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Hacking your hydration and minimising stress

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Our bodies are made up of about 60% water, and every system depends on water. Yep, water
serves a number of essential functions to keep us all going.

Generally, health authorities commonly recommend eight glasses, or about about 2 liters, of water per day. This can varying a lot depending on whether you are spending time in hot climates, excessive sweating during exercise, individual body weight and also if you may have been experiencing diarrhoea

If you are urinating every 2-4hrs and the urine is light colored with significant volume, then you are probably pretty well hydrated.

However, did you know that being dehydrated can  lead to fatigue, headaches and cause stress? Yep, stress.

 

Studies have shown that being just half a litre dehydrated can increase your cortisol levels. So by not giving your body the fluids it needs, puts extra stress on it.⁠ No thanks!
⁠

We all get told to drink more water. We know we need to stay hydrated, and having a fancy drink bottle has become a way to save our planet as well as having become a fashion statement. But what about if you just don’t like drinking water? What is you find it tasteless and boring?

Well there is a simple way to hack your hydration…

Say hello to herbal tea. Your tasty, health promoting dehydration cure! Tea
⁣
So does herbal tea really count as water? You bet! Many people find water boring. But when herbal hydrates just like plain water, life gets sooooo much better.

Along with the water in fruit and vegetables, herbal tea contributes to your recommended daily intake of water. So herbal tea has 2 benefits. It is hydrating, as well as being packed with vitamins, minerals, and antioxidants and have shown to provide many short and long-term health benefits.

Herbal tea is made by steeping herbs, flowers, roots or a combination . There are hundreds of different herbal teas you can drink, all with varying tastes and benefits. These benefits can range from treating a cold to relieving stress, to anti-aging properties. In addition, herbal teas do not contain any caffeine.

We choose to stock One Leaf At a Time Organic Teas, not only because the blends have incredibly tasting combinations, but also because of their therapeutic benefits. So we get great taste, stay hydrated and also experience the health benefits in every cup.

One Leaf At A Time is dedicated to helping you achieve your daily fluid intake by providing you with healthy, delicious alternatives to filtered water.

It was after completing her BioMedical and Naturopathy degree and commencing her own practice that Candace Borg created OLAAT  with a purpose of providing the general public with an organic tea  range that were not only delicious to drink, but also therapeutic. The OLAAT range have teas to cater to many individual needs, including helping you:

  • Improve Digestion
  • Relieve Stress
  • Aid sleep and relaxation
  • Boost the immune system
  • Enhance mood
  • Assist during pregnancy
  • Improve skin health and appearance
  • Support health and wellbeing

Now, until the 2nd of March 2020 we are offering our loyalty members and blog readers a 20% OFF all Teas and Tea accessories in store and online. Simply mention this blog post in store to one of our staff members or use the code LOVETEA at the check out.

If you have any questions for our Naturopath regarding water intake or the use of herbal teas, be sure to pop your questions below!

Resources: Webmb and USGS Water Science school.

MAKING A DIFFERENCE WITH EVERY BREW

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It is estimated that there are well over one million coffee pod machines in homes across Australia. And it is calculated that over 131 billion pods could still be making their way into landfill each year.

Think about it….

Do you drink 2 pod coffees a day?

Or maybe you are making coffee for you and friend, or a partner. That’s 730 capsules a year!

 

Crema Joe

At NNT we are committed to making it easy for our customers to be able to make choices that support the beautiful earth that we live on. We do this by sourcing products that best represent our philosophy of being vegan, ethical, healthful (free from chemicals and toxins), as local as possible and with as minimal impact on the planet as possible.

Our choices affect the world around us. Simple. And when our customers began asking us for better options when it came to satisfying their in home coffee making ritual, we hoped right onto it.

And Crema Joe is who we found!

Crema Joe is an Australian owned business passionate about helping you get more from your daily cuppa and the proud Australian distributor of the eco-friendly SealPod reusable coffee pods

After being confronted with so much waste from their own Nespresso® machine after a family gathering, ethically minded coffee lovers Kayla and Piers Mossuto were eager to find a to sustainably continue to enjoy their coffee.

After spending months researching and product testing, the pair discovered an innovative stainless steel pod design that was compatible with their Nespresso® machine and infinitely reusable.

Wanting to spread the word and help others reduce the environmental impact of their coffee pod machines, Kayla and Piers launched Crema Joe – a coffee-centric online store with a conscience

Their mission is to put an end to single-use coffee pods by providing the most eco-friendly choices for coffee lovers everywhere.

The SealPod reusable coffee pods are designed to last a lifetime, so you can reduce your environmental impact with every brew. They are made of 100% stainless steel that are sealed with either biodegradable (best for brewing tea) or recyclable aluminium sticker lids (best for brewing coffee)

 

 

It’s time to embrace conscious consumption, because satisfying your coffee cravings and promoting minimal waste is possible with Sealpod coffee pods! Join the sustainable coffee pod movement and the fight against waste.

By switching to reusable coffee pods, that’s 730 less single-use pods floating around in places like our oceans 500 years from now. And that’s just 1 person, over 1 year. Can you imagine the positive impact we can make collectively?

**Tips for recycling**

Yes, SealPod Espresso Lids are recyclable! If your local recycling facility are unable to sort items of this size, simply collect them in an aluminium can, squeeze it shut when full, and place in your home recycling bin.

Ayurvedic Bliss Balls

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Turmeric

As the festival season approaches at lightening speed, it is a smart idea to have some quick and simple recipes on hand for those days of entertaining and socialising. Thanks to our friends at Metagenics we have recipe for some easy-to-make bliss balls that are nutritious and perfect for those holiday catch ups.

These balls have Turmeric as the secret ingredient, which is a well known Ayurvedic herb and the main spice in Indian curry dishes giving it a vibrant yellow colour.  It has been used for thousands of years as a spice and medicinal herb and is argued by many to be the most powerful herb on the planet. The health benefits are incredibly vast and it’s potential to fight and possibly reverse disease is very thoroughly researched.

Turmeric is renowned for it’s powerful healing properties, which are largely attributed to the compound Curcumin. Curcumin is the active ingredient in Turmeric and has a large list of health benefits for the body and brain.

It has high anti-inflammatory and antioxidant qualities all of which can assist with:

  • Managing blood clots
  • Aiding depression
  • Combating nerve, joint and muscle pain and inflammation
  • Boosting skin health
  • Regulating cholesterol and more.

So whip up a batch of these super simple Ayurvedic Bliss Balls to have on hand when guests drop in or when that sweet tooth hits.

Turmeric Bliss Balls

Ayurvedic Bliss Balls

Ingredients

  • ½ cup almond butter
  • 2 teaspoons Turmeric powder
  • pinch of black pepper
  • 1/2 teaspoon of cinnamon
  • ¼ cup Cacao nibs
  • ¼ cup Raw gluten free oats
  • 1-2 teaspoons of maple syrup, depending on preference

Method

  1. Mix all ingredients together in a bowl.
  2. Take one tablespoon of the mixture and form into a tight ball. Place on a plate or baking sheet.
  3. When all balls are made, refrigerate for at least 30 minutes.

 

Resource: www.metagenics.com.au

Ladies, have you done a breast check lately?

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Breast Check

When was the last time you did a breast check? Approximately 53 females are diagnosed with breast cancer every dayin Australia* (and 164 males each year*). Early detection greatly increases the chances of successful treatment.

October is Breast Cancer Awareness Month, and it is particularly personal for us here at NNT.

This month we take special care in honouring Anna Borg, the darling mother of Candace Borg, the brains behind Northcote Natural Therapies and our Naturopath. Anna lost her very tough battle to breast cancer in 2017.  And with this month, on October 24th being the celebration of her birthday, we want to take this opportunity to remind our community of the importance of monthly self-breast checks. 

We are here to help you to understand what’s normal and what’s not for your body.  So if you haven’t performed a breast check this month, it’s time to hop to it! And don’t forget to remind all of the women in your life to do the same.

With the help of our friends from Juju, below is a quick guide on how to do a breast check at home. We have provided a clear guide of what to look out for and when to see your doctor.

How to do a breast check at home

We should all perform a breast check at home every month, from our twenties onwards. It’s recommended to check your breasts while in front of a mirror and when lying down to get a full picture. Getting to know your body is a important as it can make spotting any signs abnormalities much easier. One thing to remember is….

“breast checks are not as scary as they seem”

 

breast check

Here are the steps:

Step 1: Standing in front of a mirror, place your hands on your hips and press firmly to tense your chest muscles. Observe your breasts and nipples. Notice their shape, colour and contour. Check for any redness, rashes, swelling, dimpling or nipple discharge.

Step 2: Still standing in front of a mirror, raise your hands above your head. Take note of the same things you did in Step 1. Where there any changes?

Step 3: Feel your breasts when standing. It is recommended to do this in the shower while your skin is slippery. Use the pads of your fingers or a flat hand to press gently in a circular motion on your breasts. Do this one at a time, moving around the outside (including the armpit and up to the collarbone) and working into the centre. Observe any thickening, lumps or painful areas. If you do notice any, have them evaluated by your doctor.

Step 4: Check your breasts when lying down – this can make it easier to feel abnormalities, as the breast tissue spreads out over the chest wall. When lying on your back, place a pillow under your right shoulder and place your right hand behind your head. Use the pads of your fingers to press gently in a circular motion on your breasts one at a time, moving around the outside (including the armpit and up to the collarbone) and working into the centre. Observe any thickening, lumps or painful areas. Repeat on the left breast, and if you notice any abnormalities, have them checked by your doctor.

breast check

 

When you should see your doctor

When it comes to your breast health, it’s always better to be safe and discuss any abnormalities with your doctor. You should see your doctor if you notice:

  • New breast lumps or hardened areas
  • Breast dimpling or puckering
  • Changes in the shape or colour of your breasts or nipples
  • Persistent breast or nipple pain, itchiness or rashes
  • Nipple discharge

When do you need to get a mammogram?

From the age of 40, it’s recommended that we have a mammogram every two years. This is to check for smaller abnormalities  that you or your doctor may not be able to see or feel. In Australia, screening mammograms are provided free of charge to women over 40 every two years – depending on which state you live in.

Understanding breast cancer risk factors

The biggest risk factor for breast cancer is being female, although there are a small number of males who develop breast cancer (1 in 657). Our chances of developing breast cancer also increase with age, with most cases of breast cancer occurring in women after menopause. Family history and genetics also play a major role, as does if you have been diagnosed with breast cancer earlier in life. So if you have known cases of breast cancer in your family, this is even more reason to stay on top of your self-breast checks.

So are there any lifestyle changes we can make to lower the risk of developing breast cancer?

Yes, there are definitely things we can do to minimise our potential risks of developing  breast cancer. These include:

  • Maintaining a healthy weight – aim to keep your BMI between18.5 to 25 kg/m2, and keep your waist circumference of below 80 cm (31.5 in).
  • Living an active lifestyle and exercising regularly
  • Limiting your intake of alcohol to no more than 1 standard drink per day
  • Not smoking

Certain hormone replacement medications are also associated with an increased risk of breast cancer, so be sure to discuss this with your doctor.

Be breast aware

Being breast aware and understanding what to look for during your monthly breast checks is imperative for early detection and treatment. Get to know your body, check your breasts every month and encourage all of the women in your life to do the same!

Is it time to Detox?

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Detox Detox. Most people have heard of the term. Maybe on TV, in magazines, or from your friends…..Maybe you have even detoxed yourself? But why has it become so popular and why should we detox?

What is Detoxification?

Detoxification is a process that your body undertakes every day. It is consistently eliminating stored toxins from food, the environment, from chemicals in household cleaning products and personal care. Your body’s main priority is to maintain a healthy balance and constantly return to homeostasis. Amazing, huh?

The human body has evolved incredibly since prehistoric times to adjust to the ever- changing modern world. The problem is, the toxins in our world are evolving faster than us humans.

This increase in toxic load on our system places a major burden on our body’s ability to clear out these toxins. Most of us would agree that we want to support our body to effectively and efficiently eliminate the toxins we are exposing ourselves to.

How do we know if we need to Detox?

Detoxing might be on the agenda because you want to look and feel even healthier! Or maybe you have noticed some signs or symptoms that indicate your body may be suffering from the burden of toxins and is crying out for a good detox?

Here are some signs that indicate you may need to detox:

  • Weight gain or difficulty losing weight
  • Skin problems
  • Digestive complaints
  • Hormonal imbalances
  • Neurological conditions
  • Poor energy
  • Food intolerances

Factors that increase the need to detox:

  • Exposure to pollution and chemicals
  • Exposure to new cars and new furniture
  • Smoking, alcohol and coffee consumption
  • Diets high in saturated fats, refined carbohydrates, processed and packaged foods
  • Fertility and pre-conception care
  • Overweight or obesity

What’s Involved in Detox?

Detoxification Programs are very individual. They will involve reducing the toxins that you are exposed to daily and strengthening the function of your detox at the same time. This allows the organs to process and eliminate toxins stored in your body as they are being released. This is known as reducing the toxic burden and improving your toxic resistance, thereby enhancing your ability to cope with toxins. A detox can greatly improve your overall health and wellbeing.

Here are some ingredients that can help promote your detoxification abilities:

  • Milk thistle, green tea, gardenia: Stimulate the liver, enhancing the elimination of toxins.
  • Dandelion, ginger, meadowsweet: These herbs regulate healthy digestion by increasing digestive juices and enzymes.
  • Glutamine and zinc:Nutrients to protect and heal the gut.

It is important to note that there are many kinds of detoxes availableyou’re your practitioner will recommend a Detox Program that is tailored to suit your individual health needs.

Important factors to consider when Detoxing

The aim of the game when detoxing, it is to reduce the toxic load that your body s being exposed to on a daily basis. Your Practitioner will recommend a detox diet to encourage clean eating and reduce your exposure to dietary toxins. This diet will be rich in fresh fruit and vegetables, and contain alkalising and anti-inflammatory foods.

It is just as important to remove other “toxins” from your daily life that may be affecting your health. Stress is a major factor that may need addressing. As well as household chemicals, personal care items, cleaning products, and plastics used for food containers and water bottles. All these items can contain harmful toxins that wreak havoc on the body and disrupt its beautiful ecosystem. It is our philosophy here at NNT that developing and maintaining good health requires an all-inclusive approach. That is why our retail space is stocked full of chemical and toxic free cleaning products, personal care, skin care and household good that are safe for you and safe fpr the environment.

The New You

Undertaking a regular detox may enhance your health and wellbeing, improving quality of life. Many people schedule a detox every six or twelve months for optimal health to help improve the balance between your body’s toxin burden and its detox capacity. By the end of your Detoxification Program you will be looking good and feeling great.

**Disclosure** This information is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.

This blog was inspired and created with the assistance of Metagenics. 

 

Why carbs do not make you fat!

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Often there is a perception that carbohydrates are the enemy, it is thought that they can make you fat or prevent weight loss. Typically when people go on diets the first macronutrient to get cut is the carbohydrate. This can lead to unsustainable weight loss and yo-yo dieting. The reason why people lose so much weight when they limit carbohydrates is because for every molecule of carbohydrate there are three molecules of water, so typically you are losing water weight. New studies show that carbohydrates can be beneficial for weight loss. One study placed participants on a high carbohydrate whole-foods plant based diet (Wright, Wilson, Smith, Duncan and McHugh 2017). It was found that those who went on the high carbohydrate diet lost more weight than the group who did not. The benefits are thought to be due to the consumption of whole sources of carbohydrates (e.g. brown rice, potatoes, oats, legumes, beans); these foods are capable of balancing blood sugar levels and promoting feeling of fullness. Whole plant foods are lower in energy density but larger in volume; this means you can eat more food for fewer calories, leading to greater feeling of fullness. Typically vegetarian or vegan diets tend to be lower in calories than non-vegetarian diets (Thedford, K, & Raj, S 2011). As a result vegetarian and vegan individuals have a lower BMI than those who follow a standard Western diet (Farmer et al 2011). Funnily enough majority of their diet comes from carbohydrates, in the form of vegetables and fruits!
Carbohydrates are so necessary for life and energy. They are what fuel our energy pathways and brain function. Instead of focusing on restricting foods, aim to focus on a nutrient-dense approach to weight management. Basing your diet on whole-foods such as fruits, vegetables, starches (brown rice, potatoes, beans, legumes), nuts and seeds provides the right nutrients for your body. While you may not lose weight rapidly, weight loss may be more gradual and sustainable and is better maintained over time, not to mention your food will be more enjoyable (Berkow, Barnard, Eckart & Katcher 2010).

By Stacey Grist AKA the Plant Nutritionist

Reference:

Berkow, SE, Barnard, N, Eckart, J, & Katcher, H 2010, ‘Four therapeutic diets: adherence and acceptability’, Canadian Journal of Dietetic Practice & Research, vol. 71, no. 4, pp. 199-204. Available from: 10.3148/71.4.2010.199. [25 May 2017].

Farmer, B, Larson, BT, Fulgoni, VL, Rainville, AJ, & Liepa, GU 2011, ‘A Vegetarian Dietary Pattern as a Nutrient-Dense Approach to Weight Management: An Analysis of the National Health and Nutrition Examination Survey 1999-2004’, Journal of the American Dietetic Association, no. 6, p. 819.

Thedford, K, & Raj, S 2011, ‘Research: A Vegetarian Diet for Weight Management’, Journal of the American Dietetic Association, vol. 111, pp. 816-818. Available from: 10.1016/j.jada.2011.04.014. [25 May 2017].

Wright, N, Wilson, L, Smith, M, Duncan, B, & McHugh, P 2017, ‘The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes’, Nutrition & Diabetes, vol. 7, no. 3, p. e256. Available from: 10.1038/nutd.2017.3. [14 April 2017].

 

 

 

Beat winter cravings with these delicious breakfast muffins.

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Now that the weather is significantly on the chilly side, are you struggling to leave the warm confines of your bed in the morning? I know I am. Do you find that you are rushing off to work without a satisfying breakfast because you’ve pressed snooze a couple of times too many? Alternatively, do you find it’s the afternoon snack time that you haven’t had a chance to adequately prepare for and are instead reaching for a sweet comfort food to boost your energy or make you feel warm?

As winter draws in around us, particularly if your activity levels drop off, it is not unusual to start craving more refined carbohydrates, sugary foods and heavy meals to make the body feel quickly warm. Of course, these empty foods will only provide a temporary relief, before causing rebound sluggishness, depleting the body of important nutrients and creating a cycle of continual cravings.

I have recently had a request for some recipes that are free from refined sugar but delicious enough to feel like a treat. I’ll start with this amazingly delicious and nutritious breakfast muffin offering. It pretty much is your morning muesli option in muffin form. Although of course it is optimal to sit and relax and mindfully enjoy your morning meal, it is better to have something nutritious to take with you than nothing at all. This will stop you ravenously searching for a snack attack at 10am. These also work great for an afternoon tea snack as they pair beautifully with a cup of tea. Make up a batch or two on the weekend and feel sorted for the week ahead!

As always please use this as a base recipe and adjust and experiment to your heart’s content.

Ingredients

  • 1 cup of raw muesli or plain rolled oats (use millet flakes for a GF option)

    1 cup Milk (of your choice)

    2 tbsp of Apple cider vinegar

    ½ cup sunflower seeds and pumpkin seeds

  • ½ cup shredded coconut (optional)

1 tbs ground flaxseed whisked with 3 tbs water

  • 1 cup + 2 tbs oats ground into flour
  • ½ tsp bi-carb
  • 1 tsp baking powder
  • ½ cup butter or coconut oil (melted)
  • 1 banana mashed
  • 1/2 cup apple, grated.
  • 1 tsp cinnamon
  • ¼ tsp salt

Optional extras:

  • If a sweeter muffin is desired, ¼ cup of currants or sultanas or frozen berries can be added to the soaking ingredients at the start.
  • I like to warm mine up by adding plenty of ground spices – 1 tsp of mixed spiced, 1 tsp dried ginger, ½ tsp of turmeric powder and a pinch of black pepper.

Method

  1. Soak the first 5 ingredients for an hour in a large mixing bowl.
  2. Preheat oven to 180°
  3. Prepare muffin trays
  4. After the initial ingredients have finished soaking, add the mashed banana, butter/oil, grated apple, and egg and mix well.
  5. Sift the flour, bi-carb, baking powder, cinnamon and salt into the bowl, and stir until just combined.
  6. Spoon into muffin trays and bake 10 – 20 muffins until skewer comes out clean.

Muffins can be stored in an airtight container in the fridge for 5-6 days or frozen and thawed individually.

By Naabi Methé (BHSc Nat).  For more health tips, head to commongardenhealth.com

What’s with all the hype around fermented foods?

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Fermented foods are simple to make at home, generally use inexpensive ingredients, and greatly improve the nutritional intake and health outcomes of people that consume them regularly.

Long before probiotics became a buzzword, lacto-fermented (lactic acid fermented) foods were producing beneficial bacteria to aid digestion, improve nutrient absorption and support immune function throughout the world. In fact it is difficult to find a culture on Earth that does not have its own fermented delicacy, whether it is fruit, grain, vegetable, legume, dairy, fish or meat based. Hippocrates (c450 BC- c380BC) famously prescribed yogurt to his patients to cure diarrhoea and other intestinal disorders. We now know that the beneficial microorganisms or probiotics that flourish in fermented goods are largely responsible for these health benefits.

Probiotics are beneficial microorganisms or bacteria, which in the body reside in the gastrointestinal system (mouth, stomach, intestines and colon) as well as the vaginal canal. Externally, microorganisms are everywhere and consist of both beneficial bacterial species (probiotics) and pathogenic bacterial species (listeria, e.coli, salmonella etc). By ensuring regular consumption of the beneficial species and a fertile environment for them to thrive in we can ensure that the pathogenic species do not take over and cause negative health effects.

This is where fermented foods rather than probiotic supplements really come to the fore. 20-40% of selected strains of probiotics make it through the stomach into the gut, with the main obstacles being gastric acidity and the action of bile salts. Recent research shows little evidence that probiotic bacteria adhere to the mucosal walls in the intestine, so they only temporarily work on the gut before being eliminated. Fermented foods are thus a practical, simple and affordable way to regularly consume beneficial probiotic cultures.

In addition to the well-documented probiotic benefits of fermented foods, fermentation also greatly increases the digestibility and bioavailabilty (ease of absorption) of the nutrients within the ingredients making them powerhouses of antioxidant and anti-inflammatory nutrients.

Fermented vegetables also increase the amount of beneficial fibre in the diet. Dietary fibre is an important factor in many aspects of health, particularly lowering blood cholesterol levels; improving glucose metabolism (to provide sustained energy release and avoid sugar cravings); prevent constipation (by supporting appropriate gut motility); and providing a hospitable environment for endogenous (made within your body) beneficial bacterial species to thrive and outcompete pathogenic species.

Fermented foods such as sauerkraut, kimchi, miso, yoghurt, etc are now readily available at most grocery stores. However if you would like to learn how simple and easy it is to make your own, please consider booking into our next fermenting workshop at Northcote Natural Therapies on 13th June.

Your Fermenting Friend,
Naabi Methé (BHSc Nat).

Buddha Body Care Products at Northcote Natural Therapies

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Buddha Body Care is an Australian owned and Australian made company that is fueled by passion. Founded in 2012, Buddha uses uncompromisingly ethical ingredients, practices and sustainability to deliver simple yet luxurious vegan and palm oil free products beneficial for the mind, body and spirit. Their mission is to offer the very best quality skincare products that they can – an alchemical fusion of organic natural oils, essential oils, botanicals, clays and precious gifts from Mother Earth.

In an increasingly busy world, they offer products that will carry you away momentarily, offering a glimmer of simple indulgence. Suitable for everyday use for all skin types, each product is made with you in mind. They encourage you to delight in the joy of uncomplicated daily rituals and to nourish your skin in the best way possible.

Every day we have the power to create the world we wish to see – our actions have a domino effect. Buddha Body Care’s products support a world where women feel honored and cared for, where the Earth is respected and appreciated, and where all inhabitants are safe and free from harm. They make it easy for you to support this world also, offering luxury products that are affordable and sustainable.

Gently cleanse away dirt and grime with our French Clay Cleansing Bar, sooth and deeply nourish your skin with our Fabulous All Over Body Oil. Enjoy a moment of refreshing clarity with our Divine Cleansing Oil designed to clear the mind and clear the skin. Our products offer more than a daily regime, they are an experience in and of themselves.

Radiate and glow naturally. Support a positive movement. Join us in the world of Buddha Body Care.

Always:
~ Organic & Natural
~ Palm Oil Free
~ Vegan Friendly
~ Non Toxic
~ Essential Oils
~ Australian Made
~ Handmade

Check their products out here!

Providing you with vegan products you know you can trust,

NNT staff
xx

Could you improve your digestive hygiene?

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By Naabi Methé, Naturopath.

BHSc (Nat), mNHAA.

Digestive complaints are a common problem in our modern lives, and a regular topic of conversation in Naturopathic consultations. The complex and important mind-body connection that occurs during the process of eating and digesting means that when the mind is stressed or not present, the digestive process may be 30% to 40% less effective. This can contribute to digestive stress such as bloating, flatulence and bowel irregularities. So before you assume you have a dietary intolerance and contemplate forking out for expensive allergy testing, take a moment to consider your digestive hygiene. Digestive hygiene doesn’t refer to the amount of dirt in your food, but rather how much support you offer your body to digest appropriately. It is also sometimes referred to as mindful eating.

 

Did You Know?

  • Digestion starts with the brain and the 5 senses; specifically the sight, smell, taste and feel of your food.
  • Slowing down and giving yourself time to savour your food allows the body the chance to switch into the parasympathetic nervous system mode (PSNS) also known as the ‘rest and digest’ system.
  • The PSNS acts to slow the heart rate, redirects blood to the digestive organs and relaxes the sphincter muscles of the gastrointestinal tract to promote better digestion.
  • The sympathetic nervous system mode (SNS) is the system responsible for the ‘fight or flight’ response.
  • The SNS is activated by stress, worry, caffeine, being in a rush; basically anything that causes the heart rate to increase – for many people this can be a constant everyday experience.

 

Chew Well

Thorough chewing is important for the breakdown of carbohydrates, protein and fats in the mouth and helps to reduce the workload of the digestive organs. Proper chewing increases the secretion of digestive enzymes in the mouth, stomach and small intestine, and helps to absorb all the wonderful nutrients from your food.

 

Tips To Improve Your Digestion:

  • Slow down and sit when you eat.
  • Don’t eat while watching a screen (computer, TV, mobile) as it can increase your SNS response.
  • Take the time to savour the sight and smell of your food. This gives your brain the opportunity to send messages to your mouth and stomach to start producing and secreting digestive enzymes.
  • Take smaller bites and hold the food in your mouth for a couple of seconds before chewing to get you salivating.
  • Thoroughly chew each bite of food. This lessens the load on your stomach to further break down .
  • Savour the flavours in your food.

 

Eating mindfully does not mean that you have to eat in silence and solitude. By all means, enjoy your meals with family and friends and enjoy the benefits of mindful eating and better health together.