Irritable Bowel Syndrome (IBS) and Leaky Gut Syndrome are both gastrointestinal conditions that are closely linked. Both conditions are triggered by similar things, but the exact cause is not really certain for either.
Most people experience some kind of reaction to food at one time or another.
Whether it manifests as a simple bout of indigestion, a runny nose, a rash or a chronic condition like eczema, we now know that food reactions play a major role in inflammation and related disease.
Food reactions often start in infancy, Continue reading
Collagen is the most abundant protein in our body.
It’s not only found in our skin, but also in our bones, muscles, tendons, gut, blood vessels and even our teeth.
At the end of this article is a great way to repair collagen damage .
Over the last 28 plus years one common question I am asked is "How do I Find a Great Health Coach?"
That's a very good question and at first it may sound easy to answer but there are a number of considerations to look into and I have put the answers into a 4 Step Process.
But First . . .
Have you reached a stage in your life when you are thinking you need to start improving or preserving your health?
Nowadays, it's easier to lead a healthy lifestyle than ever before, for the following simple reasons:
The main reason is our busy, hectic lifestyles.
It's much easier to look things up quickly on the internet to find out what's wrong, but that can take you down an never ending rabbit hole.
It's much easier to grab a burger or a cheese and ham sandwich or a chocolate bar...and who's in the mood for cooking after a long, hard day at work?
And as for going to the gym, pounding away on a treadmill in our precious spare time can be sooo boring!
The contradiction, confusion and overwhelm Dr Google or the information age can put one into can be frightening.
A number of patients have discussed with me their anxiety and emotional turmoil they went through when looking up their Symptoms on the internet.
One patient thought her symptoms were that of Multiple Sclerosis, because of her rabbit hole experience with Dr Google.
She had frequent pins and needles through her right leg and arm.
All medical tests were negative.
After spending many weeks in anguish over what she thought was happening to her, within one week of seeing me her symptoms were gone because of getting to the root cause of her concerns.
. . . and for anyone who has been through this, I can certainly feel for you.
The overwhelm and confusion can paralyse a person.
I also personally remember when I first started my health journey.
I wanted to improve my digestive system and back 35 years ago (oopps that is a long time ago, but don't tell anyone) all I had for research was books and journals.
No internet.
I would read one article on improving gut function and would get inspired thinking that was the best way to move forward only to be confused because the next day I read in another article how the research was flawed within the first article and I should take this advise which was in total contradiction to the first article.
This was constant when looking into health through the eyes of western medicine.
Then I started researching Natural medicine and the confusion stopped.
The confusion and contradiction with Dr Google these days on Natural Health is even more baffling because they say the first couple of pages of Google are filled with marketers.
Marketers of Natural medicine but not Practitioners and this is a huge distinction to understand.
. . . and once I went to a Holistic Health Coach and they were few and far between back then, the confusion stopped.
Some of us need a little push as far as improving our health is concerned, so a health coach may be just who you need to mentor and motivate you.
A health coach is a medical professional and supportive mentor, qualified in educating and motivating people to develop their inner wisdom, identify their values and make positive and sustainable health choices.
The most IMPORTANT part of choosing a mentor is identifying a person whose VALUES align with yours.
There are a lot of great people who are doing incredible things, but it’s very difficult to learn from somebody if their values don’t align with your values.
That is my #1 tip for identifying who you want to be your mentor.
A mentor who is aligned with your values will support you as you work towards achieving your goals through making lifestyle adjustments. [1]
During 2004 to 2008 when I went around Australia and New Zealand teaching the Wellness Industry including Medical Doctors, Naturopaths, Dentists, Chiropractors, Nutritionist to name a few, one of my key values that I urged other Practitioners to take note of was the concept of having a Mentor themselves.
For example how could they expect to Mentor their patients if they haven't a mentor.
It's in-congruent with their message.
At present I have a Health Coach, Golf coach, Business coach and a Personal trainer helping me achieve what I want in life.
That's being congruent.
Your health coach will help you to set your health goals, put you on the right track to better health and make sure you stay on it.
If you are someone who prefers to follow natural medicine to another level, then a holistic health coach may be for you.
A holistic health coach is able to blend both Ancient Philosophies / wisdom, Natural Medicine, Genetics and Western Medicine's Pathology screening to ensure the causes of your health challenge or challenges are directly treated.
Anther important concept is a holistic health coach will only give you supplements if testing reveals you need them.
Many patients walk in with a number of vitamin pills that they read somewhere about how great they are but when we test for them their levels are fine. One lady who was taking Vitamin D and hasn't had her Vitamin D levels tested was shocked when we did her Vitamin D test to find out she well over the reference range.
A holistic health coach will also do the minimal amount that is needed and will talk to you about what you can or cannot do, both emotionally and or financially.
I remember a gentleman came to see me 20 years ago and even another recently who said, "Wayne I can afford anything you want to give me but I cannot take anymore than 3 pills or powders at one time. Give me any more that that and I go into overwhelm."
And another patient who said, Wayne I can take anything you give me but I can only afford one bottle of tablets to the value of $50 per month.
It's important for these discussions to occur, to be transparent and open so that your holistic health coach caters for your every need.
A holistic health coach will provide information, education and support to anyone seeking alternative forms of healing and treatment.
A holistic health coach doesn’t listen to fad science, but follows the wisdom of ancient medicine that has been around for thousands of years.
One example of fad science would be back in the late 1980’s, western medicine's research said we should eat less fats and avoid them altogether.
However when I researched what Ancient Medicine said about fats, the answer was a huge yes, they are needed daily.
I remember back in the early 90" and in early 2000 how difficult it was to get patients to eat fats.
This is why we have now epidemics of being overweight, obesity, diabetes, dementia and degenerative disease because without good fats this is the end result.
Good fats of course not hydrogenated vegetable oils and alike.
. . . and those who took my advice of eating good fats are today enjoying the benefits.
Now research agrees with ancient medicine . . . but it took them nearly 3 decades to admit they were wrong
… or did they admit it!
A holistic health coach may be for you even if you are new to natural medicine, or if you have had health problems in the past and are seeking alternative answers.
Or you may have no health challenges at all and you’re interested in preventative medicine strategies individually designed for you.
A holistic health coach knows that a person is not truly healthy unless all aspects of their life are in balance.
They will also let you understand the difference between a healing crisis or Herxheimer reaction and a side affect.
Firstly let’s look a side affect . . .
From the dictionary . . . side effect is a noun and is a secondary, typically undesirable effect of a drug or medical treatment. For example, "many anti-cancer drugs now in use have toxic side effects"
Now a Healing CRISIS or Herxheimer reaction or Herx.
Obtaining good health does not go up in a straight line; it goes up in a step-by-step process.
Initially improvements are noticed then health plateaus and then it takes a small dip seemingly backwards. However if you keep doing what is suggested and sometimes slowing down the Herx process health restores.
A Healing CRISIS or the Herxheimer Reaction is a short-term (usually lasting from days to a few weeks) detoxification reaction in the body.
As the body detoxifies, it is not uncommon to experience flu-like symptoms including headache, joint and muscle pain, body aches, sore throat, general malaise, sweating, chills, nausea or other symptoms.
All your symptoms seem to come back and or get worse.
This is a normal — and even healthy — reaction that indicates that parasites, fungus, viruses, bacteria or other pathogens are being effectively killed off.
The biggest problem with the a Healing CRISIS or the Herxheimer Reaction is that people stop taking the supplement or medication that is causing the reaction, and thus discontinue the very treatment that is helping to make them better.
Although the experience may not make you feel particularly good, the Herxheimer Reaction is actually a sign that healing is taking place.
A healing crisis is in effect when the body is in the process of elimination.
Old tissues are replaced with new.
A healing crisis occurs when toxins stored in the body are released at a faster rate than can be properly eliminated. The more toxic one's body is, the more severe the detoxification and the more intense the reaction.
Often the crisis will come after one feels their very best, setting the stage for the elimination.
In extreme cases of toxicity, you may actually feel quite ill.
However, rest assured that it is your body’s way of cleansing – getting rid of these toxins once and for all.
During this process, if you feel sick, chances are it is from toxins, bacteria and viruses that are being released into your body from your deeper fatty deposits.
Such symptoms may be mild or severe, depending on the body's original toxicity, but are only temporary. Reactions could include skin eruptions, nausea, headache, sleepiness, unusual fatigue, diarrhoea, head or chest cold, ear infections, boils, or any other way the body uses to loosen and eliminate toxins.
The crisis usually lasts three days -- but if the energy of the patient is low, it may last for a week or more.
Symptoms of a Healing Crisis can include:
· muscle cramps or pain
· arthritic flair ups
· diarrhoea
· extreme fatigue
· restlessness
· headaches
· insomnia
· sinus congestion
· fever
· skin eruptions
· strong emotions or mood swings
During a healing crisis, it is important that the cleansing program be continued. Continued cleansing will help the body rid itself of released toxins and diseases.
Following these simple steps may help to relieve some of the symptoms of the healing crisis.
· Drinking plenty of fresh water with lemon, this helps the body eliminate toxins.
· Avoid overeating, enjoy light easily digestible meals
· If fatigued, give the body rest
· Meditation can help to manage symptoms such as strong emotions and mood swings
· If symptoms are severe and you feel you need extra assistance, whether physically or emotionally, especially if any serious symptoms such as cardiac irregularity; breathing difficulties; chest, lung or throat constriction; significant swelling; or other severe symptoms should be given immediate medical attention.
These symptoms could be unrelated to treatment and could be caused by some other serious condition.
One of the biggest misconceptions people face with the healing crisis is the belief that they have caught some hideous infection or that a condition that they thought they were long rid of has once again returned.
However, with a healing crisis, these symptoms are a sign that your body is finally purging itself of the last remnants of the toxins or substances that created the disease or ailment in the first place.
So while you may not feel like celebrating, take comfort that a Healing Crisis is in fact a good thing.
When a Herx occurs I personably will be doing a little celebratory dance because of the positive significance of a Herx will have on you, but when they occur the biggest obstacle is what is sitting on your shoulder.
Commonly known as your saboteurs.
Those little voices that is the real cause of why you are ill.
Did you know from Ancient Medicine Wisdom there is only one cause to all disease?
More about that shortly.
Some of these little voices may say . . .
· My Symptoms are worse and I'm unsure if this is going to work for me
· I’m in overwhelm and I can’t do on
· Oh this is too expensive
· When will this end
· I’ve had enough
· I can’t take another vitamin, pill, herb or supplement
· I’m missing my junk food
· My friends think I’m crazy and it’s easier to go with the flow
· I’m worse and I will try someone else
And these are only some of them.
But I’m sure you get it. We all have them and it’s the very reason why 80% of people fail at anything they try. Health included.
Have you ever noticed when things go bad it happens in threes.
Maybe a fight with the neighbour, maybe an unforseen bill will come in and you are having a Herx. There’s that magical 3 number.
From here, if not astute all your energy will go to the external forces rather than on you.
And guess who is more important but guess where we will place all of our attention.
You guessed it on the two external events and you forget about what you are doing . . . getting your health back on track . . . but you forget who’s important.
Now the saboteur has won . . . those little voices have won once again and your health is put back once again.
A dreadful statistic but once you know what a healing crisis is and when they occur your saboteurs come out then it’s easy to deal with them and you will become one of the 20% who SUCCEDD.
The one’s who know this, will persevere and they will succeed.
A holistic health coach will therefore guide you through any Herx and help you live a healthy life in general, not just through nutrition and exercise, but in all areas of your life, including your relationships, your spirituality and your career. [2] [3]
He will therefore guide you and help you live a healthy life in general, not just through nutrition and exercise, but in all areas of your life, including your relationships, your spirituality and your career. [2] [3]
A Simple 4 Step Process . . .
Choosing the right health coach is fundamental to your success.
Here's a guide. Choose . . .
On an end note always gravitate to a holistic health coach who has empathy, compassion and over delivers on their services ..... helping you to achieve Ultimate Health.
Especially for those who are not members of the clinic, there are 3 ways you can respond.
Which Option Would Most Be Suited For You?
I have other health challenges, I’m still uncertain if you can help me and I would like more information about your complete Wellness Program.
Until next time,
Yours in Health
From the team at Unique Health and Wellness!
References:
1] journals.sagepub.com/doi/abs/10.1177/2165079916645351
2] nupro.net/natural-health-coaching
3] ncbi.nlm.nih.gov/pmc/articles/PMC3833534
Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
A good massage may be just the ticket after a high intensity workout.
Not only will it relax your muscles and make you feel refreshed, it may prevent the unpleasant after-effects, such as the aches and pains that can last for days!
However, massages do not come cheap, and combined with a gym membership, most of us are reluctant to invest in one, however good it makes us feel.
Foam rolling is an affordable alternative.
It may be new to many of us, but it has actually been around since the 1980’s.
Many gyms are now routinely offering foam rolling to their members after a workout to speed up recovery.
You can also buy foam rollers easily these days, both online and from high street retailers. [1]
Foam rolling is a self-massage technique that is used to aid and release tightness and tension in muscles and the fascial, the area which surrounds individual and groups of muscles.
It is also known as a Self-Myofascial Release (SMR) massage technique.
It is important to know how to apply pressure correctly in order to benefit from foam rolling.
Foam rolling is performed by rolling large foam tubes, called foam rollers, on affected muscle areas, which apply pressure to the muscles.
There are various sizes of foam rollers and the size used depends on the area being massaged. [2]
Foam roller exercises can be done to treat any muscle, although it is recommended you avoid certain more sensitive areas such as the neck and lower back, bones and joints. Problems in these areas should be addressed by a medical professional.
As far as the lower back is concerned, most problems are mechanical in nature, meaning there is a disruption in the way the muscles and bones of the back work together.
A foam roller under the lower back forces the spine into an unnatural, arched position, and this can aggravate the underlying mechanical problems further.
Foam rolling is most effective on the abdominals, arm, leg, glute and shoulder muscles, which are the muscles most used during HIIT.
The roller should be placed underneath the affected area and body weight should be applied to help move the roller along the muscle.
The body part should be moved slowly along the roller, at a rate of approximately 2 cm per second, with as much pressure applied as is comfortable.
Two to three sets of foam rolling lasting between 30 and 60 seconds—that’s per muscle, not total—seems to be effective at reducing pain and improving flexibility.
You can also roll before exercise if you want to boost range of motion or performance. [3]
Lie down flat on the floor facing the ceiling, with a foam roller underneath your upper back, your hips raised and your body weight on the roller.
Shift your weight to one side, and, using your legs, push yourself slowly along the roller as far as the waist, and back again. Shift weight to other side and repeat. Avoid lower back area. [4] [5]
Foam rolling can be a valuable part of a healthy runner's warm-up and cool-down routine, as it improves circulation, which gets the body ready for a workout and helps it recover afterward.
And because rolling breaks down muscle knots that limit range of motion, it prepares muscles for stretching. Rolling along the calf and thigh muscles will make all the difference to a runner's performance. [9]
Foam rolling is also beneficial to yoga fans both before and after a session.
Made of over 50% recycled EVA foam, the Manduka beLONG body roller is an environmentally friendly alternative to the classic foam roller.
It consists of high density foam, giving ultimate support and ensures safe stretching of muscles and tendons.
It is recommended for all kinds of fitness enthusiasts including runners, HIIT and Yoga enthusiasts. [10]
Intense exercise and repetitive movements, such as High Intensity Interval Training (HIIT), and running, can cause tiny tears in muscle fibres, which leads to an inflammatory response by the immune system as the body starts to repair the damaged fibres. These tears are the main cause of post-workout pain.
A post-workout massage, such as foam rolling, has been shown to reduce muscle tension by releasing trigger points and stretching out muscles, so improving flexibility.
It also improves the flow of blood and nutrients to the muscles and other tissues caused.
Foam rolling will also break down the toxic lactic acid build-up in the muscles caused by exercise, which is another contributor to fatigue and soreness.
A faster recovery from the aches and pain associated with exercise will motivate you to exercise more regularly and enhance your performance.
It has also been shown to improve the quality of your sleep, making you feel more rested and energetic - another contributing factor to enhanced performance during exercise. [3]
A study, led by a team from the Memorial University of Newfoundland, tested the effects of foam rolling on knee joint range of motion and found an overall increase after just 10 minutes of knee rolling. [6]
Another one of the lesser known benefits of foam rolling is that it can help reduce of cellulite. The pressure exerted by the foam roller will helps break down fat fibers under the skin, which is what causes the orange-peel cellulite appearance. [7]
Studies have shown that foam rolling can reduce arterial stiffness. Increased arterial stiffness is considered cardiovascular disease, as the heart must work harder by increasing blood pressure.
By decreasing arterial stiffness, foam rolling will increase the blood flow and circulation, while lowering your overall blood pressure.
Foam rolling has also been shown to improve vascular endothelial function, which is important in maintaining vascular health and may prevent cardiovascular disease, especially in aging adults. [8]
Introducing foam rolling into your post workout recovery plan can help to increase your performance for next time and relieve muscle tension throughout your body and is a great way to provide pain relief at home.
Especially for those who are not members of the clinic, there are 3 ways you can respond. . .
Which Option Would Most Be Suited For You?
Until next time,
Yours in Health
From the Team at Unique Health and Wellness
References:
[1] ncbi.nlm.nih.gov/pmc/articles/PMC3924613
[2] journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2014&issue=01000&article=00019&type=abstract
[3] time.com/4653956/foam-roller-workout-recovery/
[4] foamroll.net/foam-roller-exercises/how-to-use-foam-roller-for-lower-back-pain/
[5] content.iospress.com/articles/journal-of-back-and-musculoskeletal-rehabilitation/bmr572
[6] journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2013&issue=03000&article=00034&type=abstract knee joint
[7] academic.oup.com/asj/article-lookup/doi/10.1016/S1090-820X(98)70037-8 cellulite
[8] clinsci.org/content/120/9/357 arteries
[9] .runnersworld.com/foam-roller/how-to-use-a-foam-roller/slide/
[10] yogamatters.com/manduka-belong-recycled-foam-body-roller.html?gclid=CKiag8qSr9MCFUg8GwodtWkFfw
Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
One of the most neglected aspects of exercise, and perhaps one of the most important, is stretching.
Active stretching generally involves moving a limb through its full range of motion to the end ranges and repeating several times, in order to reduce the muscle tension that results from contraction during exercise.
The importance of stretching is often underestimated. Most of us are keen to rush off after a workout and get on with our busy lives, but stretching is an essential part of any workout routine, whether it’s just plain cardio, or High Intensity Interval Training (HIIT), or resistance training.
Stretching benefits are numerous, not just the short-term relief of soothing tired and sore muscles, joints, tendons and ligaments, but also for the long-term benefit of increasing flexibility. [1] [2]
Stretching exercises are not only beneficial after intense workouts such as cardio, HIIT and resistance training, but can also become everyday stretches to increase flexibility. Exercises to improve flexibility can benefit people of all ages and fitness levels.
With consistent post -workout stretching, the body becomes more flexible. It will become easier to bend, stand, squat and do a host of other flexibility related exercises.
It has been seen that leg stretches done after a long run increases muscular power and endurance especially for runners.
To improve range of motion and overall flexibility of the body, the muscles, tendons and other connective tissue around joints must also be stretched.
Flexibility stretches for the joints are just as important as they are for muscles.
Stretching can have psychological benefits too. It is a time to relax the mind, concentrate on breathing and release tension in the body.
During exercise, the brain releases endorphins, natural and healthy feel-good chemicals, which are flowing through the body as you stretch and improve blood-flow. A good post-workout stretch will energize you and prepare you to meet any challenge. [3]
Keeping your body supple and flexible increases blood flow and improves overall circulation, which can help protect the body from illnesses such as cardiovascular disease, diabetes and dementia.
It also makes the body quick to respond to commands from the brain regarding the environment, and so avoid danger and injury, both in and out of the gym.
Along with strength and endurance, flexibility, ranks as an important component of health-related physical fitness.
Flexible joints enable the muscles to work to their full potential, whilst utilizing less energy. This will enhance performance in all sports and all types of exercise.
From carrying a loaded laundry basket to dusting the ceilings and carrying the baby, being flexible helps you perform practically any activity involved in day to day life.
You’ve seen the professional cyclists with the hunched shoulders. Very often, our workout routines neglect posture altogether.
Poor flexibility can put strain on all the muscles and joints of the body. Strong, flexible muscles and joints will support bones in a balanced way, so preventing excessive strain in any one area. [4] [5]
Stretching will also make us more conscious of our posture, and, although sometimes all we want to do is slouch, it may get us into the habit of sitting up straight.
There is endless advice available on how to improve flexibility by stretching, both in gyms and on-line.
Here are just a few exercises to help that body loosen up!
Lunge right leg forward, so right knee is bent 90 degrees in front of you, right foot is flat on floor directly under knee, with left knee on the floor and left leg bent underneath you. Place both hands on top of right knee and press back hip forward, leaning into stretch, keeping torso upright. Hold for 30 seconds; release. Do three reps; switch legs and repeat.
Sit on floor with an upright posture and legs extended in front of you. Rotate ribcage to right and lift ribcage off hips to rotate further to right, growing taller. Twist round as far as possible. Return to centre; repeat to left to complete one rep. Do 10 reps, holding final twists for 30 seconds each.
This ‘Fold Over’ stretch is a good all round stretch. Stand tall with feet hip-width apart, knees slightly bent, arms by sides. Bend forward from hips while exhaling, lowering head toward floor, keeping head, neck and shoulders relaxed. Hug backs of legs for between one and two minutes. Bend knees and roll up slowly to release. [6]
So if you think your intense workout program is enough, think again. Without releasing the tension and making your body supple and flexible, the benefits of your exercise will be short-lived.
But despite all the benefits, you must not to overdo your stretching. Overstretching can cause strains, sprains, and dislocations. Listen to your body, move slowly, and breathe. A quick overextended stretch is more likely to result in injury. A gentle longer stretch after your workout will enhance your flexibility in a healthy gradual way.
Especially for those who are not members of the clinic, there are 3 ways you can respond. . .
Until next time,
Yours in Health
From the Team at Unique Health and Wellness
Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
References:
[1] britannica.com/topic/exercise-physical-fitness
[2] ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
[3] disc-me.com/benefits-of-stretching-after-workouts/
[4] mindbodygreen.com/0-27055/5-unexpected-health-benefits-of-being-flexible.html
[5] health.harvard.edu/staying -healthy/the-importance-of-stretching
[6] health.com/health/gallery/0,,20706961,00.html
Any type of physical exercise is a bonus, and is essential for enhancing and maintaining overall health and wellness.
It can be key in preventing and treating osteoporosis, diabetes, heart disease, weakness, obesity and depression.
For many, exercise is a way of life.
Some of us just don’t have the time or the will to spend an hour or two a day on the treadmill or jogging through the park.
And the good news is, you don’t have to.
But first . . . A lot of people may be overexercising!!!
Whenever I write or endorse an article or put together a webinar or speak from stage one of my important criteria is . . . “does it align itself with Ancient Medicine’s doctrines or principles.”
Also something of note whenever I look at someones Genetics or DNA profile with relation to exercise I especially look at about 6 genes.
Unfortunately most people have a few gene irregularities that reveals if exercise is done for over 45 minutes it may cause a chronic inflammatory avalanche or oxidant damage that can be destructive to ones health.
When I completed my own personal Gene Profile I was surprised to learn I was one of those people and have changed my exercise routine to only last 30 to 40 minutes.
And what a difference it has made.
HIIT exercise is one of the best types of exercise and aligns itself with ancient medicine principles.
High intensity interval training is the best way to decrease stress and a fast way to burn fat and to keep your body burning fat even after you’ve left the gym.
Studies show that just 15 minutes of high intensity interval training (HIIT) uses up more calories than jogging for an hour.
HIIT is a cardiovascular workout which has been evolving since around 2010.
It involves intense periods of anaerobic exercise followed by short recovery periods, with sessions typically lasting 30-40 minutes. [1]
A high-intensity workout raises heart-rate, and, upon exertion, muscles start to fill up with lactic acid (the chemical responsible for that burning feeling) and the body’s oxygen stores become depleted (causing breathlessness).
This increased need for oxygen during the workout and creates an oxygen shortage, causing the body to ask for more oxygen during recovery.
The body is then forced to work harder, after the workout, to build its oxygen stores back up — for a period of 16 to 48 hours post-workout. [2] [3]
HIIT exercises usually include lunges and squats, with or without a weight or kettle-bell, burpies, tricep dips, push-ups, pull-ups, butt kicks, jumping jacks, jogging on the spot, sit-ups, and many, many variations of these.
Stretch bands are often used for triceps, biceps, squats and lunges, as are TRX bands.
So, first decide how long your workout is going to be and set a timer. 5 minutes at the beginning will do, increasing it gradually as you get fitter.
Then choose 3 to 8 exercises, depending on your level of fitness, and do each one for 20-45 seconds, again depending on your level of fitness, with a 15 second rest between each exercise. Repeat the circuit until your timer goes off.
As well as the above HIIT exercises, interval training can be achieved with many sports such as swimming, running and cycling, by alternating between periods of all-out effort and brief recovery. Many spinning classes in gyms follow and interval program too.
Any HIIT workout is just as suitable for women as it is for men and in gyms most classes are mixed.
Among women, adherence to lifestyle guidelines involving diet, exercise, and abstinence from smoking is associated with a very low risk of coronary heart disease. [7]
Especially for those who are not members of the clinic, there are 3 ways you can respond. . .
Until next time,
Yours in Health
From the Team at Unique Health and Wellness
Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
References:
[1] edical-dictionary.thefreedictionary.com/physical+exercise
[2] ncbi.nlm.nih.gov/pubmed/10939877
[3] dailyburn.com/life/fitness/epoc-afterburn-effect/?utm_source=huffingtonpost.com&utm_medium=referral&utm_campaign=pubexchange_article
[4] huffingtonpost.com/2013/12/14/hiit-workout_n_4426903.html
[5] link.springer.com/article/10.2165/00007256-200232010-00003
[6] britannica.com/topic/interval-training
[7] nejm.org/doi/full/10.1056/NEJM200007063430103
For most people, stress is just a fact of life.
Whether it’s meeting deadlines at work, realizing you are late picking the kids up from school, or something more serious like bereavement, losing you job, getting divorced, witnessing an injury, or just raising children, stress is something we are all familiar with.
Stress is described as any change in the environment that elicits a response from an organism. [1]
A certain amount of stress is necessary, in order for the body to adjust and respond accordingly to any situation that is out of the ordinary.
It keeps us alert and is helpful in a variety of situations, including taking exams, at job interviews and escaping danger.
It helps us survive.
Our bodies are designed to deal with a certain amount of stress.
But excessive amounts of stress can be negative.
It can cloud our thinking and prevent us from responding in useful way.
You know that feeling when your legs turn to jelly, your head starts spinning and you just go blank?
Each time, we swear that in future we will act calmly, we will know what to do and deal with the situation logically.
Not so easy.
The symptoms we experience when we are stressed are caused by actual chemical changes in our brains and are largely out of our control, unless we learn how to cope with stress properly.
When we are stressed, a number of biochemical change occur in our bodies.
The brain causes the release of the chemicals epinephrine, norepinephrine and cortisol from the adrenal glands.
These raise adrenaline levels, increasing the heart rate, glucose levels and oxygen delivery to the brain.
This is the mechanism that makes us respond to stress and helps us to survive in a stressful situation, but it has the added effect of inhibiting rational, logical thinking. [1] [2]
Continued stress over a long period of time can also have a detrimental effect on our health, causing physical symptoms such as headaches, stomach pains and chest pains.
It has also been linked to a weakened immune system, and many conditions and illnesses such as high blood pressure, heart disease, diabetes, eczema, asthma, arthritis, depression and anxiety. [3]
In the case of university students, stress can be a part of daily life and can affect concentration and can prevent them from enjoying the learning process.
Depression and anxiety is alarmingly high amoungst students. [4]
In order for us to deal with life’s daily crises and to function more efficiently, as well as prevent its effects on our health, we must learn how to deal with stress efficiently.
Stress management activities are vital for people of all ages.
In order to be able to deal with stress, we must get to the root of the problem and make changes in our lives.
A lot of our stress is time-related.
In other words, when we feel we do not have enough time to get something done, or we are going to be late, it causes us to be stressed.
This may be particularly true in the work place, and learning to manage our time more efficiently may be a way to handle stress at work.
The fact is there IS enough time, we just need to know how to use it cleverly.
Here are a few tips on how to organize your time:
Exercise is one of the best strategies for managing stress and calming anxiety.
It improves the body’s ability to use oxygen and also increases blood flow to all the organs of the body, making them function more efficiently.
All this has a direct and positive effect on the brain, increasing its production of endorphins.
Endorphins are the chemicals in our brain that are responsible for positive feelings and happiness.
They can help relieve tension, anxiety, anger, and mild depression that is often associated with stress.
As well as relieving stress, exercise has also been shown to improve the quality of sleep and boost confidence levels, as well as simply taking one’s mind away from their worries.
Often, focusing on a single physical task can produce a sense of energy and optimism, similar to the effects of meditation. [7]
Recommended physical activities include cycling, jogging/running, walking, hiking, water sports, and aerobic classes.
Of course, the more you can do outdoors the better, as nothing can beat fresh air!
HIIT exercise is one of the best types of exercise and aligns itself with ancient medicine principles.
Practicing relaxation techniques can relieve stress symptoms and muscle tension by slowing the heart rate and breathing rate, lowering blood pressure, increasing blood flow around the body, improving concentration and mood, and reducing anger and frustration, as well as boosting confidence.
A healthy mind is a strong mind.
Don’t be put off if you don’t feel the benefits straight away.
Relaxation, just like exercise, takes practice.
And if one technique doesn’t suit you, try another. [8]
If you allow it to, stress can take over your life. But there are ways to control it, you just have to find the right way for you.
Would you like to find out more?
Especially for those who are not members of the clinic, there are 3 ways you can respond. . .
Until next time,
Yours in Health
From the Team at Unique Health and Wellness
Disclaimer: The information provided does not take into account individual needs of any particular person. When providing this information it is intended as a sharing of knowledge and information from the research. The information provided should not be construed as personal medical advice or instruction and is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. We encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
References:
[1].britannica.com/topic/stress-psychology-and-biology
[2]ted.com/talks/daniel_levitin_how_to_stay_calm_when_you_know_you_ll_be_stressed
[3]webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=webmd+stress&*
[4]sciencedirect.com/science/article/pii/S1877042811018611
[5]mindbodygreen.com/0-15308/7-time-management-tricks-to-reduce-your-stress.html
[6]webmd.com/balance/stress-management/stress-management-relieving-stress#1
[7]mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
[8]mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368?pg=2
Histamine is a chemical produced by cells of the body, which the body then stores.
It is released by these cells, called “mast cells”, in response to injury, and in an allergic or inflammatory reaction, as part of our immune response, and causes contraction of smooth muscle, stimulation of gastric acid secretion and dilation of capillaries.
In other words, Histamine is a chemical substance in the body that causes the symptoms that people experience when they are allergic to something.
It causes the allergic reaction, or a histamine reaction. [1]
We need a certain amount of histamine to live and function, but too much of it can cause painful symptoms involving the skin, the brain, lungs and heart and digestive system.
So when you come across your allergy trigger or you suffer an injury, however small, your immune system immediately starts a chain reaction to defend you.
First, it sends a chemical signal to “mast cells” in all the vital organs, ie. the skin, nose, lungs, blood, gut and mouth, instructing them to release histamine.
Then the histamine reaction starts.
Since it is a neurotransmitter, histamine sends signals to the brain to make blood vessels dilate.
This boosts blood flow and causes inflammation, so that white blood cells and other chemicals from the immune system can reach the site of the problem quickly and start repairing it.
The histamine build-up at the site of the problem may cause headaches, itching, flushing and irritability.
This is part of the body’s natural immune response.[2] [3]
However, some people cannot break down histamine properly, and may develop what is known as histamine intolerance.
As well as being produced by cells of the body, histamine can be ingested through food.
Histamine intolerance is an intolerance of histamine taken in with food.
Everyone has a different “normal” histamine level, that is, one their body can tolerate without symptoms.
This level is usually determined by genetics, and can be lowered by hormonal changes, as in menstruation and menopause, and by medications.
Some say histamine intolerance is an acquired condition, secondary to some underlying condition.
People with a low tolerance threshold are designated histamine intolerant.
These people, when they consume a large amount of histamine foods, will experience an adverse reaction, known as a histamine reaction, such as headaches, flushing and itching.
Normally, histamine is broken down in the body by two different enzymes.
When histamine levels exceed a certain limit, these enzymes come into action and break it down.
If one of these enzyme systems becomes deficient, the rate of breakdown of excess histamine is insufficient to deal with the excess, the total level of histamine in the body rises.
At a certain critical level, signs and symptoms occur that often indistinguishable from allergy.
These are similar to histamine allergy symptoms, and include:
Some foods are notoriously high histamine foods, such as the following:
This list of foods is sometimes referred to as the histamine intolerant food list, and should be avoided by those with histamine intolerance.
Whilst there is no such thing as an anti-histamine diet, or a histamine-free diet, there are some foods that are low in histamines:
As a general rule, those trying to follow a histamine intolerance diet should opt for the above foods, buy only fresh food, do not leave foods out of the refrigerator, cook it yourself, and be hygienic in the kitchen. [5]
First, one needs to rule out the possibility that symptoms are caused by an allergy to a specific food.
Then, high histamine foods should be avoided for about a month, before being gradually reintroduced to see how much can be tolerated.
This level should be noted and not exceeded.
A balanced diet should be maintained at all times, concentrating mainly on low histamine foods from the list above, so the help of a dietician may be helpful here. [6]
Additionally, histamine intolerant supplements can be taken, to help keep histamine in check and mast cells stable.
Here are a few recommended supplements:
Histamine intolerance is an inconvenient condition but with proper care it can be managed to give patients a normal life.
1] britannica.com/science/histamine
2] mindbodygreen.com/0-11175/everything-you-need-to-know-about-histamine-intolerance.html
3] webmd.com/allergies/what-are-histamines#1
4] foodsmatter.com/allergy_intolerance/histamine/articles/histamine_joneja.html
5] histamineintolerance.org.uk/about/
6] allergyuk.org/common-food-intolerances/histamine-intolerance
6a] ncbi.nlm.nih.gov/pubmed/22470478
6b] sciencedirect.com/science/article/pii/S1319562X14001302
7] healinghistamine.com/histamine-intolerance-supplements/
8] dietvsdisease.org/histamine-intolerance/
9] .foodsmatter.com/allergy_intolerance/histamine/articles/q&a-joneja.html
Yogurt, apple cider vinegar and all fermented foods have one, very important thing in common: they all have probiotic properties.
What are probiotic foods?
They are foods that contain live and active bacterial cultures, ie. “good” bacteria, which survive in the gut Continue reading
Unique Health and Wellness
2 Wild Apple Court Noosa Heads, Sunshine Coast, QLD, Australia | (07) 5454 5354
Unique Health and Wellness
2 Wild Apple Court, Noosa Heads, Sunshine Coast, QLD, 4567, Australia | (07) 5454 5354