7 Top Tips For Maintaining Healthy Habits

How can I maintain healthy habits?

Yes, Maintaining Healthy Habits, can feel overwhelming at times but the most successful people maintain momentum through daily and weekly rituals.

Here are the key mindset fundamentals for success.

1. Aim for progress NOT perfection. Small consistent changes in the right direction are key.

2. Celebrate your successes – daily, weekly. This can be easier if you record them or have an accountability buddy. Ie, weekly or monthly weigh-in & measurements, food and exercise diary.

3. Identify key habits that keep you on track – such as getting enough sleep (in bed by 10 pm), exercising daily, planning meals and cook ups each Sunday.

4. Create daily rituals. Ie, 2 glasses water on rising, exercise before breakfast.

5. Lose the excuses and stories. If you fall off the wagon, dust yourself off and get straight back up there. This is building your resilience and persistence. Getting off track can reinforce how nice on track is.

6. Not working for you – find another way. There are many paths to the same outcome. Have an injury or setback, modify to accommodate it and keep going. Momentum is key.

7. Visualize daily where you want to go. Hook into the feeling of being there – put a name to it. Is it strong, vibrant, energized, clear………? Seeing the  destination gives you something to aim for, but it’s the person who you become along the way that really matters.

Research suggests that achieving and maintaining a healthy weight takes a long-term commitment. Rapid weight loss is more likely to be temporary. It also puts you at greater risk of regaining the weight you lost, plus more.

You need to focus on what works in the long run. This means viewing healthy habits not as something you adopt for a few months, but as ongoing changes to your lifestyle. – Australian Government – Department of Health

Hope that helped.

Julie Smethurst (Feeling Great Naturopath)

Naturopath Mental Health Melbourne

Naturopath Mental Health Melbourne

Naturopath Mental Health Melbourne – ‘Mindfulness’ is a hot topic of late, as it is increasingly recognized as an effective way to reduce stress, increase self-awareness, enhance emotional intelligence, and effectively handle painful thoughts and feelings.

Although mindfulness has only recently been embraced by Western psychology, it is an ancient practice found in a wide range of Eastern philosophies, including Buddhism, Taoism and Yoga. Mindfulness involves consciously bringing awareness to your here-and-now experience with openness, interest, and receptiveness. It is about waking up, connecting with ourselves, and appreciating the fullness of each moment of life. A profound way to enhance psychological and emotional resilience, and increase life satisfaction.

Naturopath Mental Health Melbourne – What is Mindfulness And How Can It Help Me?

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. – Mindful

(more…)

Secret to Happiness #3: Self Love

Secret to Happiness #3: Self Love

The final Secret to Happiness Tip #3 has arrived, Self Love. A word liberally used these days – “you need to love yourself more”, “you can’t love another person until you love yourself first”, “you can tell she doesn’t love herself”, “if you loved yourself better that wouldn’t have happened.”

Self love advice is given freely and copiously by friends, loved ones and well intentioned onlookers to steer us back to a happy, fulfilling life.

Self love is foundational to everything, it influences who you pick as a mate, how you cope with problems, how you look after yourself and the image you project out into the world. Self love is a secret to happiness.

What is self love? Firstly, I’ll tell what it isn’t….a beauty makeover, a new set of clothes, being inspired, falling in love. Sure they’ll make you feel good but you can’t grow your self love from here.

Self love stems from appreciating yourself, which grows from actions that support your physical, psychological and spiritual growth. Cultivating self love is a dynamic process that feeds off all the actions and events that mature us. You can tell it’s happening when you start accepting who you are warts and all and rarely feel the need to explain away your short-comings. You have compassion for yourself and others, seeing mankind collectively as on an adventurous journey to find personal meaning. When you’re getting close to real self love you’re more centered in your life purpose and values, and each day you intentionally choose to make the effort to live a full and meaningful life.

Here’s my Six Self Love Tips:

1. Own Yourself. Get clear on what you think, feel and want. Clarity allows you to be YOU regardless of the outside circumstances. You know this has happened when you’re stable, centered, grounded and can weather life’s storms in your stride.

2. Act on your needs rather than your want. You love yourself when you turn away from things that feel exciting and fun in the moment that may not be good for you, to what you need to stay strong, centered, and moving forward in your life. Metaphorically, it’s like junk food – it can taste good now but it’s bad for you long term. Automatic behavior patterns can keep you stuck in the past and erode self love until there is nothing left.

3. Practice self care. You love yourself more, when you take better care of your basic needs. Like nourishing yourself daily through healthy activities, like eating good foods, exercising, getting enough sleep, engaging in healthy relationships and interactions.

4. Set boundaries. Self love shows up in setting limits or saying no to work, love, or activities that deplete or harm you physically, emotionally and spiritually, or express poorly who you are.

5. Protect yourself by bringing the right people into your life. Frenemies says it all, it’s the type of “friends” who take pleasure in your pain and loss rather than in your happiness and success. Get rid of them, life’s too short.

6. Forgive yourself, accept you’re perfectly imperfect. Cease over punishment for mistakes when learning and growing. Ideally learn the lessons, accept your humanness and turn up the love and compassion dial and in the process master your self love.

Now ideally, pick one or two from the tips above and start cranking up your self love meter. It’s true that you can only love a person as much as you love yourself. The more self-love for yourself, the better prepared for healthy relating. And you’ll start attracting people and circumstances that support your well-being and being the best YOU.

Wishing you loads of happiness Julie xxx

Autoimmune Specialist Naturopath Australia Online

Autoimmune Specialist Naturopath Australia Online

Autoimmune Specialist Online Australia – Gut, Thyroid And The Immune Connection

Autoimmune Thyroid Disease is a genetic predisposition, which runs in families but can skip one or more generations and affects more women than men. When Autoimmune Disease is diagnosed, a patient can be affected with more than one symptom. – Thyroid Foundation

If you have a thyroid condition, it is 90% likely to be an autoimmune disease.

This means that your own immune system is attacking the thyroid gland.

Autoimmune Specialist Melbourne  – As with any autoimmune disease, the immune system turns against one’s own body parts – in the case of rheumatoid arthritis it’s the joints, Coeliac’s it’s the gut, Type 1 diabetes it’s the pancreas, multiple sclerosis it’s the nerves, lupus it’s the joins and muscle tissue, and the list goes on.

In the case of thyroid autoimmune diseases, it’s called thyroiditis – it can either be Hashimoto’s which is an autoimmune disease that makes the thyroid hypo (slows it down) or Graves’ Disease which causes hyperthyroidism (or an overactive thyroid).

It’s well known now that people with one autoimmune condition are more likely to develop two or three other, more debilitating autoimmune conditions.

Statistics show that 50% of people with Hashimoto’s Disease will develop other autoimmune diseases, many of which can be far more debilitating.

It is therefore essential to restore the functioning of the immune system in order to manage the state of the immune system and hence your thyroid challenges. To restore the immune system one must, of course, restore the health of the gut.

 

gut and immune system

 

 

It has been estimated that the gut wall contains about 80—85% of the immune system. The good bacteria in the gut engages the lymphoid tissue, a very important part of the immune system.

There are tons of lymphocytes and other immune cells in the gut, which protect the body from viruses, bacteria, and other invaders. If the bacteria in the gut is damaged or abnormal, there are far fewer lymphocytes, and the immune system is compromised.

This can lead to the person developing chronic viral infections, allergies, chronic colds, autoimmune disorders, and the like.

 

What you need to know about the gut.

Everyone has bacteria in their digestive tract, or gut, that is essential to the function of the human body. A healthy adult has about 1.5 – 2 kg of bacteria in their gut, both good and bad.

The different types of bacteria live in harmony, with the good bacteria keeping a tight control on the bad. Normal levels of bacteria, or flora, in the gut protects against invaders, undigested food, toxins, and parasites. It keeps the gut wall protected, takes an active part in the digestion and absorption of food, and is essential to the immune function.

It helps to transport vitamins, minerals, water, gases, and other nutrients through the gut wall into the bloodstream. The bacteria also actively synthesizes various nutrients.

When the good and bad bacteria in the gut get out of balance also called a dysbiosis (i.e. more bad than good), a whole host of negative reactions can occur in the body.

Undigested foods can leak through into the bloodstream causing food allergies and intolerances, vitamins and minerals may not be absorbed, leading to deficiency, causing the bad bacteria to produce a whole host of toxins, and the immune system to not function properly.

 

Bloating, constipation, gas, diarrhea, acid reflux, pain, burping?

It’s NEVER “normal”.

Do you often experience bloating, gas, constipation, acid reflux, burping or bouts of diarrhoea?

It is so common for so many people that we have grown to believe that it’s “normal” to have frequent or chronic digestive issues. It’s very important to understand that it is not only “not normal” but it’s detrimental to your immune system (remember, this is where the immune system starts) and therefore also your thyroid health.

If you look at the picture on the left you see villi; these are hair-like projections located in the ileum – which is a part of the digestive tract.

 

Autoimmune Specialist Melbourne - villi

Normal Villi (left), Inflammed Damaged Villi (right)

 

 

 

 

 

 

 

 

 

The villi are instrumental in digesting carbohydrates, proteins, and fats without causing irritation of the intestinal walls.

The villi are also responsible for the absorption of the vitamins and minerals from the food we eat. The picture on the right is showing you a damaged form of the villi which is common in people with chronic digestive issues.

When we say “chronic” it does not have to mean you must be in a constant and debilitating pain – it just means you are frequently (say minimum twice per week) challenged with any of these: constipation, diarrhea, gas, bloating, acid reflux, burping or intestinal pain.

 

What is “leaky gut” and why does it matter.

The intestinal walls are often irritated in those with intestinal permeability also known as “leaky gut”.

The term “leaky gut” is a non-medical yet very real and descriptive way of saying that the lining of the intestines is damaged and undigested food particles “leak out” to the blood stream and create havoc in the body.

This havoc is largely created by the immune system launching an attack on one’s own body parts when there is food “leaking out”.

Some of the food particles, like gluten, are said to look very similar to the thyroid gland cells and this is why so many people with thyroid conditions do well when they stop ingesting gluten.

 

Autoimmune Specialist Melbourne - leakygut

 

Autoimmune disease and a compromised gut create a vicious cycle.

A person suffering from an autoimmune disease invariably has gut issues.

The more inflammation in the autoimmune system, the more severe the gut issues. In a self perpetuating vicious cycle leaky gut flares up autoimmune conditions, which in turn further damages the gut lining.

Diagnosing leaky gut is not easy and the list of symptoms can be very long. It includes conditions like constipation, intestinal pain, diarrhoea, headaches, skin problems (acne, eczema), frequent colds, stubborn weight gain, urinary tract infections, insomnia and the list goes on.

Things that have a negative effect on gut flora:

Antibiotics and other drugs.

Diet, especially sugar and processed food.

Diseases.

Stress.

Other: physical exertion, age, alcoholism, pollution, etc.

 

Why do I need to change my diet?

Diet is an important component of a person’s health. The food that one consumes affects the type and amount of bacteria in the gut, the functioning of the immune system, and vitamin and mineral levels, among other things.

Poor diets can lead to improper digestive system functioning, food allergies and intolerances, vitamin and mineral deficiencies, and toxins leaking into the bloodstream and therefore, into the brain and nervous system.

All of these things can lead to a plethora of different health problems ranging from autism, depression to thyroid dysfunction.

When we change our diet, we start to cleanse the body. We begin to repair the gut lining, dispose of built up toxins, restore immune system function, and we see our health starting to shift.

Symptoms such as weight gain, fatigue, anxiety, constipation, difficulty concentrating, diarrhea, insomnia and so on start to disappear. Once the immune system is repaired, the thyroid is no longer under any attack and our body can heal.

 

A stricter diet is often necessary.

If you have been diagnosed with an autoimmune condition like Hashimoto’s or Graves’ Disease, it’s very likely that a simple diet improvement might not be enough at this point.

Generic advice dispensed by mass media, like “eat whole food”, “unprocessed” and “local” might not be enough.

Food allergies and intolerances may be simmering away which need to be uncovered so digestive issues can be resolved.

That’s what I’m here for your Naturopath Autoimmune Specialist Online Australia  – to decode it all and formulate a plan that works for you!   So, CLICK HERE to book in for video consult to get you started today.

Thyroid Disease Treatment – Online Naturopath Australia

Thyroid Disease Treatment – Online Naturopath Australia

Thyroid Disease Treatment Online Naturopath Australia 

Why are so many thyroid conditions not diagnosed properly?

 

 

Your thyroid, a butterfly-shaped gland in your neck below your Adam’s apple, is your chief gland of energy an metabolism and is like a master lever that fires up the genes that keep cells doing their jobs. You can think of the thyroid as a fundamental mechanism in a complex machine, as every cell in your body has thyroid hormone receptors. – MBG

Thyroid Disease Treatment Online Naturopath Australia – Health practitioners who really understand thyroid health are disillusioned by the standard mainstream medicine diagnosis and treatment of thyroid conditions and their unwillingness to change and improve the way they do things.

So why are so many of us flying under the thyroid radar? Why are so many of us undiagnosed in spite of feeling run down, fatigued, moody, struggling with weight, anxiety, depression, hair loss and infertility?

There are many reasons, but let’s just focus on the key ones:

1. Incomplete tests 

You probably know this by now that the “standard thyroid test” a traditional doctor would ask for is TSH (thyroid stimulating hormone) and T4 (this is just one of the hormones produced by the thyroid).

Unfortunately, we know today that this is a very inconclusive way of making a thyroid diagnosis. Many people have a “normal” TSH and T4 in spite of showing all signs on hypo- or hyperthyroidism. However, when a complete tests are done like T3 (this is the bio-available active hormone that our body cells have receptors for), reverse T3 and antibodies called TPO and TGB – only then a diagnosis can be completed.

Many of my clients have TSH, FT4, FT3 which are normal even though they feel really unwell and compromised. They often have thyroid antibodies (TPO, TG) which can be quite high. This means that their immune system is constantly attacking their thyroid gland and breaking it down.

 

2. TSH “normal” range is set as 0.5 to 5.0

Most endocrinologists are, sadly, still basing their diagnosis on outdated education and are not even aware of the revised range, which the American Association of Clinical Endocrinologists recommends which is 0.3-3.0.

Most holistic doctors and functional medicine practitioners however believe that this should be further revised to be in the 1.0 – 2.0 range.

 

3. Total T3 instead of Free T3

This is another mysteriously overlooked thyroid health marker – if a doctor orders the T3 test (too often, they do not), it’s most often Total T3 and not the Free T3.

Free T3 means it’s the unbound or bio-available T3 hormones that you body receptor can actively use – receptors are like parking lots that are waiting to be filled up with T3 to function properly.

Total T3 consists of both bound and unbound T3 and is a useless measurement as we just want to know how much FREE T3 there is.

 

4. Ignorance and outdated practices 

You might be asking “so, why are doctors not getting updated with this information?”.

Good question. Partly due to an outdated approach that never got enough attention to be changed (although that’s changing now with many thyroid advocate groups pushing for it).

Another reason is that most endocrinologists (the doctor looking after hormonal health, including the thyroid) are too busy with the diabetes pandemic and have therefore little time and willingness to learn more about the thyroid.

 

So this is what I do for you as an Online Client anywhere in Australia. I get this all sorted for you and work out a plan to get you feeling fantastic again! Thyroid Disease Treatment Online Naturopath Australia  – Click here to book now