Naturopathy Brisbane - Lisa Freebury  BHSc (Nat) BHSc (Nut)  - Your Brisbane Naturopath
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Tips to Help Reduce Your Stress
Are You Sick of Catching Colds and Flu?
Hello Spring, Hello Hay Fever!
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Naturopath

Tips to Help Reduce Your Stress

Stress - Naturopathy BrisbaneIn today's busy world we are constantly being exposed to various forms of stress each day and I am sure that a lot of you would agree that Mother Nature has certainly been doing her best to add to those stress levels recently!

While a little stress, and the adrenalin burst that it brings, can help us to perform well, ongoing everyday stress leads to the imbalance and dysregulation of our hormone systems, undermines the immune system and, if not controlled, can lead to chronic illness, including cardiovascular disease, autoimmune disease, diabetes and poor mental health.

Stress can come in many different types including emotional, physical, environmental and psychological, all of which contribute to your overall stress load. 
Signs and symptoms of stress overload include:

  • Feeling rundown
  • Decreased ability to cope with everyday life
  • Poor digestion
  • Ongoing fatigue and exhaustion
  • Disturbed sleep and waking unrefreshed
  • Difficulty getting out of bed
  • Poor stamina and exercise intolerance
  • Feeling mentally foggy and having poor concentration
  • Craving sugar, carbohydrates and salt
  • Low mood and depression
  • Prone to illness with slow recovery time

Ten Tips to Help Reduce Your Stress Levels

1.     Remember to breathe – Taking 10 deep breaths gives you a moment to reflect, provides your brain with more oxygen and helps to reduce your blood pressure

2.     Eat Healthily – While it is tempting to turn to chocolate in times of stress, it is better to try and follow a well-balanced diet which is high in fresh vegetables and fruit, with adequate amounts of protein, whole grains, nuts and seeds to ensure that nutritional deficiencies do not exacerbate your stress

3.     Reduce Stimulants – Alcohol, caffeine, nicotine and sugar may seem to be the only things which get you through stressful times, they add to the burden on your body

4.    Hydrate – being dehydrated adds to your stress load and you don’t think and function well when your body is thirsty.  A good rule of thumb for the amount you should drink each day is 30ml per kilo of body weight.  Exercising and very hot conditions will increase the amount you need

5.     Exercise regularly – while this may be the last thing you feel like doing when you are stressed; regular, gentle exercise will help to reduce those stress levels  

6.     Just say “No” – if you are feeling overloaded with commitments and demands from others.  Look after yourself and pay attention to a maintaining a healthy work/life balance

7.    Schedule “Me Time” – make sure you take time for yourself.  Try yoga, meditation, reading, listening to music, having a bath or booking in for a massage or facial

8.     Get enough sleep – having enough, good quality sleep each night is imperative to allow the body to rest and regenerate from each day.  During times of stress this becomes even more important as being sleep deprived adds to stress on a physical, mental and emotional level

9.     Address your Stressors – address the things in your life that make you stressed.  If you feel totally overwhelmed and are not sure what specifically is stressing you then try keeping a stress journal and note down what caused your stress and you may see a pattern forming.  If you are suffering from emotional stress then consider talking to a counsellor

10.  Seek Help for Health Problems – Chronic allergies, infections, insomnia, autoimmune conditions and digestive issues are all sources of stress on your body. Visit your Naturopath for help with getting back to better health.

Thanks for reading!

Lisa

Are You Sick of Catching Colds and Flu?

Cold and Flu - Naturopath, Naturopathy
You can get a cold or 'flu at any time but you are more likely to in winter as there are more viruses around to challenge your immune system and give you sore throats, fever, coughs, runny noses and fatigue. Stress, a poor diet, nutritional deficiencies and a disordered digestive function can lead to immune system imbalances which reduces your body’s defenses and may leave you more susceptible to harmful invaders, such as viruses and bacteria. 

What can I do to help to strengthen my immune system?

The best ways to help to improve your immune system and protect against colds and flu are:
•    Eat a well balanced diet that includes fresh fruit and vegetables, nuts and seeds, legumes and complete proteins
•    Drink at least 2 litres of filtered water every day as water is essential for all aspects of good health
•    Ensure you are getting sufficient sleep
•    Decrease your stress levels as stress reduces your resistance to infection
•    Continue to exercise regularly - even though it is tempting to snuggle back under the doona!

If your immune system is struggling this winter, then Naturopathy can help you address any underlying imbalances and fight off potential infections.  If you are already sick, there are particular herbs and nutrients to help manage your cold and flu symptoms and bring you back to better health.

Thanks for reading!

Lisa