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Retox and then Detox – The great liver balancing act essential for this and any time of year

M2 coach Kirsten Taylor

M2
M2 Woman
November 2016

Retox and then Detox – The great liver balancing act essential for this and any time of year

The silly season is upon us. We are about to eat and drink more than any other time of the year. Here is some important information you need to know to protect your liver!

  1. The enzymes made by your liver to detoxify alcohol are only produced after exposure to alcohol. Got that? Didn’t think so – let me break it down for you. The army is only sent to the front line after the front line has been invaded by the enemy…What does that mean for our bodies? It means that if you know you are going to have a big night on Saturday night you need to have a drink on Friday night so that your body produces the enzymes to breakdown the alcohol that’s coming in larger quantities the next night.

Responsible drinking means “priming” your liver the night before so you will be able to “handle” your alcohol better and won’t be bombing yourself out of the blue.

  1. Alcohol depletes magnesium which has a massive impact on your sleep, your nervous system health, your muscles (heart and bowel too) and your brain – it’s one of the reasons your head hurts so much the next day. Not only that but the alcohol and rich foods will alter your body’s pH making it more acidic. Magnesium is a great alkaliniser. Increase your fibre rich veges starting now in the lead up to the parties and supplement with 400mg of Magnesium before bed.
  2. Alcohol and “junk foods” wreak havoc on our intestines and take out our beneficial probiotic gut flora that keep our whole body healthy and happy so start supplementing with a room temperature shelf stable probiotic now after breakfast and dinner or be bold and start making your own kombucha probiotic drink – it’s delicious and good for you. Continue to take on going, at least for the whole of January or until the party is over!
  3. Make sure that you drink plenty of waterand herbal tea on the day of each ocassion to hydrate your body. Take a glass of water with you to bed to keep on your bed side table.
  4. Avoid caffeine after 2pm on the day of each party. Caffeinemay pick you up but it places a strain on your liver – yes that includes espresso martini’s!
  5. Take a vitamin C supplement of approximately 3000mg before bed to help your liver detox while you are sleeping.Anti-oxidant boosting herbs such as milk thistle and turmeric can also offer additional liver support.

While your liver is vulnerable to the effects of diet and lifestyle choices, it is also an incredibly resilientorgan. If you take good care of it and fuel it with healthy, wholesome foods you’re sure to keep it in tip-top shape for the silly season.

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Are you becoming a Silver Fox?

M2 Woman October 2016

M2
M2 Woman
October 2016

Are you becoming a Silver Fox?

There is a reason women and men all over the world have grown to love actors like George Clooney more as they have aged. So whilst most of us don’t like the idea of aging, it could actually be an angle you can work… but if you are not ready to face that in the mirror – how does one keep the silver fox at bay for a little while longer?
Greying of hair can happen as a result of the natural aging process. The average age at which grey hairs ordinarily begin to appear is the late 20s or early 30s. However, these are only the odd grey hair and are not noticeable until a larger percentage of your hair turns grey usually well into your 40s.

A variety of factors can lead to premature greying with the major contributors being poor diet, stress, heavy metals, nutritional deficiencies and genetic predisposition. Hair only obtains its nutrition from the bloodstream so it stands to reason that diet (nutrition) plays a significant role in hair health. Deficiency of Protein, B vitamins, Zinc (especially in men), Copper, Iron and Iodine have been linked to premature greying.

Stress contributes to hair greying as it activates the body’s fight or flight response using up vital nutrients usually used by the body to carry out essential body processes like synthesizing hormones, optimising digestion and enhancing immune function. Oxidative stress and free radical damage of cells caused by external stressors like sun exposure, radiation, pollution, pesticides, chemicals and smoking also accelerate the aging process leading to premature greying along with other physical signs of accelerated aging (WRINKLES).

By fuelling your body with a wide variety of healthy foods you can help provide the necessary nutrients to fight the signs of greying and ageing. Below are some great foods to add into your diet to help maintain the health and integrity of your hair and skin!

  • Spices such as turmeric, ginger, chili, cinnamon and cayenne can help boost circulation to help improve blood flow to the skin and scalp.
  • Omega 3 fatty acids provide important building blocks for healthy connective tissue and help keep your hair shiny and full. Good sources include fish such as salmon, tuna and mackerel as well as walnuts, avocado and chia seeds.
  • Protein rich foods such as lean meats, legumes, eggs and full-fat probiotic rich organic yoghurt help offer amino acids and micronutrients necessary for healthy hair and skin.
  • Organic fresh fruit and vegetables provide vitamins A, B and C, iron, folate, zinc, iodine and antioxidants to help support healthy hormone levels and fight against oxidative damage.

 

DIY Topical applications:

Coconut Oil & Lemon

Mix coconut oil and a dash of lemon and massage your head with the mixture for about 15 minutes. This recipe is traditionally used in Ayurvedic Medicine as an anti – greying tonic as well as helping with hair texture, strength and length.

Slow the greys through better stress management, regular exercise, adequate sleep and a healthy diet. But since ageing is inevitable it feels good to know that society in general believes that men get better with age – go you silver foxes!

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The secret to being happy is following these 5 easy tips

M2 September 2016

M2
September 2016

The secret to being happy is following these 5 easy tips

At SleepDrops our company mission is to help people all over the world sleep better so they can lead happier, healthier lives. In light of this I thought it would be topical to dedicate this issue’s column to ‘the pursuit of happiness’ and how we can take charge of our own happiness by the decisions we make. Scientific studies have shown the following activities can help us in our goal for happiness.

  • Practice mindfulness. Live in the moment and enjoy the now. The saying “Happiness is a journey, not a destination” rings true. Rather than always looking ahead to the next hit of happiness take the time to slow down and notice all the things that make you happy or you are grateful for now.
  • Discover what makes you happy and do more of that. Whether it’s dancing, reading, cooking, being outdoors in nature, spending quality time with your family, catching up with a friend or watching Netflix at home alone – make sure you put time aside for it. Creative hobbies such as painting and photography are a great way to express your emotions and have been shown to help boost mood.
  • Have sufficient quality sleep. Numerous studies have shown that people who get a good night’s sleep are happier. A recent poll showed a direct correlation between sleep quality and overall happiness and found that sleep was the single most influential factor in rating daily mood too. Aim for 8 hours of good quality sleep each night and try to keep a steady sleep routine.
  • Buy experiences not things. While buying material things can offer instant gratification research shows that travel and new experiences enrich our lives and offer more long-term happiness. The anticipation of a holiday or upcoming activity increases your excitement and can even make it more enjoyable when you are finally experiencing it. – A perfect excuse to book that tropical holiday away!
  • Improve your diet. You are what you eat. If you eat tons of refined sugar, unhealthy fats and processed foods you will look and feel… not so great. A diet rich in organic fruits and vegetables, quality meat, nuts and seeds offers a wide range of vitamins and minerals the building blocks for our feel good hormones – important for optimal vitality and a balanced mood. Healthy dopamine (happy hormone) levels have been strongly linked to balanced intestinal flora so make sure you are including foods that contain natural probiotics such as kombucha, kefir, raw sauerkraut and organic yoghurt or you can supplement with a good quality probiotic.
  • The pursuit of happiness isn’t all sunshine and rainbows. Sometimes it’s about tackling our own insecurities and weaknesses. If we don’t feel happy, it’s tempting to focus on the negatives and look for things to fix – those jeans that don’t fit, the apartment that’s too small, our partner’s annoying habit…&

Make a conscious decision to start cultivating happiness in your life by practicing gratitude and recognizing and appreciating the good. Be kind and #sharethehappy. The world needs more of that.

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Surprising Reasons You’re Not Getting A Good Night Sleep

M2 201608

M2
August 2016

Surprising Reasons You’re Not Getting A Good Night Sleep

If you find it hard to sleep at night you’re not alone. Around 50% of the population struggle with sleeping issues and this number is on the rise. So why is this the case? Likely the increasing dependency on technology and processed foods combined with a high-stress environment and a rush, rush, rush mentality that means we are non-stop on the go ALL the time. This constant rushing means that your body is continuously on high alert –so it’s no wonder your brain finds it hard to switch off at night!
If you’re struggling to get those all-important 8 hours of z’s each night read on for some helpful hints.

  • Ensure your neck is in correct alignment
    The position of your head and neck whilst sleeping is super important. Invest in a good pillow to ensure your neck is in “neutral” position when you’re resting on your back. It should be just the right amount of support and size- not too hard, not too soft, not to fat and not too flat.
    Tip: If you sleep on your side try to line your nose up with the centre of your body. Never sleep on your stomach as it is really bad for your neck.
  • Turn your devices off
    The blue light emitted from your cell phone, tablet, or digital clock on your bedside table interferes with your sleep and makes it harder to fall asleep.
    Tip: Set an alarm on your main device – usually your smart phone. Then turn off any TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can’t shut off and take your alarm clock out of your room.
  • Have a consistent bed time
    Erratic sleep schedules and night time activities can interrupt your circadian rhythm and negatively impact on your sleep quality.
    Tip: Try to go to bed and get up at the same time each day. This will help to reinforce your body’s sleep-wake cycle. Set an alarm on your phone to remind you when to go to bed and follow a relaxing wind-down routine to help promote sleepiness and tell the body it’s time for bed.
  • Eat and drink sensibly before bed
    Going to bed either hungry or too full can cause discomfort and make it hard to fall asleep at night. Alcohol may help you drift off faster, but can later lead to poor quality sleep and may cause you to wake in the night. Try to limit your intake of alcohol before bedtime.
    Tip: Having a small snack before bed that contains both protein and carbs will provide the amino acids you need for quality sleep as well as the necessary nutrients to help them cross the blood brain barrier.
  • Manage your stress
    I can’t stress this enough (pun intended). Stress is a HUGE contributor to sleeping troubles so if stress is an issue for you it is super important to target stress management as a means to help you sleep better at night.
    Tip: Regular exercise and meditation can help lower stress hormone levels. Try to avoid stimulants such as coffee, sugar and energy drinks as these create roller coasters of cortisol production, which can leave you shattered in the day and wired at night. Mineral supplementation with a comprehensive formula such as SleepDrops Powder can offer additional support of you are struggling to get your stress levels under control and have trouble sleeping at night.

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Don’t Let The Cold Make You Blue With These Expert Tips

M2 July 2016

M2 July 2016
Don’t Let The Cold Make You Blue With These Expert Tips

Don’t Let The Cold Make You Blue With These Expert Tips

If you’re prone to feeling a little down in winter you’re not alone. Seasonal affective disorder (SAD), anxiety and depression affect millions of people every year. Globally more than 350 million people of all ages suffer from depression.As New Zealand is positioned far from the equator we too can be affected by this phenomenon.
You can help beat the winter blues with these simple lifestyle tips.

  1. Eat a healthy diet – Fueling your body with nourishing foods will help provide the nutrients your body needs to feel better.Foods rich in protein such as meat, eggs, and fish are naturally high in Tryptophan – the building block for our main neurotransmitter (feel good hormone) Serotonin. Limit sugar, alcohol and caffeine as these offer temporary feelings of euphoria but can contribute to anxiety and depression.
  2. Keep active – Exercising for 40 minutes at a time promotes production of our neurotransmitters and can help improve your energy levels while also reducing stress. Where possible find activities that you enjoy so that you do not view exercise as a chore. It can help to have a workout buddy to help keep you both accountable and offer a more social experience.
  3. Head outside when possible – Exposure to sunshine provides a natural source of vitamin D which can help support healthy mood and immune function while the fresh air offers oxygen to your brain to improve focus and lower your stress levels. Although a separate test and one that comes with a charge, checking your Vitamin D levels with your Doctor now is a very good idea. For optimal wellness you want to aim for a level of approximately 100 nanograms/milliliter. If you have pale skin and are known to be low or have trouble converting vitamin D pick up a supplement at your local health store or get a prescription from your Doctor.
  4. Keep in touch – Socializing is good for your mental health and helps ward off feelings of depression. Make an effort to catch up with friends and family regularly and accept invitations to social events. Pop a smile on your face, research shows your brain cannot tell the difference between a fake smile and a real one and will actually make you feel more happy.
  5. Turn on the tracks – Studies have shown that listening to upbeat music can have a positive impact on your mood. Put on your favourite track and dance around the lounge or even better go for a power walk.
  6. Sleep – Lack of sleep literally impacts on our happiness, increases tension and irritability and can exacerbate depression. Ensure you get 8 hours of quality sleep each night.

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8 Top Tips To Keep Well This Winter

M2 June 2016

M2 July 2016
8 Top Tips To Keep Well This Winter

8 Top Tips To Keep Well This Winter

As the cooler months approach, the days start getting short and the nights start getting chillier. At this time of year with more germs floating around and a greater chance of coming into contact with infectious bacteria or viruses it is important to keep yourself fit and healthy. There are a number of precautions you can take to boost your immune system and help keep the lurgies at bay.

  1. STAY WARM AND HYDRATED WITH PLENTY OF GOOD QUALITY WATER AND HOT DRINKS WHERE POSSIBLE

Herbal teas, hot water with lemon and ginger and healthy broths and soups are a great way to keep fluids up whilst offering warmth and nutrition.

  1. REDUCE YOUR DAIRY INTAKE

Dairy stimulates the production of mucous and histamine in the body causing sinus pressure and contributing to allergies, inflammation and decreased immune response.

  1. SUPPLEMENT WITH PROBIOTICS

Probiotics help boost good bacteria in the gut to help optimize digestion (and nutrient absorption) as well as providing an extra barrier of defensefor any nasties that make it down to the digestive system.

  1. BOOST VITAMIN D INTAKE

In winter it can be hard to get sun exposure for natural vitamin D production so supplementation can be helpful to keep your levels topped up. You can also get vitamin D from eggs, oily fish, fortified grocery items and cod liver oil.

  1. LIMIT ALCOHOL AND SUGAR CONSUMPTION

These can inhibit the immune system from functioning at full capacity.

  1. UP YOUR VITAMIN C INTAKE.

Good dietary sources of vitamin C include capsicums, dark green leafy veggies, kiwifruit, broccoli, berries, citrus fruit and tomatoes.

Studies have shown vitamin C supplementation of a minimum of 3,000mg per day to help improve immune function and lessen the severity and duration of cold symptoms. Try and find a buffered vitamin C formula so it’s easier on the digestive system.

  1. DON’T STOP EXERCISING.

Exercise helps keep your body healthy and improves immune function. Try and get outside in the sunshine when possible.

  1. LAST BUT NOT LEAST, SLEEP!

Make sure you are prioritising your sleep and getting at least 8 hours of deep, restorative sleep each night. During sleep your immune system ramps up and the body undergoes reparative and detoxification processes to keep you healthy.

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5 Ways To Cope With Stress

M2-May-2016

M2 May 2016
5 Ways To Cope With Stress

5 Ways To Cope With Stress

Stress is the body’s way of responding to life’s demands. While necessary for our survival, in modern times stress has become one of society’s main health challenges contributing to a raft of health conditions including cardiovascular disease, diabetes, adrenal fatigue, hypertension, obesity, anxiety, depression and even cancer. Short term, stress is great for helping us to make split decisions to ensure our survival but being chronically stressed from an over-demanding job, relationship or life situation can start to have a hugely detrimental impact on your health.
Stress can begin to manifest in symptoms like headaches, insomnia, muscle tension, an upset stomach, change in appetite, difficultly concentrating, weight gain or weight loss, irritability, and premature aging.

Whilst it is impossible to remove stress form your life altogether there are some tips and changes you can make to help your body better cope with stress:

  1. Make sleep a priority. Insomnia and sleep often feed each other creating a vicious cycle of sleeplessness, anxiety and fatigue. Ensure that you are getting 7-8 hours high-quality sleep each night to help regulate your cortisol (stress hormone) levels and support your body’s repair processes.
  2. Keep hydrated. Dehydration decreases cardiac output, which leads to less blow flow and oxygen for the brain, making you feel fatigued and stressed out. Aim to drink 2-3 litres of good quality water each day to help keep alert, focused and stress-free.
  3. Focus on one thing at a time. Multitasking might seem like the best way to power through your to-do list but it can actually decrease productivity and increase your stress. Rather than hurriedly trying to do 10 things at once try focusing on one task at a time.
  4. Eat regularly. This will help keep your blood sugar levels steady and prevent fatigue, headaches and stress caused by low glucose levels. Eat well-balanced, nutrient-dense meals and snacks and try to avoid consuming too much sugar and caffeine.
  5. Just breathe. If you feel yourself getting stressed take a minute to do some deep breathing to calm your nervous system and bring you back into a state of balance. If you have the time, meditation or a short walk outdoors are great ways to bring down cortisol levels. Mineral supplementation is also very helpful.

Lastly, learn to go with the flow. Stress is often self-inflicted from expectations and demands we put on ourselves. Go easy on yourself and let go of things that are outside your control. You’ll be a much happier, stress-free person without the worries of the world on your shoulders.