain on urination
• very odorous urine that may be dark orange in colour
• frequent urges to urinate with minimal or no urination passing
• deep pain in the lower abdomen or lower back
• cloudy urine

Cystitis is more common in women than men due to the anatomical structure of the female urinary system and it’s shortened urethra compared to the male anatomy. Bacteria can enter from the vagina or the anus causing a bacterial infection. In infants however, boys are at higher risk of developing a urinary tract infection. Pregnant women, the elderly and diabetics also face an increased risk of developing this condition.

Although the pH of the urine is designed to inhibit the growth of many bacteria and flush
bacteria out of the body, if the urine is too alkaline, it can enable bacteria to survive and
pass upwards through the urethra towards the kidneys.

Other causes of bladder infections may be due to incomplete bladder emptying, interrupted or scanty urine flow, obstruction (structural abnormalities) and impaired immune function.

Natural medicine can be very effective in managing mild to moderate cystitis. Treatment is focused on rebalancing the urinary tract flora, strengthening the immune system, enhancing hygienic practices and stress management. This is managed by modifying the diet to restrict immune-impairing foods including sugar, refined carbohydrates and allergenic foods. Inclusions of specific foods that contain powerful antibacterial and immune modulating activity should be followed as well as foods known to support renal function. These foods include cranberry and blueberry juice, garlic, onions, fermented vegetables, mixed berries, probiotic yoghurt, nettle leaf and chamomile tea. In addition to this increasing hydration to increase urine flow is helpful.

Nutrients including vitamin A and C, zinc, beta-carotene and probiotics are indicated in
cystitis and are often required in higher doses warranting nutritional supplementation.

Herbal medicine is targeted at increasing the flow of the urine, reducing the inflammation, attacking the pathogens (bacteria), toning the bladder and enhancing the immune response. Some herbal medicines act by stopping the bacteria adhering to the lining of the urethra and the walls of the bladder which prevents the infection advancing and enables the body to easily flush the bacteria out of the body.

Renal irritants such as caffeine, alcohol, soft drinks and highly processed foods and meats should be avoided. Identifying any allergens is important and in the case of recurrent cystitis, urinalysis and other investigations should be considered. Further testing and investigations provide identification of the pathogen/s which can assist with targeted treatment and a rapid recovery time.

Maintaining hygienic practices is part of reducing the risk of future infection and includes looking at sexual behaviour, hygiene practices/products, toilet habits, underwear fabrics and body products used.

Recurrent or severe urinary tract infections should be addressed due to the potential
implication of the kidneys. If the infection reaches the kidneys, hospitalisation is usually
required with intravenous antibiotics until the infection has been controlled. If you experience fever, vomiting or lower back pain you should go to the emergency department of your local hospital.

If you or someone you know suffers from cystitis, consider booking an appointment with
our Naturopath, Belle Oneile, who can implement a treatment plan to reduce the risk of
future infection and deliver symptomatic relief. Belle can be reached on 0405 128 213 or at belle@nbip.com.au for bookings.

Managing Fear and Anxiety with Kinesiology

Working as a kinesiologist at our clinic Northern Beaches Integrative Practitioners, I have recently begun to notice a pattern in clinic… an all too familiar pattern of burn out as a result of ongoing stress and fatigue creating a pattern of anxiety, panic and overwhelm.  The result ~ clients often end up feeling this way for an extended period of time and have resigned themselves to the idea that they are just “anxious” or “stressed” people.  

Regardless of the reasons why they are feeling this way they all have one thing in common – they are all seeking help with managing their fear and anxiety, choosing to no longer be ruled by their emotions and they are ready for change.    

Stress and anxiety can present in many different ways and can affect us mentally, emotionally and psycho-spiritually.  Mentally we are continually worried and anxious.  Emotionally we feel ruled by fear, guilt and anger ; and spiritually our relationships are suffering and we seem to constantly be derailed by life’s challenges.   

        

As women are often the primary caregivers in the home, they are often the ones seeking the help in the first place.  Spiritually, mentally and emotionally taxed from the daily juggles and competing demands of family, work and relationships very few of us are managing to eat well or exercise regularly and even fewer of us are managing to get a good nights sleep.  The evidence is becoming all too clear ~ we need nourishment and we need it fast.  That said it is often a requirement, before leaving a session, for clients to come up with some sort of personal home “remedy kit” to use during times of stress. This “remedy kit” is a list of things that you can do to bring yourself back into a state of calm and find a more creative solution for life’s challenges.    

Meditate: 

There is no right or wrong way to meditate.  Studies by Yale have shown that a daily mediation practice can not only increase brain matter and prevent grey matter deterioration but it also decreases the size of the amygdala and increases grey matter density in our prefrontal cortex, the brain area responsible for concentration, decision making, judgement and social interaction.  Another benefit is that regular elicitation of the Relaxation Response through meditation changes the expression of our genes in a way that makes us more resilient to stress and anxiety.    

Breathe:

Don’t forget to breathe.  Having a few simple, deep breathing techniques slows down your heart rate and has a calming effect on your nervous system.  More importantly they can be used as a method to train the body’s reaction to stressful situations and dampen the production of harmful stress hormones.      

Unplug: 

Taking a break from social media can also have some desirable affects.  Previous clients have likened a social media detox to “putting down their phone and picking their life up.”  Whilst social media is not always responsible for creating feelings of anxiety in the first place, it can exacerbate existing feelings resulting in compulsive concern that one might miss out, perpetuating the fear of having made the “wrong decision”.  This is not helpful when you are already feeling anxious and can often lead to worsening existing feelings.  The bottom line is our phones can cause more problems than not.  Limit your screen time and feel the benefits.        

Read to reconnect:  

Read books that not only interest you, but nourish your mind and soul.  “Reading gives us someplace to go when we have to stay where we are.” Mason Cooley.  Reading can physically change our brain structure and improve our memory too – so pick up a book and start reading ~ every day.  

Establish connection.  

Make a pact to call someone or reach out during these times of stress and anxiety and return the favour if and when you can.  “Behind every successful woman is a tribe of other successful women who have her back.”  @GUSANDLUCY Regardless of what your definition of “successful” is ~ choose to surround yourself with inspirational souls who can hold space for you and cheer you on instead of tear you down.

Book a kinesiology session: 

Suffering from feelings of overwhelm?  Let’s get back to basics and get clear on how you want to feel.  Many of my clients express a feeling of being “lost” or “stuck” and unsure of their purpose in life.  A kinesiology session can really make a difference in answering some of those bigger questions within themselves and understanding what it is that they really want and why.  Understanding why you want something can often make the planning and details fall into place a lot easier and reduce a lot of the stress involved.  

Kim is a qualified kinesiologist and loves working with people who aspire to evolve and find their real magic. “It gives me great joy helping my clients find the answers within.  Finding practical ways to make their lives better ~ on a daily basis.  Relishing and revelling and growing and creating and finding their meaning and their reason for being here.  I can’t wait to work with you in finding what is more important than fear.”  

“Fear is a reaction.  Courage is a decision.” Rumi   

Contact Northern Beaches Integrative Practitioners on 02 8406 0679 or book on line at www.nbip.com.au for an appointment with Kim today.  Mondays, Tuesdays + Saturdays.

Managing Fear and Anxiety with Kinesiology

Working as a kinesiologist at our clinic Northern Beaches Integrative Practitioners, I have recently begun to notice a pattern in clinic… an all too familiar pattern of burn out as a result of ongoing stress and fatigue creating a pattern of anxiety, panic and overwhelm.  The result ~ clients often end up feeling this way for an extended period of time and have resigned themselves to the idea that they are just “anxious” or “stressed” people.  

Regardless of the reasons why they are feeling this way they all have one thing in common – they are all seeking help with managing their fear and anxiety, choosing to no longer be ruled by their emotions and they are ready for change.    

Stress and anxiety can present in many different ways and can affect us mentally, emotionally and psycho-spiritually.  Mentally we are continually worried and anxious.  Emotionally we feel ruled by fear, guilt and anger ; and spiritually our relationships are suffering and we seem to constantly be derailed by life’s challenges.   

        

As women are often the primary caregivers in the home, they are often the ones seeking the help in the first place.  Spiritually, mentally and emotionally taxed from the daily juggles and competing demands of family, work and relationships very few of us are managing to eat well or exercise regularly and even fewer of us are managing to get a good nights sleep.  The evidence is becoming all too clear ~ we need nourishment and we need it fast.  That said it is often a requirement, before leaving a session, for clients to come up with some sort of personal home “remedy kit” to use during times of stress. This “remedy kit” is a list of things that you can do to bring yourself back into a state of calm and find a more creative solution for life’s challenges.    

Meditate: 

There is no right or wrong way to meditate.  Studies by Yale have shown that a daily mediation practice can not only increase brain matter and prevent grey matter deterioration but it also decreases the size of the amygdala and increases grey matter density in our prefrontal cortex, the brain area responsible for concentration, decision making, judgement and social interaction.  Another benefit is that regular elicitation of the Relaxation Response through meditation changes the expression of our genes in a way that makes us more resilient to stress and anxiety.    

Breathe:

Don’t forget to breathe.  Having a few simple, deep breathing techniques slows down your heart rate and has a calming effect on your nervous system.  More importantly they can be used as a method to train the body’s reaction to stressful situations and dampen the production of harmful stress hormones.      

Unplug: 

Taking a break from social media can also have some desirable affects.  Previous clients have likened a social media detox to “putting down their phone and picking their life up.”  Whilst social media is not always responsible for creating feelings of anxiety in the first place, it can exacerbate existing feelings resulting in compulsive concern that one might miss out, perpetuating the fear of having made the “wrong decision”.  This is not helpful when you are already feeling anxious and can often lead to worsening existing feelings.  The bottom line is our phones can cause more problems than not.  Limit your screen time and feel the benefits.        

Read to reconnect:  

Read books that not only interest you, but nourish your mind and soul.  “Reading gives us someplace to go when we have to stay where we are.” Mason Cooley.  Reading can physically change our brain structure and improve our memory too – so pick up a book and start reading ~ every day.  

Establish connection.  

Make a pact to call someone or reach out during these times of stress and anxiety and return the favour if and when you can.  “Behind every successful woman is a tribe of other successful women who have her back.”  @GUSANDLUCY Regardless of what your definition of “successful” is ~ choose to surround yourself with inspirational souls who can hold space for you and cheer you on instead of tear you down.

Book a kinesiology session: 

Suffering from feelings of overwhelm?  Let’s get back to basics and get clear on how you want to feel.  Many of my clients express a feeling of being “lost” or “stuck” and unsure of their purpose in life.  A kinesiology session can really make a difference in answering some of those bigger questions within themselves and understanding what it is that they really want and why.  Understanding why you want something can often make the planning and details fall into place a lot easier and reduce a lot of the stress involved.  

Kim is a qualified kinesiologist and loves working with people who aspire to evolve and find their real magic. “It gives me great joy helping my clients find the answers within.  Finding practical ways to make their lives better ~ on a daily basis.  Relishing and revelling and growing and creating and finding their meaning and their reason for being here.  I can’t wait to work with you in finding what is more important than fear.”  

“Fear is a reaction.  Courage is a decision.” Rumi   

Contact Northern Beaches Integrative Practitioners on 02 8406 0679 or book on line at www.nbip.com.au for an appointment with Kim today.  Mondays, Tuesdays + Saturdays.