Anxiety is SO common today – amongst adults and children alike.
Statistics are 10% of all children have anxiety, which grows to 40% of all adults with anxiety.
Scary….epidemic proportion numbers!
Why?
Well, today I’m talking with Perri Curtis, Clinical Hypnotherapist/Psychologist/ Neuroscience lecturer to find out why anxiety is escalating to epidemic proportions.
And what you can do about it.
If you have any questions or comments post them below.
Got any burning problems?
Let me know & I’ll do a video on the subject or you can come see me (in person or zoom consult).
Book online at www.feelinggreatnaturopath.com.au/book-now
Need to increase your sex drive or libido? – an awkward conversation for many of us. I often get a sneaky text after an appointment, by-the-way email or a throw away line in a consult. Low sex drive or libido is a dilemma that affects many women, in perimenopausal and menopausal years but anytime really.
A common question is – I’m seeing someone new & I’m needing something to help with my sex drive?
Here are 5 Secrets to Successfully Increasing Your Sex Drive or Libido (the rest is up to you):
#1 ENERGY –
If you don’t have energy….I’m talking real energy ….not a caffeine or sugar high…..then you’re on the back foot to start. Energy isn’t just in your head it’s in every cell of your body. You need energy for your biochemistry to work properly and to power your sex drive. You don’t expect your car to drive you places without any fuel.
Here are three simple ways to increase energy – being hydration (2 litres water/day), good fuel (vegetables, fruit, meat, nuts, legumes), plenty of good sleep (bed at 10pm or earlier is ideal)..
If you have trouble with fatigue & low energy….come & see me click here to book in. We’ll work out a plan that at least doubles your energy within 2 weeks naturally…..it’s so easy when you know how.
Great thing about this is it helps ‘all of you’ not just your sex drive.
#2 DE-STRESS
Did you know women need to de-stress before sex? … whereas men are the reverse….it’s actually a stress release for them….interesting! (we’re very different creatures)
So, if you’re feeling unsafe, hypervigilant or chronically anxious it’s going affect your sex drive. You’ll need to find your triggers or change the situation. Of course caffeine, smoking and certain drugs add fuel to this mix.
I see many people with chronic anxiety that is linked to gut problems (click here to find out why), so starting from somewhere can get you making progress in the right direction.
#3 VAGINAL DRYNESS
Vaginal dryness can make the whole experience painful & not something you want to repeat sometime soon. Sure you can use a lubricant but may women have reactions or sensitivities.
Vaginal dryness can be temporary or chronic. Here are some causes –
Side effect of medication – like antidepressants, antihistamines (Telfast, Zyrtec, Polaramine, Phenergan), some asthma medication
Dehydration
Alcohol – can cause dehydration
Sensitivity or allergy to certain soaps, bath bombs or products used down there (tampons, pads, etc)
Smoking
YOUR OPTIONS: lubricant before sex (sensitivities and reactions are common – may need to trial a few), vaginal moisturisers (Replens, YES VM or vitamin E oil, olive oil or coconut oil) applied every 3 days OR……..if low oestrogen around menopause is a problem, topical low dose oestrogen (Vagifem) twice weekly.
#4 DESIRE
Good chemistry is an essential ingredient. Relationship issues can make this a problem. When you deal with the issues it is amazing how this area can change.
#5 PRACTICE
Having sex increases the desire for sex. So practice, practice, practice…..I’ll leave that one up to you!
There’s also a few herbs up my sleeve to get you moving in the right direction, but the foundations always need addressing at the same time.
Whether consciously or unconsciously, many people are frustrated with their body shape and size and often list ‘weight’ as a major concern. They worry endlessly over their body’s appearance many times a day. This niggling worry and frustration can take up valuable headspace, deeply affecting their self-esteem and influencing their moods.
Imagine for a moment what life might be like if you truly stopped worrying about your size or the appetite you feel you can’t trust. If you didn’t wake up thinking about what you will or won’t eat that day or how much exercise you might be able to squeeze in and what the consequences will be if you don’t.
Most people will tell you, that you have to lose weight to be healthy, but the reverse is actually true, you need to be healthy to lose weight.
And the concept of calories as the ONLY factor that influences weight loss is SO OUTDATED. There are many factors that affect whether your body is getting a message to burn fat or store it – calories, stress, gut health, liver function, thyroid, sex hormones, insulin, nervous system and emotions.
So, all of these need to be addressed for you to get to the heart of your success formula for lasting results.
Working together we can solve your weight loss puzzle, giving you support, guidance and getting to the heart of your ‘whys’ – why you eat emotionally, why you choose poor quality food even though you know better, why you just can’t seem to shift excess body fat no matter how hard you try, why dieting can’t be sustained and why eating certain foods can transform your health.
One universal truth I do know is, to effortlessly make choices that serve your health is to get back in touch with the amazingness of your own body. I have never seen sustainable change come from judgment, fear and criticism, rather from a loving kindness, understanding and encouragement.
Enjoy having somebody on your team who has had thousands of successes and lives what she teaches every day and will hold your hand to keep you resourced, accountable and inspired for lasting results.
Are cracks starting to appear in your New Years health resolutions?
Did you valiantly declare this year was going to be different? Was it going to be the year you made your health a priority?
Was there talk of getting your energy back? Losing that spare tyre around the middle? Or getting rid of that constant bloated feeling? Or doing something about those hot flushes?
Here’s 4 ways to salvage your new year’s health resolutions –
1. Find Your Why
Whether you’re faced with a delicious slice of chocolate cake or a burning desire to skip exercising, if you carry a strong sense of why you want to reach your goal, you’ll find it easier to resist temptations.
Research shows that self-motivated goals are more likely to be reached,[1] so get clear on your own personal ‘why’.
Do you want to be there for your kids, look great at an event, or improve your energy? Remind yourself of this when temptation comes your way.
2. Be SMART
Goals are easier to reach if they are SMART –
Specific,
Measurable,
Attainable,
Relevant,
Time-orientated
Allowing you to set clear goals and understand when you are on track to reaching them. For more information and assistance with creating your own SMART goals for the New Year, read this blog.
A big reason to make your goals SMART is that you’ll also improve your weight loss results. Highlighting this, a recent study found that people who set a specific weight loss goal lost an average of 1.5 kg more than those who didn’t.[2]
In another study, it was also found that goal setters were 10 times more likely to lose 10 per cent of their original body weight than non-goal setters.It should be noted that participants in both studies received coaching from qualified healthcare professionals,[4],[5] highlighting the importance of seeking help from a qualified Practitioner. Need help click here to book online.
3. Track Your Progress
Self-monitoring is key to helping you track your progress and make adjustments. When trying to lose weight, tracking your diet and exercise, and regularly weighing yourself, gives real time feedback that helps you stick to your resolution.[6]
4. Get Help
Research shows that health goals are easier to reach if they are set with the help of a Practitioner.[7] This is because your Practitioner can help you identify and implement strategies to reach your goal in a safe and healthy way, as well as helping you anticipate and deal with obstacles and setbacks. For example, problem-solving therapy results in greater losses in body weight, including long-term weight reductions.[8]
Success is guaranteed when ownership and commitment align. Smash your health goals in 2019 by putting these evidence-based strategies to work and reap the rewards that come from your dedication and direction.
Content adapted from Metagenics Australia (permission given)
[1] Teixeira PJ, Silva MN, Mata J, Palmeira AL, Markland D. Motivation, self-determination, and long-term weight control. Int J Behav Nutr Phys Act. 2012 Dec;9(1):22.
[2] O’Hara BJ, Gale J, McGill B, Bauman A, Hebden L, Allman-Farinelli M, et al. Weight-Related Goal Setting in a Telephone-Based Preventive Health-Coaching Program: Demonstration of Effectiveness. Am J of Health Promot. 2017 Nov;31(6):491-501.
[3] Avery A, Langley‐Evans SC, Harrington M, Swift JA. Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group. J Hum Nutr Diet. 2016 Dec;29(6):687-96.
[4] O’Hara BJ, Gale J, McGill B, Bauman A, Hebden L, Allman-Farinelli M, et al. Weight-Related Goal Setting in a Telephone-Based Preventive Health-Coaching Program: Demonstration of Effectiveness. Am J of Health Promot. 2017 Nov;31(6):491-501.
[5] Avery A, Langley‐Evans SC, Harrington M, Swift JA. Setting targets leads to greater long‐term weight losses and ‘unrealistic’ targets increase the effect in a large community‐based commercial weight management group. J Hum Nutr Diet. 2016 Dec;29(6):687-96.
[6] Burke LE, Wang J, Sevick MA. Self-monitoring in weight loss: a systematic review of the literature. J Am Diet Assoc. 2011 Jan;111(1):92-102.
[7] Leistra E, Streppel MT, Klamer J, Tump AC, Weijs PJ. SUN-PP190: effect of smart goal setting and nutritional assessment on treatment compliance in primary care dietetic treatment. Clin Nutr. 2015 Jan 1;34(Suppl. 1):S94
[8] Perri MG, Nezu AM, McKelvey WF, Shermer RL, Renjilian DA, Viegener BJ. Relapse prevention training and problem-solving therapy in the long-term management of obesity. J Consult Clin Psychol. 2001 Aug;69(4):722-726.
Recently at a christmas party I ran into an old friend who’d lost 13 kilos and looked amazingly vibrant and happy. I asked her what she’d been up to and how she’d lost the weight after decades of struggling.
She said, “My back pain was so bad I had to do something to get my weight down. I decided to try a ketogenic diet, it’s been amazing I haven’t been that hungry and I’ve got loads of energy. My partner’s doing it with me even though he doesn’t have much more weight to lose to support me.”
Note to self: my friend’s secret formula to getting healthier and happier by shifting her 40 kilo excess was ketosis, support from a loving partner and needing to get out of pain. Mmmmm….all the balls had lined up and it was time to treat herself well.
Do you need a secret formula to getting happier and healthier?
Find out if ketosis is a good fit for you.
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Ketogenic diets have rocketed into the mainstream in recent years, helping people lose body fat, sharpen mental focus and amplify physical energy; all thanks to tweaking your metabolism.
How does a ketogenic diet work?
Normally, your body is fueled by breaking down carbohydrates into their simplest form, glucose. Glucose is then taken up by cells throughout your body and burned to create energy that keeps all your systems functioning well during the day. Whilst your body can burn all macronutrients (carbohydrates, fats and proteins) for energy, carbohydrates are the easiest for your body to breakdown and utilise, leading it to preferentially burn them whenever available.
In contrast, a ketogenic diet adapts the body to using fat for energy, by consuming a higher fat, moderate protein and limited carbohydrate diet.
To do this you need to limit the intake of carbohydrates, so your body does not have enough glucose for its metabolic needs. When this occurs (alongside consuming adequate protein), the body sources fats for fuel and converts them into compounds called ketones. It is ketones, instead of glucose, that the body then starts to use as its primary source of energy. This process is known as ketosis.
The ketogenic diet is quite different to a standard western diet, and different variations of the diet do exist. However, as shown in Figure 1 below, it is comprised of a specific balance of macronutrients, generally being:
50% of calories from high quality, unprocessed fats such as avocado, nuts, seeds, egg yolks, organic meat and coconut;
30% of calories from protein, such as fish, tofu/tempeh or organic animal protein; and
20% of calories from wholefood, complex carbohydrates such as leafy greens, non-starchy vegetables, legumes and low fructose fruit (such as berries).
Figure 1: The balance of macronutrients within a ketogenic diet.
Who can benefit from a ketogenic diet?
Those wanting to lose weight.
If you couple your ketogenic diet with being in a calorie deficit, your body will draw on your fat stores for energy, resulting in a reduction in overall body fat.
Those who struggle to lose weight due to insulin resistance will also benefit from ketogenic eating, as ketones do not require insulin to create energy.
Athletes
As a body that has entered ketosis efficiently draws energy from ingested and stored fat, the ketogenic diet can provide a constant and stable source of energy. This offers an advantage over glucose-dependant metabolism, which eventually requires regular glucose intake to sustain intense exercise performance beyond two hours.
Individuals who prefer eating higher amounts of dietary fat;
Those who experience digestive issues with high carbohydrate diets; and
Individuals who respond poorly to low fat dieting.
Who might struggle with a ketogenic diet?
There are people who may not easily adjust to a ketogenic diet due to conditions that limit the absorption of fats, or conversion of fats into energy. This may include individuals who experience:
Digestive upset when consuming fat containing meals;
Inborn mitochondrial conditions;
Recurrent pancreatitis; and
Gallstones or have had their gall bladder removed.
Is a Ketogenic Diet Right for You?
Whether it’s weight loss or enhanced wellness, it’s worth talking to a naturopath to see if a ketogenic diet will help you reach your health goals. As a bonus, working with a naturopath will also greatly increase your ketogenic success, as they can help identify any barriers to successfully implementing the diet, and create strategies for you to overcome them.
Finally, as with any diet, it’s important to remember that each individual can respond uniquely, and that certain diets will suit some more than others. However, if you feel this diet is right for you, you could soon be joining the many that feel clearer, lighter and more energetic eating keto!
