11 minute read
Natural health on a budget and without supplements
BY DIANA ARUNDELL – NATUROPATHIC PRACTITIONER
As with medications, there is a time and place for nutritional and herbal medicine supplements, however not everyone has access to these due to financial constraints or they may be unable to take tablets or liquids. Also similar to medications, supplements are very beneficial for shorter term treatment but we also need to take control of our own health for long term sustainability. Here are some diet and lifestyle tips to improve and maintain health naturally, for long term health and wellbeing.
Nutrition is our biggest foundation of health care as humans. Medicine is sick care and food is health care. To make sure we a creating the most solid foundation we can with our diet, it’s best to choose food that is seasonal, locally grown, plant based and is as fresh as possible and needless to say, as unprocessed as possible. There are many healing foods available such as locally produced honey and many medicinal herbs that can be snipped straight from the garden and steeped in boiling water as a tea. Consider ginger for warmth and circulation, sage for sore throats, coughs and night sweats.
Drinking plenty of clean water with sliced lemon can support digestive function and with a pinch of pink salt with the lemon, can work as electrolyte support. Nutrition and digestive function go hand in hand. The better our digestive function is the better our absorption which translates to our cells having access to nutrients needed for energy production, hormone manufacture and brain function. Eating in a relaxed state rather than a stressed state can improve blood flow to the digestive system and improve function, as can chewing food well and being mindful when eating. Some people find their digestive health improves when it also has a rest such as having a 12 hour fasting window between dinner and breakfast. Others function better when grazing on smaller meals all through the day. The right option is the one that feels best for your body.
Time is our most precious commodity and how we choose to spend our time can impact our long term health physically, mentally, emotionally and spiritually. Resting when the body needs it rather than continually pushing on, and regular quality sleep is imperative to overall health. Fresh air, sunshine, spending time in nature whether it’s near water or trees can be healing on many levels and actually allowing bare feet to feel the sand, grass or soil can improve antioxidant status. Stopping to truly breathe in the beauty in all it’s forms, of the planet we are blessed to be visiting is not only free, it’s available in every moment if we choose to see it.
Managing stress is an important part of maintaining good health. Recognising we are feeling out of balance is the most important part and this is as simple as noticing if we are feeling consistently unhappy or exhausted. Taking time to tune within is important and often over looked as we focus on the physical. Meditation, mindfulness, listening to music, taking a bath and relaxing can offer space to explore within. Learning techniques to improve resilience to stress so we can deal with adversity is also important long term. Recognising and not collapsing into drama is another skill that can significantly reduce emotional stress.
Present moment awareness/mindfulness can significantly reduce feelings of stress and improve the quality of many experiences, both the mundane and the extraordinary ones.
Building genuine connections with other people is vital for health and wellbeing. Reconnecting with old friends, meeting new people and focusing on healthy relationships can be incorporated into outings in nature, creative get togethers or going for walks and exploring new things and places.
Life is actually meant to be fun and enjoyed. I’m pretty sure we didn’t come here to be miserable and not have a good time. Find experiences that create laughter and happiness and when you find yourself in a happy mood, move more in that direction and follow the momentum.
Movement for the body and mind is also very important for health and wellbeing. Use it or lose it refers to muscles including the heart, brain and memory. Find ways to move the physical body that are enjoyable such as dancing, exploring new bush walks, tai chi, yoga, beach walks, bowls, paddling, golf. Moving the body helps circulation, elimination, sleep, mood and maintaining a healthy weight.
Incorporating even one of the above suggestions will improve your sense of wellbeing even temporarily however incorporating many of these suggestions consistently will provide strong foundations for your health and wellbeing to flourish long term and may even reduce the need for pharmaceutical medications over time. It’s your choice
how fabulous you choose to feel and how you nourish your body, mind and spirit. Imagine feeling the best you possibly can and make choices to move in that direction one step at a time.
Diana Arundell is a university-qualified naturopath and consults from her Avoca Naturopath clinic. She has a special interest in fertility and pregnancy health, digestive health, immune function and family wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an accredited Journey Practitioner. For further information please contact Diana Arundell at Avoca Naturopath on 0410 465 900.
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Are you getting enough quality shut eye? 10 TIPS for a better night’s sleep
Along with the physical changes that occur as we get older, changes to our sleep patterns are a part of the normal aging process. As people age, they tend to have a harder time falling asleep and more trouble staying asleep than when they were younger.
Research conducted by the Sleep Health Foundation and published in the international Sleep Health Journal reveals that a whopping 33-45% of Aussie adults are sleep deprived most nights, causing fatigue and irritability.
Why do we need quality ZZZZ? Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right time can help protect your mental health, physical health, quality of life, and safety.
The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.
Here are 10 simple tips to help you get a better night’s sleep: 1 Get enough zzz. Aim for seven to nine hours of sleep, on average. Adults benefit from seven to eight hours sleep each night.
2Have a regular pattern. Keeping a regular sleep pattern can help with the quality of sleep. Try to go to bed and wake up at about the same time each day. Did you know: Individuals who sleep less than six hours regularly or more than nine or 10, are more prone to suffering illnesses. 3 Take technology out of the bedroom. The blue component of light suppresses melatonin which is the hormone which is needed to regulate and instigate sleep. This includes mobile phones, ipads and televisions. 4 Minimise stimulation. Avoid too much stimulation from about 8pm and onwards when the melatonin is meant to be naturally rising. Relax for at least an hour before going to bed. Try having a nice bubble bath, reading, talking with your partner, listening to quiet music, doing yoga, meditation or stretching are all great ways to relax. 5 Not too hot, not too cold, just right. Ensure your bedroom has a comfortable temperature, and that you are going to sleep on a good mattress using a good quality pillow and you are feeling safe in your environment. 6 Lose the coffee or nightcap.
Moderate your caffeine drinks and try not to drink coffee after lunchtime. Consuming alcohol close to bedtime can be stimulating and consequently disturb your sleep too. 7 Reduce H20 before bedtime. Limit the quantity of fluid you drink before bed, everyone’s bladder capacity is different, but as a helpful tip, avoid drinking large amounts of fluids close to bedtime, no matter what age. 8 Exercise regularly. Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however. Spending time outside every day can be helpful, too. 9 Don’t eat just before going to bed. Try to avoid a large amount of food for up to three hours before going to bed. Eating can wake you up as your stomach works on digesting a meal. 10 Seek help if you are having sleep issues. If you or a loved one is suffering from a chronic lack of quality sleep, it is advised that you seek assistance from a health care professional.
Resources: Sleep Foundation www.sleephealthfoundation.org.au
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Great Dental Care and Then Some
From their beautifully restored heritage cottage opposite Terrigal Lagoon, Drs Tony and Lisa Appleton have created a practice that offers a wonderfully successful blend of ‘old’ and ‘new’.
In the patient lounge the beauty and heritage features of the property can be enjoyed whilst relaxing in plush sofas with the latest magazines to read and a choice of complimentary drinks served up by Amy, the practice’s friendly patient co-ordinator. The verandah offers alternative seating with comfortable cushions, planting and views of the Gunyah’s lovely cottage garden. The two treatment rooms and sterilizing suite are all equipped with the latest equipment and technology, a reflection of Tony and Lisa’s commitment to provide only the highest quality of dentistry.
The practice is deliberately small and intimate. Only one patient is booked at a time to ensure each receives the full and undivided attention of the caring and supportive team. We treat our patients as we would like to be treated ourselves, and this 5 star customer service is at the centre of all we do.
Gunyah Dental is a family owned practice, ensuring continuity of care – our dentists are here to stay and have a vested interest in ensuring that the practice maintains its high reputation. With 60 years of experience between them, plus the back up support of an excellent team, Tony and Lisa are very well qualified to provide an extensive range of dental treatments of the highest quality, in the shortest time possible.
We offer flexible appointment times and an emergency service for our patients, with 24 hour telephone access to speak directly to our dentists.
We are delighted to provide gap-free treatment for DVA Gold Card Holders.
The practice has its own car park, which includes dedicated disabled parking and easy access to the practice via a gentle ramp.
If you would like to see what Gunyah Dental can offer you, please take advantage of our FREE initial consultation offer for readers of this magazine, or simply pop in for a chat. We are very proud of our practice and would be delighted to show you around!
168 Terrigal Drive, Terrigal, NSW 2260 info@gunyahdental.com.au gunyahdental.com.au (02) 4385 1838
