roe-health

Navigating Pregnancy: Understanding the Safety of Acupuncture

Wed, 10 Jan 2024 22:49:19 GMT

Pregnancy is a remarkable journey, filled with anticipation and joy. However, it also comes with its own set of challenges and questions, particularly when it comes to healthcare choices. One such question that often arises is whether acupuncture during pregnancy is safe. In this blog, we explore the considerations surrounding acupuncture and its safety during pregnancy.

Introduction

Pregnancy is a remarkable journey, filled with anticipation and joy. However, it also comes with its own set of challenges and questions, particularly when it comes to healthcare choices. One such question that often arises is whether acupuncture during pregnancy is safe. In this blog, we explore the considerations surrounding acupuncture and its safety during pregnancy.

The Safety of Acupuncture During Pregnancy

A Gentle Approach

Acupuncture, a traditional Chinese medicine practice, involves the insertion of thin needles into specific points on the body. When administered by a qualified and experienced practitioner, acupuncture is generally considered safe during pregnancy. In fact, many women find it to be a valuable tool for addressing various pregnancy-related concerns.

Potential Benefits

Acupuncture during pregnancy may offer several benefits, including:

- **Relief from common discomforts:** Acupuncture can help alleviate symptoms such as nausea, back pain, and fatigue.

- **Stress reduction:** Pregnancy can bring about increased stress; acupuncture sessions may provide a calming effect.

- **Breech baby correction:** Some women explore acupuncture to encourage optimal fetal positioning.

Safety Considerations

While acupuncture is generally safe during pregnancy, certain precautions and considerations are essential:

Qualified Practitioners

Always seek the services of a qualified acupuncturist with experience in treating pregnant women. Amanda Roe at Roe Health in Skibbereen, West Cork, is well-versed in providing safe and effective acupuncture during pregnancy.

Communication with Healthcare Providers

It's crucial to communicate openly with your healthcare provider. Inform them about your decision to incorporate acupuncture into your prenatal care, ensuring a collaborative and well-informed approach to your health.

Avoiding Certain Points

Acupuncturists typically avoid specific acupuncture points during pregnancy to prevent any potential adverse effects. A skilled practitioner will be knowledgeable about these points and tailor the treatment accordingly.

Unlocking Fertility: Can Acupuncture Help Us Get Pregnant?

Wed, 10 Jan 2024 22:47:38 GMT

Embarking on the journey to parenthood is an exciting yet sometimes challenging adventure. For those navigating fertility concerns, exploring alternative therapies becomes a beacon of hope. One such avenue gaining popularity is acupuncture. In this blog, we delve into the question: Can acupuncture help us get pregnant?

Understanding Acupuncture and Fertility

The Balance Within

Acupuncture, a traditional Chinese medicine practice, involves the insertion of thin needles into specific points on the body. The philosophy behind acupuncture is rooted in balancing the body's vital energy, known as qi. When it comes to fertility, this balance is crucial for a healthy reproductive system.

Hormonal Harmony

Research suggests that acupuncture may play a role in regulating hormones, a key factor in fertility. By stimulating certain points, acupuncture aims to bring about hormonal equilibrium, creating a more conducive environment for conception.

Nurturing Blood Flow

Optimal blood flow to the reproductive organs is vital for fertility. Acupuncture has shown promise in enhancing circulation, ensuring these vital areas receive the nourishment they need for optimal function.

Scientific Insights: Can Acupuncture Boost Fertility?

Recent studies have provided intriguing insights into the connection between acupuncture and fertility. Findings suggest that acupuncture may:

- **Regulate menstrual cycles:** Bringing regularity to menstrual cycles can be a positive step towards fertility.

- **Improve ovarian function:** Enhanced ovarian function contributes to healthier egg development.

- **Reduce stress levels:** Stress has been linked to fertility issues, and acupuncture's ability to reduce stress may indirectly support fertility

When should you look for help with pain?

eoin@roeclinic.ie (Eoin Roe) — Mon, 10 Jul 2023 14:33:23 GMT

Often by the time I see people in my office they have got to the point where the pain is so great that they have to do something about it. Invariably they have spent a period of time ignoring it, or continuing with ineffectual care or masking the pain with medication. This presents 2 big problems:

1. By ignoring it they have let things develop to a state where there is actual tissue damage, such as cartilage damage causing joint inflammation, herniated discs, tendonitis etc

2. It is harder to fix

If we let things get to this chronic stage the mind tends to focus on the pain as the source of all our problems, and removal of that pain as the only measure of success of any intervention. Pain is a symptom, and one of the challenges for any practitioner when helping someone in pain is that the feeling of pain is subjective, or put more bluntly they cannot feel your pain so an objective way to assess your symptoms is needed.

The method that I use to assess this is to employ a system of muscle testing. The benefit of this is that it gives me an objective way to measure overall health and muscular function and you have an accurate understanding of the root cause of your issue and a measure for the success of all interventions. Sometimes people are surprised that I want to look at how all muscle groups of the body are functioning. However it is only in this way that we can start to understand where the issue originates. Seeing and understanding the bigger picture significantly supports you to recover.

The two other basic premises that I work from are that:

- The body will heal itself, given the opportunity to do so.

- Everyone is an individual

A good example would be if you had a stomach problem which was caused by eating a particular food which gave you stomach cramps and acid reflux you would be better off to stop eating that food, your symptoms would stop and your body would heal over a period of time and you would get better. Alternatively if you continue to eat the problematic food and take the antacid tablets, you are putting the body in a position where it can not heal itself, you are masking the problem and hoping it will go away. The fact that many people can experience similar symptoms i.e. one person may get reflux from milk and another may get it from wheat, would reinforce the idea that everyone is an individual.

To make that more relevant to the types of conditions that I see in my office if your musculoskeletal problem is caused because you have a nutritional deficiency expecting any sort of long term relief from spinal adjustment or any other hands on treatment is unrealistic. You can take this analogy further - if you have a nutritional deficiency because you are suffering from IBS you need to fix the IBS.

Hopefully using these examples I have been able to explain to you a little of how a back problem may actually be the expression of something else going wrong or interfering with your bodies ability to heal itself. Everyone is an individual and finding out what the root cause of any complaint is gives you a much better chance of fixing it. And to answer the title of this piece when should you look for help with pain?…. Look for help for your condition before it becomes chronic, the sooner you seek help the easier the intervention.

Do you have to put up with wear and tear?

eoin@roeclinic.ie (Eoin Roe) — Mon, 10 Jul 2023 14:30:27 GMT

I often have people in my clinics describe their knee pain, hip pain, back pain or any other kind of pain by saying - “It is just wear and tear I am getting old I suppose”. My reply is often along the lines of - “If it is just wear & tear and old age, then why isn’t the other knee/hip etc. painful? It is the same age, and has done the same miles.”

Something that I find commonly involved in the sort of pain described as wear and tear (otherwise known as OA or osteoarthritis) is muscle inhibition. In my experience most of the osteoarthritis I see has either been caused by or aggravated by muscle inhibition.

Before we go too far we need to get a few things clear so that we are all on the same page. Many people are fearful when they hear the word arthritis. What the word actually means is joint (arthro-) inflammation (-itis). Initial signs are a reduction in range of motion, joint stiffness and pain and possibly swelling. Further symptoms include cartilage bony changes to the joint, at which point you will get a medical diagnosis of OA.

It is important to understand that you do not suddenly wake up one morning with osteoarthritis it develops over time and probably a very long time. There are other forms of arthritis, which are autoimmune conditions such as rheumatoid, psoriatic and reactive arthritis and these are outside the scope of this article but I will cover them in the future.

There are certainly things that will make arthritis more likely, a previous history of damage to a joint for example a motorcycle accident, a previous fracture around a joint, continuous repetitive damage through sport or work. When these cases present to me they almost always have some level of muscle inhibition and can definitely be helped by figuring out what is causing the muscle inhibition and correcting it.

So what is muscle inhibition and what causes it? Muscle inhibition is when a muscle does not respond correctly or the way it should, and therefore is not providing the correct support to a joint especially when moving. The way I assess this is through the bodies reflexive system, which actually controls much of the body’s movement through the day. As for what causes it, the list is probably endless but in my experience the following are common, nutritional problems either poor diet or lack of required nutrition, metal interference with the nervous system especially but not always piercings and metal in the mouth, misalignments in the spine and exposure to toxins.

Identifying the cause of any muscle inhibition and correcting it will reduce wear and tear, improve mobility and reduce or eliminate pain. Identifying nutritional deficiencies and taking supplements may not fix arthritis but will support your bodies ability to manage joint inflammation. The level of damage that has already been caused to a joint will dictate how well your body can repair itself.

Headaches

eoin@roeclinic.ie (Eoin Roe) — Mon, 10 Jul 2023 14:06:44 GMT

There are many different kinds of headaches and often diagnosis is not straight forward. One of the main issues that I come across is that people are wrongly diagnosing the type of headache they have. The most common in this group would be migraines. I am not sure exactly why this is but I think that in many ways the term migraine has become interchangeable with the word headache.

Migraines usually have 4 distinct phases:

1st Phase is usually a sense that a headache is approaching this can vary from one person to the next the 2nd phase is often an auditory or visual aura and the 3rd a severe headache which is usually unilateral often throbbing, can induce nausea and vomiting as well as sensitivity to light or noise and is often helped by sleep in a dark room and finally the 4th phase is a recovery phase which can include tiredness, drowsiness and even elation for some.

For many people migraines are often triggered by certain foods chocolate, wine and cheese, or even smells or stressful situations.

The second is that they are actually suffering from headaches for a number of different reasons or put another way they have 2 or more different types of headache happening at the same time.

Of the types of headaches that I see in clinic often are cervicogenic headaches. Cervicogenic means from the neck. This sort of headaches has quite a distinct pattern of occurrence.

• They usually start in the neck or at the back of the head

• They are more common on one side of the head

• They will then travel across the scalp and often intensify over the eye on the same side

• If they progress further they can cross over and become a full headache

• They are caused by misalignments in the upper cervical vertebra

They will have a different feeling from the usual tension headaches that many of us have experienced. Tension headaches feel like a tight band around our head and happen toward the end of the day and in stressful situations. Cervicogenic headaches can affect us at any time.

Whilst these are 2 of the most common primary type of headache it is very common to find people coming in with additional symptoms such as foggy thinking or brain fog. These additional symptoms are often related to some other issues that are happening primarily these are:

• Hormone imbalance

• Nutrition deficiencies

• Consumption of foods that cause headaches (coffee, tea and some foods)

• Dehydration

• Medication overuse headache – this is particularly difficult as these are caused by over the counter medications that people are taking to help with the pain from headache

In the case of headaches a good understanding of the type of headache you are suffering from and a holistic approach gives the best results. Looking at nutrition, spinal alignment especially in the case of cervicogenic headaches and triggers can help to alleviate and manage the symptoms of headache that many of us suffer from.

Do you really have a muscle injury?

Mon, 10 Jul 2023 13:04:08 GMT

I often have people in my clinics describe their knee pain, hip pain, back pain or any other kind of pain by saying - “It is just wear and tear I am getting old I suppose”. My reply is often along the lines of - “If it is just wear & tear and old age, then why isn’t the other knee/hip etc. painful? It is the same age, and has done the same miles.”

Why exercise won’t help some weak muscles get stronger

eoin@roeclinic.ie (Eoin Roe) — Sat, 13 May 2023 10:31:30 GMT

Health professionals often recommend exercise as a treatment method for rehabilitating health issues and injuries.

Many of the serious health conditions such as diabetes, cardiovascular disease and obesity to name a few are related to poor diet choices and lack of exercise or activity. However to be able to keep doing the activities we enjoy or even just to keep doing everyday things, the ablility to move properly and without injury is essential.

For many of the patients I see exercise alone will not improve the weakness or imbalance they have because their muscles are fundamentally inhibited and unable to work properly.

In fact without correcting the root cause of the inhibition, exercise is often an additional stress on the body.

The root cause of the majority of inhibitions I find in my clinic are, local injury or misalignment particularly of the spine, nutritional deficiency and metal either on or in the body affecting the nervous system.

Most of our movement is autonomic meaning you don’t have to think about it. The system that controls this is your reflexive nervous system. There are 2 main reflexes involved in movement:

• The Myotactic reflex which has an important role to play in muscle tone.

It is often called the knee jerk reflex and will be familiar to anyone who has sat in a doctor’s office and had their knee tapped with a hammer and noticed how their foot involuntarily flies forward.

• The Withdrawal Reflex protects us from standing on sharp objects or touching something hot by causing us to pull away from the damaging sensory input. It is also the reflex that is in action when we are being tickled.

The other autonomic response is called “The Law of Reciprocal Inhibition” discovered by Sir Charles Sherrington over 100 years ago. It recognises the bodies’ innate ability to contract one muscle group whilst extending the opposing muscle. The easiest muscles to use as an example are the biceps and triceps, the muscles that move the elbow. Whenever we bend our elbow, the bicep contracts. As the bicep is contracting, messages are sent to the opposing tricep muscle to temporarily reduce its tone. The bicep is said to be facilitated, the tricep inhibited.

At my clinic I assess a patient's reflexive nervous system by individually testing your muscles ability to resist gentle pressure.

When a reflex is working properly the patients muscles will engage if they are not then the muscle will fail. This is often described and felt by the patient as a weakness. Once I have located all the weakness's it is then possible to identify the root cause of the problem they are experiencing.

Turn of the tech and listen to your body

eoin@roeclinic.ie (Eoin Roe) — Sat, 13 May 2023 10:29:06 GMT

I was driving to work the other day and listening to Pat Kenny on Newstalk and he announced that he would be interviewing someone about wearable technology that could tell you how you feel

I don’t know what you think about that but I felt decidedly odd. The fact is that the human body is an amazingly complex biological machine that far exceeds the capacity of any computer at the moment and we are considering outsourcing our ability to feel, to a computer? We have already done the same with fit bits and apps on the phone to tell us when we are doing enough exercise, or not, rather than listening to what our bodies are telling us.

You may be thinking this has nothing to do with chiropractic or musculoskeletal medicine but I think it does. One of the biggest warning signs that our bodies give to us that something is not quite right is pain. We often ignore pain putting it down to old age, or hard work, or some accident long ago.

I am not talking about the sort of pain that we get if we cut ourselves, or fall, that heals quickly, but persistent pain, even mild, that just won’t go away. Pain for which, you cannot think of any reason why it should be there. Additionally any sort of pain that requires long-term courses of painkillers, even over the counter painkillers, should be taken seriously and assessed. Masking pain with painkillers is not a solution only a crutch – and long-term use has some potential serious health implications (Marcum & Hanlon, 2010).

I often have patients presenting with knee or hip pain and they will say “it is just arthritis. I suppose I am getting old”. Conditions like osteoarthritis, often called wear & tear, do not just suddenly develop they develop over a long period of time. Pain is felt eventually when the joint swells and the actual surfaces of the joint are inflamed and damaged. What about the period before this? Often there will be a loss of Range of Motion (ROM). This is very noticeable in your hips and knees, you may not be able to kneel down comfortably any more or find that you are unable to pull your knee to your chest on one side, or there is mild pain that eases with movement.

The idea of wear and tear has a lot of traction in the national psyche and medical literature but to my mind it is not a great description. People often present with pain on one side and not the other. If it was a case of wear & tear wouldn’t we expect both knees to be bad? One of the factors that I always find involved in patients with knee and hip pain is muscle inhibition around the joint. I believe it is this muscle inhibition that sets up the instability in the joint, which over time results in wear & tear.

What if you could catch this early? Then you would be able to restore your mobility and strength and you would reduce the likely hood of wear and tear. Your body is constantly communicating with you and when you listen you will notice that it sends you a twinge as a warning flag to slow down, rest or get help. Perhaps it is time to give up the tech and start listening, and get that niggling pain checked out.

Eoin Roe is a chiropractor and afferent input specialist working in Skibbereen, Douglas and Kinsale. Please call 087 9582362 for an appointment.

Marcum Z.A, Hanlon J.T,(2010) Recognizing the Risks of Chronic Nonsteroidal Anti-Inflammatory Drug Use in Older Adults. Ann Longterm Care. 2010; 18(9): 24–27.

Transform weakness to strength

eoin@roeclinic.ie (Eoin Roe) — Sat, 13 May 2023 10:24:45 GMT

In a landmark study published in the British Medical Journal in 2008 (Ruiz et al) reported on a study in which they measured the strength of 20,000 men and followed them up over 20 years.

The differences in longevity were startling. Men in the weakest third were 33% more likely to die from all causes of illness than men in the middle and strongest third. Half a dozen other studies have confirmed this association between weakness and morbidity.

As an Afferent Input practitioner we assess your strength and the function of your sensory motor system. We then use knowledge about this system and how it should be working to look for muscles that are inhibited or not working properly. This helps us to identify the root cause of your issue and decide on the best treatment for you.

Most of your movement is autonomic which means that you don’t have to think about it and are not conscious of doing it – for instance do you think about swinging your arms when your walking? I am guessing that you don’t, but there is some fairly complex neurological work going on involving your reflexes and nervous system communicating through your spinal chord to make this happen. When this system is not working correctly the result is often pain and discomfort. You may get temporary relief over time but without intervention it never gets fully resolved.

The other interesting fact about how this system works is that it is cumulative, that means that if you activate a weak muscle it will make all the muscles in your body weak. For example if you have weak muscles in the bottom of your foot every time you use that muscles all the other muscles in your body will weaken. When this happens you are vulnerable to injury at that moment. By restoring the strength to that weak muscle you will be able to function at your best and less likely to get injured.

Improving your strength is important for everyone not only those involved in sports. Many people walk into my clinic saying that they were just bending over to tie their shoe and their back went, or they were just reaching up to put something the shelf and my neck and shoulder haven’t been the same since. Something else that I hear commonly is “that is my weak side” – for all of these the fundamental problem is a weakness that leaves you vulnerable to injury.

In musculoskeletal medicine we find the same injury often given different labels depending on where it is in the body. To use just a few common examples: RSI, carpal tunnel syndrome, tennis elbow, golfer’s elbow, rotator cuff tendonitis, frozen shoulder, neck pain, whiplash, bursitis, osteoarthritis, sprain, strain, muscle tears, pulled muscles, disc bulge, sciatica – ALL mechanical, all caused by or involve some element of weakness and inhibition.

If your interested in treating the root cause of your injury and transforming muscular weakness into strength then Afferent Input assessment is suitable for everyone from children (5yrs upwards) and adults of any age. We can also help those who would fit in the category of the weakest 33% mentioned in the study above.

Eoin Roe is a Chiropractor and Afferent Input practitioner with clinics in Skibbereen, Douglas and Kinsale if you would like an assessment please call 087 958 2362

Reference:

Ruiz et al(2008) Association between muscular strength and mortality in men: prospective cohort study. BMJ, 2008 Jul 1;337:a439. doi: 10.1136/bmj.a43

Keeping Active and injury free for the over 60’s

eoin@roeclinic.ie (Eoin Roe) — Sat, 13 May 2023 10:21:32 GMT

Exercise is like all things in life it is all about balance. Too much is bad for you and too little is also bad for you. So how do you find a balance and do the right amount of exercise, which will give you all the health benefits to your heart, brain, and mental health and give you the ability to keep moving without pain.

It is always impossible to give blanket advice but in terms of health there is one kind of fitness that will benefit us all and that is to improve our AEROBIC capacity.

The reason that this is so beneficial to our health is that it will reduce inflammation in the body by regulating body fat and stabilizing the normal function of the hormones.

The great news is that improving your Aerobic fitness is very easy. All you need to do is walk. I will cover some specifics for different situations below, but as a general rule walking for 40-60 minutes per day 6 days a week will help you maintain fantastic aerobic fitness lose weight and reduce inflammation.

Additionally walking has the great advantage that it is unlikely to cause any serious injury, which can really curtail our ability to keep healthy, and get us caught into a spiral of declining fitness and health.

The main reason aerobic exercise is best is that when your body is in the aerobic mode it is burning FAT not sugar for energy. The body automatically regulates this action in relation to the amount of effort you are putting in. A good way to measure optimum aerobic capacity is with a heart rate monitor and if you use the formula below you will arrive at the maximum heart rate that you will be able to stay within your aerobic capacity:

180 - Age = Maximum aerobic capacity

By exercising at or below this rate you will be burning the most fat and getting the most health benefits.

If you are like me and don’t really want to strap on a monitor or rely on technology you can use your breath to gauge how much effort you are putting in. If, while exercising, you can breath through your nose and not your mouth, you are likely to be within your aerobic capacity.

Here are some guidelines that I hope will help those of you who haven’t been doing any exercise or are recovering from surgery or have major health issues:

All those in the following groups should minus another 10 from the above formula if using a heart rate monitor to ensure that they are not over doing it.

180 - Age -10 = Maximum Heart rate

Overweight or Obese

Walking is by far the best form of exercise for you if you are out of shape and have been unable to exercise up to now. You will need to start slowly and build up to 40-60 mins per day. Walking is better than going to the gym, better than spinning classes, better than running and that is because exercising at a level of walking burns fat not sugar. Start slowly research shows that even 10 mins per day has many health benefits. Use your breath to guide you if you find you are getting out of breath when climbing a hill slow down, stop if you need to, then start again. Try to build up your time walking don’t worry about distance build up to 40 minutes a day the distance and speed will come. If you live in a hilly area drive to somewhere flat and start there.

Arthritis

Arthritis obviously impairs mobility but the rule of “use it or lose it” applies if you don’t use the joint it will start to cease up. Getting the balance of too much or too little is very important for you. If you do too much it will hurt and if you do too little you will lose mobility. Walking gives you a good opportunity to do a balanced exercise and gauge what is too much for you. If you have knee or hip problems walking over rough ground can hurt you so avoid this if it does and walk on good surfaces.

Recovering from major operations or illness

If you have had recent surgery or major operation you will need to be particularly careful. Ensuring that you remain within your aerobic capacity will be a very good way to do this. Starting slow and building slowly will be very important. Using a heart rate monitor to ensure you remain at a lower heart rate may give you peace of mind. Do follow the directions of the specialists who care for you they will tell you when it is safe to start exercising again.

Whatever your situation exercising is one of the most important things we can do to improve our health and reduce the chances of heart disease, cognitive decline, type 2 diabetes and even some cancers. Walking is free and can be a great way to socialise while you exercise.

Importance of Responsive Reflexes

eoin@roeclinic.ie (Eoin Roe) — Sat, 13 May 2023 10:17:16 GMT

We would all prefer to have good mobility and move easily without pain whether our goal is to stay active, be more healthy or to increase our sports performance.

Human movement is a complex system and when we look at how this works, we begin to realise that a small imbalance in this complex system can cause pain and discomfort or lack of performance.

This system uses a huge amount of information from sensors in our eyes, ears, skin, muscles, tendons, joints and our reflexes to work properly. It turns out that very little of our movement is under conscious control. After the initial signal from your brain, even apparently simple movements like walking or picking up a cup of tea are reliant on your senses and reflexes.

3 of the most important factors in your ability to move well are:

• The Myotactic reflex which is often called the knee jerk reflex and will be familiar to anyone who has sat in a doctor’s office and had their knee tapped with a hammer and noticed how their foot involuntarily flies forward.

• The Law of Reciprocal Inhibition recognises the bodies innate ability to contract one muscle group whilst extending the opposing muscle. The easiest muscles to use as an example are the biceps and triceps, the muscles that move the elbow. Whenever we bend our elbow, the bicep contracts. As the bicep is contracting, messages are sent to the opposing tricep muscle to temporarily reduce its tone. The bicep is said to be facilitated, the tricep inhibited.

There are a number of factors that can impair this system whether it is previous injury, misalignments in your spine, nutritional deficiency or even jewellery.

The good news is that we can assess the reflexive part of your nervous system and in most cases restore its normal function. In a recent case a patient came in for a minor left groin tightness, which she noticed during exercise class and a feeling of instability in her left foot. By assessing her muscle tone we found a weakness in her left foot. The correction we found to restore the foot strength was actually in her upper spine in between her shoulder blades – her foot strength returned immediately and this is a copy of the text I received the next day –

“Amazing! I still felt something in both places after I left you, but it was definitely a bit better. At circuit training tonight, though, it was a HUGE improvement. Just a wee bit of tension left at the top of my leg, but it wasn't inhibiting any moves. Brilliant! Long may it last!”.

In another recent case it turned out to be a belly button piercing causing weakness in the patient’s large back muscles, and an ear piercing that was causing weakness in her neck muscles. Since taking them out she has noticed improved muscle tone in her back, stomach and legs without any additional exercise and her persistent neck pain has gone without the need for manipulation or rehabilitation exercises.

What has improved for both these patients is their nervous system.

The better the nervous system works the more responsive your reflexes are. Responsive reflexes improve strength and resilience reducing the occurrence of injury and illness.

Eoin Roe is a Chiropractor and Afferent Input specialist with Clinics in Skibbereen, Douglas and Kinsale. If you have any questions or would like to make an appointment please call Eoin on 087 9582362

Are you Tired all the time

amanda@roeclinic.ie (Amanda Roe) — Tue, 29 Nov 2022 09:30:00 GMT

Do you feel like you’re running on empty?

Perhaps you’re being pulled in too many direction’s and you’re emotionally drained and physical exhausted.

Once upon a time deadlines may have motivated you to get things done but now as you keep saying yes to others requests you're never getting to the end of your todo lists.

Under so much pressure it can be difficult to think clearly. The more you have to do the more you feel stuck, ruminating, worrying and procrastinating.

You may feel guilty, emotionally overwhelmed with not enough time in the day so your needs are moving further and further down in priority.

One of the things that has a huge effect on how we feel and manage stress especially for women is hormone balance. When I talk about hormone balance most people will assume that I am talking about oestrogen, progesterone and testosterone, but this is only part of the story.

There are a huge number of hormones active in our body not only those related to reproduction and the menstrual cycle. Hormones influence everything from growth and development, heart rate, appetite and metabolism to our mood, sleep cycle, ability to manage stress and more.

Hormones are released through a 24hr period in sync with natures circadian rhythms. The production and release of hormones adjust naturally according to the seasons and changes in sunrise and sunset.

Two important hormones are cortisol and melatonin. Cortisol and melatonin are opposing yet complimentary hormones. Naturally cortisol will fall as melatonin increases in the evening to help us feel sleepy, fall asleep and stay asleep. Melatonin levels reduce in the morning as cortisol levels rise to wake us up and keep us alert through the day.

Cortisol is also known as the stress hormone and in times of stress your body will produce high levels of cortisol making it difficult to fall asleep and stay asleep through the night.

Things that influence cortisol and melatonin rhythms are synthetic lighting including use of phones, tv and computer screens in the evening, traveling through different time zones, working night shifts, eating late at night and stress whether that is work related, emotional or physical stress and blood sugar stability.

To feel well rested it is important to get at least 7 hours of undisturbed sleep per night or 9-12 hrs for your 5 to 16 yrs olds.

Reducing stress and prioritising self care has many longterm health benefits.

You can improve your energy levels, mood and concentration by sleeping in line with natures circadian rhythms.

To improve your deep sleep at night aim to be in bed with the lights of by 10pm, this will help you feel rested and refreshed in the morning. If this is not possible or your chronically fatigued then 2pm is a good time for a short 15min nap.

If you find it difficult to sleep because your mind is active then support to clear your mind and quiet your thoughts will help you to fall asleep more easily to reduce dreams and improve your quality of sleep.

The more rested you feel the easier it will be to manage stress, take care of yourself and find the best work/life balance.

Betrayal

amanda@roeclinic.ie (Amanda Roe) — Tue, 22 Nov 2022 09:30:00 GMT

Have you ever been close to someone who has let you down, cut you off or hurt you irreparably?

The relationship/friendship you had was so special until a sudden change that feels like a betrayal of enormous proportions.

For years you may have held onto the memories of good times and friendship and possible reconciliation as they were such a significant part of your life.

Now it is just painful to think of them or see them.

Their whole personality has changed, the person they used to be is not there any more and you feel bereft.

Family and friendship circles mean you may bump into each other from time to time, which causes anxiety, sadness, anger and upset.

This fear and the fact you are not good at suppressing your feelings may be causing you to feel lonely or causing unwanted behaviours like nail biting or drinking or smoking more than you would like.

Have you got to a point were enough is enough?

Imagine what it would be like to feel better and get on with your life.

It is not possible to change others but it is possible to change how you feel, react and behave.

Many of my clients no longer want to be triggered by particular people, and no longer want to feel awkward or upset in their company.

They have had enough of the sadness and anger that affects their chest, mood and ability to breath and speak and are ready to say good bye to the pressure behind their eyes that fights to stay under control

Memories can be painful, you are ready to let go of the pain?

What would it mean to disconnect past memories from the emotions you feel today?

For some it is like a weight has been lifted

There is a greater ability to cope

They are happier

Not as anxious and the pain goes.

Some say they have more time for the present and the future

They are more open to the love around them

They feel good enough

Are open to a different dream of the future

Respect themselves more and accept it wasn’t their fault

It is not possible to change the behaviours of others however it is possible to change how we feel about them and the past.

There is nothing wrong with you, things can change and you can move on with your life and leave the past in the past.

Where is everyone when I need them?

amanda@roeclinic.ie (Amanda Roe) — Tue, 15 Nov 2022 09:00:00 GMT

Are you there for others but when you need help no one seems to notice?

Many of the people I work with find themselves tired, frustrated and overwhelmed.

They pride themselves on always being there for their family and friends and yet when it is so obvious that they have too much to do or are finding things difficult, they are struggling to understand why their friends or family haven’t noticed and are not there to support them.

One of the most powerful things for us to understand is that people are all different and what one person may find easy or obvious another can find difficult or be totally unaware off. This is to do with personality types.

People can be a combination of extrovert or introvert, fun loving, competitive, logical, emotional, motivated towards their own goals or caring for others.

It is important to realise that none of these personality types are good or bad.

Understanding your personality and how it differs from others is an important step towards accepting others for who they are and for you to accept yourself, work with your strengths and ask for help when you need it.

Most personality types are motivated by and for themselves however there is one personality type which is so motivated by and for others that they will often choose caring professions or roles in life.

Within this group there are some that are so compelled to help others that they can find it difficult to say no and put their own needs first.

This is exhausting, draining and ultimately overwhelming.

When your strength is to help, support and care for others it is natural to find it frustrating or even selfish when others are not the same.

To be selfish or put one’s own needs first can feel negative and make it difficult to achieve personal goals or even ask for help.

So, whilst it may seem selfish to seek help, I would like you to consider changing the word selfish to one of self-care.

Prioritising self-care and asking for help when you need it is important.

Other personality types will find it easy to put their own needs first and assume that you are doing the same so will naturally be unaware of your struggles unless you tell them.

But please be aware that even when you express your struggles not every person you tell will have the natural skills you need to step in and help you.

This is where being able to identify the appropriate personality type and asking them for help is key.

Sometimes this may mean looking outside your family and friend groups.

It can be difficult to do this especially if it means changing behaviours of a lifetime but when you know things can’t continue as they are and you accept that self-care is necessary for you to be able to feel better and continue to help others as you would like to, then reaching out to get the support you need can transform your life.

Can Thyroid Issues be causing depression and anxiety

Wed, 09 Nov 2022 09:00:01 GMT

The leading cause of low thyroid function is Hashimotos - This is an autoimmune condition

If you are struggling with chronic depression, anxiety or other mood disorders it is important to have your thyroid function assessed. This is because thyroid hormones play an important role in the functioning of the brain including neuron health, brain based immune cells called microglia and the blood brain barrier.

It is also important to know if low thyroid function is from Hashimoto’s which is an autoimmune condition and a common cause of hypothyroidism. This is done with a blood test to assess TPO antibodies and Tg antibodies.

Neurotransmitters

The way your brain works is a network of connections between different areas of your brain via neurons that communicate with signalling molecules known as neurotransmitters like Serotonin, Dopamine, GABA and Acetylcholine. These 4 neurotransmitters regulate your mood, motivation and executive function. Thyroid hormones play an important role in the receptor sites for these neurotransmitters and if levels are low the receptors do not work as efficiently.

There has been a large amount of research into the neurotransmitter model of depression, which focuses on the balance serotonin and dopamine and this has led to the development of drugs correct these imbalances.

Neuroinflammation

More recently research has found a connection between inflammation and depression, this is known as the inflammatory model of depression.

When this is happening to someone, the inflammation causes the connections between neurons to slow down and this decrease in speed can cause depression. If this is the cause of a person’s depression traditional antidepressant will not be as effective.

There are many possible causes of brain inflammation – It can come from a traumatic brain injury, a stroke and systemic inflammation in the body.

Unmanaged Hashimoto’s is also a possible cause of systemic inflammation. With Hashimoto’s thyroid hormone levels can continue to fluctuate. That means that periods of low thyroid levels can cause depression and can explain why depression can persist even after hormone replacement is started.

Blood Sugar Levels

Fluctuating blood sugar levels is another issue that can affect your mood – sugar highs and lows can cause mood changes. Anyone who has been “hangry” can attest to this.

People with Hashimoto’s often have unstable blood sugar levels which makes them more prone to insulin resistance and fluctuating levels of both high and low blood sugar.

Blood Brain Barrier Permeability

Another common feature for those suffering with Hashimoto’s is systemic inflammation. People with Hashimoto’s often develop gastrointestinal permeability (leaky gut).

Recent research has shown that “leaky gut” leads to permeability of the blood brain barrier meaning that molecules that should not be getting into the brain can. This makes the brain more susceptible to inflammation.

Hypothyroidism and Anxiety

In neurological terms anxiety is derived from heightened activity in the amygdala and limbic regions of the brain. The amygdala is responsible for fear and aggression and the limbic region is involved in all aspects of human emotion.

In normal brain function, activating other parts of the brain dampens the amygdala and limbic regions of the brain. That is why it is usually possible to dampen down your anxiety by taking time to think through the issue, by doing this and problem solving you are activating your frontal lobe and this has a dampening effect on the limbic parts of your brain, therefore reducing anxiety.

If there is slowed nerve conduction and neurotransmitter receptors are not working as efficiently this can lead to an inability to dampen the limbic brain and amygdala which leads to severe anxiety.

Unfortunately, there is no single remedy for anxiety and depression there are often complex webs of issue that contribute and a single medication or supplement is unlikely to unwind the complex mechanisms involved with these conditions.

This can be different for each person but diet, controlling blood sugar levels, reducing inflammation and therapy are usually part of any solution. It is also vitally important to understand if hypothyroidism or Hashimoto’s is part of the picture for your anxiety and depression as specific dietary and lifestyle choices can impact the expression of Hashimoto’s.

Hypnotherapy for IBS

amanda@roeclinic.ie (Amanda Roe) — Tue, 08 Nov 2022 09:30:00 GMT

Do you have IBS?

Are you tired?
Does your stomach hurt after eating?
Do you have other symptoms like nausea, cramping, bloating or gas?
Are you suffering with diarrhea, constipation or both?
Are you irritable?
Have you gained or lost weight?
Are you emotionally eating?
Have you developing anxiety around food?
Are you sleeping poorly?
Does stress make your stomach issues worse?

All of the above symptoms are related to IBS, which is very common and believed to affect 1 in 4 women. It is often a label given to someone who is having stomach problems but no obvious cause is known.

There is a connection from the gut to your brain and more than 90% of the nerves in the gut go to the brain. So when your gut is unhappy your brain is unhappy, therefore irritability, mood swings, anxiety and depression often accompany digestive issues.

It is important to rule out serious conditions such as IBD (irritable bowel disease’s) like Crohn’s and Ulcerative Collitis and other autoimmune conditions such as celiac disease.

Many people who have had tests come back normal are still suffering with symptoms that make them feel bad and affect their ability to lead a normal life.

There is no medication for IBS so people often feel that there is nothing they can do to feel better.

The good news is your symptoms can be used as a diagnostic tool to identify dietary triggers and guide natural interventions and monitor recovery.

Whilst food testing is available much of the testing is sub standard and a food elimination/reintroduction is actually the gold standard for identifying food intolerances. Whilst the premise is simple identifying food triggers can be difficult as symptoms from ingesting foods can take up to 3 days to develop.

The most common food triggers are gluten, diary and eggs. Additionally eating highly processed foods can be inflammatory for the gut and also cause symptoms. However In my experience triggers are unique to each person and for some even some healthy foods can be problematic.

Stress makes all digestive problems worse. This is because stress activates the sympathetic fight and flight response and switches off the parasympathetic and therefore your ability to digest foods properly. It reduces stomach acid production, down regulates the SIgA, part of your immune system which plays an important role in gut function and even reduces blood flow to the gut so it will not function well and slows down any healing.

We hold stress in our body, perhaps you can feel it in your shoulders, in your head or in your neck. Anxiety, past trauma and pain is often held in our stomach, if this is the case for you then your IBS could have psychosomatic element.

Hypnotherapy is the most effective therapy for psychosomatic conditions. It reduces stress, helps recovery from past trauma, anxiety and depression, curbs emotional eating, eliminates pain, increases confidence, self esteem and will relax your body and mind.

What will it mean to you to recover from IBS?

71% of patients find relief of irritable bowel symptoms with hypnotherapy alone but I find that by combining hypnotherapy with dietary interventions which, address all the triggers affecting IBS it will allow your gut to heal and you to find a long lasting solution. For the more complicated cases Function medicine is a good approach.

Dizziness and Balance - A Functional Medicine Approach

Wed, 02 Nov 2022 10:00:00 GMT

Dizziness and Balance

If you have ever been dizzy or lost your sense of balance you will know how scary this can be. Actually, I find that it is a common underlying cause of anxiety. If you can imagine you are standing on the edge of a cliff and your friend comes up behind you and grabs you and pretends to push you, you would get a shock catecholamines and cortisol would be released, your heart rate would rise – or to put it another way it would raise your anxiety. So, if you are walking around every day with balance issues or dizziness your levels of anxiety are going to be much higher.

Firstly, I want to say that if you have new symptoms of dizziness or balance problems get them checked out immediately especially if they are accompanied by hearing loss and/or tinnitus (ringing in the ears). They can be signs of serious health problems such as Meniere’s disease, cardiovascular problems or neurological conditions.

The term dizziness is vague and means different things to different people but what it really means is either the room is spinning around you or you feel like you are spinning in the room. This is also called vertigo but is often confused with light headedness, or other sensations of disequilibrium caused by motion of you or things around you causing you to lose balance.

Excluding the serious health issues that can cause dizziness and balance problems there are 3 common causes. The first is called Benign paroxysmal positional vertigo, which is a bit of a mouthful so is shortened to BPPV, the second is vestibular pathologies and the third is migraine headache.

Two of these BPPV and vestibular issues can be helped very simply with eye exercises or a simple treatment but you have to correctly diagnose the problem to know which will work.

BPPV

This is caused by small crystals getting caught in part of the inner ear that is involved with balance. This most often happens when a person is lying down and rolling over in bed or with changes in body position it has a short duration about 30 seconds and true rotatory vertigo (you feel the room spin). This can be diagnosed by looking at eye movements that are known as nystagmus with your body in a particular position.

If BPPV is correctly diagnosed in 90% of cases it can be treated in one session. It can sometimes reoccur months or years later but can again be treated with same maneuverer and a similar success rate.

Vestibular Issues

These are also diagnosed by looking at eye movements but you need to use some special equipment that allows us to look at eyes in complete darkness. These are infra-red frenzel goggles. Using this equipment allows us to differentiate between vestibular issues and BPPV and also different types of vestibular problem namely peripheral and central vestibulopathy. Central vestibulopathy requires further investigation to find the cause but peripheral vestibular issues are often caused by acute infection (infection of the vestibular nerves) that can persist long after a previous infection. Peripheral vestibular issues respond very well to eye exercises that if done for number of weeks often completely remove the dizziness.

Functional Medicine assessment can help us to improve dizziness and balance issues for those who do not have straight forward cases. In order help someone in this situation a fuller under standing of metabolic factors, food sensitivities and and other immune reactivity it is possible to help people improve not only their balance but overall health and well being. It may also be a better approach for those who are having issues with balance due to migraines.

Nutrition and acupuncture to help balance your hormones

amanda@roeclinic.ie (Amanda Roe) — Tue, 01 Nov 2022 09:30:00 GMT

Nutrition and acupuncture to help balance your hormones

Have you ever wondered why you're suffering with your mental health? Perhaps you can't think of a trauma or any reason in particular why you feeling this way.

Friends may have suggested therapy but you can't see how that would help. If that is the case then maybe your hormones are the reason why you are feeling this way.

Female hormones start to decline much earlier than many women think. Peri-menopause actually starts from about 30 years old with a significant decline in hormones around 35 yrs.

Fluctuating and declining hormones will continue until menopause which typically happens between 50-60, and can lead to feeling overwhelmed and exhausted with low mood, anxiety or even depression.

An example of the effect of hormones on mood can be seen clearly with post-natal depression. During pregnancy progesterone levels are elevated by nearly 600% after childbirth progesterone levels fall significantly and if they become too low can be the cause of post-natal depression.

Progesterone is a hormone that has antioxidant properties for the brain. It is released at ovulation and helps your body to manage stress, sustain pregnancy and feel good.

Low progesterone can lead to PMS, unexplained weight gain, cyclical headaches, infertility, miscarriage, anxiety and depression.

Alongside progesterone, oestrogen is known for its role in sexual and reproductive health. However, it also contributes to cognitive and bone health, mood and sexual desire. Low oestrogen levels are responsible for irregular or no mensuration, hot flashes, night sweats, memory problems, vaginal dryness, painful intercourse and depression.

Androgens like testosterone are usually thought of as male hormones but females naturally produce them and they are important for cell repair, bone and cognitive health and maintains libido. Excessive levels lead to thinning hair on the head, excessive hair on the face and arms, mid cycle pain, acne and ovarian cysts. Low levels can lead to tiredness, loss of muscle mass and strength, lack of libido, motivation and low mood.

Insulin responsible for blood sugar balance, high levels from a diet high in sugars and carbohydrates is stressful and can contribute to symptoms in peri-menopause.

So how can you tell which hormone imbalances are affecting your mood and health, and what can you do about it?

As a practitioner who helps with emotional overwhelm and women's health a thorough review of your symptoms and medical history will help me to understand what is going on for you and how we can work together to improve your mental and physical health.

Acupuncture is an effective therapy that has been used for more than 3000 yrs to regulate hormones throughout a woman's life. It is particularly helpful for regulating periods, promoting fertility, relieving the peri-menopause symptoms I have mentioned above. It can help support a gracefully transition through menopause and beyond.

Nutrition and what you eat also has a huge impact on hormone balance, it is possible to use food as therapy not only for your hormones but also for your mind. Changing diet can be a challenge and understanding your emotional drivers with hypnotherapy can help you to make those changes.

Cardiovascular health - A Functional Approach

Wed, 26 Oct 2022 08:30:00 GMT

A Functional Approach to Cardiovascular Health

There is no escaping the fact that cardiovascular issues are a leading cause of serious health problems and one of the reasons for this is that cardiovascular issues can remain clinically silent until there is a problem like stroke or heart attack.

As the consequences of cardiovascular issues are so serious there does come a time when medication is necessary.

So why am I writing an article about cardiovascular health – well there are many diet nutrition and lifestyle factors that have a significant influence on cardiovascular health but to have the most impact you have to make these things part of your life.

There are many factors that contribute to your specific risk of developing cardiovascular disease including genetic predisposition, other health issues such as diabetes, lifestyle factors such as exercise, diet, smoking and even personal relationships. For the purpose of this article, I want to focus on the lifestyle factors that are within your control.

From a functional perspective we are seeking to understand how well the endothelium of your blood vessels are working and there are some early clinical signs that I will always look out for. The most important of which is blood pressure. As blood pressure increases the endothelium (inner lining) can become damaged, once this happens cholesterol can infiltrate the lining of the blood vessels and provoke an inflammatory response. This leads to plaquing also known as atherosclerosis. There are many common signs of poor circulation which are often ignored such as cold hands and feet, poor capillary refill in the toes and hands and even the emergence of fungal infections in the toes and changes to skin in the legs.

Diet

This is more complicated than a single diet as there are factors that will be specific for each individual and a more comprehensive evaluation would be appropriate. However, if we look at the basics eating a diet that is high in fiber and antioxidants from fruit, vegetables and whole grains, healthy fats and protein is beneficial from a cardio protective view point. A good example of this sort of diet would be the Mediterranean diet.

For those who already have high blood pressure which is a leading cause of damage to the endothelium, lowering sodium is essential and there is a huge amount of research in a diet called the DASH diet. The DASH diet limits the amount of sodium, saturated fats and added sugar and has been shown to lower blood pressure in as little as 2 weeks.

Additionally for some people who have high levels of TMAO, which is very damaging to the lining of blood vessels and may want to consider a vegetarian diet. TMAO is generated by the gut microbiome in response to foods that are high in choline, lecithin and L-carnitine. These are found in foods like eggs, red meat, dairy products and salt water fish and lowering them can reduce circulating TMAO in the blood.

Exercise

Getting regular exercise and remaining active is of critical importance to cardiovascular health as well as getting the heart working and pumping blood around the body which can improve vascular dynamics exercise also prompts the vascular endothelium to produce a compound called eNOS (endothelial Nitrous Oxide). eNOS has very beneficial effect on the blood vessels, it is anti-inflammatory and is also involved in making of new blood vessels and tissue repair.

Many people will get a significant benefit from walking at a brisk pace for about an hour a day, if you can’t manage that, start with what you can manage and build up over time. There is also benefit from more high intensity work out which are done for a shorter period of time and there is some evidence that the more intense the exercise the more the anti- inflammatory effect. This has to be done with caution and you have to be careful not to overdo it and injury yourself.

Supplements

This is an area that will prompt some debate but there is a significant amount of good evidence to suggest that taking fish oil (omega 3) supplements and B-multivitamin for lowering cardiovascular risk factors.

It is important that you seek out good quality supplements and take them in a dose that is sufficient. In the case of fish oils to see benefits you need to supplement with between 2 to 4g per day this may be a lot higher than doses stated on some supplement packets*.

In the case of B vitamins, it is important to know that some forms are better than others. Looking for supplements with the bio-active forms of these nutrients is important, such as methylcobalamin (a form of B12) or 5-methyltetrahydrofolate (a form of folic acid). Macánta an Irish firm have a good B Multi vitamin called Vitamin B Complex +.

Sometimes it can be daunting to change your lifestyle but the benefits can be huge the key is to start with what you can manage and continue to build on that.

*If you are taking blood thinning medications please check with your GP before taking fish oils

Getting the balance right can stop cravings.

amanda@roeclinic.ie (Amanda Roe) — Tue, 25 Oct 2022 08:00:00 GMT

Hypnotherapy and diet change to stop cravings

Perhaps your weight has always fluctuated but now it seems impossible to lose.

You have tried everything even resorting to eating like a bird but you feel like you are starving and the cravings are so strong it is difficult to stay motivated.

Everything seems to be a trigger, when you are tired you eat, when you exercise you eat, when you look in the mirror it is affecting how you feel about yourself and the emotional eating is getting worse.

Over the years your weight has gone up and down and you have reluctantly bought bigger clothes holding on to those that don’t fit keeping them all just in case.

You have tried so many different diets, but nothing seems to work and there is a nagging voice saying it must be you!

Well it’s not you. There are so many reasons why you may be finding it difficult.

Cravings are often a sign of deficiency and not of hunger, but throwing supplements at this is not the answer.

There are 3 main food categories carbohydrates, proteins and fats. It is important to eat a good balance of these so that we get all the nutrients we need.

Understanding the food groups and how your body makes, transforms and uses energy can help you to break this vicious cycle.

On a cellular level our bodies have two ways to make ATP the energy that our body including our brain uses to function. We can use glucose or we can use fats. Glucose is easily converted by your body from simple carbohydrates and sugars in our diet. However, eating high amounts of these foods will raise our blood sugar. When we eat too many of them the body doesn’t know what to do with the excess sugar so insulin levels rise and are stored as additional weight.

Amazingly the body also has alternative fuel sources and can breakdown protein and convert these into glucose or it can use fat in the form of ketones. This is the system that automatically kicks in when we are fasting.

Many diets that are promoted to help with slimming completely exclude or try to severely limit fat in the diet believing that “fat makes us fat”. That is incorrect good fat in the diet is essential for your body to function properly and for weight loss.

Certain fats are essential because every cell in your body is surrounded by a phospholipid layer (fat layer) and needs these to function properly. Our body cannot produce them and so it is essential that we consume them as part of our diet.

When you are craving something and following a diet that restricts fat, eating other foods won’t stop the cravings and may even make them worse - this seems paradoxical even when you are eating healthy foods like fruit. Fruit certainly has some nutrients and fibre in it which are really good for you but it is also very high in sugar which can drive you toward high insulin levels and continue to feed a vicious cycle of weight gain, energy issues and cravings.

Many people come to me looking for hypnotherapy as a magic wand to cure them of cravings and it is certainly helpful for cravings and particularly for emotional eating. However, it is important to start by addressing your diet. When you do it is possible to have lasting relief from cravings and sustainable weight loss improved energy and health without calorie counting.

Getting to the bottom of fatigue

Wed, 19 Oct 2022 08:30:00 GMT

One of the most common symptoms that accompanies any chronic health condition is fatigue and low energy. Getting to the root cause of this for each person is essential for them to make any sort of recovery.

There are 3 things we need to have energy and not feel fatigued and they are sleep, fuel and efficient clearance of toxins from the body.

Sleep is one of the most beneficial things for our bodies and is absolutely essential. One of the reasons it is so important for people who have a chronic health problem is that the correct functioning and development of your immune cells is dependent on getting good sleep. For many people getting a good nights sleep can be elusive and they are often resorting to medication whether pharmaceutical or natural to help them. This is not an ideal situation it doesn’t deal with the underlying issue. There are many reasons that sleep can be disturbed, low blood sugar will cause people to wake in the middle of the night usually around 3am. Chronic activation of the sympathetic nervous system, which raises your heart rate and makes you more alert can make it harder to get to sleep and stay asleep.

Often these sleep problems will be related to other issues such as diet in the case of nocturnal low blood sugar. The sympathetic nervous system can be activated by many different stressors, just having a stressful time at work or home can affect your sleep but so could vestibular and ear problems that affect balance. When you feel off balance all the time your sympathetic nervous system will be continuously activated and this will disturb your circadian rhythm making sleep difficult.

Fuel comes from the food we eat. All the food we eat whether that is a carbohydrate, protein or fat will eventually turn into glucose which at a cellular level is the fuel that the body uses. We have already talked about how blood sugar stability can affect your ability to sleep. There is also a second stage of energy production, once the glucose is delivered to your cells it goes through a further transformation to ATP. This is a complex chemical reaction within mitochondria of each cell. This reaction naturally produces molecules that can bind to other tissue and cause inflammation and damage. This is a normal part of physiology and there are systems in place to rid the body of these damaging oxidants. If you have ever wondered what antioxidants like Vitamin C are, these help to clean up oxidants so you can eliminate them from your body. When you have a build up of oxidants or a lack of antioxidants in the diet this is damaging causing inflammation and eventually disease. This is a significant cause of fatigue and may mean that you need to sleep more than normal, wake up feeling lousy, find exercise hard and are just struggling to function.

Clearing toxins from the body also requires us to be drinking plenty of water. It is not possible to substitute water with drinks like soda, tea or coffee. These drinks are quite powerful diuretics meaning that it will make you pee more and therefore dehydrate you. When you are dehydrated on a cellular level nothing works well, water is the solute where all the biochemical reactions in the body happen including those related to energy production. If you are dehydrated your mitochondria cannot work efficiently so you have less energy. We should all be aiming to drink at least 8-10 glasses of water per day and keep caffeinated drinks down to 2 max per day. Drinking plenty of water also helps us to remove toxins from the body in urine and sweat.

Energy production in the body also relies on oxygen and this comes from the air we breathe. Breathing in polluted air is always problematic because you are adding in toxins that your body will need to remove. But even breathing problems like sleep apnoea, or cardiovascular issues can cause the level of oxygen in your blood to drop, this is a significant stressor for the body and can cause fragmented sleep throughout the night.

When dealing with chronic health issues there is often a number of different symptoms whether that is pain, digestion problems or balance issues but nearly all chronic patients will present with fatigue and often sleep problems getting to the root cause of these can be the key to help them feel better and have more energy which in turn helps them to deal with the chronic health problem.

Dealing with your emotions can set you free

amanda@roeclinic.ie (Amanda Roe) — Tue, 18 Oct 2022 08:00:00 GMT

We can feel alone and exhausted when strong emotions are following us around all day long. Many of us are living with negative emotions that are overwhelming and affecting our quality of life. It is normal to push these feelings down to try to suppress and ignore them hoping they will go away but the reality is that the more we do this the stronger they become.

Imagine your emotions as a small child who wants your attention. You are working from home, you’re busy and you’re mind needs to be focused on work related things. The child knows that you are working and they want to be good and not disturb you but they are experiencing uncomfortable feelings in their body that they do not understand. It’s scary and they need you to help them figure this out and feel better.

They wait as long as they can and they know they shouldn’t try to get your attention but they can’t help but call out to you from the other room. Your busy and the tone seems ok so you pretend you haven’t heard…. A few minutes later there is a knock on the door and you call “Just give me a minute”. Ten minutes later they sneak into the room and this time they are standing quietly by your shoulder after a minute they start tugging on your sleeve. You explain calmly that you are right in the middle of some really important work but you will be with them soon. They go away as you ask but these feelings are growing and becoming more and more intense. So they go out into the kitchen and in their frustration are banging about and making a lot of noise…. Then you hear things go quiet….. until….Suddenly there are raised voices and tears in the living room as they start a fight with a sibling. There is no option left for you, you must deal with this NOW!

Our emotions are like this, we can try to contain, push them down or ignore them. This may work for a while, even years but the more we do this the stronger they develop and the closer they rise to the surface. Until something apparently small can cause floods of tears or an explosion of emotion, that makes us feel out of control, embarrassed or scared which further fuels the situation.

If we refer back to the child metaphor, I wonder in real life would you ignore a child like that?

What would have happened if we had taken a moment to stop, listen and support the child on the first, second or third request? In my experience the sooner we support a child the more likely they are to feel loved and supported and find it easier to navigate their emotions.

Even though we are adults the same is true for us. Emotions that express themselves strongly in our body and hijack our behaviors can be scary.

It can be helpful for us to understand that emotions are psycho-somatic meaning a thought can cause a strong emotional reaction in our body that is a subconscious response and not controlled by our conscious mind. Hypnotherapy and psycho-emotional techniques bridge the gap between the conscious and subconscious and help us to influence and change these behaviors.

I have taught emotional coping skills in primary school and kids find this fun and really helpful for dealing with feelings that seem stuck in their stomach, throat, head or causing disruptive behavior. Ideally the younger we learn these skills the better, however it is never too late to free ourselves from overwhelming emotions.

Even after decades it is possible to recover from trauma, anxiety, depression, panic attacks or overwhelming feelings like fear, grief or low self-esteem that are impacting on your health and quality of life.

The Brain Gut Connection

Wed, 12 Oct 2022 09:00:02 GMT

3 Simple Vagal exercise techniques to help you gut

When you are suffering from gastrointestinal symptoms, which have been going on for a long time, many people assume that it must be to do with food sensitivities or low-level ongoing infection in the gut. I often find these people go on restrictive diets do many alternative remedies but ultimately, they still have chronic never ending gastrointestinal symptoms like, diarrhoea, constipation, bloating and pain.

The gut-brain axis is well researched in the literature and the connections between inflammatory foods and neurological symptoms is also well researched. But the impact of brain function on gut function is often overlooked.

The brain is constantly communicating with all the organs in our body including the gut and it does this through the Vagal nerve.

The vagal nerve, amongst other things, plays a role in your ability to swallow, gut motility, digestive enzyme release and of course afferent input back to the brain.

In the clinic, vagal nerve function can be assessed using some simple examination techniques. For example by listening to the abdomen with a stethoscope, motility can be assessed, you should be able to hear the gurgling sound of digestion as the food moves through the gut. Looking at the gag reflex or the uvula at the back of the throat rising when you say “Ahhhh”, can also help to assess vagal function. When the uvula doesn’t move much or the gag reflex is weak it indicates the vagal nerve may not be functioning well.

There are also physical signs of a weakened vagal function such as, if you struggle to swallow supplements or pills, or find that food sits in your stomach after eating, this is often described as feeling like a brick in your stomach and can indicate a lack of stomach acid.

It is common for health practitioners to ignore the brain-gut connection in patients with chronic gut complaints. Interventions such as enzymes, probiotics, and other digestive aids may improve digestive health, but the clinical focus should also support brain health to improve the brain-gut axis.

How to improve Vagal function

Nerves are like muscles they need constant exercise to make them work properly. If you break your arm and it is put in a cast your muscles shrink within a few weeks of inactivity. It is the same for neurons if you don’t activate them they loose function. So if your brain is not able to stimulate the vagal nerve properly you can loose gut function and it can lead to chronic gastrointestinal symptoms.

For many people it can be very helpful to stimulate the vagal nerve or to put it another way is to exercise the vagal nerve.

These are 3 simple techniques that will help improve your vagal nerve function:

Gargle

The first exercise is to gargle with water several times a day. This is easily done take a sip of water tip your head back and gargle, continue to drink the whole glass in this way. The more vigorously you can do this the better. If you would like to see a great video of what happens to the uvula when you gargle there is a video link at the end of the article (clip starts at 1 min).

Sing

Singing, especially singing loudly is another great exercise working the muscles at the back of the throat and therefore stimulating the vagal nerve. It doesn’t matter if you are a good singer or not, if you don’t want others to hear you putting your favourite track on in the car and signing along is a good option.

Gag

Activating the gag reflex is another good exercise – you do not want to jab yourself in the back of the throat but if you get a box of tongue depressors and lay the depressor on the back of your tongue by pushing down you will activate the gag reflex.

In terms of exercise activating the gag reflex is like lifting weights, singing and gargling are more like doing sprints. And just like going to the gym it takes time and consistent effort to start to see some changes. Improvements in gut function, like better motility and less constipation, ability to swallow and digest foods are all possible, some find changes happen quickly but for others it takes more time.

So if you are suffering with chronic gut issues assessing the Brain-Gut axis and vagal nerve is a good idea. Even if you do not have significant constipation, leaky gut, or other GI issues, you may still benefit from building vagal tone by gargling, singing loudly, or performing gag reflexes on yourself.

Video Link: https://www.youtube.com/watch?v=HWgfFYCAsX8&t=98s

What does it feel like to have a panic attack?

amanda@roeclinic.ie (Amanda Roe) — Tue, 11 Oct 2022 08:30:00 GMT

I want you to imagine you are on a fly fishing holiday in Alaska. This is the holiday of your dreams. The sun is shining, the birds are singing. Behind you the mountains are capped with snow. Its beautiful. You’re wrapped up warm and the water, it’s teaming with fish. You bait your hook, the fly is pink and glittery, much larger than anything you would use at home.

Casting your line out in front of you your prepared to wait… But this is Alaska…. within minutes you have hooked something. As you wind in the reel smiling broadly you notice…. its heavy… It struggles…. You’re patient… little by little you guild it in. It’s large, silver and shimmering a King Salmon on your first cast. WHAO… your beaming

Its time for a selfie..

As you hold the fish in one hand and focus your phone camera with the other, you are instantly alert! What is that in the background? Within seconds your heart is pounding and muscles tense.

Its BIG….. Its Brown and moving towards you……

SH**….RUN… A BEAR….

Reacting in a split second, you drop everything… your PRIZE fish, your PHONE…never mind about the ROD…. Sprinting up the beach, you dive into the canoe and paddle, paddle, paddle as fast as you can…. Out a safe distance from shore, you are shaking, gasping for breath, sweating. As you looking back at the beach your heart is pounding, legs and arms are weak.

The bear is still there, ambling up the beach towards your gear and a FREE lunch. As you realise you are safe, your breath returns to normal, muscles relax, you are thinking clearly again and the panic has gone. This was an attack of panic an appropriate response to danger, when your sympathetic nervous system kicked into action kept you safe and saved your life!

Unfortunately, with modern living everyday stress and anxiety levels can become chronic. Chronic levels force our body into a state of constant alertness and day to day tasks, pressure of deadlines at school and work, thoughts of the past or things that need done can be enough to trigger panic out of the blue. Then the fear, embarrassment and loss of control can feed into this cycle making it worse. Attacks happen more frequently, affecting mood, ability to think, appetite, sleep, energy and self-confidence. It can seem impossible to break this cycle naturally but it is possible to feel better and get back in control.

We can all feel overwhelmed from time to time. If you experience a compelling urge to get away when you are finding it difficult to cope this can be an early sign of panic. Going for a walk, breathing and practicing mindfulness can all be helpful. However, if you are experiencing panic attacks and the basics aren’t helping - seek help.

Hormones Driving you crazy?

Wed, 05 Oct 2022 08:45:00 GMT

Could Stress be the Culprit?

Many women are affected by the rollercoaster ride of fluctuating hormones during menopause and peri-menopause. Often we think this is normal because it is so common, but it is not normal, it is a symptom and one of the main culprits may be a pregnenolone steal due to chronic stress.

Pregnenolone steal is the mechanism where chronic stress robs the body of sex hormones so that it can produce more stress hormone cortisol.

How your body copes with stress

When you experience stress, the adrenal glands produce a hormone called cortisol which elevates the “fight or flight” response. Normally this “fight or flight” stage is short lived and the body returns to a “rest and digest” phase. But for many people in modern society, they become stuck in a permanent “fight or flight” stage, this is especially so for those who are dealing with chronic inflammatory problems or autoimmune issues.

When people hear the word stress it often conjures up images of emotional upheaval or money worries and whilst these do provoke a stress repose there are other very significant mechanisms that provoke the same stress response. Such as unstable blood sugar from a diet high in carbohydrates, skipping meals or relying on caffeine or high energy drinks to keep going.

There are other serious stressors such as undiagnosed autoimmunity, gastrointestinal problems like IBS, chronic inflammation and chronic pain, insomnia but the bottom line is it does not matter where the stress is coming from your body will respond in the same way and produce more cortisol.

Pregnenolone Steal

Pregnenolone is precursor hormone, essentially a building block, which is converted into other hormones that are produced in the adrenal glands. These hormones include sex hormones like progesterone and oestrogen but also the stress hormone cortisol. This is particularly important for peri-menopausal or menopausal women, during this stage of your life as the ovaries stop producing hormones, the adrenal glands become the main producer of hormones in your body.

Pregnenolone steal refers to a situation when there is excessive stress diverting pregnenolone from producing progesterone and oestrogen to producing cortisol. This sets the stage for the hormone imbalances that cause many of the common symptoms of menopause especially low progesterone.

Symptoms of low progesterone include, mood swings, depression and anxiety, insomnia, fatigue, changes in menstruation, brain fog and low libido. Many people look to replacement progesterone as a fix but actually if stress is the issue removing this normally works better.

Stress comes in many different forms and is specific for each person. Some stressors may be impossible to remove so it is important to have an honest appraisal of the stressors in your life and remove them or reduce them if possible.

One of the main mechanisms of stress I see in clinic is women not eating enough, skipping meals and ending up with low blood sugar. If you get “hangry” or feel better with more energy after eating this is a sign that your blood sugar level is dipping too low – if that, is you - you should NOT fast. Instead eat at least three meals a day and maybe snack in between meals too but avoid sugar and high carb foods and excessive amounts of fruit.

In the case of relationships and emotional stress help from a professional like a hypnotherapist or counsellor can be great. Acupuncture is also useful to help balance hormones and reduce stress. If you have unresolved IBS, food sensitivities, chronic pain, insomnia or an autoimmune issue, functional medicine can help you make changes that will improve your symptoms, reduce stress and balance your hormones.

Is Hypnosis Real?

amanda@roeclinic.ie (Amanda Roe) — Tue, 04 Oct 2022 08:30:00 GMT

Hypnosis can improve your health

As a hypnotherapist I would definitely say yes hypnosis is real and it can improve you life and health.

But perhaps it is not what you have imagined.

Hypnosis is a universal sensory language that is used every day to communicate between your conscious thoughts/desires and your subconscious emotions/behaviors.

It is also used to communicate more effectively with others.

We are all in a state of self-hypnosis every day.

It is a language that we all have access to.

However, most people are not aware that it even exists.

When people think of hypnosis

They normally associate it with someone doing something to them.

Stage hypnosis is normally the first thing that springs to mind.

Often people think of this as being out of control and doing silly things to entertain others.

Next, they may think of hypnotherapy, when hypnosis is used as a therapy to help someone overcome an emotional problem, psychosomatic (Mind/body) illness or change an unwanted habit.

With both of these you imagine someone with their eyes closed who appear to be asleep.

But are you aware of waking hypnosis?

Waking hypnosis is the language of influence that is around us all the time, when your eyes are open, when you are talking to others, watching TV or listening to a song.

It is used regularly in advertisements on the radio, social media, buses and billboards

In advertising this language is used to try to influence you or coerce us to purchase something we may not need or want,

Self-hypnosis comes naturally for those who are able to ‘get in the zone’ or who easily move towards their goals.

It is a sensory language, when words and thoughts and desires affect your body on a physical level.

For example, it can affect your breathing, your heart rate your ability to relax, digest, de-stress and focus.

It is particularly beneficial for those suffering with IBS, anxiety, fears and phobias.

Although this language is easy to learn it is not taught in school and so many of us find ourselves unwittingly influenced by others or even self-sabotaging our best intentions or greatest desires.

Understanding the language of hypnosis can help you improve communication with yourself and others and get your life back on track.

If you are curious, I would suggest starting with a guided hypnosis that you can use in the comfort of your own home.

Hypnosis can be a pleasant state of relaxation and I have created a ‘Relax in Nature’ recording that is FREE to download on this website www.roehealth.ie/download

For people who find it difficult to relax and switch off, a guided hypnosis can be very helpful as an afternoon nap or at bedtime to help you sleep.

Relaxing your body and mind is wonderful for managing stress and boosting your immune system.

For best results listen to the recording once a day for 3 weeks and then as often as you like after that, obviously the more you listen the more benefits you will experience.

I didn't know it was possible to feel this good!

amanda@roeclinic.ie (Amanda Roe) — Tue, 27 Sep 2022 09:45:01 GMT

Restore your health

I grew up fascinated by old cars. Its almost as if after a certain age they become more valuable. The owner will give them more care and attention than they may even have had in their prime.

My dad loved vintage cars. He would go to rallies and dream about owning one someday. I remember him buying an Austin 10, I was in my teens and it was already nearly 40 years old.

It was a hobby, a labor of love. He knew every inch of that car and lovingly restored it. He would travel to vintage rallies at the weekends, and polish it till it gleamed. I marveled at those sweeping wheel arches and the funny round lights… he still has it, gosh it must be more than 70 yrs old now. It has given so much joy to so many people. He would volunteer to chauffeur at weddings, so many happy brides and the pride on his face.

Who knew life could be so great in your vintage years?

Then when I went to my first brokers yard there were so many cars… abandoned, forgotten. I know many of those cars could have had a different journey with a different owner? Could have had its full potential realized.

I have a client who said to me recently “I had to get better to realize how bad I was”. It’s amazing how resilient the human body is. Anxiety, fear and and elevated heart rate were normal. For her driving the car more than a few miles was difficult. Public travel, going out for dinner and shopping caused panic attacks. She couldn’t go for a walk without rescue remedy, or travel as a passenger in a car without closing her eyes.

She kept struggling on, it was her normal after all… Until, she decided enough was enough. She say’s “you have to have the opposite to know what good feels like”. Now I feel great! I go with the flow. I don’t question myself. I do things. I am there and back before I know it, and I did it… I got the bus the other day. What an awful crowd in Pennies but it was a breeze. It is good to have a body and mind that are calm and relaxed, to feel confident in all situations. I keep feeling better and better. I didn’t realise it was possible to feel this good.

As humans we have the potential to survive extreme situations. We can see that in history, unimaginable can become normal. Your body will keep going until it becomes so exhausted it collapses. A sensitivity to light or sounds can become just the way it is. Being easily started becomes entertainment for others.

A thought can cause fear and panic and the need to get away. Just like a speed wobble it can appear that things are ok, then suddenly they are not.

You have it within your control to stop this cycle and make anxiety, fear and panic a thing of the past.

Just like a vintage car you can restore your health.

CHRONIC FATIGUE AND HORMONE BALANCE

Wed, 21 Sep 2022 08:29:59 GMT

Functional Medicine

I was asked recently why is that so many women that are approaching menopause or peri menopause suddenly start having so many energy issues and symptoms like brain fog, not being able to think clearly and having symptoms of cognitive decline.

The reason for this has to do with the way your body makes energy and how your hormones impact on that ability. There are numerous hormones involved in normal homeostasis or function and for women this is much more critical than for men purely because there are more fluctuations in hormone production not only through the menstrual cycle but even during the day. Other hormones such as thyroid hormone and insulin also have a big impact on energy production.

Ok let's start at the beginning and look at how your body makes energy this is known as bioenergetics and it describes the process where you take food and then convert this into energy. Obviously digestion and absorption of foods are important but what we are really interested in is what happens at a cellular level in your body.

Every cell in your body requires energy to function and within every cell there are organelles called mitochondria. If you remember your school biology and the TCA cycle or if you are as old as me the Krebs cycle which describes the process of converting glucose, fats and proteins into ATP (Adenosine-triphosphate). This takes place within the mitochondria of each cell. ATP is the energy source for all functions carried out by your body. Production of ATP whilst essential, also produces by products which are damaging this is called oxidative stress. In normal functioning mitochondria these by products are cleared away by anti-oxidants ¹ . So having a low antioxidant level will impact on your mitochondria’s ability to function.

These mitochondria actually have their own DNA separate from the cell nucleus, and they have a number of functions that respond to your environment. In times of physical stress ie. when you exercise, the mitochondria will join together to make bigger mitochondria to produce more energy this is known as Fusion ² .

So where do the hormones come in? Hormones have effects on every stage of mitochondrial function.

· Estrogens promote mitochondrial biogenesis and promote fusion of mitochondria which increases the number of mitochondria and their size which increase their ability to produce ATP and for you to have more energy ³ .

· Progesterone and testosterone will up-regulate mitochondrial antioxidant activity and help to clear the body of the harmful by products of energy production, this helps you with endurance and slow’s degeneration.

· Thyroid hormones and testosterone have direct effects on the mitochondria’s ability to produce ATP which has a direct effect on your energy.

And more important than the three things listed above is to understand that the production of hormones in your body is completely reliant on your mitochondria. So you have to have mitochondria that are functioning well to produce adequate hormones in the first place.

That is because sex hormones are derived from HDL and LDL circulating in your blood. Cholesterol is then taken into the mitochondria and converted into pregnenolone. Depending on whether this is happening in the testes or ovaries, pregnenolone is then converted through a complex cascade that ends up with testosterone, progesterone or estrogen, or in the adrenal glands to cortisol, progesterone and aldosterone ⁴ .

What does this mean? When women are peri-menopausal their ability to produce hormones diminishes especially if their mitochondrial function is already impaired, you then enter a vicious cycle where less hormone is produced which further effects mitochondrial function. The key to maintaining hormone production is to restore mitochondrial function.

Hormones are not the only factor that have an impact on mitochondrial function. Issues with circadian rhythm, gut microbiome and insulin all have a roles to play and there are many dietary, nutritional and lifestyle interventions that can impact these pathways and help you to feel better without suffering from energy issues, brain fog and other cognitive symptoms.

References:

1. How mitochondria produce reactive oxygen species https://pubmed.ncbi.nlm.nih.gov/19061483/

2. Bioenergetic role of mitochondrial fusion and fission https://www.sciencedirect.com/science/article/pii/S0005272812000692

3. Mitochondria, Estrogen and Female Brain Aging https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934418/

4. Estrogenic control of mitochondrial function https://www.sciencedirect.com/science/article/pii/S2213231719309474

Leaky Gut - A Functional Medicine perspective

Wed, 21 Sep 2022 08:19:42 GMT

Leaky Gut - Is it Real

The short answer is yes and there are many scientific papers written about this phenomenon but it is not called “leaky gut” in the research it is called intestinal permeability.

Intestinal permeability is an important concept to understand. In the realm of overall health your gut is essential because it is not only involved in the digestion of food, absorption of water and elimination of waste but it is also home to a huge number of beneficial bacteria which have far reaching effects and have influence on our immune function, neurology, blood sugar stability and even hormone production.

The gut is designed to be specifically leaky i.e. it has to let certain nutrients in but not others and also needs to keep pathogens out of the blood stream. It does this through the control of tight junctions between the cells lining the gut and various trans-cellular absorption methods. Leaky gut causes inflammation and the cells are then unable to perform these functions properly.

There are many reasons why your gut can become leaky – there are around 20 mentioned in the literature some are more obvious than others. Celiac disease is a common cause of leaky gut, this is an autoimmune condition where sufferers produce an immune response to gluten and receptors in the gut which control the tight junctions in the gut wall. Whenever this immune reaction happens (every time gluten is consumed for celiac sufferers) an immune response is triggered and as well as making the gut leaky will also cause inflammation. Another more surprising cause of leaky gut can be from a concussion. Whilst the exact mechanism is not clearly understood a person’s gut can become leaky hours after a concussion and stay that way for weeks or even months. It is also likely that those suffering with persistent IBS will also have intestinal permeability issues.

Understanding if you have leaky gut is important. The reason for this is once the gut becomes leaky things that shouldn’t be able to get into your blood stream can. This means that you can have translocation of bacteria and their bi-products into systemic circulation. Prompting an immune reaction and all the associated inflammation related to that.

People with leaky gut can find that they start to react to foods that they have always eaten previously with no ill effect. In order to understand why this happens we need to understand a little of how the immune system works. The immune system looks at the protein structure of molecules when your immune system comes across a protein that it doesn’t recognise it launches an attack and destroys the cell with the offending protein.

Foods also have protein sequences (chains of animo acids) and through normal digestion these protein chains are broken down into smaller chains called peptides and eventually into amino acids which are small enough to be absorbed. When your gut is leaky it can let in chains of amino acids which trigger the immune system. The immune system will attack these molecules causing further inflammation which will exacerbate the leaky gut.

Food proteins and their by-products can also have other far reaching effects not only on the gut but also throughout the body, brain and multiple organs.

It is possible to check if you have leaky gut using a specialized blood test. Further testing can reveal issues with gluten and other food proteins and implementing a diet based on these findings as well as specific protocols to heal the gut lining can not only help to resolve uncomfortable gut symptoms but also relieve issues such as brain fog, fatigue and other more serious problems like autoimmune conditions.

Gluten, Autoimmunity and Hashimoto's

Mon, 31 Jan 2022 14:48:36 GMT

Strong links between Gluten Sensitivity, Celiac Disease, Hashimoto’s & Autoimmunity

I often hear people express the belief that gluten sensitivity is a fad, this is not true. Rates of gluten intolerance have risen dramatically in the past decades due to many factors of industrialisation.

There also strong links between gluten sensitivity, celiac disease, autoimmune conditions and especially Hashimoto’s hypothyroidism.

People with Hashimoto’s hypothyroidism are genetically more prone to gluten sensitivity and celiac disease but unfortunately many cases are missed because the testing used to identify gluten sensitivity and celiac disease is limited as it only looks for one type of wheat protein, alpha- gliadin (gluten). The reality is that people can react to multiple compounds in wheat and any test should look at immune reactivity to these different compounds.

Celiac disease differs from gluten sensitivity because it involves a specific gene type expression which promotes an aggressive immune system response. This aggressive response can not only damage someone intestinal lining but cause systemic inflammation, leading to malabsorption syndromes and serious health complications. Celiac disease is also a trigger point for people to go on and develop Hashimoto’s and other autoimmune conditions.

Whilst gluten sensitivity does not trigger such an aggressive response it does play a role in triggering and exacerbating Hashimoto’s and therefore everyone with Hashimoto’s should be screened not only for celiac disease but also gluten sensitivity. If these tests are positive that person should follow a strict gluten free diet.

There are many different forms of food intolerance testing available but the only one you should consider is ELISA testing, the one we use in clinic is from the Cyrex Laboratory ( www.clyrexlabs.com Array 3 Wheat Gluten Proteome Reactivity & Autoimmunity).

For some people with autoimmune conditions just coming off gluten is not enough as they are continuing to eat other foods that are known to be cross reactive with gluten, such as other grains and dairy. This cross reactivity with other foods is often why when some people try a gluten free diet, it doesn’t make any difference for them. For them a stricter exclusion is required to see any benefits.

Many people often ask me if “I can eat gluten again?”. Normally the answer is “no” especially if the person has celiac disease but this is often the case for those who have gluten sensitivity as well, because once the body starts to produce antibodies to gluten it becomes a lifelong problem. This is especially true for those with Hashimoto’s and other autoimmune conditions.

These are some of the concepts I look at when helping someone with an autoimmune condition or low thyroid function. It is not the only factor, environmental factors and other lifestyle, diet and nutrition interventions can all be used to develop a personalised plan based each individual’s unique situation and needs.

Why do hormones affect your energy?

Sun, 09 Jan 2022 14:49:41 GMT

CHRONIC FATIGUE AND HORMONE BALANCE

Ok lets start at the beginning and look at how your body makes energy this is known as bioenergetics and it describes the process where you take food and then convert this into energy. Obviously digestion and absorption of foods are important but what we are really interested in is what happens at a cellular level in your body.

So where do the hormones come in? Hormones have effects on every stage of mitochondrial function.:

· Progesterone and testosterone will upregulate mitochondrial antioxidant activity and help to clear the body of the harmful by products of energy production, this helps you with endurance and slow’s degeneration.

· Thyroid hormones and testosterone have direct effects on the mitochondria’s ability to produce ATP which has a direct effect on your energy.

More important than the three things listed above is to understand that the production of hormones in your body is completely reliant on your mitochondria .

That means that you have to have mitochondria that are functioning well to produce adequate hormones in the first place.

That is because sex hormones are derived from HDL and LDL circulating in your blood. Cholesterol is then taken into the mitochondria and converted into pregnenolone. Depending on whether this is happening in the testes or ovaries, pregnenolone is then converted through a complex cascade that ends up with testosterone, progesterone or estrogen. Or in the adrenal glands cholesterol is converted into cortisol, progesterone and aldosterone ⁴ .

What does this mean? When women are perimenopausal their ability to produce hormones diminishes especially if their mitochondrial function is already impaired. You then enter a vicious cycle where less hormone is produced which further effects mitochondrial function. The key to maintaining hormone production is to restore mitochondrial function.

References:

1. How mitochondria produce reactive oxygen species https://pubmed.ncbi.nlm.nih.gov/19061483/

2. Bioenergetic role of mitochondrial fusion and fission https://www.sciencedirect.com/science/article/pii/S0005272812000692

3. Mitochondria, Estrogen and Female Brain Aging https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934418/

4. Estrogenic control of mitochondrial function https://www.sciencedirect.com/science/article/pii/S2213231719309474

Where Does Your LBP Really Come From?

Thu, 18 Nov 2021 14:43:26 GMT

Where Does Your Low Back Pain Come From?

As a chiropractor I often see people who are suffering with low back pain (LBP). Within society there is a feeling that LBP is normal, it is just wear & tear and everyone will suffer with it at some point...I don’t agree.

The reason is that this area of your body is designed to lock together and has large strong ligaments and facia covering the whole area making it very stable. The stronger or more active you are the stronger and more stable your pelvis and lumbar spine will be and less likely you will have a problem there.

The question I always ask myself when helping someone with low back pain is “as this area of the back is really stable and not interested in moving much, why has it moved out of place and why is it painful?”.

There are of course mechanisms of injury that will cause LBP problems, a fall, car accident a sports injury where the impact can be so forceful that it causes an injury. The truth is that very few people who come to me actually report such an injury. Just a note here – bending over to do up your shoe or unpacking the dishwasher is not a mechanism for injury, you should be able to bend down and tie your shoe without injury, there is something else that is going on.

So why are so many people suffering from LB Pain?

The reality is there are as many reasons as there are people, so I am going to touch on a few general issues that I commonly find.

Neck and Upper spine issues:

One of the reasons that people end up with LBP is that there are other issues further up the spine that cause a neurological deficiency in the muscles and ligaments around the LB therefore allowing it to become unstable and go out of place.

It is common for people with LBP to have other issues; like a chronic shoulder problem or unusual issues that they think are unrelated like muscle weakness or pins and needles in their hands which they did not know could be helped. Often fixing this problem is essential to a long-term solution for that persons LBP.

Inguinal Ligament Problems:

The inguinal ligament actual comes out of the external oblique muscle which has its origins in the ribs but for practical purposes you can feel the ligament by putting your fingers on the bony prominence at the front of your pelvis and moving your fingers down and in towards the mid line of your pubic bone. The inguinal ligament provides pelvic stability and if you have pulled or strained this area it will cause instability in the whole pelvis and you can feel this as LBP. For example someone suffering from constipation can result in LBP and inguinal problems from straining to go to the loo.

Other complex issues:

It is actually quite common for someone to come looking for help with LBP when their actual issue is to do another chronic condition.

For example somebody with a gastrointestinal problem, diminished stomach acid, leaky gut and an inability to absorb nutrients like magnesium, calcium, b12 all of which are essential for the correct functioning of nerves and muscles can result in back pain due to nutritional deficiency.

Whilst LBP is common and can be very debilitating it is NOT normal and can be helped. That is true for simple misalignments and back pain which is a symptom of a more complex problem. Simple issue are often helped with chiropractic, more complex ones require a different approach and that is where Functional Medicine approach can help.

Do Probiotics really work?

Thu, 18 Nov 2021 14:37:23 GMT

Do Probiotics Really Improve your Gut Bacteria?

Well the answer is yes and no. It depends on what you expect them to do.

Most people think that probiotics will help them improve their beneficial bacteria in their gut and get rid of the bad bacteria. But there is no research showing that probiotics permanently change the gut microbiome (resident bacteria in the gut) they are more likely to have a transient effect meaning that, whilst you take them they are beneficial, but as soon as you stop they are no longer effective. ⁽¹⁾⁽²⁾

If you are using probiotics to help with gastrointestinal issues or just for general health, it is important to remember everyone has very different microbiomes, which will react differently to different strains of probiotic. There is no such thing as a perfect strain of probiotic bacteria no matter how much manufacturers advertise that they have. You will need to try a few and see what works best for you.

The balance of bacteria in your gut depends on your diet, environmental factors, other lifestyle factors and even genetic factors. In order for good health, you need to have a diverse range of good bacteria in your gut. Dysbiosis is a term used when there is more bad bacteria and less good bacteria.

So what make bacteria good or bad? All bacteria produce by-products called post-biotic’s, or lipopolysaccharides (LPS). LPS from good bacteria dampen inflammation and help immune function, while LPS from unhealthy bacteria produce an inflammatory response. Therefore bacteria that promote an inflammatory response are considered bad bacteria, and bacteria that have an immune-modulating effect are called good bacteria.

The beneficial effect when you take a probiotic is that it may have some anti-inflammatory effects and beneficially support your immune system but it is not going to completely change your microbiome. As soon as you stop taking it, the benefits will go.

The only way to completely change your microbiome is through improving metabolic factors, diet and other lifestyle choices.

Why would you want to improve your microbiome? Well your gut microbiome has a huge impact on your health, mood and behaviour it can even effect your blood sugar stability, autoimmunity and some diseases. ⁽³⁾

Some Common Symptoms of Dysbiosis (too much bad bacteria)

· Constipation

· Lower abdominal pain

· Alternating Diarrhoea and Constipation

· Bloating

So for those suffering with gut symptoms outlined or are worried about other health issues, taking a probiotic may well help but a better longer lasting approach would be to change your diet.

Achieving this can be different from person to person the basics that will help everyone are as follows:

- Reduce or remove sugary foods, foods high in trans fats and processed foods

- Increase the amount of vegetables in your diet, aim for 5-6 portions or more of different veg everyday

- Increase fibre intake – eating more vegetables is part of this but you can also add more fibre into your diet by soaking chia seeds or psyllium husk in a glass of water and drinking this daily.

One of the reasons this approach is more beneficial than taking probiotics on their own is that eating a diverse range of vegetables, will increase the diversity of your microbiome and increasing fibre will help your gut bacteria survive as this is the fuel they need ⁽⁴⁾ .

As The Human Microbiome Research Project has found the more diverse your gut bacteria is the healthier you will be ⁽⁵⁾ .

References:

(1) Reid Gregor, Gadir Azza A., Dhir Raja - Probiotics: Reiterating What They Are and What They Are Not. Frontiers in Microbiology 2019 Vol10;pg 424 -https://www.frontiersin.org/article/10.3389/fmicb.2019.00424

(2) Han Shengyi, Lu Yanmeng, Xie Jiaojiao, Fei Yiqiu, Zheng Guiwen, Wang Ziyuan, Liu Jie, Lv Longxian, Ling Zongxin, Berglund Björn, Yao Mingfei, Li Lanjuan - Probiotic Gastrointestinal Transit and Colonization After Oral Administration: A Long Journey. Frontiers in Cellular and Infection Microbiology 2021 Vol 11;pg 102 https://www.frontiersin.org/article/10.3389/fcimb.2021.609722

(3) Integrative HMP (iHMP) Research Network Consortium. The Integrative Human Microbiome Project: dynamic analysis of microbiome-host omics profiles during periods of human health and disease. Cell Host Microbe. 2014;16(3):276-289. doi:10.1016/j.chom.2014.08.014

(4) Myhrstad MCW, Tunsjø H, Charnock C, Telle-Hansen VH. Dietary Fiber, Gut Microbiota, and Metabolic Regulation-Current Status in Human Randomized Trials. Nutrients. 2020;12(3):859. Published 2020 Mar 23. doi:10.3390/nu12030859

(5) Human Microbiome Project Consortium. Structure, function and diversity of the healthy human microbiome. Nature. 2012 Jun 13;486(7402):207-14. doi: 10.1038/nature11234. PMID: 22699609; PMCID: PMC3564958.

TEXT

Are you Selfish?

amanda@roeclinic.ie (Amanda Roe) — Thu, 18 Nov 2021 14:20:52 GMT

If not, Why NOT?

That is the question I have for you.

Selfish is a word that can conjure up memories of others taking, controlling, being self centred and not caring about your needs or the feelings of others. It can give you a repulsive feeling and an internal voice that firmly states NO thats not me!

However without putting your own needs first it is impossible to recharge your batteries and have the energy for others in your life.

That might be at work when you are feeling run off your feet and unable to say “ how can I do that? ” when another unreasonable request is dropped on your desk.

It might be in the home when you are managing the household and the day is taken up with meal preparation, cleaning and guilt of what you haven’t done yet.

It could be outside the home when you are volunteering, caring for parents, neighbours or friends.

As humans focusing towards our own goals or towards the needs of others are two opposing motivational drivers and it is natural to find one easier than the other.

Someone who is already self motivated will not have a problem with the word selfish, as they value the importance of their own personal goals. But if your motivation in life is to help others and to do things with or for others then putting your own needs first can be difficult to do, and it will make no sense at all that others do not feel the same way.

Not prioritising your own self care can lead to gradual depletions, perhaps difficulty sleeping, low mood, emotional upset, weight issues, period problems, aches and pains, chronic fatigue and eventual burnout.

So when you are feeling tired, overwhelmed or rushed off your feet what is your self care routine?

Is there someone in your life that will remind you to slow down?

Is there someone who will put dinner on the table and send you off to bed?

If you are concerned about your mood or emotions who do you talk to?

Doing more for others than yourself can lead to chronic levels of stress and affect your mind, body and emotions. Learning to manage stress and prioritise self care are key to feeling good and staying well.

When others are unwell it can be very clear what they need but when you are feeling rundown, the temptation is often to down play your symptoms and keep going.

So ask yourself what happens if you are unable to cope? How does that affect you, your family, your work or others you care for?

If it is important for you to be well and stay well then make a list of things that make you happy and recharge your batteries.

It might be a hot bath and going to bed early, exercising, eating well, meeting up with a friends and family, playing a musical instrument, having a haircut, a manicure or taking a nap in the middle of the afternoon. Put this list somewhere visible or even on colourful post it notes so you can remind yourself to care for yourself each and everyday.

Is weight loss difficult for you?

amanda@roeclinic.ie (Amanda Roe) — Thu, 18 Nov 2021 14:15:31 GMT

Are you struggling to lose weight?

Have you tried lots of different plan’s through the years?

Perhaps at the beginning of this summer you joined a weight loss group for recipe’s, exercise ideas, weekly weigh in and support. You thought the long summer evenings and warmer weather would make it easier to stay on track and you were right.

You were delighted to have the accountability, and stayed motivated and followed the guidance yet you didn’t get the results that others where getting and are now wondering why that didn’t work for you.

It just doesn’t seem fair. Why do some people find it easy to stay active and slim whilst eating and drinking whatever they want whilst others may eat healthy, calorie count and exercise religiously and still can’t reduce their weight or feel good in their clothes.

If you are trying to lose weight and you are following a plan and what you are doing right now is not working for you, then the only way to get a different result is to change what you’re doing.

Your body is constantly communicating with you and giving you clues as to what is going on. When you know how to interpret these signs, knowing what to do next is clear.

So ask yourself..

Do you experience poor concentration or sleepiness after meals?

Do you experience abdominal pain, gas or bloating after you eat?

Are you often hungry between meals or soon after you eat?

Does food give you a burst of energy or leave you feeling drained?

Do you eat for comfort or when you are upset?

Are you often tired?

Do you sleep poorly?

Has your waist increased with age?

Do you crave sweets, salt or caffeine daily?

Do you have PCOS (polycystic ovarian syndrome)?

Are you suffering with joint and muscle pains?

Do you have digestive problems or is there diabetes in your family?

If the answer to any of these questions is Yes then a personalised approach tailored to your individual needs will help.

Stories that you are big boned, or have natural weight gain because of age, are keeping you stuck. In reality it could be food sensitivities, inflammation or hormone imbalance that have been making it difficult for you to lose weight and I can help with that.

Taking an approach that is right for you, your body and your mind is important. It can help you lose weight, feel great and improve your health long term.TEXT

Women's Health is Complex

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 15:21:39 GMT

Women’s health is complex, it is never one clear symptom but rather a medley of mental, physical and emotional symptoms.

For example a lady who came to me had been experiencing severe stress, crippling anxiety, low confidence, exhaustion, cravings and weight gain.

Post trauma stress made her feel trapped and she shied away from aeroplanes, car journeys and even lifts. Working and caring for a sick child and juggling her own health issues she was finding it difficult to cope.

Her mood would swing from high to low, waking at night, sweating profusely, dizzy at times with unbearable tension headaches. Her social anxiety was extreme, she was paranoid, avoiding close friends and afraid it was all in her head. Overthinking everything she was tense all over, her shoulders and neck were so stiff, everything hurt and massage was not helping.

When she reached out to me she was terrified she’d collapse in public she had been prescribed xanax by her doctor as well as trying counsellors, acupuncture, homeopathy, reiki and many health supplements.

What she didn’t realise was that her physical pain was psychosomatic meaning a physical illness or other condition caused or aggravated by a mental factor such as internal conflict or stress. Within the first session of working together all the pain and tension in her body was gone and she was feeling calm, confident and able to breath freely again.

After a short course of therapy the headaches and other symptoms had disappeared and her energy levels increased. Soon she was feeling back to her old bubbly self, able to enjoy driving and the freedom of a family holiday abroad. She was also able to support a friend with hospital appointment’s as she could once again drive her car and travel in lifts freely and comfortably. With further support she reduced from a size 14 to size 10. Her clothes felt more comfortable and she was delighted to get back into her favourite jeans without calories counting or cravings.

Of course this is only one persons story but perhaps it can give you an idea of what is possible when a persons health is viewed holistically.

As a clinical and medical hypnotherapist, acupuncturist and chinese herbalist, I specialise in psycho-trauma (mind-trauma) and psycho-somatic (mind-body) conditions these could be

A. Physical symptoms, hormone imbalance and pain caused by your thoughts, stress or trauma.

B. Emotional and mental symptoms that stem from physical pain or digestive issues

C. Conditions like anxiety and depression that could stem from both A or B above.

Life is challenging and it is normal to suppress unhelpful feelings and thoughts but unfortunately as we try to contain and control them they can build and express physically in various ways affecting our health from heart palpitations to irritable bowel disease, skin conditions or headaches. So if you have been suffering from unusual symptoms for a while or worried that it is all in your head then it is worth getting in touch as I might be able to help you.

Amanda Roe provides natural solutions for your mental, emotional and physical health. To book a FREE 15min Consultation with Amanda click here.

Are you Being Pulled in Every Direction

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 15:15:13 GMT

Are you a busy woman with more commitments than you have time to manage at your best? Perhaps you are working, a mother, a carer or all 3 stressed and struggling to catchup.

Do you feel like a juggler trying to keep all the balls in the air at the same time. Or perhaps a firefighter constantly stamping out fires only to find a new emergency suddenly ablaze and melting your front door.

More and more women today are experiencing burnout, but don’t realise that that is what it is. Life in 2021 is more intense, more demanding and more restrictive than ever before. Covid19 has made it so difficult to support our loved one’s, to grieve, to let off steam and recharge our batteries with social gatherings and fun activities.

There is immense pressure to be strong, to be the one holding your family together and your emotions in.

As a woman you are the heart and centre of your families world, so many people rely on you. It is natural to prioritise others especially if you are the eldest, the only girl, self employed or the one living closest. It is normal to feel like you are not doing enough and guilty when you believe others need more of you?

These stresses can overwhelm you and negatively impact on your health. So please take a moment and ask yourself is your menstrual cycle easy and regular? Is your mental health good? Is your mind quiet or does it race at night, affecting your sleep and your mood? Are you exhausted? Have you lost your appetite or are you emotionally eating and concerned about your weight?

What would it feel like to slow down….

To take care of yourself….

To breathe…

What would it feel like to talk with someone and release the pain in your heart and pressure in your head?

What would it mean to you to wake refreshed before the alarm, smiling and looking forward to the day?

There is no limit to what you can accomplish when you give yourself permission and surround yourself with the right resources. I know this can be difficult, so what would you do differently if it was your friend, your partner or your child who was feeling the way you are feeling right now?

Take a moment to imagine, what self care would mean to you.

What would it mean to be able to step through your fears, find your strength, your purpose and balance in your life?

What would it feel like to fill your cup…. to stop emotionally eating and be true to your own needs?

How important is finding natural solutions for your mental, emotional and hormonal health?

If you have any questions or would like to discuss an approach that is personalised to your needs you can book a FREE 15min Consultation with me here.

Is Worry and Anxiety Keeping you Awake?

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 15:07:41 GMT

In traditional Chinese medicine worry, anxiety, insomnia, excessive dreaming and poor memory are all connected with your emotions, stress and digestive health.

Insomnia refers to a number of different problems including the inability to fall asleep easily, waking during the night, sleeping restlessly, waking up early in the morning and dream disturbed sleep. Whilst acupuncture and herbs are very helpful to manage stress and modulate the bodies functions the amount and quality of your sleep is also greatly affected by the amount of stress in your life and having the correct balance of foods in your diet.

Everyone knows that emotional stress affects mental and physical health, it keeps our mind active at night causing overthinking, worry, and anxiety that affects our quality of sleep and energy levels.

Lack of sleep and sleeping at the wrong time of day affects the balance of serotonin and melatonin hormones that control your circadian (Sleep) rhythm, worsening the problem.

What many people don't realise is that your digestive health affects your mental health, ability to manage stress and can lead to feelings of anxiety and unexplained patterns of worry.

Scientists now call the gut your second brain. About 90 percent of the nerve fibres in the primary visceral nerve, the vagus, carry information from the gut to the brain and not the other way around. So an unhappy gut could actually be the reason why you're lying awake worrying or feeling anxious at night.

The link between diet, stress, lifestyle and sleep quality is really obvious when someone is working nightshifts, skipping meals and eating junk food . By simply restoring the correct balance to your diet it is possible to influence your mood, your mental health, your physical health, and improve your sleep.

Insomnia or sleep difficulties also affect people who on the surface seem to have a healthy work life balance and seem to be eating a healthy diet with lots of fruit and vegetable, for them the problem is also one of balance - eating the right foods at the right time is very important to maintaining blood sugar balance and this is one of he main reasons people wake in the night, as they do not have enough fuel to stabilise their blood sugar for long periods without eating.

When I sit down with someone and we look at what their lifestyle and diet is like. We often find it is heavily weighted in one food category with essential foods limited or missing. I find that there is so much information available about what a healthy diet is, people are confused. It is often overlooked that we are each unique and even something healthy like a tomato can be good for one person and then cause a food sensitivity, digestive problem or sleep issues for another.

If you are finding worry or anxiety keeping you awake at night taking a holistic approach considering your emotions, stress, diet and lifestyle will give you the information and the action steps you need to restore your sleep and recover.

If you have any questions on what the right approach is for you please get in touch I am looking forward to speaking to you. Amanda Roe is an Acupuncturist, Clinical hypnotherapist and Life & Health Coach. For more information or to book a FREE15min consultation with Amanda click here.

Links Between Food and Behaviour

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 15:02:36 GMT

Are you worried your child’s poor eating habits are connected with behavioural difficulties, anxiety or depression?

As a parent I understand how difficult it is to get our children to eat a healthy diet that supports good mental and physical health. There is so much information out there about what a healthy diet is, however more and more people are confused and so I'm gonna start with the basics.

Firstly there are three main food groups, carbohydrates, proteins and fats

Carbohydrates are vegetables, fruits, bread, pasta, rice etc

Proteins are mainly animal products meat, poultry, seafood, dairy, cheese and eggs. There are also some plant-based proteins like soy, pea’s, pulses and hemp.

Fats are a bit more complicated. There are essential fat’s, meaning you can’t live without them, fats that are okay and bad fats.

Essential fats are full of omega 3,6 or 9. They are seafood, nuts, seeds, olives, avocado and certain oils like olive or nut and seed oils.

Good fats are natural fats that are found in meat, full fat diary products like cream and butter.

Bad fats are trans or saturated fat’s these are found in fried, processed and baked goods like fried chicken, chips, cakes, cookies, pies, and doughnuts.

Sugars are a carbohydrate these are found processed as sugar or sweeteners and naturally in fruit, honey, maple syrup, agave etc. Sugars provide an immediate fuel source however be aware when you have too much sugar it gets converted and stored in the body as fat. Sugar substitutes are growing in popularity they are lower in natural sugars but more difficult to digest and often connected to behavioural issues.

Encourage your children to eat lots of vegetables, cooked and raw, a smaller amount of fruit with good quality meat. The most important drink for children and adults alike is water. Kids love fruit juices but I would encourage you to have your children eat fruit and drink water.

Starting healthy habits when your kids are young makes it easier. But if this concept is new to you then, there is no better time than today to get started. As children become teens it can become more challenging to convince them, to eat regular healthy meals. Junk food is so tempting and they are bombarded with fancy marketing of the latest food trends.

Vegetarianism and veganism are very fashionable at the moment, and there are ecological and ethical reasons why someone would want to do that. However as a parent it's important that you are aware that removing animal products can impact on your child’s mental health.

The link between your gut health and your mental health is now widely researched and published. Disordered patterns of eating and omission of certain essential food groups leads to nutritional deficiencies. Your gut is your second brain and when it's not getting enough nutrition this can lead to hyperactivity, ADHD, dyslexia, poor concentration, tiredness, difficulty managing stress, anxiety, depression or even a hidden eating disorder.

Health, resilience and good cognitive function starts in your child gut. If you're concerned and would like support please get in touch. Amanda Roe is an Acupuncturist, Clinical hypnotherapist and Life & Health Coach, Book your FREE 15 min Consultation here.

5 Key Factors in Unexplained Weight Gain

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 14:23:18 GMT

Do you look in the mirror and not recognise yourself? Do you feel heavy, tired and frustrated that nothing in your wardrobe fits? Do you love food and drink, and feel happier when you are eating? Have you tried one diet after another only to find that you slim down for that all important size 12 photo and then it all piles on again?

Living in a bigger body can be stressful, especially if your doctor says you have to lose weight. Or if a well meaning family member or friend drop hints that weight watchers, slimming world, veganism, keto or some other diet plan will make all the weight disappear.

Scales are not an accurate measure of health. There are many factors that cause unexplained weight gain and make it difficult for you to feel happy and healthy.

Constant dieting can cause feelings of shame or guilt and negatively affect your physical and mental health. So it is worth knowing that often the extra weight you are carrying is not your fault.

Here are 5 key factors that cause unexplained weight gain.

1. Hormone Imbalance - Certain medications, including the contraceptive pill and steroids affect hormone balance and cause weight gain. Stress affects the hypothalamic–pituitary–adrenal (HPA axis) activating the stress response, which alter other hormones like estrogen or testosterone and cause weight gain and other problems like PCOS.

2. Blood Sugar dysregulation -diabetes, insulin resistance and carbohydrate intolerance all affect blood glucose levels. Causing blood sugar spikes and conversion of carbohydrates into fat stored around your middle.

3. Genetics may mean you are predisposed to chronic health conditions such as hypothyroidism which slow your metabolism or an autoimmune disease whose root is found in the gastrointestinal system causing bloating and inflammation which is often confused with weight gain.

4. Calorie restriction makes the body switch into starvation mode changing your metabolism and cause resistance to weight loss and even weight gain.

5. Trauma and childhood stress activate the sympathetic stress response raising cortisol levels, affecting hormonal imbalances and eating patterns.

The good news is that there are solutions available that can help you to recover from trauma, naturally balance your hormones, manage blood sugar and reduce the symptoms of chronic health conditions without calorie counting.

Your mental health is key to your happiness and body confidence, instead of calorie counting find a meaningful way to measure your health goals and nourish your body.

• Make sure to get enough sleep and quality rest.

• Choose fun ways to move your body, there are so many creative options online, perhaps ask someone in your lockdown bubble to walk with you or get out in the garden and listen to your favourite playlist. Or dance around the kitchen to the radio.

• Eat to increase your energy and nourish your body perhaps by adding X vegetables per day or drinking X glasses of water.

• Accept your current body size and wear clothing that you feel comfortable wearing. When you feel good in what you are wearing you are more likely to feel confident to move your body.

If you feel that any of the 5 factors above are the cause of your health problems then it makes sense to seek help from an experienced healthcare professional, as this will help you to feel in control and accelerate your health goals.

Amanda Roe is an Acupuncturist, Clinical hypnotherapist and Life & Health Coach, to book your FREE 15 min consultation with Amanda click here

The Power of Your Breath

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 14:15:13 GMT

Breathing is often something we take for granted its easy right? Just breath in, out and repeat. Well on one level this is correct but on another level something as easy as breathing can indicate that your health is on the decline or give you significant health benefits.

For centuries ancient cultures have promoted breathing meditation exercises to enhance their health.

Qigong has been practiced in China and across Asia for more than 4000yrs. It coordinates slow-flowing movement with deep rhythmic breathing and visualisation and is used to calm the mind, meditate, improve health and martial arts training.

In India were yoga has been practiced for more than 5000yrs, Pranayama breathing is one of the 8 practices of yoga and has significant emotion and physical health benefits.

In Tibet the monks developed Tummo (Inner Fire) a breathing exercise combined with a visualisation to generate body heat in the icy caves of Tibet. You can see demonstrations today were Yogi’s who have mastered Tummo are capable of immersing themselves in icy lakes and 15 mins later producing visible steam rising from their robes.

In 1957, Ukrainian Dr. Konstantin Buteyko, observed and documented in hospital that there was a correlation between a patients respiration rate and their overall health. Dr Buteyko noticed that the breathing of unhealthy patients is often through the mouth using the upper chest and causes a respiratory rate and volume greater than normal.

Healthy people have regular, effortless and quiet breathing during rest. Their breathing is through the nose, driven by the diaphragm and with a normal respiratory rate and volume. More importantly Dr Buteyko found that when a patient changed their chest breathing to belly breathing their health improved.

You can use different breathing techniques to:

Reduce stress

Manage pain, particularly during childbirth

Unblock the sinus

Relieve asthma

Lower blood pressure

Relieve depression and improve how we feel.

Improve sleep

Reduce incontinence

Lift prolapsed organs ie. anus, cervix, uterus or bladder

Improve sleep

Improve circulation and warm the body.

Improve oxygen levels in the blood.

Changing how you breath may have health benefits for you too.

Here is a simple exercise that will help you to notice how you breath and if necessary change it to a healthy breathing habit

1. Sit quietly with one hand on your chest and the other on your belly

2. Breath normally for a few minutes,

3. As you are breathing normally notice the movement in your belly and in your chest

4. If you notice that you are breathing more into your chest than your belly then use the following steps to change this to belly breathing.

5. Close your mouth and breath in and out through your nose

6. Close your eyes and imagine your belly is a ballon, as you breath in through your nose imagine the ballon inflating, as you breath out through your nose imagine the balloon deflating.

7. Continue with the visualisation until you notice your breath moving into your belly area.

Bring your awareness to your breath a few times a day and by simply breathing in and out through your nose all the time you should start to notice some health improvement.

Amanda Roe is an Acupuncturist, Clinical hypnotherapist and Life & Health Coach to Book a FREE 15 min Consulatation with Amanda click here

Its not About Food, It's About Feelings

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 14:09:19 GMT

As 2021 approaches many of us are thinking of New years resolutions, perhaps something we would like to achieve, something that we would like to give up or something that would make us feel happier and healthier. According to an Inc. study of 2,000 people, the top 2 most common resolutions made in 2019 were

No. 1 to Eat Healthier and

No. 2 to Exercise more

This may seem sensible however when this advice is taken to the extreme it can morph into a pattern of disordered eating, control issues, insecurity, distorted perception of self and distress.

In fact striving for thinness can compromise health and vitality. Disordered eating and eating disorders affect hormone function, bone density, blood pressure, glucose levels, mental health and can be potentially life threatening.

Eating disorders effect men, women, girls and boys. worryingly statistics indicate that

• 81% of 10yr olds are afraid of being overweight.

• 46% of 9-11yr olds are sometimes or very often on diets and 82% of their families are sometimes or very often on diets

• More that 50% of teenage girls and nearly 1/3 of teenage boys use unhealthy weight control techniques such as skipping meals, fasting, smoking cigarettes, vomiting and taking laxatives

With the use of smartphones we are less aware of the influences that others have on our children and so it is important to be aware of the signs that may be an indication of unhealthy eating patterns and distress around eating, and how as parents, friends or partners we can help them to feel good about themselves and support them to nourish their body and mind.

Warning signs include skipping meals, avoiding eating with family, going on a diet and becoming vegetarian/ vegan. Physical changes include feeling cold, bloating of stomach, constipation & abdominal pain, fainting, fatigue, muscle weakness, hair loss, tooth decay, digestive issues, difficulty sleeping, dry, thinning hair and skin, loss of periods, irritability, social isolation, inflexible thinking and depression.

Diets don’t work because they lead to unhealthy eating habits, nutritional deficiency, hunger, cravings, binge eating and weight that fluctuates. Worst an unhappy gut is linked with low mood, low energy and mental health issues.

It is far too common for eating disorders to start as dieting Kids may camouflage this as “healthy eating” so it is important for parents to be aware that healthy eating includes eating breakfast, lunch and dinner plus healthy snacks. Adequate nutrition comes from consuming nutritionally dense foods from all of the following food groups daily.

• Vegetables - eat the colours of the rainbow and particularly green vegetables which are full of vitamins and minerals i.e. peppers, tomatoes, carrots, salad leaves, broccoli, celery etc.

• Carbohydrates - choose wholegrain carbs like quinoa, oats, sweet potato, brown rice, wholegrain breads, potatoes. Just so your aware vegetables are carbohydrates so eat as much veg per day as you can.

• Proteins - Animals proteins ie. eggs, fish, meat and dairy are essential as they are the only natural source of B12. B12 helps to make DNA and keeps the body’s nerve and blood cells healthy. Other sources of protein are beans and pulses such as lentils and chickpeas, seeds and nuts, soy products like tofu and the grain quinoa.

• Essential Fats - are needed so the body can absorb fat soluble vitamins A, D, E and K. The best food sources of Essential Fats are avocado, chia seeds, eggs, fresh tuna, herring, mackerel, salmon, trout, flax seeds, almonds, brazil nuts, walnuts, organic nut butters, olives, olive oil, flax oil.

• Fruit - is a source of antioxidants and vitamins.

• Water - is essential to rehydrate the body

However please be aware eating disorders are ultimately not about food, but rather feelings, So perhaps this Christmas instead of complimenting someone on their appearance or weight even if well intentioned, instead ask them “ How are you?” and take the time to listen and support them to feel better about themselves.

Amanda Roe is an Anxiety and Trauma therapist. She uses a range of holistic therapies including acupuncture, hypnotherapy and coaching to help you feel great.

Book your FREE 15 min consultation with Amanda here

Your Actions Will Change How you Feel

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 14:04:20 GMT

Unfortunately this month we find ourselves again in lockdown…. So many people have had to close their businesses when they want to keep working and we have all been asked to work from home unless on the essential list and restrict our movements back down to 5km from were we live. The new restrictions will bring us up to Dec 1st and then hopefully businesses will reopen and families can be together for Christmas.

But we know that nothing is certain and the unknown is increasing stress, fear, anxiety and depression for many.

Humans are sociable creatures and need the company of others, some of us prefer one to one interactions whilst others need the company of lots of people to feel happy, content and connected. This is in our nature, in our DNA and compelling, so please be compassionate for those who are really struggling right now.

Stress, uncertainty and loneliness are triggers for anxiety, fear and depression. As intelligent individuals we can tell ourselves that what we are feeling is irrational but stopping those feels may take more than will power. Fear and anxiety are strong emotions which are triggered to signal danger and keep us safe, they demand that we take action to move away from a situation or stand up for ourselves. Unfortunately they may also cause us to be short tempered and aggressive or feel overwhelmed with a sense of dread, frozen, unable to think clearly or procrastinating. Physical symptoms like a loss of appetite, stomach ache, nausea and vomiting can affect our ability to rest and digest. Other signs like chest pain’s, shortness of breath or heart racing, sweating, muscle tension and headaches can intensify the feelings making things spiral further.

If we lived in the wild and were being chased by a lion these flight and fight responses would be fully activated we would respond appropriately. The danger would end and the body would reset our sympathetic nervous system (SNS) so we would rest and recover. Our current levels of stress are not immediate and gone but rather continuously provoked without the opportunity to reset the SNS, so many are suffering from chronic anxiety and symptoms that are effecting our mood and physical health.

To break the cycle and calm your mind focus on areas that you can control.

Here are 3 areas were you can easily take action whilst at home

1. Breathe - Calm your SNS by breathing in and out through your nose all the time. If you feel anxiety or fear rising, sit comfortably, place your right thumb over your right nostril, close your eyes and breath long and deep only through your left nostril for 3 minutes.

2. Drink this - Glycine is an amino acid with calming properties it is found in bones and connective tissues. Make a meat broth or dissolve grass-fed gelatine powder in warm liquid which you can sip on through the day or make a nutritious soup to snack on.

3. Relax - At the end of a stressful day treat yourself to an epsom salt bath. Add 2 cups of Epsom Salts to a hot bath and soak for 20+ mins this ‘relaxation mineral’ will soothe your muscles and calm the sympathetic nervous system.

I hope you stay safe during lockdown and find these techniques helpful. If you feel you would like to talk with me in confidence I am still offering Virtual consultations and Acupuncture for Mental and Emotional well being.

Amanda Roe is a Holistic Trauma Therapist offering a range of therapies that include Life & Health coaching, Hypnotherapy and Acupuncture. If you have any questions or would like to make an appointment I am looking forward to hearing from you.

Book your FREE 15 min Consultation with Amanda here.

Emotional Eating

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 13:58:56 GMT

Have you ever reached for a bar of chocolate when you are having a stressful day at work? Or perhaps you have found yourself craving a large bag of crisps while cramming for an exam?

Emotionally-led eating is a complex issue driven by many factors from culture and behaviour to biochemistry. Often referred to as ‘comfort eating’, emotional eating is when we eat for reasons other than hunger or nutrition. Perhaps you have found yourself eating because you are sad, stressed or lonely. Maybe you use food as a reward. Food is wonderful at comforting us for many reasons, it can feel immensely soothing and can distract from what is really bothering you.

Culturally food symbolises love, care and good health. Certain foods can even transport us to happy memories with special people, but eating the wrong types of food can lead to nutritional deficiency, dependancy, food cravings and health complications.

Stress is a powerful trigger for emotional eating especially if it is off a long duration like a stressful job, maybe a relationship that is going through a difficult patch, if you are caring for a loved one or just suffered a bereavement. However negative emotions and stress are not the only emotional reasons to eat.

Rewarding ourselves or others particularly as a child with convenience food perhaps an ice cream because your a good boy/girl, a pack of sweets for helping to tidy up or or a box of chocolate because you passed an exam sets up habits of using food as a reward when we have done well or we did something good. If that is the case there may always be stimulation too over eat and that can become a habit.

Over time, comfort eating can reduce our natural ability to listen to our body and understand when we are truly hungry or thirsty. Nutritional deficiencies can lead to cravings and if emotion led eating becomes a frequent behaviour, it can lead to significant health issues such as weight gain, digestive problems, adrenal fatigue, fluctuating blood sugar levels, high blood pressure and hormonal imbalances.

Ask yourself…

Do you eat to avoid challenging situations?

Do you find your self eating when you are not hungry or already full?

Do you reward yourself with food?

Do you eat because you feel bad about yourself?

Do you eat to comfort your emotions and feel better?

Do your eating habits change depending on the stress levels in your life?

If you answer yes to one or more of these questions you may be an emotion-led eater.

If you find that you regularly lean on food as a means to soothe and/or avoid uncomfortable emotions, then this can have further implications for your mental health and social wellbeing over time. The more developed your emotionally-led eating patterns are the more you may be required to address this on mental, emotional and nutritional levels. It is possible to stop emotional eating I know because I did and I have helped people like you to quit too.

If you are curious about improving your mental, physical and emotional health I support clients to overcome cravings, addictions, control issues and emotional reasons for eating and not eating through a range of therapies that include Life & Health coaching, Hypnotherapy and Acupuncture. I’m looking forward to hearing from you so do get in touch.

Book a FREE 15min Consultation with Amanda here.

Back to School Anxiety

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 13:55:09 GMT

Techniques to help children deal with back to school anxiety

As children are returning to school in the next few days many parents, children and teachers are anxious about what to expect in the coming weeks.

It is normal to feel anxious about unknown situations, however it is important to be aware that how we feel about a situation can also influence how children feel about it.

When faced with an unknown situation, focus on the things that you know. Schools are doing their best to reduce the risk of any spread of infections. Bus Eireann and Schools are making contact with parents to make them aware of new policy and requirements to minimise risk due to Covid. It is important to read through these policies and then to sit down with your children and talk through the information so they are informed and know what to expect.

Most children (with the exception of children who for medical or special educational needs reasons can not) will be asked to wear a face mask or face covering. You can make this fun by letting your child choose their own.

Talk to your children about how they are feeling about going back to school?

How do they feel about masks and hand cleaning being mandatory?

If they have asthma or do not like having their face covered find out if they can use a visor.

Ask your child if having a practice day were you can both wear a face covering for their normal school hours would be helpful. And then most importantly listen to their reply.

Children are very good at problem solving when adults have the time to listen.

Help children to find answers to their concerns by asking them - “How do you think we can make this easier for you and other children?”

If they are not sure you can give them an example by saying “if it was me I might ….”(give them an example of what you might do) then ask them what they think? Could that work for you?

Remember to also have conversations around what they are looking forward to ie. seeing their friends again, and the subjects that they enjoy like Art, Math, Music and PE.

If your child is still feeling anxious ask them “where do you feel that?” Anxious feelings are most often felt in the tummy and can feel like butterflies or nausea. There are many practical things that parents can do to reduce these feelings.

First ask them “what it will be like when that feeling is gone?” Acupressure is fun and easy to do at home. In Chinese medicine there are acupressure points that bring comfort to the body and the mind. Tapping gently under the eye (see diagram) is good for relieving anxiety in the stomach. Show them where to tap and tap gently with them for 30 seconds, then ask “is that helping the yucky feeling go away?” If it is helping you can repeat this until the feeling is gone.

Giving your child a hug and drawing a figure of 8 on your child’s forehead as you hug them can also help them feel better as it stimulates many of our body's innate relaxation and healing processes. These techniques will work for all ages including adults.

It is difficult to manage emotions when tired. So support your child to get enough sleep. Aim for 9-12 hrs of sleep per night. As the evenings are still very bright a black out blind will help you to re-establish sleep patterns.

In the morning make them a breakfast that contains protein. Protein will give children the energy they need for the school day and provide fuel for their brain. Cereal is high in carbohydrates and sugar and can make anxiety worst so try something like scrambled eggs with bacon or french toast.

Exercise will also help to reduce anxiety so go for a walk after school, play a fun game of football or encourage them to bounce on the trampoline.

A lot of adults feel that children will grow out of anxiety, but in my experience it might take many years and the support of a therapist to do so. Why wait? Imagine how much more fun they could have had free of anxiety and worry. If you notice your child is anxious, constantly worried, easily startled or developing everyday fears it is time to get help. There are lots of interventions that parents can learn to support recovery at home. But if you are a teacher or parent dealing with your own anxiety or worries, resolving these issues first will reduce the emotional affect on others around you, and leave you in a better position to support those you are caring for.

If you are curious about improving your mental, physical or emotional health please do get in touch, I support adults and children to overcome emotional problems, trauma, addiction, fear and how these emotions then impact on their health, weight and hormones through a range of therapies that include dietary advice, hypnotherapy and acupuncture.

Book a FREE 15min consultation here.

Food as Therapy

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 13:50:10 GMT

We all know that what we eat is linked with chronic health conditions like obesity, diabetes, blood pressure, heart disease, digestive disorders, irritable bowel syndrome and hormonal health.

But did you know that changing what you eat will improve your mood and your mental health?

In fact the father of modern psychiatry; french psychiatrist Philippe Pinel more than 200yrs ago traced the cause of mental health in his psychiatric patients to the gastrointestinal system stating in 1807 “The primary seat of Insanity generally is in the region of the stomach and Intestines”.

Over the centuries research in this area continued and in his book ‘ The Second Brain’ Dr. Michael Gershon shares his 30 years of research of the gut and its enteric nervous system proving that the nerve cells in the gut do in fact act as a brain. Our two brains, the one in our head and the one in our bowel must cooperate. If they do not, then there is chaos in the gut and misery in the head.

There is a huge amount of new science linking poor gut health with our bodies inability to thrive physically and mentally, and how healing the gut through diet is a natural treatment for addiction, anxiety, depression, eating disorders, autism, dyspraxia, ADD, ADHD, dyslexia, and other child development problems.

American psychiatrist Dr. Kelly Brogan MD writes “we can address depression and other symptoms by treating, protecting and nourishing the beneficial microbes in our gut”.

From Cork Dr John Cryan Chair of Anatomy and Neuroscience UCC and Dr Ted Dinan Head of Department of Psychiatry UCC have co authored “The Psychobiotic Revolution” writing about mood, food and the new science of the Gut-Brain Connection.

If you are curious about changing your food to improve your mood and your health then here are 3 simple things that you can start with.

1. Eliminated processed foods and sugar from your diet.

2. Add whole foods & good fats to your diet.

3. Add fermented foods to support gut ecology.

Processed foods have various chemicals added to improve the shelf life and flavour. When referring to flavour enhancers, colours, various E numbers, additives and preservatives Dr Campbell-Mc Bride explains “many of these chemicals have been conclusively shown to contribute to hyperactivity, learning disabilities, psychiatric disorders and other health issues.

Whole foods are unprocessed and unrefined plant foods like vegetables, fruits, whole grains, legumes, nuts and seeds that are a good source of fibre, vitamins and minerals. Good fats can be found in pasture fed meats, wild fish, eggs, nuts, seeds, olive oil, coconut oil or grass-fed ghee.

By eating probiotics in the form of naturally fermented foods like sauerkraut, olives, kefir or unsweetened natural yogurt you are introducing beneficial bacteria which helps to restore and balance your gut flora.

It is possible to have more energy and feel happier and healthier.

If you are curious about improving your mental, physical and emotional health I support clients to overcome cravings, addictions, control issues and emotional reasons for eating, through a range of therapies that include dietary advice, hypnotherapy and acupuncture.

Book your FREE 15min Consultation with Amanda here.

Create The Life you Deserve

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 13:40:59 GMT

Have you ever felt yourself repeating the same negative behaviours day after day often against your own will? Perhaps you had decided to give up smoking, lose weight or control your temper only to find a cigarette in your hand, a biscuit in your mouth or an argument erupt totally out of your control. Many people feel a lack of control in their lives and wonder is it possible to break the cycle? The answer is YES you can break the cycle and regain control of your life!

So why is it that some people change their habits and behaviours and others don’t? The answer to this question is rooted in their belief system.

Your belief system is the framework that helps you to achieve your goals. The different types of beliefs are to:

-Believe something is achievable and you have the resources to make it happen.

-Believe something is achievable but that you don't have the necessary resources to make it happen.

-Believe it is achievable for others but not for yourselves.

-Believe it is not achievable

The strongest scaffolding is to believe you can achieve your goal. Then surround yourself with resources. Take action and give yourself time to see results. All of these steps are important, i.e. you may believe you can lose weight, you can clearly see how you will look, how this change will effect your life. You know what a healthy diet is and understand which exercises are best for fat burning and promoting health. Then you take action but if you expect to see immediate results within only a few days you haven’t given yourself the time needed for the change to be effective.

Additionally internal interference can sabotage our belief system if:

- We are afraid to change

- We don't know how to change

- We don't give ourselves the chance to change because of limiting beliefs

- We don't want to change i.e. you might think you should do something like quit smoking for health reasons, when in reality you actually want to keep smoking because its sociable, you get additional breaks at work, you find it relaxing or some other reason.

For effective change to happen it is important to ask yourself;

How do I know I want to change?

What will my life be like when I have made the change?

These questions will help you to feel motivated towards making this change for yourself, and visualising what this means to you in the future will help you to create a roadmap to follow on the journey to your goal.

It is possible to overcome life’s challenges and build a happier, healthier and more successful life. You can recover from trauma and anxiety and learn to manage stress. If you are curious about how you can take back control of your health and transform chronic mental, emotional or nutritional stress into health and vitality then get in touch, I am looking forward to hearing from you. Book your FREE 15 min Consultation with Amanda here.

Reduce your Stress and Boost your Immune System

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 13:34:25 GMT

Covid-19 has dramatically effected everyone in what feels like a blink of an eye. I feel fortunate to live in the countryside and be able to go for walks and work virtually from home. What I have noticed is that for some this is a much needed short term opportunity to slow down, spend more time with family, practice self care and destress. For others reduced freedom of movement and lack of earning has made life extremely stressful.

I write a lot about stress. It is something that the 21st century has accepted as a normal everyday occurrence. But it is worth noting that the American medical association refer to stress as the root cause of more that 60% of all human illnesses and disease. The reason that stress has such an impact on our health is because stress makes the body work harder, it then uses more energy, more vitamins, more minerals and more hormones to manage stress and depletes the resources needed by the immune system. When the immune system is weak there are very obvious symptoms like chronic fatigue, headaches, grinding teeth, increased heart rate, digestive disorders, insomnia, anxiety and emotional or behaviour problems.

When we reduce stress it leaves more nutritional resources for the immune system and the body better equipped to stay healthy and well.

Stress comes in many forms including trauma, nutritional, physical, emotional, relationship, financial and work related stress.

We don’t know how long self isolation will last but it is an opportunity to practice more self care and reduce stress so we can boost our immune system and stay as healthy as possible.

The foundation of stress management is to look after your body, mind and emotions, by reducing stress and getting enough rest, nutrition, exercise and fulfilment.

You will have the most health improvements by removing stress so make a list of the stressors in your life and ask yourself “What step can I do today that will remove one or more of these?”

Next prioritise getting enough sleep to recharge your batteries, adults need 7-9 hrs of sleep and you will feel more energised if you set your sleep routine in sync with natures circadian rhythms.

This sleeping and feeding body clock shifts according to the climate, seasons, sunrise and sunset but it is a good idea to be in bed by 10pm to nourish your adrenal (stress management) glands

Third bin the junk food and processed carbs and pack breakfast, lunch and dinner full of proteins, vegetables, essential fats and nutrients.

Fourth, exercise is good for our body, heart and head so go for a walk, bounce on a trampoline, cycle or join an online yoga group there are so many options to choose from.

Last but certainly not least identify the things in life that make you feel good about yourself and do more of the things that make you smile and laugh as that will reduce stress and boost you immune system too.

Best wishes and I hope you stay healthy and well.

Amanda Roe supports clients in their recovery from trauma, anxiety and stress. Book a 15 FREE consultation with Amanda here.

First published April 2020

Supporting your Mental health in Lock Down

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 13:27:41 GMT

Supporting your physical and mental heath for you and your family when confined at home through Covid

First Published march 2020

As I think back over the events in March 2020, I reflect on how much happened in such a short time. We had 2 teenagers in England as part of their transition year. They were having a great time unaware of the global spread of the corona virus. My husband and I had to make emergency decisions whether they should come home or remain with relatives. Ireland was making preparations to self isolate and countries worldwide were calling citizens home in preparation for closing their borders. March saw a lot of change globally and the Taoiseach talks of stricter measures to come as the nation continues to self isolate, maintain social distancing, work from home or adapt to closure of businesses and job loss.

It has become a time of uncertainty for all of us. Concerns for our ageing relatives and our health care workers on the front line treating patients with Covid-19 grow. Uncertainty can lead to raised levels of anxiety and stress so I want to talk about a few things that you can do at home to help to reduce anxiety, manage stress and support you and your families immune systems.

You may be surprised but establishing routine around sleep, food, exercise and doing something fun are key steps in helping your body manage our emotions and stress.

As we spent lots more time at home the temptation maybe to treat it like a weekend or extended holiday with late nights and lazy mornings.

These habits effect the balance of melatonin and cortisol our sleep/wake hormones and stress our natural circadian rhythms.

Most adults need 7-9 hrs of sleep per night to function at their best and children need more.

Establishing and keeping to a regular bed time and wake up time everyday in line with sunset and sunrise will support our hormones and nourish our immune system so it is in a better place to manage stress.

With schools closed it can be tempting for kids to skip breakfast and go straight for the TV, then demand snacks continually during the day. To manage this set a routine with breakfast within an hour of raising. Cereals, carbs and sugary foods deplete our nutrients levels so swop them for scrambled or boiled eggs for breakfast. Make a big pot of soup or a stew, so when the kids come looking for snacks they can fill up on real food, which will help with behaviour problems caused by junk food.

Physical activity and exercise boosts your mood and energy levels during the day and improves your sleep at night.

Do something fun each day, laughter actually boosts the immune system and decrease stress hormones. Watch a comedy or make exercise fun by having a disco with the kids. Research even proves that forcing yourself into a fake smile does reduce stress and improve your mood.

By focusing on these simple steps within your control it is possible to support your immune system and make this time more manageable, wishing you good health Amanda.

Amanda Roe supports clients in their recovery from trauma, anxiety and stress. Appointment are in person by prior appointment at Roe Health, Skibbereen and via Zooom. You can book a FREE 15 min consultation with Amanda here.

Holistic Recovery from Anxiety

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 13:19:30 GMT

Anxiety is the body and minds natural reaction to danger and stress. It is activated by the sympathetic nervous system and often called the fight or flight response. Anxiety is experienced physically and emotionally and affects our thoughts, behaviours and our health. It’s main job is to keep us safe and help us to react quickly and intuitively so we avoid or get away from a dangerous situation by running or fighting if we have to. When this job is done the parasympathetic system should naturally reset the body back to the rest and digest mode.

Anxiety affects adults, teens and children. It has many triggers including chronic stress, trauma, bullying, bereavement and even dietary deficiencies.

Common physical sensations that accompany anxiety are mood swings, palpitations, nausea, loss of appetite, difficulty sleeping, over whelming feelings of fear and worry causing restlessness.

Long term anxiety is exhausting and its hyper vigilant sympathetic response can initiate responses that are out of proportion to the actual danger or stress of any situation even causing irrational thoughts, behaviours or panic attacks.

In response to the flight or fight response the adrenal glands in our body are prompted to produce cortisol, which is an important hormone to help us deal with inflammation (it is also the hormone that works with melatonin to regulate proper sleep patterns). When the adrenals become over worked they produce more and more cortisol requiring more and more nutrients such as vitamin C and B vitamins. Depletion of your nutritional reserves or needing more than your diet or body can provide can lead to a wide variety of health concerns and an increased time to recover from illness, injury or trauma.

Anxiety when untreated can continue to increase in severity leading to a large range of stress related illnesses and even nervous breakdown in extreme cases.

Because of the accumulative effect that anxiety has on mental, physical and emotional health, recovery is easier when a holistic approach is taken. Holistic avenues that should be considered are:

Reduce Stress - Uncertainty and too much stress makes anxiety worst. Removing current stress and learning how to manage future stress so they remain at a motivational level helps to promote better mental and physical health.

Resolve any past trauma - How we initially respond to danger or threat even at an early age becomes our default response, identifying and resolving the root cause of the anxiety will reset the sympathetic response and help us to deal with stressful situations differently in the future.

Bin the junk food - Junk food draws on your nutritional reserves. Sugar and processed carbs are linked to mood swings and anxiety. Fresh vegetables cooked or raw, good quality meat/eggs and essential fats will improve your mood. Eat breakfast, lunch and dinner as skipping meals leads to cravings and an increase in symptoms.

Supplements - When nutritional reserves are depleted, it is difficult to consume enough nutrition from food to rebuild nutritional stores. Natural whole food supplements are best. Taking omega 3 daily will help to relieve anxiety and promote brain health.

Exercise - Go out and walk in nature. When you start do what you can, then build up gradually to 40-60 mins daily.

Get quality sleep - Blue light from electrical devices effect production of the bodies sleep hormone melatonin. Turning of electrical devices an hour before bed and reading a book will help to create a positive sleep environment

If you would like to recover from Trauma, Anxiety or Stress Amanda Roe combines a range of holistic therapies to help clients improve their mental, physical and emotional health. To book a FREE 15min consultation with Amanda click here.

Spotting Signs of Hidden Anxiety

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 09:56:52 GMT

Anxiety is a natural response to stress. Normal levels of stress are motivational but too much stress can lead to anxiety and physical sensations like increased heart rate, sensitivity to sound,

more responsive reflexes and a heightened fight or flight response . At times of danger these responses are very important but if anxiety lingers it can become chronic, and is linked to stress related illnesses, panic attacks and anxiety disorders.

Because chronic stress and anxiety reduces our ability to think clearly it can be difficult for any of us to know when stress is actually making us ill. It can be particularly difficult for parents to know when adolescent struggles are signs of more severe anxiety. According to the UCD/Jigsaw ‘My World Survey’ 2012, 29% of males and 36% of females from 1st to 6th year in secondary school experience mild to severe anxiety. That’s one out of every three teenagers, and it is evident from this National Study of Youth Mental Health in Ireland that mental health difficulties emerged in early adolescence and peaked in the late teens and early 20s. Identifying anxiety and getting help early will help everyone to reduce the impact it has on work, exams, health and relationships. For this reason it is important to be aware of the hidden signs of anxiety.

7 signs of anxiety to look out for

• Emotional changes like persistent worry, irritability, difficulty concentrating and unexplained outbursts.

• Social changes like avoiding friends or extra curricular activities and spending increased time alone.

• Physical changes like frequent headaches, migraines, unexplained aches and pains and excessive fatigue.

• Change of eating habits, digestive problems, loss of appetite and nausea

• Not feeling refreshed after sleeping. 13-18 yrs olds should get 8-10 hrs of sleep watch out for difficulty falling asleep or staying asleep, vivid dreams, frequent nightmares and feeling wired yet tired.

• Reduced school/work performance, all of the above can impact focus, memory, energy levels, motivation, ability to speak publicly and to do their best in exams.

• Panic attacks, mild symptoms of panic include rapid heart rate, sweating and trembling, dizziness, numbness or tingling in arms and legs, upset stomach, difficulty breathing, easily startled and chest pain.

Parents are a great resource when included in their child’s recovery process. However caring for a child with health concerns can be very challenging and stressful for parents. Self care is very important, reach out and ask for support from friends or family you can rely on and make sure you have time for yourself.

Children are very sensitive to their mothers moods, so it is helpful for mothers to reduce stress as much as possible. If you are worried about the health of a loved one, talking in confidence can help you to problem solve and manage stress. If you don’t want to talk then therapies like auricular acupuncture and PsyTap can reduce stress and anxiety, improve energy levels and sleep.

If you would like more information on how you can support a loved one or if you would like support to recover from Trauma, Anxiety or Stress Amanda Roe uses a range of holistic therapies that help clients improve their mental, physical and emotional health. To Book a FREE 15 min Consultation with Amanda click here.

Trauma in Childbirth

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 09:51:29 GMT

Problems in childbirth are common, in fact Philip Steer, Professor of Obstetrics and gynaecology at the Imperial College London who has assisted in more than 8000 hospital births states that around 50% of mothers develop complications from high blood pressure to diabetes and a further 25% develop problems that may require emergency transfer to hospital which can be very traumatic even when things turn out well.

This means 1 in 4 mothers are likely to have experienced birth trauma and many suffer in silence because they feel it is just another woman’s problem that they mostly just bear. Symptoms of trauma can include feelings of detachment or depression, general anxiety and panic attacks. Some may constantly relive what happened in their mind and may experience nightmares, flashbacks, feeling overly emotional, angry or hyper vigilant. This chronic stress and long term emotional upset can deplete natural cortisol production and cause hormone imbalances and adrenal fatigue.

The second half of this story is that if the mother found the experience traumatic then it is only natural that the child would also have experienced trauma. Some signs can be seen as a baby but become more obvious as a toddler these may include;

Problems sleeping

Feeling depressed or grouchy

Hyper vigilance, nervous, jittery, guarded

Short attention span

Have trouble feeling affectionate

Angry outbursts

Night terrors

Sensitivity to sounds, smells,

Have trouble focusing

Have problems in school

Act younger than their age, such as thumb-sucking or bedwetting

Have physical symptoms, such as headaches or stomach aches

The natural bond between a mother and their child is so strong that children are very sensitive to their mothers moods and emotions. When trauma is present it is beneficial for both mother and child to seek help together. Activities they can do together to calm body and mind and improve the natural bond are, to play together, particularly in nature, take off your shoe’s and walk on the grass or paddle in the sea. Turn of the TV, soften the lighting and play board games, or go to bed early and read them a story in bed that will help them to wind down from the day and give them a quiet time every day where they can talk about anything that is on their mind.

It is very important that mothers reduce stress as much as possible whether that is present stress or from the past.

Amanda Roe is a Trauma therapist and Mind coach. She uses a range of holistic therapies to help clients improve their mental, physical and emotional health. To book a FREE 15min Consultation with Amanda click here.

Childhood Trauma

Sat, 18 Sep 2021 09:45:27 GMT

Traumatic experiences in childhood can have a profound and long-lasting effect on your health and wellbeing later in life. Causes of childhood trauma may include; neglect, abuse, divorce, illness, bullying, being forced into public speaking, witnessing an accident, death of a loved one, a dear friend moving away or even misunderstanding something they have seen or overheard (whether real or imagined).

The stress response activates the bodies sympathetic nervous system reducing cognitive function and depending on which fight/flight/freeze response is strongest they may experience mood swings, irritability, aggression, anxiety, fear, feeling trapped, desire to get away, panic or even procrastination. This can be over whelming and the strange intensity of emotions difficult to deal with. It may cause them to feel alone and unable to understand or deal with the emotions, and choose to withdraw into themselves or suppress emotions deep inside.

We hope that our children will find someone they can talk to and that they will learn how to

manage stress, understand their emotions and access the resilience and strength within themselves. When that happens they can bring their focus back into the present feeling more confident about themselves and their future.

Unfortunately if that does not happen for them in childhood the stress of childhood trauma can affect their health and ability to care for themselves and others. The reason is because all forms of stress including past, present, work related and nutritional stress have an accumulative effect on the body, exhausting the adrenal glands and depleting nutritional reserves and causing hormonal imbalance.

It is common for long term emotional stress to cause heart palpitations, raised blood pressure, chest oppression, asthma, dizziness, tinnitus, confusion, blurred vision, anxiety, depression, chronic fatigue, Insomnia, bad dreams, irritable bowel, loss of appetite, frequent urination, skin conditions, thyroid problems, absent menstruation, excessive menstrual bleeding, reduced fertility, panic attacks, headaches, unexplained aches and pains and other stress related illnesses like fibromyalgia.

Unhealthy ways of coping with stress are smoking, drinking too much, comfort eating, using pills or drugs to relax, sleeping too much, avoiding or withdrawing from friends or taking out your stress on others i.e. angry outbursts or physical violence.

To help improve your health it is important to remove or reduce all stress whether it is in the past or present. Working on the conscious, subconscious, emotional and nutritional levels will help you to improve your health more quickly and then introducing daily or weekly stress management activities like belly breathing, eating a health diet, taking supplements, practicing yoga, self hypnosis, meditation, walking outdoors or meeting up with friends will help you to keep well.

Working with a therapist who specialises in working with the conscious, subconscious and emotions will help to get to the root of the problem and speed up your recovery.

Want Help but Don't Want to Talk About It

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 09:38:27 GMT

You can feel better without disclosing the details of past trauma.

Feel better without disclosing the details of past trauma.

Have you ever thought about how memories are recalled when triggered by your senses? Sight, hearing, taste, smell and touch can all trigger memories of a past time and place. The stimuli activates the memory and the memory activates the emotion. For example the smell of laundry might remind you of your granny, or a song might remind you of an old flame. These memories can activate positive and negative emotions. Activated emotions like joy, happiness, sadness, anger, fear, panic, grief and guilt are often felt just as intensely as when they were first experienced at a time in the past.

At times of deep destress, trauma and shock these memories and emotions may be so painful that the body decides to suppress them in an attempt to protect the individual from the pain, to help them cope and return life back to some form of normality.

In the short term repressing memories can be beneficial however long term they are linked with anxiety, depression, post traumatic stress, adrenal fatigue and totally unrelated fears or phobias months and even years later.

Negative events and circumstances happen to everyone, but how individuals cope is unique to each person.

Some have the natural resilience to reflect, process and heal by themselves. Some repress memories, others may choose to go to the doctor or self medicate if they are experiencing chronic stress, fearfulness, flashbacks, difficulty sleeping, mood swings, headaches, heart palpitations, low appetite, nausea or panic attacks.

The good news is that it is possible to recover holistically, to think about the past without the emotional connection, improve your energy levels and your mental, emotional and physical health. And it is possible under the supervision of your doctor to reduce medication.

If you have experienced a traumatic event and the fear that you might have to retell your story to someone else is stopping you from getting help then I want you to know It is possible to feel better without disclosing the details of past trauma. There are holistic therapies that work with the conscious, subconscious and emotions to help you to release emotions that are trapped in the body without the need to talk about the event. You can learn interventions that allow you to release your own blocked negative emotions and help you to overcome panic, fear and anxiety.

These therapies are also effective for children who have experienced trauma who don’t want to talk but are obviously struggling with their emotions.

Amanda Roe is a trauma therapist and mind coach. She uses a range of holistic therapies to help clients to improve their physical, mental and emotional health. For more information or to book a session call/text 087 6331898 or email amanda@marketstclinic.com

What is Trauma?

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 09:33:24 GMT

Trauma is defined as a deeply distressing or disturbing experience. Many people associate trauma with car accidents, combat injuries, police brutality, abuse and being witness to a distressing event. But trauma can also be experienced due to the sudden death of a loved one, bullying at school, work or home. Women and men can experience trauma during childbirth and trauma is commonly experienced when people are forced to do something that they are afraid off i.e. public speaking, swimming or flying.

Recovery from trauma is unique to each person.

Some have the natural resilience to reflect, process and heal by themselves.

Others may repress memories of the trauma. Initially repressing memories can help them feel like they are recovering because they are protected from the emotional pain of recalling the event consciously. But eventually suppressed memories can cause feelings of anxiety, depression, post traumatic stress or totally unrelated fears or phobias months and even years later.

People who struggling with recovery may remain in shock, feeling confused, frequently upset, easily startled and fearful. Many experience mood swings and emotions including low self esteem, anxiety, despair, guilt, sadness, depression and anger.

It is common to experience difficulty sleeping, flashbacks, irritability, headaches, dry mouth, heart palpitations, low appetite, nausea or panic attacks. So individuals are often mentally, emotionally and physically exhausted.

After experiencing trauma it can be difficult to return life to normal. In an attempt to keep going individuals may find themselves turning to alcohol, cigarettes, drugs, food or even self harming in an attempt to self medicate. Others may choose social isolation, avoiding certain people or events and in extreme situations might even lead to agoraphobia a type of anxiety disorder in which you fear and avoid places or situations that might cause you to panic and make you feel trapped, helpless or embarrassed.

The good news is that it is possible to recover from trauma and move forward with your life, and a holistic approach will help you recover faster.

Start by making sure you are getting enough rest. If your not getting enough sleep at night then set aside time for a nap during the day.

Going for a walk 45-60 mins a day is great for your mind and body.

Make eating a priority, aim to eat 3 healthy meals full of vegetables, proteins and essential fats per day. If you are not feeling hungry then 5-6 smaller portions might be more manageable.

Supplements can help your body manage the high levels of stress associated with trauma, boost your immune system and improve energy levels.

Have fun and do the things you love that make you smile, laugh and feel happy. Spend time with people you care about, watch a comedy, listen to your favourite music, dance in the kitchen and gardening are all beneficial.

If you have repressed memories or are struggling with recovery then working with a therapist who specialises in working with the conscious, subconscious and emotions will help to speed up your recovery.

Amanda Roe is a trauma therapist and mind coach. She uses a range of holistic therapies to help clients improve their mental, physical and emotional health. To book a FREE 15 min Consultation with Amanda click here.

Resetting your Stress Response

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 09:26:39 GMT

Do you suffer from chronic pain, or an illness that is triggered by stress? Resetting your stress response will help to reduce or eliminate pain and will boost your immune systems ability to naturally heal your body and recover from illness.

Your bodies ability to function depends upon the balance of your parasympathetic and sympathetic nervous systems. The sympathetic nervous system which is responsible for our ability to protect ourselves and the parasympathetic nervous system which is responsible for relaxation, digestion and the regeneration processes.

When we are tense, stressed or anxious our sympathetic nervous system is activated and our body goes through a number of changes. Just imagine….. It is a nice, sunny day...you are taking a nice walk in the park. Suddenly, an angry bear appears in your path. Do you stay and fight OR do you turn and run away? These are "Fight or Flight" responses. In these types of situations, your sympathetic nervous system is called into action - it produces an injection of energy, your blood pressure increases, your heart beats faster, you become more sensitive to sound and pressure (pain), your bowels may be evacuated and digestion slows down all so you can be more reactive and responsive.

In nature a fright would be followed by an action to run or fight, then the sympathetic system would reset, the body would reactivate the parasympathetic nervous system and the body would rest, digest and repair.

Chronic stress and unresolved trauma interfere with the balance between these two systems. When the sympathetic nervous system is activated for extensive periods it prevents the body from resting fully, often people describe this as ‘feeling tired yet wired’ it reduces the bodies ability to digest and absorb nutrition from our diet, it affects natural hormone balance and impairs the immune system and is linked to many stress related illnesses including chronic pain, infertility, skin conditions, fatigue, dizziness, insomnia, anxiety and depression.

To reduce stress in your life and boost your immune system

Prioritize getting enough sleep, dim the lights in the evening and turn of phones and the television at least an hour before you go to bed this will help your mind to unwind.

Exercise has a powerful effect on your stress levels, walking, yoga and swimming are kind to your joints, and good for your body and mind.

Eat a healthy diet full of vegetables, proteins and essential fats. Many adults and children rush through meal times so extend breakfast, lunch and dinner so you have the opportunity to eat, rest and digest.

Have fun and do the things you love that make you smile, laugh and feel creative. Spend time with people you care about. Listen to your favourite music, dance in the kitchen, garden, paint the list is endless. Ask your self… what makes your heart sing?

If you are experiencing chronic stress or the after affects of trauma you may need help to rebalance your nervous systems. Mind/body therapies like hypnosis can deeply relax your body and mind, reset the parasympathetic system, improve digestion, support the immune system, rebalance hormone’s and relieve or reduce the symptoms of stress related illnesses.

Amanda Roe is a trauma therapist and mind coach. She uses a range of holistic therapies including hypnosis to help you to improve your physical, mental and emotional health. To Book a FREE 15min Consultation with Amanda click here.

Stress, Trauma and your Health

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 09:21:28 GMT

How stress and trauma are linked to psychosomatic illness

The word psychosomatic relates to the connection that the mind and body and body and mind have on each other. Psychosomatic illness recognises that physical and nutritional stress have a direct effect on our mental health and that mental and emotional stress causes many physical illnesses including headaches, migraines, eczema, IBS, infertility and chronic pain.

Examples of the psychosomatic connection are when a thought, image, sound, taste, smell or touch trigger a positive or negative physical responses i.e. a churning in the stomach, a headache or a smile. Other examples are when an appropriate amount of exercise, sleep and a healthy diet support us with energy and improved mood or too much or too little exercise and sleep and a diet high in sugar and junk food lead to memory problems, lethargy, ADHD, aggression and hormonal issues.

Everyone experiences the psychosomatic connection those who are tuned into it may describe it as their sixth sense or gut intuition which helps them to maintain health and wellbeing, others may not be aware of it or may chose to ignore it.

Stress is held in the head, shoulders and other tissues of the body. Physical, nutritional, mental and emotional stresses have an accumulative effect and each person will have a unique tolerance. This is why a person may seem to be coping through years of stress or trauma and then a small stressful situation becomes to much for them to handle and lead to skin conditions, chronic pain, insomnia, emotional breakdown, anxiety, depression, an eating disorder, panic attacks or other conditions as mentioned above.

Living in the 21st century is very stressful. Most people are working, volunteering, or caring for family and juggling other commitments. If on top of this stress you have experienced a traumatic experience in your childhood, relationship, at work or due to a physical illnesses, childbirth or accident your priority may be focused on coping day to day.

The natural response is to try and bury emotions and memories in a place out of reach, doing your best to blank past events from your mind. It is normal that you feel you need to financially prioritise the needs of others before yourself or the idea of talking about or dragging up old experiences is putting you off getting help.

However unless you prioritise yourself and include stress reducing activities into your life your ability to have fun and care for those you who are important to you will be reduced, it will also compromise your immune systems ability to fight infection and illness.

Three activities that will help you reduce daily stresses are

• Go for a 40-60 min walk everyday,

• Eat a healthy diet

• Get enough sleep

If you have experienced prolonged stress or trauma then you may need support to reset your stress response and recover from psychosomatic illness. If the fear of retelling your story to others is stopping you from getting help. I want you to know It is possible to recover from trauma without disclosing the details of past events. With support it is possible to think about past events free of emotional charge and it is possible to recover from stress and psychosomatic illness.

Amanda Roe is a trauma therapist and mind coach. She uses a range of holistic therapies to help you to improve your physical, mental and emotional health. To book a FREE 15 min Consultation with Amanda click here.

Take Time to Listen and Feel

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 09:15:17 GMT

When you set aside time to listen, feel and be fully present you can begin to hear and understand the complex relationship between your mind, emotions and behaviour.

Everyone knows we have a conscious and a subconscious mind. The conscious mind is in our brain, it is rational and all our thoughts and conversations operate there. Our subconscious mind is much deeper it is in every cell in our body and runs our nervous system keeping our heart beating, immune system repairing, gut digesting and lungs breathing day and night without our conscious brain ever getting involved.

Our subconscious expresses its self through our emotions, which can be felt in our skin or any other tissue of our body. The conscious mind has given these emotions names like sad, happy, jealous, angry etc. Adults are familiar with emotions being expressed in this way, i.e. anxiety is often felt in the stomach and accompanied by feelings of nausea, fear can be expressed by the bladder as we urgently need to use the toilet, and worry can be felt in the lungs as we experience difficulty breathing. There are many more emotions and they can be felt and expressed in many combinations in any part of the body. As our emotions are being expressed we can either allow them to be expressed in the way that nature intended and learn from them and use this knowledge to guide future decisions, or we can try to control and suppress them by choosing behaviours to help us cope, forget or quieten them.

We live in a demanding world and the need to be able to do more each day often leaves us less time to listen to and resolve our own emotional needs. The stress of daily commitments to family and work, or long term illness or a trauma can focus our conscious mind on finding coping strategies so we can get through what needs to be done and hopefully find a quiet window in the future to give to ourselves.

There are many coping strategies which can include… focusing our mind so we can get basic tasks done, smoking, drinking, eating chocolate, gambling, working long hours, angry out bursts or obsessive compulsive behaviours. Unfortunately what happens is the more we ignore and suppress our emotions, the louder they become and the more we use habitual behaviours to help us cope, sometimes even becoming addicted to these behaviours.

When we feel an emotion our subconscious is communicating with us and wanting us to understand something, and follow our own advice so we can get back to feeling content, safe and connected. If we are not listening and do not follow our own internal advice the emotions will get stronger i.e. emotions like sadness, worry or frustration can become anxiety, depression, fear or anger.

Traditionally we could all listen to and understand our emotions intuitively, but as life has become more demanding it is a skill many have lost. However it is possible to relearn this skill and working with someone to guide you through the process you can learn to understand your subconscious, you can resolve and let go of emotional issues that have been held in your body, you can access resources that are within you and use these skills to free yourself from the past, to release yourself from addictive or destructive coping strategies and feel calm, content and more confident.

Amanda Roe is a trauma therapist, . She uses a range of holistic therapies to help you to improve your physical, mental and emotional health. To book a FREE 15min consultation with Amanda click here.

Nourish your Body and Mind

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 09:07:22 GMT

We have had a wonderfully sunny May and now in June our teenagers are either sitting exams or are already finished for the summer holidays. As I see all the advertising for bikini’s and summer diets it has got me thinking about healthy eating and the dangers of fasting and dieting.

With the use of smartphones we are less aware of the influences that others have on our children and so it is important to be aware of the signs that may be an indication of unhealthy eating patterns and distress around eating, and how as parents we can support them to feel better about themselves and support them to nourish their body and mind.

The statistics are indicating that

• 81% of 10yr olds are afraid of being overweight.

• 46% of 9-11yr olds are sometimes or very often on diets and 82% of their families are sometimes or very often on diets

• More that 50% of teenage girls and nearly 1/3 of teenage boys use unhealthy weight control techniques such as skipping meals, fasting, smoking cigarettes, vomiting and taking laxatives

Diets don’t work because they lead to unhealthy eating habits, the body feels hungry and is not receiving enough nutrition which causes cravings, binge eating and weight that fluctuates. Worst an unhappy gut is linked with low mood, low energy and mental health issues.

It is far to common for eating disorders to start of as dieting, kids may camouflage this as “healthy eating” so it is important for parents to be aware that healthy eating means eating nutritionally dense foods from all of the following food groups daily.

• Vegetables - eat the colours of the rainbow and particularly green vegetables which are full of vitamins and minerals i.e. peppers, tomatoes, carrots, salad leaves, broccoli, celery etc.

• Fruit - is a source of antioxidants and vitamins.

The national recommendation is 5 a day of fruit and veg. I find most people eat more fruit than vegetable and I prefer Australia’s policy of 2 fruit and 5 veg a day as most essential nutrients are found in vegetables.

Eating sugar, junk food and processed carbs will deplete nutritional reserves, so encouraging your child to eat vegetables is very important. If you feel their diet could be better then supplement with a good quality multivitamin and Omega 3 from the health food shop.

Many children and adults skip breakfast but it is in fact the most important meal of the day, as it gives you the physical and mental energy to be active and productive. There is little or no nutritional value in cereal so encourage them to think differently about breakfast, perhaps eating left over dinner or freshly squeezed orange juice, porridge with seeds and nuts, a boiled egg, wholegrain toast and decaffeinated coffee with some pouring cream, this is nutritious and delicious it will curb cravings and set them up for the day.

Amanda is a Trauma therapist and Mind coach. She uses a range of holistic therapies including food to improve physical and mental health and naturally balance hormones. To book a FREE 15min consultation with Amanda click this link

Recognizing Anxiety in Your Child

Sat, 18 Sep 2021 08:59:58 GMT

What can parent’s do when they notice signs of anxiety?

Anxiety is a normal and often healthy emotion. However, when a person regularly feels disproportionate levels of anxiety over a prolonged time it can deplete the immune system, causing stress related illness and even become a medical disorder.

Normal anxiety is the body’s natural reaction to danger and is often called the fight or flight response. We experience anxiety physically and emotionally and it affects our thoughts and behaviours. The main job of anxiety is to keep us safe and help us to react quickly and intuitively so we can avoid or get away from a dangerous situation by running or fighting if we have to. When this job is done the body should naturally reset back to the rest and digest mode.

It is estimated that 1 in 9 people will be affected by anxiety in their life time. Common symptoms that people report are physical sensations like palpitations, nausea and loss of appetite. Over time this can develop into overwhelming feelings of fear and worry causing restlessness, irrational thoughts and behaviours, or panic attacks.

It is easier to recover from anxiety the earlier it is detected. If your child seems distant, irritable or pulls back from sport or friends these are early signs of anxiety. Teens often reassure parents that they are keeping up with friendships online. Research indicates that using social media to keep in touch and create off-line friendships can add vitality to our life however spending hours every day using social media mainly as a substitute for real connection causes feelings of loneliness and inadequacy to worsen. Harvard research has correlated that close relationships with family, friends and community are in fact what keep people happy throughout their lives (Vaillant et al, 2010).

Things you can do to support your child’s recovery

• If your child is internalising things be loving and supportive

• Listen and give them space to talk without trying to fix things

• If your child doesn’t want to talk to you consider asking a trusted relative or teacher to be that listening ear

• Prioritise family time and eating meals together.

• Choose fun group activities and encourage your child to bring a friend or two along.

• Remove Stress - Uncertainty and too much stress makes anxiety worst, affecting the immune system, cardiovascular system and gut health

• Bin the junk food - Junk food draws on your nutritional reserves. Sugar and processed carbohydrates are linked to mood swings and anxiety. Fresh vegetables cooked or raw, good quality meat/eggs and essential fats will help improve mood.

• Supplements - When nutritional reserves are depleted, it is difficult to consume enough nutrition from food to rebuild nutritional stores. Taking a wholefood multivitamin, Vit D3 and omega 3 daily will help to support the immune system and brain health.

• Exercise - Go for walks together out in nature the company, fresh air and sunshine will be good for both of you.

• Trust your intuition. If you feel thing’s are not improving be confident to ask for professional help. As the sooner your child gets the support they need the more fully they can enjoy their childhood.

It is normal for children to deny there is anything wrong and not want to talk. Be reassured there are therapies available to help them deal with the emotions and worries without talking directly about the problem. There are also techniques that parents can learn and use at home to support their child. In the long run the earlier you get your child help the easier it is to resolve the issue.

Amanda Roe is a trauma therapist and mind coach who specialises in stress related illness. She worksat Roe Health., Skibbereen and you can book a FREE 15 min Consultation with Amanda here.

Vaillant GE, McArthur CC, Bock A (2010) Grant Study of Adult Development, 1938-2000

https://doi.org/10.7910/DVN/48WRX9 , Harvard Dataverse.

Anxiety in Children

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 08:52:59 GMT

Kids who appear oppositional are often anxious

Anxiety is a feeling of worry, nervousness or unease about something with an uncertain outcome.

It is common for children with undiagnosed anxiety to be disruptive at school, where demands and expectations put pressure on them that they can not handle. It can be very confusing for teachers and other staff members to “read” that behaviour which may seem to come out of nowhere. It is also very confusing and upsetting for the child.

A thought, word, action or a situation can trigger an emotion and feeling. Emotions that frequently accompany anxiety are worry, fear, anger, embarrassment, overwhelm, frustration, feeling trapped and a loss of control. Anxiety is complex as it can be accompanied by a number of emotions and the feelings are expressed physically in the body in a multitude of ways. Each combination is unique to the person and is not always the same combination. However what is common to everyone who experiences anxiety is that the unconscious fight / flight / freeze response of the sympathetic nervous system is activated and their ability to think clearly is reduced. This is why it can be difficult to reason with an anxious child and why it is confusing and difficult for them to identify it for themselves.

Some physical symptoms many of us will recognise are butterfly’s in the stomach, a racing heart, dizziness, trembling, sweating, difficulty breathing, pressure or pain in the chest, going weak at the knees, numbness and tingling sensations, feeling detached from reality, confusion, an overwhelming feeling of fear or that you are in danger, an urgency to escape and a feeling of losing control.

Everyone will experience one or more of these feeling at some stage in their life but you can only image how confusing, upsetting and isolating any of these feeling would be for a child.

As a parent or teacher some of the indicators of anxiety to look out for are;

A sudden need to go to the bathroom

Feeling sick

Feeling that something is stuck in their throat

Colour drained from the face

Emotional upset

Inability to calm down

Vomiting

Sensitivity to light or sound.

A need to walk, run or get away

Difficulty sleeping

Increased anxiety leads to aggression, clinging, a melt down, temper tantrums, procrastination, hyper focus on details, seeing or hearing things, an immediate need to escape, disruptive behaviour and avoidance of certain activities. Anxiety is also linked to many psychosomatic conditions including allergies, body jerks, pain, hyperactivity, OCD, social anxiety disorder, post traumatic stress and a long list of phobia’s

The good news is that catching anxiety in the early stages means it is easier to recover from, and there are techniques that parents can learn and use at home to help their children cope.

If you see, hear or have a feeling that your child is struggling stop and think back to identify what events preceded the behaviour. Keep a diary of symptoms and possible triggers to help you make sense of what is going on.

Children will often deny there is anything wrong, but as a parent trust your intuition the earlier you get your child help the easier it is to resolve the issue.

Coping with Stress

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 08:47:57 GMT

Are you fighting to keep your head above water?

As we go through life we all experience challenges and stress. Often the pressure is extreme to fulfil all of our commitments, from raising a family, work, caring for elderly relatives and the pressures of society to fit in, that we often feel that we are juggling so many balls in the air that we don’t have time for ourselves. The knock on effect is that when there is no time for self care, fun activities and hobbies there is less joy, creativity and fulfilment there to balance the stress. The pressure of always feeling on call to everyone else's needs can lead to comfort eating, weight fluctuations and negative self talk. As pressure grows stress related illnesses like hormonal imbalances, rashes, heart palpitations and irritable bowel issues can develop. and yet this may still not be enough of a signal to slow down. The stress of taking on too much, burying our own emotions and feeling responsible for others can weaken our immune system, leaving us fatigued, irritable and moody. Often at this point we turn to food, cigarettes, alcohol or other habits to help us cope.

When we are so overwhelmed it is like being in a river with the current pushing or pulling us along, we can look over at the bank and perhaps dream of what it will be like when we have the time or energy to get there but right now we are so busy keeping our head above water that we are not even aware of how strong or dangerous the current we are in actually is. When we are in so deep it is often the support of friends and family that can help us realise the importance of prioritising our own self care.

As a caring and loving person we often forget that care and love should start with ourselves. When we give ourselves the permission and time to deal with stress, past emotional issues and trauma, then our body and mind can breathe a deep sigh of relief. As our mood improves, we are more pleasant to be around, we have more energy to care for others and do enjoyable things for ourselves. We are also demonstrating a stress management model for our children to learn from.

Finding the right balance of diet and exercise is important for helping us deal with stress and can play a role in improving your mood and how you feel. Talking therapies help us to cognitively understand why we feel the way we do, however what is often over looked is the power of the subconscious mind to influence and control our behaviours and change how we feel.

Hypnosis is a powerful tool that communicates directly with the subconscious its like a lifebuoy that will hold you above the water helping you to relax your body and rest your mind so you can renew your strength, swim to the riverbank and climb out.

Hypnosis can also help you to identify the root cause of emotional and physical issues, helping you to understand your behaviours, change your thinking patterns and habits, resolve past traumas, influence your immune system, emotional responses and silence the negative voices inside your head.

I use a range of therapies including hypnosis to help patients overcome Anxiety, Trauma and other stress related illness, and work in person at Roe Health in Skibbereen by appointment only and remote sessions via Zoom are available If you would like more information please book a FREE 15min Consultation with Amanda

Birth Trauma

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 08:41:34 GMT

Most people have heard of PTSD (Post Traumatic Stress Disorder) and associate it with the effects of a traffic accident or war related experience. What many do not realise is that in Ireland Postpartum or Perinatal PTSD (PPTSD) is a birth trauma affecting 3% of all new mothers and approximately 6% of women following an emergency caesarean section. (HSE, 2017)

The cause of perinatal trauma is unique to each woman however it can be caused by feeling loss of control, vulnerability or danger to themselves or their baby i.e. premature labour, unplanned C-Section, prolapsed cord, postpartum haemorrhage, use of a vacuum extractor/forceps to deliver the baby, or any need for the baby to go into a neonatal intensive care unit. Uncomplicated vaginal delivery, breastfeeding problems and sleep deprivation can also be very traumatic for a mother.

I experienced PPTSD when after being diagnosed with severe preeclampsia I was rushed to hospital for an emergency cesarean-section. Although the surgeon and nursing staff were wonderful it was a traumatic experience for both my husband and I. I was disappointed not to have had the natural birth I had planned and although I was positive and seemed to recover quickly shortly afterwards I slipped into post natal depression and a fog that left me exhausted and made everything seem overwhelming.

Some women who elect to have a home birth and have to transition to a hospital birth find the experience traumatic as staff are on high alert, the lights are bright and the hospital busy. One of my clients who got airlifted in from an island said “My midwife called for the air ambulance as she felt I was getting tired, and she did not want to risk that I would become exhausted. The transition into the helicopter was calm and relaxed the journey was comfortable and I retained my birthing mindset, however when we landed the hospital staff were on red alert, shouting, excited and in a hurry,. My midwife tried to explain that everything was normal and we were only transferring to the hospital as a precaution but no one seemed to be listening, I felt powerless as they induced me it was almost like I didn’t matter…” Many women feel powerless during their birthing experience and poor communication and/or lack of support and reassurance during delivery can make delivery a traumatic experience.

PTSD is caused by the failure of the brain to process memories in the normal way, so a trauma or fear that happened in the past still feels real and present. Women who have experienced a previous trauma, such as rape or sexual abuse, are at a higher risk of experiencing Postpartum PTSD.

Birth trauma can lead to feelings of detachment or depression, general anxiety and panic attacks. Some may constantly re-live what happened in their mind and may experience nightmares, flashbacks, feeling overly emotional or hyper vigilant. Keeping busy or using alcohol or drugs may be used to avoid feelings and memories.

Tocophobia (an extreme fear of childbirth) can be trigger by thinking or even talking about pregnancy. It is thought that up to 6% of women (Gosselin 2016) experience Tocophobia, it can predate a woman’s first pregnancy or can be a direct consequence of a previous traumatic delivery.

Perinatal trauma is treatable, however if left untreated it can attach itself to other events, and a growing sense of fear to situations that seem totally unrelated.

Grief and loss are also traumatic and mothers and birth partners can experience traumatic grief from miscarriage, termination of pregnancy, fertility problems and loss of a baby.

If you have experienced a birth trauma or have a fear of childbirth and would like to rebuild your confidence and dissolve the strong negative emotions attached to the memory then hypnotherapy can help, contact Amanda in confidence.

What is Hypnosis?

amanda@roeclinic.ie (Amanda Roe) — Sat, 18 Sep 2021 08:33:59 GMT

Everyone knows that we have a conscious and subconscious mind.

The conscious mind is in our brain and easily understood. The subconscious is a bit more mysterious. It runs all the operating systems in the body, controls the nervous system, keeping our heart beating, lungs breathing, stomach digesting and our organs working effectively, regulating the hormones and keeping us alive and healthy without us ever thinking about it. The subconscious can be felt in any organ or tissue of our body, it communicates through our emotions and controls our behaviours.

The conscious mind thinks it is in control BUT the subconscious actually has the final say when it comes to our habits, behaviours and emotional needs.

Hypnosis is a very old healing modality that creates a bridge between the conscious and subconscious. It is a safe, gentle way to heal the body, reduce stress, relieve pain, emotional issues and recover from trauma. Many are worried that hypnosis is mind control when it is actually a way for you to learn the language of your own subconscious so that you can change old habits and make new behaviours permanent. In fact it is a bit like updating the software on a computer or app.

Hypnotherapy is the use of hypnosis to help people feel better and learn skills that can help them transform their lives in a positive way. People in a hypnotic trance may look like they are asleep, but trance is more like daydreaming. I wonder did you daydream at school? Did you daydream with your eyes open or did you close them so you were less distracted and more easily transported to somewhere else in your mind?

Trance is were you choose to tune the conscious mind and subconscious into the same frequency so they can communicate, and work together giving you the opportunity for personal growth and healing and give you the opportunity to recruit your internal voice so it is encouraging and supportive. Relaxation, focused guided imagery; suggestions and therapeutic metaphors can be used to build self-control over physical and emotional problems. Increased self-awareness and mastering the ability to control your own symptoms increases with practice.

There are no risks or adverse effects with hypnosis as you are using your own imagination to tap into your inner strengths and resources.

Hypnotherapy is a solution focused, transformation therapy. It has been used successfully with adults and children to treat pain, anxiety, fears, phobias, asthma, bedwetting, stool withholding, eating disorders, depression, smoking, addiction and many other problems. The value of hypnosis goes beyond its ability to help with these ailments. With self-hypnosis comes the knowledge that you can take control and manage your physical, emotional and psychological problems. Having these versatile techniques in your possession can help you meet new challenges throughout the rest of your life.

Exam Stress

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 15:34:52 GMT

If you want to put effective strategies in place to prevent exam stress you need to do it early

Your child will want to do their best in the leaving cert but there is a danger if they ignore these 3 important de-stressors that the desire to study and play may exhaust them, reduce their cognitive ability, effect their health and prevent them from preforming at their best. Striking the right balance is important as the stress management strategies we put in place as young adults become our default stress response as we get older. It is therefore important for students to choose strategies that help them to be proactive, focused and time efficient and to constantly re evaluate these strategies so obligations and daily stresses can remain motivational.

Each of these de-stressors are equally important and take time to establish.

SLEEP - Many teenagers think they can get by with very little sleep and then catch up at the weekend. The reality is that inconsistent sleeping patterns put our body clock out of balance and effect mood, energy, memory and ability to think. Sleep deprivation is also linked to increased anxiety and depression. Light from mobile phones, computers, televisions and lamps all effect the levels of the hormone melatonin produced by the body to regulate the sleep-wake cycle. It is worth noting that having a consistent bedtime and breakfast time that allows your 17/18 yrs olds to get the recommended 9-12 hrs of sleep per night will improve concentration, productivity and mood. In fact restoring natural sleep patterns is more effective at improving mood than antidepressants (Hari J, 2018)

NUTRITION - Provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. Breakfast is the most important meal of the day and should be eaten within one hour of rising. Many teenage don’t like to eat breakfast as they experience a slump mid morning this is normally a sign of a food sensitivity or inadequate nutrition. A food exclusion protocol is the most accurate way of finding the cause. For more energy eliminate sugary foods particularly those with artificial sweeteners, flavours, colours and preservatives. A wide variety of wholefoods, protein, essential fats, vegetables and fruit are needed to support the immune system and provide the right amount of nutrients for good health. You might consider supplementing Omega 3 and Vit D3 as they work together to support brain function and mood. Drinking water through the day is important to keep you hydrated and flush toxins from the body.

EXERCISE - Moving your body is good for relieving tension and reducing stress levels. Physical activity and laughing both increase the production of feel good endorphins. Encourage them to choose an activity they look forward to, it could be a team sport or something none competitive like dance, yoga, tai chi, swimming or gardening. It is important to make time everyday to exercise, if your kids say they are too busy to do sport encourage them to walk. Walking is kind to joints and gets us outside in the fresh air. It can be easy to add walking into their journey to and from school. Any form of physical activity can help them unwind and relieve tension so should be an important approach to easing stress.

Hari J, Lost Connections. Bloomsbury Publishing, 2018.

Taking the Drama Out of Christmas

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 15:34:15 GMT

Knowing Where You Are in the Drama Triangle Can Help you Step Out Of It

December is the month that brings families together. Children are always eager for Christmas day, Santa and presents under the tree. Adults however may be preparing to dodge the same old arguments and trawling through the past.

In 1968, Stephen Karpman used a triangle to represent the area in which conflict and drama plays out in human interactions. This dynamic is used to great effect in soap opera’s, movies and theatre, but in real life can cause lasting hurt and irreconcilable damage to relationships.

Karpman called his conflict map the ‘Drama Triangle’. In each point of the triangle stands a person who believes they are or who act as:

1. The Victim - feeling helpless, powerless, victimised and waiting for the rescuer to save the day. somethings they might say are

• I’m unable to….

• Life’s unfair

• I don't stand a chance

• Its alright for you but I can’t…

2. The Rescuer - wants to help and feels guilty if they do not go to the rescue however rescuing has a negative effect, giving the victim permission to fail and remaining dependant on the rescuer. They might say

• You aren’t ok so I need to help

• Let me do this for you

• Your unable to so l will do it for you

3. The Persecutor - also known as the villain insists,

• Its all your fault

• You aren’t good enough

• They blame, criticise, and can become an angry, controlling often rigid authority figure.

Initially a victim or persecutor will enlist the other characters into the conflict. The victim might then turn into the rescuer and the rescuer into the persecutor, ever changing and interweaving within the triangle the conflict and drama will unfold.

If you are ready to take the drama out of christmas this year. The first and most important point to be aware of is you can only ever change yourself. Just because you are ready to change does not mean that the others around you are ready. Be patient and kind to yourself and others. Give yourself time to see the drama triangle, the more aware you are off the triangle the easier it becomes for you to stay outside of it.

If you feel that you are being bullied or victimised take time to identify a positive outcome you would prefer. If you focus on the problem it is like digging a hole and the hole will get bigger. When you focus on what you want then you will start to become aware of the opportunities and supports around you that will help you achieve that outcome.

If you are a carer or parent you might identify yourself as the rescuer who with the best intensions only wants to help and keep safe the people you love. Instead of fixing things this christmas help build resilience and independence first by listening then ask

“What would you like to have happen?

What could happen to improve the situation? and

How can I support you to make that happen?”

If you are the persecutor and tired of being the villain you can decide to draw a line in the snow and today as you step over that line, make a new start, leave the past in the past and focus one day at a time to build a new future.

5 Ways to Manage Exam Stress

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 15:19:12 GMT

Now that we are in October the pressure is on for many Junior cert, Leaving and Third level students. It can be particularly stressful for leaving cert students as they have a long day in school, hours of homework and projects, mounting pressure to revise last years content, learn this years content and decide what they want to do with the rest of their lives? Then what courses will help them get their chosen career, where should they apply next year, and will they get the points to be accepted?

How our young adults manage stress at this time lays the foundations to how they will manage stress in the future so learning how to manage stress and practical study habits will support good mental and emotional well being.

Encourage your children to dream big, as this will boost self esteem and confidence. Remember if they aim for the moon and miss they can still land amongst the stars.

Here are 5 practical skills for managing Leaving cert study stress

1. Start with the end in mind. What is the goal? How many weeks do they have to achieve it? How much time can they study each day. Get them to be honest about what they can achieve each day/week and month and create a realistic timetable. If they still aren’t sure coaching can help them to clarify their thoughts.

2. When we turn off all distractions a lot can be achieved in 7-10hrs of revision per week. Vilfredo Pareto’s 80/20 rule is a helpful concept for life and business time management as it explains how 80% of our productivity comes from 20% of our time. In short make a to do list and identify the most important 20%. Doing these items first will be most productive for your day and achieving your goals.

3. Stress turns off our ability to think and retain information. At the beginning of each study session, take a few minutes to relax using self hypnosis, breathing exercises or tapping. State your intention and mental purpose i.e. “I want to learn and remember the information in this session so I can recall it for my exams and get the points I need to…..” When your body and mind are relaxed you will be able to work to your best be more focused and have more capacity to absorb, retain and recall information.

4. Work with your natural strengths by identifying which learning styles Visual/Auditory/Kinaesthetic work best for you and tailor revision techniques accordingly. Incorporating skills like photo reading, mind mapping, recording and listening to their own notes, making a revision timetable and planning to study with others can all help. There are many quizzes online similar to www.educationplanner.org that will help to identify specific learning styles and give study ideas.

5. Remember to unwind, de-stress and have fun everyday. Studying particularly if you feel you haven’t done enough can cause foggy thinking. If stress escalates it can lead to difficulty concentrating, procrastination, anxiety, fear and panic attacks. Allocating time for hobbies and extracurricular activities as well as getting enough sleep at night and eating nutritious foods will all help to relieve stress, focus the mind and recharge energy levels.

Holistic Treatment for Anxiety

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 15:14:24 GMT

Holistic treatment of anxiety is best

Inappropriate anxiety is effecting people of all ages. Anxiety is the body and minds natural reaction to danger and is often called the fight or flight response. It is experienced by children, teens and adults, physically and emotionally and affects our thoughts and behaviours. The main job of anxiety is to keep us safe and help us to react quickly and intuitively so we avoid or get away from a dangerous situation by running or fighting if we have to. When this job is done the body should naturally reset back to the rest and digest mode.

It is estimated that 1 in 9 people will be affected by anxiety in their life time. When I write ‘affected by’ I mean that the flight or fight response that has been triggered along with the anxious feelings and does not reset. The symptoms become pre-longed and out of proportion to the actual danger or stress of any situation. Common features that people report are physical sensations like palpitations, nausea and loss of appetite. Over whelming feelings of fear and worry causing restlessness, irrational thoughts and behaviours or panic attacks.

One of the main glands in the body that are important to consider when stressed is the adrenal glands. In response to anxiety the adrenal glands are prompted to produce more cortisol, which is an important hormone to help us fight inflammation (it is also the hormone that works with melatonin to regulate proper sleep patterns). When the adrenals become over worked they produce more and more cortisol requiring more and more nutrients such as vitamin C and B. Depletion of your nutritional reserves or needing more than your diet or body can provide can lead to a wide variety of health concerns and an increased time to recover from illness, injury or trauma.

Anxiety when untreated can continue to increase in severity and potentially cause a nervous breakdown in extreme cases. Because of the accumulative effect that anxiety has on mental and physical health a better outcome can be achieved when a holistic approach is taken.

Holistic avenues that should be considered are:

Identify the cause and treat it. - How we initially respond to danger or threat even at an early age becomes our default response, so identifying and resolving the root cause of the anxiety, plus reprogramming ourselves to deal with it differently in the future is key.

Remove Stress - Uncertainty and too much stress makes anxiety worst. Clearing current stresses and learning how to manage future stress to a motivational level helps to promote better mental and physical health.

Exercise - Go out and walk in nature. When you start do what you can, then build up to 40 mins daily.

Get enough sleep - feeling tired despite getting enough sleep is a sign of adrenal fatigue.

Remember your actions govern how you feel. Focus on how you want to feel and taking action will help you to enjoy your life more.

Help Your Kids Cope with Worry

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 15:02:18 GMT

Sensory techniques to help primary age children cope with worry

Kids worry about all sorts of stuff like, school friendships, spelling tests, being the last person picked for a sport team or what it means for them when granny died or parents argue. We all want our children to be able to manage their emotions, to feel relaxed and confident around others, but thoughts, beliefs, trauma and memories trigger feelings and emotions that children can find confusing and difficult to understand.

When children are confused or unable to manage feelings it can be stressful for them and reflected in their behaviour, as they find it difficult to think and just react. It is important to remember your child is a great kid, his or her behaviour is a reflection of their ability to cope with situations, feelings and stress. If you notice a change in personality, a withdrawal into themselves, mood swings or aggressive behaviour these are signs that your child needs your help to navigate thoughts and feelings and cope with the events that are going on in his/her life.

If your child uses 2 or 3 of the following phrases repeatedly

“I’m tired”

”What is wrong with me”

”My head hurts”

”I don’t feel well”

“leave the light on for me at night ”

”Can we stay home”

”Don’t leave me”

These can be code words that indicate the worry is becoming anxiety.

As parents we want to do our best but it can be challenging and frustrating to say or do the right thing especially in the midst of a tantrum so here are some sensory techniques that I have found, that when used daily can calm children and help them manage their worries without talking about the problem.

• A hug - we all know how wonderful it feels to be connected to those we love with a hug. In the midst of a tantrum talking about the behaviour will make things worst, as the bodies fight or flight response diminishes our brain’s ability to think. A silent hug is unconditional and can quickly calm the body.

• Draw a figure of 8 on your child’s forehead as you hug them. If they reject it you can draw it on your own forehead as your energy changes notice how their’s does too see picture below.

• Tap under the eye - meridian tapping stimulates many of our body's innate relaxation and healing processes. see picture below

• Tell your child how wonderful they are, they won’t know it unless you tell them.

• Make sure your child is getting enough sleep

• In Chinese medicine there are acupressure points on the hands that bring comfort to the body and mind. Many children who worry find comfort in sucking their thumbs. Try asking them to squeeze their thumb gently instead of sucking it or you can do it for them

Believing in your child and incorporating these and other sensory techniques into your daily routine can support your child’s confidence to grow and leave them better equipped to manage their feelings and daily stress. The above techniques also work for adults so use them at home and let me know how you get on through our social channels.

Some emotions can be persistent or overwhelming and require the assistance of a trained therapist. So if symptoms persist get in touch as a unique tailor-made approach may be more appropriate for you or your child.

Are Your Children Getting Enough Sleep

Thu, 16 Sep 2021 14:53:09 GMT

Are your children getting enough sleep?

We want our children to feel happy, content and confident enough to talk with us when they feel troubled. However more and more children are suffering in silence and experiencing mood swings, behaviour issues and worries that are affecting their sleep.

As a parent I learned the hard way that it is an accumulative effect of many stress factors that affect our child’s mental health and behaviour, and even when we are unaware of what exactly is on their minds there are still lots of things that we can do to help them feel better.

Most people think of stress as being work or school related but there are a number of other stresses that affect our mental health i.e.

• Emotional stress from relationships, memories, mental or physical abuse, trauma, overwhelming emotions like fear, sadness, worry, anger or negative self-belief.

• Physical stress from an injury, illness, too much or too little exercise

• Nutritional stress from eating a diet that is lacking in nutrients or that is toxic

As parents we often wonder what is it we can do to help our children and the good news is that there are sensory techniques that help to clear the bad feelings they hold in their bodies and minds. This is particularly beneficial at bedtime to help them sleep.

Then by having good practices around mental stimulation, communication, stress management, nutrition, exercise, sleep and gut health we can help them to feel better again.

The first place to start is by supporting our children to get better sleep. Unfortunately Insomnia amongst children is becoming more common, this can include problems going to sleep, disturbed sleep with or without dreams or simply not feeling well rested after what should be a normal amount of sleep

So here are a few things that you can do at home to help them improve their sleep.

• Reduce or eliminate sugary foods particularly those with artificial sweeteners, flavors, colors and preservatives.

• Have a consistent bedtime and breakfast time that allows your 5 to 16 yrs olds to get the recommended 9-12 hrs of sleep per night. I know this can be difficult in the summer time so having curtains with a blackout lining can help.

• Turn the television and other electrical devises off at least 1 hr before going to bed.

• Create a bedtime routine that your child enjoys this can include a bath, brushing their hair, story time, a board game or even a foot or back massage.

• Dim all house lights in the evening to boost your bodies natural sleep/wake rhythms, If your child wants a light left on through the night find the smallest, dimmest night light that they will agree to.

• Play a game were he/she tells you what a good nights sleep feel’s like

• Now ask them to focus on their breathing, place both hands on their tummy and as they simply breathe in and out through their nose ask them to focus on the air coming in through their nose and moving down into their belly and back out again through the nose. Getting your kids to watch their hands moving up and down on their tummy can help.

• Now gently trace a figure of 8 on their forehead children find this very comforting and calming keep tracing this shape for a number of minutes

In the morning eat breakfast within an hour of waking - Egg’s are a good choice as they are nutritious with essential fat’s that promote healthy brain function and will set you up with energy for the day.

Most of these techniques will work for adults as well so give them a go and let me know how you get on through Facebook

Mind Over Matter

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 14:37:10 GMT

Your mind has the most amazing ability to influence your body

Have you heard of Dr. Angel Escudero? He was a surgeon who performed over 10,000 operations without using drugs for anaesthesia. Dr. Escudero called his technique Noesitherapy which means ‘Healing by thinking’. The power he was tapping into is your bodies ability to obey everyone of your thoughts. When you have the need, and believe that you can, then you have the ability to control and regulate the complex activities of your body and the sensations that you feel.

You can find Dr Escudero on YouTube using his technique in BBC TV’s “Your life in their hands” with his sister as the patient undergoing knee surgery - Warning it is in B&W but not for the faint hearted.

Although Dr Escudero said his technique was not hypnosis, from what we know today it would be categorised as “hypno-analgesia”. Hypno-analgesia is when hypnosis is used to produce a unique pain control which has outstanding results for drug free surgery and dentistry .

The medical application of Hypnotherapy is not new, achieving analgesia for surgery is only one example of the power of your mind to influence your body. Throughout history many cases of people using hypnosis to relieve pain have been documented and Hypnotherapy is still successfully used to treat a range of clinical conditions including: Chronic pain, arthritis, strokes, obesity & eating disorders, natural hormone balancing, infertility, blood pressure issues, diabetes, headaches, depression, anxiety, panic attacks, PTSD, gastrointestinal issues, irritable bowel syndrome (IBS) etc. Hypnotherapy is also beneficial for the relief of headaches as it gives the client the skills to manage stress and clear emotional overwhelm.

Suitability of using hypnotherapy for analgesia:

The sensations you feel in your organs and tissues are your bodies way of communicating with you. Pain is a sign from your body that something is not right. If you are experiencing pain the first thing you should do is visit your doctor to make sure that there is no functional problem and check that removal of the pain would not endanger you in anyway.

There are typically 3 types of clients who benefit from Hypno-analgesia.

The first are those clients who want to have drug free pain control for childbirth, dentist visits and surgery.

The second are clients whose pains are stress related, phantom pains, or related to blocked emotions, trauma’s or fears.

The third are terminally ill clients who would like to manage their own pain.

Approximately 80% of clients who use hypnotherapy for the long term relief of chronic pain and continue with the techniques at home are able to maintain their own pain-free state as long as required.

In all cases hypnotherapy can work to clear emotional overload and mental distresses, and provide you with the resources to manage your condition, improve your health and keep doing the things you enjoy.

You Can Move Forward

Thu, 16 Sep 2021 14:00:00 GMT

Do you feel trapped unable to move forward? Do you experience feelings of anxiety, depression, insecurity or fear? Do you over think every decision? Or have you ever wondered how to break free from memories that stop you from moving on with your life?

Life is full of challenges and everybody experiences extreme stress at some stage in their life. This could be a health stress, economics, your career or even the environment. Some people find coping or moving forward easier than others so what is the difference between those people who have moved on, not allowing their past to hold them back and those who feel trapped, frozen or have given up?

Victor Frankl was a physiologist and victim of the holocaust during World War 2. From 1941-45 Jew’s were targeted for extermination and Victor was imprisoned in the Auschwitz concentration camps. In 1946 he published his inspirational book Man’s Search for Meaning were he recounts his time in the concentration camps and what he learned about human nature. His insights have helped to shape the world of psychology, coaching and therapy and give an understanding of the inner strength that can keep us going through loss, torture and humiliation.

When something extremely stressful happens the one thing that remains is the freedom of choice. We can choose what to focus on, what things mean and what to do about them. You can chose whether to keep going or give up. You can tell yourself that life is half empty or half full, its the same measurement just a different outlook. Hope for the future and the power of choice will give your life a focus. When driving a car you go were you are looking. In life your focus for the future creates a road map to keep you on track and help you get there.

Patterns of behaviour that keep us stuck are established when we first experience a situation and find a resourceful way of coping. That behaviour becomes the default setting. For years it may be a very successful response that helps us cope, but this behaviour can eventually start to trip us up and lead to unhelpful responses that make us feel trapped.

I am going to give an example from the work of Tony Robbins of how effective hypnosis is at identifying the root cause of an issue and helping someone to overcome a destructive behaviour so that they could have a more successful life. Rechaud was a bright young man with a life long stutter. He won a sports scholarship to a university in the USA but once he started his studies his inability to speak publicly lead to him to drop out of college and to stacking shelves. He married and had a beautiful baby girl. But his stutter was preventing work opportunities and he felt trapped and that his life wasn’t going anywhere. Rechaud wanted help to improve his life and went to see life coach Tony Robbins who used hypnosis to help Rechaud remember that his stutter began when he was very young, about 2 yrs old when he was watching TV and his Mum and Dad where arguing. His father was being physical with his Mum and Rechaud was very afraid. At that moment he was watching a Rocky and Bullwinkle cartoon. Bullwinkle had a stutter and when something bad happened he would call for Rrr..rr..rockk..ky and Rocky would always respond to Bullwinkles stuttering cry for help.

The realisation of where our behaviours have originated gives us the opportunity to establish new behaviour patterns. With hypnotherapy Rechaud became free of his stutter and able to move on, speak fluently and confidently in both his personal and professional life.

Lots of people including top personalities, sports men and women, business people, singers and ordinary people just like you use hypnotherapy and coaching to overcome their obstacles and create massive personal and professional change.

Boost Your Fertility

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 13:59:31 GMT

Resetting your stress levels boosts fertility

As a hypnotherapist I help people to clear and manage stress. What is interesting is that stress is accumulative and your bodies response to stress is the same regardless of were that stress comes from.

The right amount of stress can be motivational, energizing and give you the confidence to preform at your best. However when you move over that threshold and the balance is no longer there, stress can effect your health and your fertility.

Most people think of stress as being work or life related but there are a number of other stresses that affect you:

Environmental stress - Is an external chemical stress from exposure to harmful chemicals at work or in the environment.

Nutritional Stress - Is an internal chemical stress from eating a diet lacking in nutrients or that is toxic.

Physical stress – Excessive physical stress i.e exercise or physical labour. This could be from a punishing work regime. People involved in manual labour may be suffering from this form of stress – or even those who are just doing too much in the gym and training too much.

Emotional stress - from your current life, work, relationships, memories, childhood conditioning, low self esteem, emotional issues, mental or physical abuse, and negative self beliefs can all affect your mental and emotional wellbeing

The hormone cortisol is produced by our adrenal glands. Cortisol is one of the main hormones which heals the inflammation caused to the body by stress. The body is designed to manage a certain level of stress but when stress increases beyond the ability of the adrenal glands to maintain cortisol levels then the adrenals steal and transform other hormones into cortisol. Sex hormones and particularly progesterone are converted by the adrenal glands into cortisol and can lead to hormone imbalance.

Progestrone is a male and female hormone that affects every tissue in your body including the uterus, cervix, prostate, endocrine system, brain cells, fat metabolism, thyroid function, water balance, nerves, bone cells, energy production, the immune system, libido and the survival, development and growth of the foetus.

So as you can image the longer you are stressed the greater the impact on your fertility and general health. Resetting stress levels gives your body an opportunity to re-establish normal cortisol and progesterone levels and increase sperm count.

Hypnotherapy is a fast and effective way to resets stress levels and create a mindset that helps clients to re-establish control over their lives. Each session is tailored to your unique situation, helping you to get back in touch with your body, resolve emotions and eliminate fears or subconscious blocks. Preparing your body for conception and naturally balancing your hormone levels. You will also gain knowledge and techniques to manage stress at home

Hypnosis to help Fertility

Thu, 16 Sep 2021 13:49:33 GMT

Having a baby is a very precious gift, unfortunately it is not easy for everyone. As I have shared with you in the past, I have experienced severe hormonal imbalances since my teens. On both ends of the spectrum from amenorrhea which is the absence of menstruation without being pregnant to excessive bleeding that resulted in hospitalisation

and blood transfusion’s and many many hormonal symptoms in between. The female hormone cycle is constantly changing particularly as we reach pre menopause from 30-50. Although the fertility cycle is very sensitive particularly to stress the good news is that your symptoms are your bodies way of communicating with you and when you know how to read the signs it is telling you how to bring your cycle back into balance.

The hypothalamus controls the flow of hormones in the body. Its role is to maintain homeostasis ie. keep the human body in a stable, constant condition. However the hypothalamus is very sensitive to the internal and external environment including; light, temperature, hunger, blood pressure and stress.

When the body is stressed adrenaline is released by the adrenals. Adrenaline helps us escape from danger but it also inhibits the production of progesterone, which is essential for building and maintaining a lining of the uterus, thus impeding fertility. Also during times of stress both men and women can produce prolactin. Prolactin which stimulates lactation in preparation for nursing inhibits a woman’s fertility so she’ll be less likely to conceive. After prolonged stress the sympathetic nervous system (SNS) can become hyper-stimulated, also impairing the optimal function of the reproductive system.

Hypnotherapy can help with fertility by:

Helping you feel better about yourself

Identify and eliminate any fears or subconscious blocks to conceiving

Reduce stress so enhancing your chance of conceiving either naturally or with ART

Help you feel mentally, emotionally and physically prepared

Help you get back in touch with your body.

Prepare your body for conception

Balance your hormone levels

Increase sperm count

Assist your fertility cycle

Increase the effectiveness of IVF

Improve your emotional and mental health

Help you regain a sense of control over your life

Hypnotherapy is a fast effective way to treat stress, balance your hormones naturally and reset the SNS. As a complimentary therapy it supports natural conception and IVF. Research has shown that *Hypnosis increases natural conception by 50% and can effectively double the success of IVF treatments.

Hypnotherapy is one of the most effective ways to reduce stress and increase feelings of calmness and relaxation. It is a very powerful way to overcome any fears or phobias which may be impacting on your fertility levels. It helps clients to get back in touch with their body, remove subconscious blocks, balance hormones and assist your fertility cycle. Hypnosis can also help you to restore confidence in yourself and your body.

*The Journal of the American Medical Women’s Association 1999

Reduce Stress - Improve your immune system

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 13:33:31 GMT

Stress reduction can boost your immune system and help you to feel better

Stress has a real physiological effect on your body. The right amount of stress can be motivational, energising and give you the confidence to preform at your best. However when you move over that threshold and the balance is no longer there stress can effect your ability to sleep, to think clearly, and get things done. Stress even effect’s your health. Research has shown that stress has a real impact on your immune system, effecting the rhythm of your heart, your metabolism, your blood pressure and your pain threshold leaving you more vulnerable to picking up infections.

When stress effects your body it switches on your sympathetic nervous system, reducing your desire to eat, keeping you alert which effects your ability to sleep, makes your emotions and reactions more responsive. If your a competing athlete you can see how more energy, more focus, quick responses can be very beneficial. Or if you have a deadline looming the same responses can keep you motivated and on task. But the sympathetic nervous system is designed to work in short boosts in harmony with the parasympathetic nervous system which works the digestive system and helps the body to feel rested, refreshed and energised.

However when the sympathetic system is over active it slows the digestive system, prevents you from sleeping restfully, effects your blood pressure, your ability to digest food, and you even use energy differently leading to cravings for sweets or other substances, often leaving you feeling run down and unwell.

7 Ideas to reduce stress in your life and boost your immune system

Make time to sit down and eat a health diet full of vegetables. Many adults and children don’t get the opportunity to eat, rest and digest at lunch time so getting up 20mins earlier to eat breakfast it’s really important. Eating protein like eggs in the morning will help give you the energy you need to keep you going through the day. Chewing your food thoroughly will help to breakdown your food and make it easier to absorb nutrients from it.

Drink lots of water through the day, to keep you hydrated and flush toxins from the body.

Exercise has a powerful effect on your stress levels, walking is kind to your joints, gets you outside in the fresh air and helps you to reduce stress. When you are already stressed high cardio work can actually stress your body more.

Have fun and do the things you love that make you smile, laugh and feel creative. Listening to your favourite music, dancing in the kitchen, gardening, painting the list is endless. Ask your self… what makes your heart sing?

Keep connected with friends and family. If you haven’t heard from them in a while pick up the phone for a chat or to arrange meeting up for coffee or to do something fun together.

Have a day a week when everyone in the family turns off their smartphones, the television and playstation. Take the opportunity as a family to do something active and fun together.

Your body senses the time of day by the light we are exposed to and likes to be in sync with natures circadian rhythms. To improve your sleep, dim the lights in the evening and turn of phones and the television at least an hour before you go to bed this helps your mind to unwind.

How to Lose Weight & Improve Your Health

Thu, 16 Sep 2021 13:26:40 GMT

There is no doubt that making sure we are eating the right foods and doing the right sort of exercise throughout our lives will help us to lose weight, but did you know that there is mounting evidence that your gut health has a direct link to your mental health. In other words what you eat can improve your mood. It will also give us the best chance of avoiding some of the major health problems in the developed world and enable us to live healthy and active lives.

There are hundreds of diets out there, but many of them are not good for your health. When you go to the doctor they will often say “eat a healthy diet and do some exercise”. Do you know what a healthy diet is? What foods are healthy, or even essential for your body? One of the biggest myths is around fat! The myth: that all fats make you fat is WRONG! There are different types of fat, some are bad for you but others are ESSENTIAL. Essential fats are building blocks which your body needs to repair and heal itself. Essential fats help you to feel satisfied and full after a meal and can actually help you to lose weight.

What we eat has an immediate impact on our ability to heal as well as our physical, mental, emotional and energy levels. Understanding what a nutritious diet is and how to identify any food intolerances or sensitivities is key to creating a satisfying, filling healthy eating plan that is tailored to your needs.

This will make you to feel better, have more energy and lose weight without calorie counting. There is a huge amount of misinformation out there about food. We are being bombarded with marketing daily that promises health benefits like…gluten free, fat free, sugar free but when you understand the labels you may realize that these products are not as good for you as you were lead to believe.

I experienced my first health issues and weight gain in my teens. My doctor told me to eat a healthy diet and exercise, I loved sport and was exercising and eating the same foods as my family who were slim, but It took me nearly 15 years and a roller coaster of health and weight issues to understand the link between food, exercise, stress, gut health, mood, weight and overall health. I now work with clients addressing these topics and helping them to overcome stress, food cravings, weight issues and improve their health with hypnotherapy.

Relieve Stress and Balance Your Emotions

Thu, 16 Sep 2021 13:19:17 GMT

Relieve stress and balance your emotions with Psy-TaP.

Psy TaP is a collection of Psycho sensory (mind/body) techniques that relieve stress and rapidly bring your emotions back into balance.

Many people are aware that working with the mind in hypnosis has a positive effect on the body. Well the opposit is also true working on the body has a positive effect on your mind. By working with your eyes and sensory points on your body you can change how you are feeling.

For more than 2,500 years hypnosis has been used for pain management and to bring relief from physical illness. Hypnosis is still used today for childbirth, dentistry, surgery and relief of psychosomatic (mind/body) illness that has been brought on by stress.

Some illnesses that are stress related are tension and migraine headaches, painful menstruation, ulcers, asthma, rheumatoid arthritis, psoriasis, acne, obesity, tachycardia, high blood pressure, chronic pain, insomnia, impotence and frigidity. Interestingly according to the Center for Disease Control and Prevention of the United States and the National Council on Compensation of Insurance 75-90% of doctor visits in the USA are for stress related illnesses.

Psy-TaP techniques can rapidly calm the mind and rebalance your feelings and emotions. This in turn brings relief to sufferers of stress related illnesses.

Traditional Chinese medicine believes that your vital energy travels through the body in channels called meridians. Hippocrates called this energy natures life force. It is called ch'i by the chinese, ki by the Japanese, prana by the Indian yogis, rlun by the Tibetans and bioplasma by modern scientists.

It is believed that when our mind and body is in good health our vital energy follows through all the meridians in the body. However a physical or mental stress or a trauma can block this energy flow. Various feeling and emotions such as nervousness, anxiety, worry, grief, anger, hostility, depression, panic, fear or even jealousy can be an outward expression of this blockage. These distressing emotions activate our sympathetic nervous system and keep us in a state of high alert. You may find that you have difficulty sleeping, noise bothers you or your not hungry, your restless, over thinking, obsessive, irritable or hostile and your body is ready to fight, run or freeze in a split second.

Psy TaP techniques restore the flow of energy in your body and bring harmony to your feelings and emotions. The parasympathetic system is activated and feelings of openness, resolution, joy, confidence, empathy, motivation or happiness are accompanied by body mind relaxation.

Psy TaP is particularly beneficial for people who have experienced stress or trauma, if you are overwhelmed by emotion, experiencing fear or phobia's, PTSD or addictive behaviours. Because Psy TaP works on an energetic level there is no need to talk about past stressful or traumatic events.

New Beginings

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 13:11:09 GMT

How do you know when enough is enough?

Have you ever heard of the saying ‘Better the devil you know than the devil you don’t!” For many just keeping the equilibrium is the most important thing. Energy levels are low and focusing day to day is the only thing that's possible right now.

For others it might be the fact that their deep feeling of overwhelming, sadness or anger runs in their family so they have resigned themselves to always feeling that way.

For myself it wasn’t until I came out the other end of postnatal depression that I realized how bad it had been.

It is normal to feel emotions like guilt, sadness, grief, anger, embarrassment, but when these feelings overwhelm or turn into shame, rage, fear, depression or anxiety its time to look for help.

Finding balance in your life is important for restoring energy levels, for thinking more clearly and emotional equilibrium. Life should not have to be desperate before you make the change.

Imagine stress (or emotional overload) as the heat under a saucepan of milk if you keep adding to the heat the milk will eventually boil and over flow but if you pay attention, when the milk is simmering or at the desired temperature you can turn down the heat, or turn off the stove.

When you identify that your stress or emotional levels have moved from healthy motivational stress to an emotional overload. When you find yourself short tempered and saying things you regret later then its time to seek some help.

What would life be like without your current issue? Take some time now and imagine how your life would be different or what would no longer be happening in your life.

What will having your issue gone mean to you?

Now ask yourself what is stopping you?

Hypnotherapy is a short term therapy that helps you to work through and understand your current life journey and disconnect over whelming emotions so you can learn from your past and plan for the future, increasing confidence and motivation so you feel in control.

If you prefer NOT to talk about the details of past events then as a Psy-Tap practitioner we can work together to release or disconnect the charge of past emotions so you can think clearly and memories are no longer charged with emotion.

Change Your Food To Improve Your Mood

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 13:05:18 GMT

Have you ever “gone with your gut” when making a decision or felt “butterflies in your stomach” when you where nervous? If so then you will have noticed how your thoughts can effect the sensations of your gut and bowel.

After thirty years of research Dr. Michael Gershon discovered that the nerve cells in the gut act as a brain. In his book “The second brain” he explains how this "second brain" can control our gut all by itself. Our two brains, the one in our head and the one in our bowel must cooperate. If they do not, then there is chaos in the gut and misery in the head, everything from "butterflies" to cramps, from diarrhea to constipation.

Poor gut health is linked with poor mental health and many doctors and nutritionists are writing books and articles about the brain/gut connection, explaining that what we eat can have a positive or negative effect on our mental health.

Dr Natasha Campbell-Mc Bride MD created the GAPS diet as a natural treatment for depression, schizophrenia, autism, dyspraxia, ADD, ADHD, dyslexia, and other child development problems. Her book GAPS- Gut and Psychology Syndrome provides an excellent summary of the the nutritional biochemical connections with psychiatric and neurological disorders and gastrointestinal function. The full GAPS diet with recipes are included in the book and it is a wonderful resource for parents.

Psychiatrist Dr. Kelly Brogan MD writes “we can address depression and other symptoms by treating, protecting and nourishing the beneficial microbes in our gut”.

If you are interested in changing your food to improve your mood then here are 3 simple things that you can do.

1. Eliminated processed foods and sugar from your diet.

2. Add whole foods & good fats to your diet.

3. Add fermented foods to support gut ecology.

Processed foods have various chemicals added to improve the shelf life and flavor. When referring to flavor enhancers, colors, various E numbers, additives and preservatives Dr Campbell-Mc Bride explains “many of these chemicals have been conclusively shown to contribute to hyperactivity, learning disabilities, psychiatric disorders and other health issues.

Whole foods are unprocessed and unrefined plant foods like vegetables, fruits, whole grains, legumes, nuts and seeds that are a good source of fiber, vitamins and minerals. Good fats can be found in pastured meats, wild fish, eggs, nuts, seeds, olive oil, coconut oil or grass-fed ghee.

Even when we have a list of the healthy and unhealthy foods to eat many of us find it hard to make the change we need to make. Processed foods and sugars have the ability to act like drugs in your brain. Researchers at the University of Michigan claim that food cravings that keep coming back despite your feelings of guilt and depression might be a sign that you have a food addiction.

If you are finding it difficult giving up unhealthy foods or need support overcoming food cravings or addiction, Hypnotherapy can help you to disconnect your emotional attachment to foods. When you no longer crave foods you will feel in control and be free to establish healthy eating habits.

Manage Cravings and Create Healthy Habits

Thu, 16 Sep 2021 12:59:19 GMT

Manage Cravings and Create Healthy Habits to Have Better Success with Weight Loss

According to the World Health Organisation, Irish men already have the highest body mass index in Europe and Irish women rank third. Whilst obesity is on the increase, there are so many diet options to choose from, it can be hard to find the a weight loss plan to suit you.

There are many factors that effect our body mass from what we put in our mouths, to our emotions, our metabolism, our physical activity, hormones, age and lifestyle choices. So perhaps one thing we can agree on is that everyone is unique and weight loss plans should be holistic and tailor made to suit the individual.

After successfully losing weight 6 times in my life, I understand from personal experience some of the struggles that many people face.

For over 20 years my weight fluctuated, with my first excessive weight gain as a teenager when my metabolism changed and i kept eating as if i was still growing. Then again in my 20’s due to life style choices, poor understanding of what a healthy diet was and significant stress.

I used to have uncontrollable cravings for bread, sugar, chocolate and dairy. I suffered from exhaustion. I was hungry all the time. My weight fluctuated monthly, I had mood swings and poor memory and concentration.

Training and working as a chef I learned how to prepare all the food groups and create delicious balanced, and nutritious meals, but I still experienced cravings and felt awful because I had these uncontrollable urges and NO will power.

Then I discovered I had food sensitivities and emotions triggers that fueled my cravings.

I addressed my food intolerances with supplements and a diet plan that helped me to identify the right foods for me, but it wasn’t until I discovered Hypnotherapy that I found a solution to my food cravings.

I went on to gain and loss weight with 2 pregnancies, and was successfully staying fit and healthy without going to the gym. Then suddenly perimenopause kicked in, my body ballooned and I no longer fit in my clothes. Thankfully with support I found a way to naturally balance my hormones and the weight slipped off as quickly as it appeared.

Do you experience poor concentration, behavioral problems or sleepiness after meals? Are you often hungry between or soon after meals? Do you crave sweets or caffeine? If so these are all signs of food intolerances or an unbalanced diet.

Hormone imbalances from perimenopause are experienced by women from 30-50yrs and can cause, unexplained weight gain, tiredness, mood swings and feelings of anxiety and depression.

If you can relate to any of the situations mentioned above and need support to resolve emotional issues and or cravings then Hypnotherapy can help you to understand why you have your food cravings or can disconnect emotional drivers so that you feel in control of your eating habits. I also offer health coaching and can recommend food choices that will help you feel full and satisfied so you can loss weight without calorie counting.

Is Past Trauma affecting your health?

amanda@roeclinic.ie (Amanda Roe) — Thu, 16 Sep 2021 12:51:56 GMT

You can feel better without disclosing the details of a past trauma

Have you ever thought about how memories are triggered by your senses? Sight, hearing, taste, smell and touch can all trigger memories of a past time and place. The stimuli activates the memory and the memory activates the emotion. For example the smell of laundry might remind you of your granny, or a song might remind you of an old flame.

These memories can activate positive and negative emotions. Activated emotions like joy, happiness, sadness, anger, fear, panic, grief and guilt are often felt just as intensely as when they were first experienced at a time in the past.

The word ‘psychosomatic’ meaning ‘mind, body” recognizes that the mind and body are connected. Doctor’s recognize that stress and emotions are stored and felt in the body often leading to illness. Have you ever heard someone say “ I can feel that in my stomach” or “ that really makes my head hurt”. As a hypnotherapist I often ask clients ‘Were do you feel that emotion?’ and using dialogue and psychosensory techniques the emotion is released and a resolution sought.

Negative events and circumstances happen to everyone. It is what you do with that information, that makes the difference to how you cope with life. When faced with life challenges, many people just want to get on with there lives and relate to the mantra ’the best thing about the past is it is in the past.’

Others want to understand why they feel the way they feel. Using hypnotherapy you can open doors in your subconscious so you have a comprehensive understanding of yourself. During hypnosis you are in control and decide how lightly or deeply you go into trance, its like a guided journey of discovery.

However, if you are someone who buries their emotions and memories in a place out of reach, doing your best to blank past events from your mind, then talking about the past may not appeal to you.

If you have experienced a traumatic event and the fear of retelling your story to others is stopping you from getting help. I want you to know It is possible to feel better without disclosing the details. It is possible to think about past events without feeling ashamed or embarrassed, and it is possible for you to feel in control of your own emotions.

Sensory inputs effect our emotions, and using psychosensory techniques it is possible to release emotions that are trapped in the body without the need to talk about the event. I can teach you interventions that allow you to release your own blocked negative emotions and can help you to control a panic attack, fear or anxiety.

How hypnosis works for stress illness

Thu, 16 Sep 2021 12:45:19 GMT

Do you suffer from chronic pain, or an illness that is triggered by stress?

When we are tense, stressed or anxious our sympathetic nervous system is activated and our body goes through a number of changes.

Just imagine….. It is a nice, sunny day, you are taking a nice walk in the park.

Suddenly, an angry bear appears in your path. Do you stay and fight OR do you turn and run away? These are "Fight or Flight" responses. In these types of situations, your sympathetic nervous system is called into action - it uses energy - your blood pressure increases, your heart beats faster, you become more sensitive to sound and pressure (pain) and your digestion slows down.

In comparison just imagine…. It is a nice, sunny day, you are taking a nice walk in the park.

This time, however, you decide to relax in a comfortable chair that you have brought along. This calls for "Rest and Digest" responses. Now is the time for the parasympathetic nervous system to work to save energy. This is when blood pressure can decrease, pulse rate can slow, and digestion can start.

In nature a fright (a high level of stress) would be followed by an action to run or fight, then the parasympathetic system would reset and the body would return to rest and digest.

Many people today are living with high levels of stress and going to their doctor with many stress related illnesses. In just the same way that stress can negatively effect our mind and health, You can positively effect it too. One of the ways to do this is through hypnosis.

Hypnosis works like a guided meditation that helps you to deeply relax. When you are relaxed the parasympathetic nervous system resets.

In order to prevent the recurrence of stress symptoms it is important to identify the cause, contributory factors and triggers to your stress so that these can be resolved. Quite often you already know what these are but are unable to change them. This is because at the time they were activated your subconscious brain felt these responses were in your best interest.

Your brain works on many levels. There is the ‘conscious mind’ which is the analytical and critical part of our brain, and the ‘subconscious mind’ which is the ‘deeper’ part of the mind linked with creativity, intuition, emotions and will power.

When you want to stop or change a behavior your conscious mind will make a decision to do so, but you find that it is impossible to follow through with your decision. That is because the subconscious mind and the emotional drivers can over ride your conscious decision and control your behavior

Hypnosis works like a bridge connecting the conscious and subconscious mind so there is clear communication. This creates harmony and teamwork so you can achieve your goals and changes that you desire for yourself.

Controlling Destructive Emotions

Thu, 16 Sep 2021 12:45:13 GMT

We have all felt and expressed negative emotions, but people who struggle with reactive emotions like frustration, anger and rage can feel out of control and helpless.

there are 3 states of anger before rage. Image you are now standing in front of your TV set with a hammer... if you are frustrated you may fantasize about smashing the TV with a hammer but not actually do it, if your angry you may scream violently on the inside or loudly on the outside or may even scream at the tv and make threats and gestures towards it with the hammer but you still don't follow through. If your in a rage you suddenly find yourself standing amongst shards of broken tv screen, breathing heavily, looking dazed and confused, or alternatively breathing excitedly and looking for the next thing to smash. Both of these rage states are dangerous to yourself and others. You have some control over anger and frustration but you have almost no control over true rage, and this is destructive.

The reason for the lack of control is because negative emotions have a physical effect on our bodies. The Neanderthal man was designed to fight, run or freeze when confronted with danger, however we seldom need to run or fight for our lives like our cave dwelling ancestors. These emotions cause the secretion of chemicals and as the adrenal glands become over reactive hearing improves and becomes more alert, body strength increases and we have the ability to run faster. On the other hand brain function is inhibited and so is the ability to think clearly.

The struggle with these emotions and the surge of adrenaline can lead to feelings of confusion, resentment, anxiety, jealousy, fear, hatred, guilt, hostility and to angry out bursts at home or work. However most people learn to suppress or conceal anger which can be worse as they suffer headaches, ulcers, or chronic illness leading to depression.

Much has been written about relieving anger and hostility by screaming, slamming doors and telling someone off. These techniques do release the energy, but alone do not reduce the likely hood of us getting just as angry in the future.

Rather than becoming angry or afraid which confuses the brain we can channel these emotions by recognising that we have them. Taking time to identify the source of these feeling and by understanding their destructive nature. Then rage, anger and frustration can be controlled by interrupting the escalation of bad feelings that create these states.

If you want to live happily and harmoniously with others and enjoy good health physically and emotionally. Hypnosis can help you to identify the root cause of your frustrations, and free you from negative thoughts, fears and emotions. So you feel calm, relaxed and in control.

Getting the Balance right

Tue, 14 Sep 2021 09:13:38 GMT

For a correctly balanced diet

A balanced nutritionally dense diet provides the correct nutritional support to help the body to repair itself and function properly. Fundamentally we should find the correct balance of minerals and vitamins through our diet. As we go through life our nutritional needs change and there are a number of extrinsic factors that affect our ability to consume enough of the vitamins and minerals we may be deficient in

Here are some of the factors that are important:

- What sort of foods we are eating

- Quality of the food we are eating

- The health of our digestive tract

The foods we eat:

The minerals and vitamins we need come from the proteins, vegetables, fats and carbohydrates we eat. However because of current food selections many people are

missing out on some essential nutrients.

Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA. If you consume a low protein diet or eat no animal products you will almost certainly have to supplement with B12, which we can only consume in our diet from animal products. There are 4 different kinds of B12 circulating in our bodies 2 active forms and 2 inactive. I generally find that people are better off to supplement with the active forms methylcobalamin and adenosylcobalamin.

Those who don’t eat vegetables, particularly the leaf green type are often deficient in many minerals. So if you have children who just wont eat vegetables it would seem to me to be sensible to give them a high quality multi vitamin.

The quality of foods we are eating

With the changes to intensive farming, soil depletion is a real problem and is affecting the nutrient values in the foods we eat. In the following study statistical lowering of certain nutrients in 43 vegetables in America between 1950 and 1999, show declines in Calcium, Iron, Potassium, Riboflavin, Ascorbic acid (Vit C) and Proteins (Davis et al, 2004). The study is highlighting that vegetables are now less nutrient dense than they once were. Making it necessary to eat more vegetables or supplementing along side eating vegetables to make sure that we have the nutrients we need.

Certainly in my clinical experience I come across many people who are lacking calcium and magnesium in their diet. In that case the supplement I recommend is one made from seaweed, which is very close to a food source of calcium. I find that this is much more easily absorbed than the common supplement of calcium carbonate (chalk).

The health of our gut

Many people are suffering with digestive complaints which affect digestion. This is often referred to as IBS (Irritable Bowel syndrome) and symptoms include, bloating, diarrhea or constipation or both, pain and reduced energy levels. If your gut is compromised in this way it is safe to say that it will not be absorbing nutrients as well as it could be. In the case of diarrhea food is just moving too fast through the gut for the correct nutrients to be absorbed. If you are suffering with recurrent symptoms listed above you really need to seek help from a professional to manage this problem.

Supplementation of digestive enzymes, probiotics, and fiber supplements can be helpful in this situation but trying to deal with these problems is usually much more complicated and professional help is advisable.

Finally I would just like to say something about the quality and sort of supplements we take. I am a big fan of food state supplements that is those that are made from the foods that we naturally get them from. I use a company called Cytoplan who are leaders in food state supplements and have very high quality products available though their website www.cytoplan.co.uk .

Essential Nutrients for nerve function

Tue, 14 Sep 2021 09:09:59 GMT

Essential nutritional elements for nerve, muscle and bone health.

The number of people who are suffering from musculoskeletal conditions has grown 25% in the last ten years and is increasing as time goes on. Some of the conditions that fall into this bracket are osteoporosis, low back pain, connective tissue disorders and osteoarthritis. As a chiropractor I see all of these conditions and I am able to help people with them.

Good nutrition is important for the body to develop and maintain good nerve, muscle and bone health. This is a big topic but I hope to be able to give some simple suggestions so that you can help yourself and your family.

We are all familiar with the advice to eat vegetables and the reason is that this is where many of the nutrients and essential elements that we need come from (especially the leafy green ones). The nutrients that we require are numerous but here is a look at some of the most important and I picked these because they are the most common nutrients lacking in the patients that I see.

Calcium

This is one of the most important elements for our body to function properly. It not only helps to maintain our bone matrix, but is also critical for the correct functioning of our muscles & nervous system. Calcium has an important role in the functioning of our immune system and our ability to fight infection and illness. Some good food sources are broccoli, cheese (real), sardines, bok choy and other cabbages.

Magnesium

Magnesium is another essential mineral along with calcium for healthy bones and teeth. It is also involved in correct transmission of nerve impulses, body temperature regulation, detoxification, and energy production. Some good food sources are spinach, chard, chia seeds & almonds.

Iodine

This element is essential for the correct functioning of the thyroid gland, which controls your basal metabolic rate (this is how fast your cells work at). Again like calcium and magnesium it has an important role in bone and neurological development in children and in immune response. Some good food sources are all sea vegetables, cranberries, strawberries and organic potatoes. (If you are suffering from a thyroid condition please discuss any nutritional supplementation of Iodine with a medical professional).

It is a great start for us to add more of these foods to our diet but that can be difficult especially with young children and some not so young who don’t like the bitter taste associated with some of these vegetables. Another option is to give a nutritional supplement to make sure that you and your family are getting what you need. Unfortunately not all supplements are made equal and I would encourage you to find a wholefood supplement. This will have the nutrients you need in the most digestible form and allow for optimal absorption in the body. For general good health a wholefood multi vitamin is a good choice.

Do you really have a muscle injury?

Tue, 14 Sep 2021 09:05:00 GMT

How do you know if you have had a muscle injury?

I want to talk about muscle strain, as many people often come to me saying that they have muscle strain or a muscular problem when actually they have a neurological problem.

There are 3 main types of muscle injury:

Strain (pulled muscle)

Muscle Tear – very severe strain

Repetitive Strain

These are quite different in nature and the symptoms that you feel. Strains and muscle tears are effectively the same just a difference in severity. They have similar clinical history - namely you will have done something that has caused it and you will remember the incident clearly because it is extremely painful and acute at the time of injury. There will often be swelling and heat in the area almost immediately after injury.

Repetitive strain injuries are slightly different, you may not be aware of what is causing the problem. A common example is tennis elbow, causing pain in the forearms, which can be caused by lots of activities from hammering, typing, playing guitar and I assume playing tennis but I can’t say I have too many tennis players coming in to me with this problem.

So why do I have lots of people coming into me complaining of a muscle issue?

The 3 main reasons are:

Spinal misalignment

Nutritional deficiency

Interference in the sensory motor system

Spinal Misalignment

Looking at this from a structural point of view if you have misalignment in your spine, your body is aware of this and will then adapt so that you can continue to function even if that is not at your optimum – in order to do that your body will use muscles to provide the support that you no longer have from your underlying structure of ligaments and bones. I would commonly find muscles on one side of the body are chronically tight and the opposite side is not working at all. By restoring the correct alignment we can restore the balance and the muscles will start to behave as they should - often instantly.

Nutritional deficiencies

2 of the main nutrients involved in muscle function are calcium and magnesium. On a basic level Calcium ions allow the muscle to contract and Magnesium ions help them to relax (that is why magnesium is recommended for people with muscle cramps). If you have a chronic shortage of these nutrients in your diet it can result in pain and discomfort. As it is a nutritional deficiency it often presents on both sides of the body, shoulders and hips being the most common.

Interference in the sensory motor system

One of the biggest causes of interference is body piercings. This is not something you will find in the mainstream literature and doesn’t necessarily affect everybody. It is a problem that I commonly find. One theory is that piercing the skin with metal can illicit a withdrawal reflex. To understand this we need to look at how muscles actually work. Many people assume that the use of your muscles is under direct control from your brain. This is not exactly true, the correct functioning of all your muscles relies on a large amount of sensory information which in turn controls the “tone” of your muscles. This is largely autonomic meaning that you don’t have to think about it. Finding the interference and removing it is the only way to deal with this problem.

It is not normal to be suffering from muscle pain even as you get older, and can be a sign that there is something wrong.

Muscle strains and tears will repair themselves over time. The common advice for treatment of these sorts of injuries is to use the acronym R.I.C.E standing for Rest, Ice, Compression and Elevation- whilst this is a well known treatment protocol most people forget to Rest – which in my opinion is the most important. A minor strain may take 2 weeks to heel and more serious one a few months. Muscle tears are more serious and can take a longtime to rehabilitate and surgery may be an option.

For true repetitive strain injuries the best thing is to stop doing what causes it, which is not always possible. I have been able to help some people with this sort of injury, those that I can’t often find relief with acupuncture.

So a good rule of thumb is that - if you don’t know what has caused the muscle pain or exactly when it happened and have not had a recent injury there is a good chance that it is not a muscle issue but one of the issues mentioned in this article.

Can we change our risk of injury?

Fri, 10 Sep 2021 11:37:13 GMT

There is no doubt that there are huge health benefits to be gained by eating well, managing our stress levels and exercising regularly. But what if that exercise or increased activity is causing injury?

One of the most popular forms of exercise, running which does have great health benefits, also has a very high incidence of injury associated with it (Van Mechelen W., 1992).

There are many potential reasons for this but the main one is over training, in other words doing too much too soon. This is true for serious competitive athletes as well as those looking to increase their activity levels for health reasons.

One of the tools I use in clinic to help me understand what is happening is muscle testing. I use this to measure the output from your nervous system and identify muscles that are not working properly or impaired at a reflexive level (more about that later). Often by the time people visit me they already have a problem so the inclination is to think that the pain or damage has caused the muscle impairment that I am finding. However, I think it is more likely that the impairment was present before the injury and is a factor in the injury. This is especially true if you don’t really know how an injury or painful condition has come about.

It is generally accepted in medical circles that ligaments provide stability to joints and tendons and muscles move joints. This it too simple, in a static posture that may well be the case, but during movement the requirement for muscles to function in a supporting role cannot be underestimated.

Everyone is familiar with the reflex test used in medicine especially the patellar reflex test where the tendon below the kneecap is hit with a rubber hammer and the doctor expects to see a reflexive movement of the leg. This test is usually used as a screening tool in medicine but little thought is given to what these reflexes are actually for and why we have them.

Reflexes are a very important autonomic function that our bodies use to protect us from forces acting on us. They maintain the overall tone of our muscles via the myotactic reflex and protect us from more immediate problems like standing on a sharp object or recoiling from something like a burn via the flexor withdrawal reflex. If, for whatever reason, they are not working properly your risk of hurting yourself is increased.

So how can this impairment cause a problem - If we can imagine jumping up in the air and landing we don’t give much thought to the landing it is taken care of automatically by our reflexes. If we could extend that out to running, which is really just a series of one legged jumps, whilst moving forward, it is not hard to imagine how an impairment of this system even minor, could cause or contribute to a foot, knee or hip injury.

I believe that part of reducing the risk of injury is to understand how well your nervous system and your reflexes are working. Removing any reasons that impair that system will help to mitigate the chances of injury. Likewise if you are suffering from injuries that you just can’t seem to rehabilitate from or keep reoccurring assessing your reflexes can give a better understanding of why that might be, and how to get back doing the things that you enjoy.

Van Mechelen W (1992) Running injuries. A review of the epidemiological literature. Sports Med. 1992 Nov;14(5):320-35.

Are tight muscles really the problem?

Fri, 10 Sep 2021 11:30:13 GMT

Are tight muscles really the problem?

In any hands on health practice you will always come across people who are complaining of tight muscles. Often the practitioner’s response is just to rub the tight muscle sometimes really hard, stick a needle in it, use the latest magic rub or more recently start using cannabis oil.

My problem with that approach is that they don’t try to understand why the muscle is tight in the first place so the problem nearly always comes back again.

I have written about muscle injuries before, they fall broadly into two categories:

– Acute damage i.e. strain or tear, which are really just the same but differ in severity and how long it will take to heal,

– Repetitive strain injuries which can be classed as micro tears or small repetitive trauma over time

If you have a muscle injury you will be able to pin point the time it happened or know the reason why it is there. If you find yourself with tight muscles but don’t really know why, then the chances are that you don’t have a muscle injury but a problem with your sensory motor system.

Muscles never work on their own. They always work in complex patterns. If you think of picking up something heavy off the floor, you will be using nearly every muscle you have in your body, either to lift the object or stabilise your joints as you do so. The system your body uses to control this is the sensory motor system. To work properly the sensory motor system takes inputs from sensors mainly in your skin & muscles. The most interesting thing about this system is that your brain does not control it. It is controlled by complex reflexive arcs, through your spinal cord, which is autonomic meaning you don’t have to think about it.

There is very little anyone can do about the output of your nervous system; but there is a lot we can do about the input to the sensory motor system. By finding out what is interfering with the input from these sensors and correcting it we can achieve very remarkable results very quickly, sometimes immediately to improve your output. To do this I use a system of muscle testing, which is a way to measure your output and then use the same process to find ways to fix it.

Some common symptoms that can be explained by muscle inhibition are pain, tightness, discomfort and quite often just feeling tired. The reason you can feel tired is that trying to use muscle that are not working properly takes a lot of energy. Additionally the common problems of planter fasciitis, tennis or golfers elbow, tendonitis and wear and tear will all have elements of interference to the sensory motor system.

Just as there are many symptoms that can be attributed to this interference there are also a number of reasons that can cause it. These can include – misalignment in your spine or other joints, nutritional deficiencies, exposure to toxins and often metal piercing your skin or in your mouth.

By finding the root cause of the problem you are presenting with and removing the interference will give your body the best chance to heal itself and you will get better quicker and improve your function long term.

3 Simple things to boost your immune system

Fri, 10 Sep 2021 11:24:08 GMT

There are a lot of misconceptions out there about which supplement to take to help boost your immune system and whilst it is true that some supplements will help so will organic coffee or green tea – depending on which part of the immune system you are trying to influence. The reality is that supplements are not necessarily the most effective (or cheapest) things to do.

So here are three easy things that will have a more beneficial effect on you immune system:

1. Sleep and circadian rhythms – It has been shown that sleep has a very positive effect on the immune system by exerting a strong regulatory influence on immune cells. During a normal sleep wake cycle the number of immune cells in circulation is boosted during early sleep, which has a positive effect on the number of immune cell that have an ability to immediately kill off pathogens, when you are awake. The key thing to remember is that the beneficial effect is felt from going to bed early enough ideally around 10pm and having 7-8 hours of uninterrupted sleep it also helps to keep regular bedtimes (Besedovsky at al, 2011).

2. Increase the amount of soluble fibre in your diet – This may seem like a strange one but there is a fundamental link between the health of your gut and more specifically your gut bacteria’s ability to modulate immune cell function. The gut and mucosal membranes are the main sites of immune activity in the body, as these are the areas of greatest exposure to pathogens. In order for your gut to be healthy you need to have a healthy balance of gut bacteria and this is where the soluble fibre comes in. In order to survive the bacteria need soluble fibre. The best source of these is from vegetables and fruits so actively increasing your intake can help to boost your immune function (Schley&Field, 2002). You should be aiming for 5-6 potions of vegetable per day and 1 portion of fruit. You can get a further boost by adding high fibre sources like psyllium husk or chia seeds to smoothies and meals.

3. Diversify the vegetables you eat – Not only is it important to boost the amount of fibre you are eating it is also important to eat as wide a variety or fruit and veg as possible. What researchers are discovering is that the diversity and richness of the microbiome is just as important as amount of bacteria. With this diversity the body has the maximum ability to adapt to the environment and that means you are better able to deal with new pathogens. In immune terms eating lots of different vegetables this will improve your oral tolerance, when we start to eat limited foods or same thing day in day out the diversity of our microbiome is effected and ultimately your health (Morgan et al, 2013). This also a better strategy than taking probiotics as you will be increasing the amount of fibre at the same time not only diversifying your microbiome but feeding it as well.

I hope you find these tips useful all three have the added benefit of inexpensively boosting your overall health and wellness. Having said all that if you were to take one supplement for immune health I would encourage you to take Vit D3, especially in the winter (Aranow, 2011). It is widely available at pharmacies and health food stores.

Aranow C.(2011) Vitamin D and the immune system. J Investig Med.2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755

Besedovsky, L., Lange, T. & Born, J. (2012) Sleep and immune function. Pflugers Arch - Eur J Physiol 2012.463, 121–137. https://doi.org/10.1007/s00424-011-1044-0

Morgan XC, Segata N, Huttenhower C (2013) Biodiversity and Functional Genomics in the Human Microbiome. Trends Genet. January 2013 ; 29(1): 51–58. doi:10.1016/j.tig.2012.09.005

Schley PD, Field CJ (2002) The immune-enhancing effects of dietary fibres and prebiotics. Br J Nutr May 2002;87 Suppl 2:S221-30 doi: 10.1079/BJNBJN/2002541

Is aging really responsible for MSK issues? In the over 50's

Fri, 10 Sep 2021 11:20:01 GMT

Are those issues that are usually put down to aging really aging?

There is no doubt that as we age our ability to recover reduces. As I am not far off that age myself it is something that I am feeling very acutely.

It is also a stage of our life when perhaps we have more time for our own pursuits. Children are older and more independent, we may find ourselves more financially secure and hopefully with a little more time to focus on ourselves.

It also becoming clearer that lifestyle choices around diet and exercise have a huge impact on our overall health our ability age without suffering from many illnesses from diabetes, heart disease and even some cancers.

A big part of any healthy lifestyle is exercise especially as our lives have become more sedentary. Fifty is also the age when we start to notice increasing stiffness and pain in joints. This is often put down the fact that you are just getting older. That is not a narrative that I subscribe to. Often people are suffering from pain in one side or the other. If it is purely age that caused this problem surely everybody would be affected and it would affect both sides equally? The argument made then is that the person is right or left handed and this is the reason for the one sided problem, I have never seen any conclusive research that this is the case and certainly in my practice I do not find that this is an issue.

So what is it that causes problems as we age? The reality is, they are the same as when we are younger, it is just that when we are younger we can get away with it. In general health terms the things that matter are diet/nutrition, exercise and stress. The major factors that I find are related specifically to musculoskeletal issues (those relating to Muscles, bones and joint) or MSK for short are: Dental issues, Some Jewelry, Nutritional problems & Injury. As I am often referencing research it my articles, I feel that it is fair to point out that no research has been done yet into many of the areas that I am picking up as causes for pain and dysfunction.

The issue that all of the above have in common is how they affect your muscles and nervous systems ability to function normally.

The majority of our movement is autonomic meaning it is not under conscious control from the brain – it relies on reflexive arcs working between sensory inputs to your spinal cord and compensatory output to your muscles. Finding out what is causing these not to work properly, is paramount to finding a lasting solution.

Exercise and health for the over 60's

Fri, 10 Sep 2021 11:12:35 GMT

Keeping Active and injury free for the over 60’s

Exercise is like all things in life it is all about balance. Too much is bad for you and too little is also bad for you. So how do you find a balance and do the right amount of exercise, which will give you all the health benefits to your heart, brain, and mental health and give you the ability to keep moving without pain.

It is always impossible to give blanket advice but in terms of health there is one kind of fitness that will benefit us all and that is to improve our AEROBIC capacity.

The reason that this is so beneficial to our health is that it will reduce inflammation in the body by regulating body fat and stabilizing the normal function of the hormones.

180 - Age = Maximum aerobic capacity

By exercising at or below this rate you will be burning the most fat and getting the most health benefits.

Here are some guidelines that I hope will help those of you who haven’t been doing any exercise or are recovering from surgery or have major health issues:

All those in the following groups should minus another 10 from the above formula if using a heart rate monitor to ensure that they are not over doing it.

180 - Age -10 = Maximum Heart rate

Overweight or Obese

Walking is by far the best form of exercise for you if you are out of shape and have been unable to exercise up to now then you will need to start slowly and build up to 40-60 mins per day. Walking is better than going to the gym, better than spinning classes, better than running and that is because exercising at a level of walking burns fat not sugar. Start slowly research shows that even 10 mins per day has many health benefits. Use your breath to guide you if you find you are getting out of breath when climbing a hill slow down, stop if you need to, then start again. Try to build up your time walking don’t worry about distance build up to 40 minutes a day the distance and speed will come. If you live in a hilly area drive to somewhere flat and start there.

Arthritis

Recovering from major operations or illness

New years resolutions

Fri, 10 Sep 2021 11:06:04 GMT

First published in January 2019

January is the time of year for resolutions and many of you may have resolved to take up more exercise.

It is also the time of year when I see more people who have been injured in the gym or due to new exercise regimes.

All the evidence is pointing towards exercise, healthy eating and stress reduction as the most beneficial things that you can do for your health. So taking up more exercise is a good idea but some people are putting off exercise due to injury.

In my early twenties I used to play a lot of rugby and at the age of 21 had a prolapsed (slipped) disc which meant I needed 3 months of bed rest and a further 6 months of rehab before I could get back to normal life.

At the time I was advised by specialist that I should never run again, consequently I avoided running and stopped playing sport for nearly15 years. Looking back, with the knowledge I have now, it was possibly the worst piece of advice I was ever given.

The reason that this was a bad piece of advice is that it prevented me from making as full a recovery as possible. It was never explained to me why that injury had happened to me and how the body would strengthen and heal over time given the right amount of rest, nutrition and exercise. Whilst the advice not to go running immediately after was probably sensible extending that out for the rest of my life was not.

Taking part in cardiovascular exercise is one of the most important things you can do for your health, so having limiting factors is a problem. Injury may slow you down or cause you to modify what you do but it should not stop you.

It is important that everyone has a good base aerobic fitness before progressing to more advanced exercise. This can be done by simply walking, swimming, cycling or running. Monitoring your heart rate would insure that you are working aerobically and if you are recovering from injury you really want to understand why the injury happened in the first place and how you can strengthen your body so you can prevent it happening again.

There are several ways to train at your optimum aerobic capacity but for most people and certainly those over 40 brisk walking would be enough and is very beneficial for all other age groups as well.

More often than not most people who come to me don’t know how they got their injury. And may think it is just age related, its due to repetitive usage, possibly sport related or a recurrence of a prior injury from years ago. I often find this not to be the case and can help trace the root cause of the weakness or injury and help resolve the issue.

Why being stronger matters

Fri, 10 Sep 2021 10:58:10 GMT

Transform weakness to strength

In a landmark study published in the British Medical Journal in 2008 (Ruiz et al) reported on a study in which they measured the strength of 20,000 men and followed them up over 20 years. The differences in longevity were startling. Men in the weakest third were 33% more likely to die from all causes of illness than men in the middle and strongest third. Half a dozen other studies have confirmed this association between weakness and morbidity.

Reference:

Ruiz et al(2008) Association between muscular strength and mortality in men: prospective cohort study. BMJ, 2008 Jul 1;337:a439. doi: 10.1136/bmj.a43

TMJ & Tinnitus

Fri, 10 Sep 2021 10:53:23 GMT

Last month I wrote an article about headaches, and particularly those related to neck pain (cervicogenic headaches). There is another condition that is closely related to headaches and whilst it may not cause them there is evidence that it can contribute to the severity and frequency of headaches, namely TMJ dysfunction (Tempro-mandibular Joint), in plain English jaw problems (Edvall et al, 2019).

Dysfunction of the jaw either in the joints or the muscles around them is often associated with grinding the teeth, clicking in the jaw when chewing, pain when chewing and an inability to open the mouth wide enough.

The structure of the jaw is quite complex; the lower jaw bone (mandibular) effectively hangs from the Maxilla. Four different muscles connect to the lower jaw to facilitate its movement. These muscles are the masseter, the temporalis, the medial pterygoid, and the lateral pterygoid. Each of these muscles occur in pairs, with one of each muscle appearing on either side of the skull. The muscles work in combination to pivot the lower jaw up and down and to allow movement of the jaw from side to side, protraction and retraction.

The masseter muscle, which you can feel just in front and down from your ears when you clench your teeth, is considered, for its size the strongest muscle in your body. It is easy to understand how if this muscle becomes very tight it will not only stop you from opening your mouth but can also impact on how the other muscles around the joint will be affected.

TMJ is also associated with Tinnitus. Tinnitus is not fully understood. Tinnitus is the perception of a sound in the absence of any external noise. It is often described as a ringing, buzzing or humming in the ear and can occur on one side or both. Current thinking is that this is caused by either an ear problem, neck or jaw problem or both (Levine & Oron, 2015)(Ralli et al, 2016).

From a chiropractors point of view I can help when tinnitus is associated with jaw and neck problems. If you suffer from tinnitus and notice a change in the volume or pitch of your tinnitus when you open your mouth, chew or move your head this could indicate that there is a relationship between your tinnitus and a neck or jaw problem.

There are of course those who have jaw problems without tinnitus. By carefully assessing muscle function around the jaw and neck, correction of any problems in that area will help to alleviate or remove the symptoms of, either jaw pain and dysfunction, headaches and tinnitus if it is from a somatosensory origin.

Edvall NK et al(2019) Impact of Temporomandibular Joint Complaints on Tinnitus-Related Distress.

Front Neurosci. 2019 Aug 22;13:879. doi: 10.3389/fnins.2019.00879. eCollection 2019.

Levine RA, Oron Y. (2015) Tinnitus. Handb Clin Neurol. 2015;129:409-31. doi: 10.1016/B978-0-444-62630-1.00023-8. Review. PubMed PMID: 25726282.

Ralli M et al(2016) Somatosensory Tinnitus: Correlation between Cranio-Cervico-Mandibular Disorder History and Somatic Modulation. Audiol Neurootol. 2016;21(6):372-382. doi: 10.1159/000452472

Finding the root cause

Fri, 10 Sep 2021 10:49:27 GMT

The Root cause of a clients health issues is something that I give a lot of consideration to, particularly when it refers to pain, lack of mobility or energy and muscle & joint problems.

I often find that patients will come to me with a story about how they have a bad back, hip, and knee or shoulder problems. The story will usually include something about age or playing too much sport, having had a bad accident or fall and not being able to do the exercise to keep things moving. They will often have been to see many therapists, physiotherapists, and chiropractors etc. that are all quite happy to buy into this story and keep people coming back for regular treatment or maintenance.

It is not a story I agree with, for 3 reasons. Firstly the body is very good at healing itself, secondly when you identify the root cause of any issue then it is possible to support the body to heal itself. Thirdly if you focus on the story of why you have the health issue i.e. reduced mobility, pain, headaches etc then you are giving yourself permission to keep the problem rather than take the steps that are available to free yourself from that story and get back enjoying life and doing the things you want to do with new vitality.

The nervous system is responsible for our co ordination, mobility, pain messages, reflexes, communication between all the systems of the body and much more. During a consultation I investigate how the muscles are working and whether they are responding properly. This is often mistaken for strength testing when it is actually testing the nervous system and the patients reflex ability to function optimally. Reflexes are important because they protect the body from outside forces and protect us from injury. It is my belief that many injuries happen after reflexes become dysfunctional, not as a result of the injury incurred. This is particularly true of injury where the mechanism of injury is unknown.

It is more difficult to apply this principle to a physical sport such as rugby where you are always going to have collisions that can end in injury, but again I will reiterate, it is reflexes that help our body respond and absorb an impact when we are playing. As yet there are no studies that I am aware of in this area but there are studies linking strength training reduces neck injury risk in professional rugby players and concussion risk in high school athletes (Hrysomallis C., 2016).

The other advantage of testing the whole bodies nervous system and reflexive ability is that it can help us to understand if a problem is isolated to a particular joint or area of the back or if there is a more systemic problem affecting the whole body, which means that the person is at a higher risk of injury and ill health.

The possible cause of dysfunction are huge but they can include things such as, nutritional deficiencies, toxic exposure to chemicals, extreme stress, poor diet, not drinking enough water etc. the list is endless. If I take one example from the list toxic exposure, this is everywhere even though we live in a part of the world with great air quality. Elements such as heavy metals like aluminum, cadmium and mercury can cause real problems for our health. Mercury is an abundant toxin it is extremely toxic to our system and although the majority of exposure comes from fish consumption and dental amalgam (Bernhoft R, 2012), it is also present in exhaust fumes and from certain industrial processes. Exposure to large amounts of mercury can cause very serious lung or gastrointestinal conditions. Lower levels of exposure are less well understood, but if the body’s natural ability to rid it of mercury through the glutathione system is impaired it can build up and cause health problems (Patrick L, 2002).

If you have been living with a story about why you have a certain health issue then finding the root cause can be a big part in helping change that story from one of living with a problem to finding solutions and getting your health back on track and in your control.

Bernhoft RA. (2012) Mercury Toxicity and Treatment: A Review of the Literature. Journal of Environmental Public Health 2012: 460508.

Hrysomallis C (2016) Neck Muscular Strength, Training, Performance and Sport Injury Risk: A Review. Journal of Sports Medicine 2016 Aug; 46(8): 1111-24.

Patrick L(2002) Mercury toxicity and antioxidants: Part 1: Role of Glutathione and Alpha-Lipoic Acid in the Treatment of Mercury Toxicity. Alternative Medicine Review 2002 Dec; 7(6): 456-71.

The No Pain No Gain Deception

Fri, 10 Sep 2021 10:40:38 GMT

No doubt you have heard the mini-proverb “No Pain No Gain”, which implies that you must suffer to achieve a goal. The origin of “No Pain No Gain” actually comes from around 1600’s and was really related to economics, here it is mentioned in a poem from 1648 by Robert Herrick:

“If little labour, little are our gains;

Man’s fortunes are according to his pains.”

In the modern world it is most often used in the health and fitness industry and implies that you won’t get any benefit from a workout unless what you are doing hurts. One of the reasons this came to prominence in the health and fitness industry is due to Jane Fonda’s work out videos in the 80’s.

In terms of health No Pain No Gain is completely WRONG.

That may seem like a bold statement but I believe it is wrong and not just for professional athletes but everyone else as well. There may be situations where pushing a person to the limits may be warranted such as those in the military or in very combative sports, but this is really from a mental toughness point of view. If people are trained continuously this way, without adequate rest it leads to burn out and injury.

Pain is your body’s way of letting you know that you are damaging it and is never a good idea. When you are younger you may be able to get away with it as the bodies capacity to heal is truly incredible. Even if you hurt yourself you recover so fast that you don’t feel like it sets you back. I would argue it is still not a good idea to be routinely in pain and should not be encouraged. Pain is more noticeable as you age, the capacity to heal as quickly & the elasticity of your tissues all diminish.

What I would like to concentrate on is from the point of an ordinary person who just wants to feel healthy and do the right thing in terms of their long-term health. You will notice that I have used the word health and not fitness and there is a reason for that. Fitness and Health are not interchangeable terms – it is possible to be fit and not healthy at the same time.

The sort of fitness that we all need that gives us all the benefits to our cardiovascular health, brain health and another other lifestyle related illness is AEROBIC fitness. This sort of fitness gives us stamina and is the foundation for all activity. The great thing is that it is pretty easy to improve your aerobic fitness level, safely and enjoyably. The best form of exercise for developing your aerobic fitness is walking, and this is true for ordinary people and those who are already training in other ways.

In order to train your aerobic fitness the most efficient way is to use a heart rate monitor and train below but as close to your maximum aerobic heart rate (MAR). Your MAR depends on age and your health level at present but the basic formula is:

180 – (your age) = Maximum Aerobic Heart rate in BPM (beats per minute) *

Once you exercise above this heart rate you are no longer training your aerobic capacity you are training your anaerobic capacity and this does not give you the same long-term health benefits (Maffetone, 1999). If you are recovering from an illness, operation or injury please see the note below.

If you are like me and would rather not use a heart rate monitor then the simple solution is to start walking. For most people this will always keep them below their MAR and therefore developing their aerobic fitness. You should aim to be walking for 40-60 minutes per day.

So whether you are already training or just starting out on improving your health I would urge to start walking it is incredibly good for your health and is very unlikely to cause you an injury.

*If you have had a serious illness or are recovering from injury or an operation you should adapt your MAR lowerand seek help from a qualified health professional.

Maffetone P(1999) The Maffetone Method, The Holistic, No Stress, Low Pain way to Exceptional Fitness.

Should we be taking supplements?

Fri, 10 Sep 2021 10:33:49 GMT

This is a subject that I have been giving a lot of thought to lately as I am continuing to find many patients lacking in nutrition and this is affecting their health. My original position was that as long as we had a healthy balanced diet all the nutrition we required would be contained in that food. So what has changed?

Well one of the big things is the significant decline in nutrient values of fruit and vegetables since the 1930’s, in some cases up to 40% less (Davis D., 2005). The other is the change in the western diet to exclude good fats from the diet and the increase in processed carbohydrate foods and sugars.

Whether we like it or not your granny was right “eat your veg” was good advice it is where we get most of the minerals and nutrition that helps our bodies to function properly for example calcium, magnesium, iodine, iron, vitamin C and fat soluble vitamins A, D, E and K.

So if you don’t eat vegetables or good fats, you are going to struggle to get the correct nutrition that you need. Even if you are eating a well balanced diet you may not be able to get enough of certain nutrients, because the nutrient value of todays food is not as good as it should be.

So back to my original question should we be taking supplements? And it would have to be a yes, when we need them. But which ones?

The 2 supplements that research has shown to be beneficial are Omega 3 and Vitamin D3. Omega 3 can help with cognitive function and help to slow cognitive decline, it is an anti-inflammatory and is good for cardiovascular health. Vitamin D3 is normally acquired by exposure to sunlight, you do get small amounts in your food but you will never be able to get enough from food sources alone. Vitamin D is important in maintaining bone health and Vitamin D deficiency is associated with numerous chronic diseases including autoimmune conditions, cardiovascular disease and dementia.

Everyone*(see note below) would benefit from taking an omega 3 & vitamin D3 supplement. These are readily available from all chemists and heath food stores who will be able to guide you to a good source of these essential nutrients, by following the manufacturers guidelines these are perfectly safe to take, if you are allergic to fish or are vegan you can get a suitable form of Omega 3 made from algae.

Omega 3 and Vitamin D3 are not the whole story there are many other essential minerals and vitamins we need such as calcium, magnesium, iron, iodine etc., which can cause problems. I will talk more about these in the next article.

The last point I would like to make about supplements is that the quality is important. We need to be taking supplements that are as close to the natural food source as possible. This makes them more digestible and ready for our body to use.

* If you are taking blood thinning medication please check with your GP before taking an Omega 3 supplement.

3 Simple steps to reduce anxiety

Fri, 10 Sep 2021 09:46:30 GMT

As we all head into a new lockdown and an uncertain future, it is understandable that many people will be feeling anxious. Anxiety can cause some very serious symptoms such as chest pain and shortness of breath, which can often be confused with cardiovascular symptoms and need investigation by a medical professional to rule out a serious problem.

For those of you who are finding that your levels of anxiety are growing it can be very disconcerting and as your anxiety levels and symptoms raise it can cause further anxiety and continue to fuel a loop of rising anxiety levels.

The good news is that there are simple things that you can do now to help manage your anxiety levels even coming into a lockdown.

· Sleep

· Manage Blood sugar levels

· Exercise

The reason these three things will have a big impact on your anxiety levels is due to their effects on a hormone called cortisol, which is released by your adrenal glands.

The adrenal glands are small glands that are situated just above your kidneys and they are responsible for the production of cortisol and many other hormones.

When you are suffering from anxiety you are having a real physiological response often referred to as “fight or flight” or a sympathetic nervous system response. This response involves a cascade of neurotransmitters and hormones that cause your body to react in a certain way. Cortisol is part of this cascade and has the effect of increasing levels of glucose in your blood, increasing your brains use of glucose and up-regulating factors involved in the immune system and tissue repair.

Sleep - The reasons sleep has such an important role to play in overall health are numerous. In relation to cortisol sleep is significant. Cortisol is not only released by the adrenal glands as a stress response but fluctuating levels of cortisol along with melatonin are responsible for your circadian rhythm ⁽¹⁾ – the ability to get to sleep and to get up in the morning. Put basically cortisol levels are naturally high in the morning, boost blood sugar and wake you up, melatonin levels are high in the evening and make you fall asleep.

You should be aiming for 7-8 hours of uninterrupted sleep every day. It is a complicated subject and there are many factors that can affect your ability to sleep, here are a few of the basics:

- Most people do not get enough sleep because they don’t go to bed early enough

- Caffeine and alcohol can affect sleep patterns by stimulating the sympathetic nervous system and therefore disrupting cortisol balance

- Eating a diet too high in carbohydrates and not enough protein can disrupt cortisol balance

Diet – Manage Blood Sugar - Managing blood sugar levels is essential to help maintain cortisol levels ⁽²⁾ and to help reduce symptoms of anxiety. When you eat a high carbohydrate meal, these are broken down into glucose so that your body can absorb them. Once in the bloodstream glucose raises insulin levels, which promotes the uptake of glucose by your muscles, liver and fat cells. A rise in insulin levels will also cause a rise in cortisol production. All this is normal physiology but when we eat too many carbohydrates or sweets it is easy to get into a situation where your blood sugar is not stable being either too high or too low and neither is good.

As a rule of thumb if you feel tired or your energy drops after eating a meal you have eaten too many carbohydrates. If you feel groggy and slow and eating gives you more energy you are not eating frequently enough and need to eat smaller meals more frequently, make sure these meals are high in protein and essential fat not carbohydrates.

You should be looking to have a diet that is well balanced between protein, fat and carbohydrate. Due to decades of incorrect advice that fat is bad and the proliferation of low fat foods (usually fat is replaced with sugar) mean that most people end up with a diet that is too high in sugars and carbohydrates.

Exercise – Don’t hurt yourself - Keeping active is another great strategy for managing stress anxiety and your emotions in general. Physical exercise can promote a reduction of cortisol levels ⁽³⁾ . Frequency and intensity of exercise are important. It is important that everyone undertakes aerobic exercise such as walking, running, swimming, cycling, dancing etc. and should be aiming to do about an hour of exercise at least 5 times per week.

Intensity will be defined more by age and fitness level, but one thing everyone young and old, fit or not should be wary of is exercise-induced pain. Pain is a very significant stressor on the body and will increase cortisol levels to help with the resulting inflammation and tissue repair after over-exercise. Occasionally times of minor muscle soreness is to be expected especially in those taking part in competitive sports but it should not be the rule. If you find that you are in a situation where muscle soreness or joint pain is a constant you are over training. It doesn’t necessarily mean you need to stop but you may need to reduce the intensity and the frequency of exercise for a while and fix any underlying issues.

References

1. Lange T, Dimitrov S, Born J. Effects of sleep and circadian rhythm on the human immune system. Ann N Y Acad Sci. 2010 Apr;1193:48-59. doi: 10.1111/j.1749-6632.2009.05300.x. PMID: 20398008.

2. Andrews RC, Herlihy O, Livingstone DE, Andrew R, Walker BR. Abnormal cortisol metabolism and tissue sensitivity to cortisol in patients with glucose intolerance. J Clin Endocrinol Metab. 2002 Dec;87(12):5587-93. doi: 10.1210/jc.2002-020048. PMID: 12466357.

3. Beserra AHN, Kameda P, Deslandes AC, Schuch FB, Laks J, Moraes HS. Can physical exercise modulate cortisol level in subjects with depression? A systematic review and meta-analysis. Trends Psychiatry Psychother. 2018 Oct-Dec;40(4):360-368. doi: 10.1590/2237-6089-2017-0155. PMID: 30570106.

Nutrition and its role in Chiropractic

Fri, 10 Sep 2021 09:38:23 GMT

Lack of essential nutrition that helps your muscles and nervous system to work properly is one of the main reason that I find my chiropractic patients are not making a good recovery

Keeping in mind that everyone is an individual and this may not apply to you the most common nutrients that are related to the issues that I see in my chiropractic clinic are Calcium, Magnesium, Vit D3, Omega 3, B12 and Iron. Often getting the correct supplement is all that is needed to restore the correct balance and reduce the pain and discomfort that patients are feeling.

But sometimes you need to do more.

Actually in terms of making positive changes with regards to nutrition you are always better off to remove foods (nutrition) that are causing problems. This is simply because when you do, you still have to eat so if you are not allowing yourself the “bad stuff” you have to replace it with something “good”.

So what are the foods that are most detrimental to your health. The biggest culprit is SUGAR in all its forms. The high sugar items that are present in our diet are numerous and in all sorts of food where you would not expect to find them. Food manufacturers are adding Sugar to all sorts of foods, especially Low Fat options and even savoury foods. Have a look at the back of a pack of crisps next time you are having a pack. You may or may not find the sugar in the ingredients and that is because there are currently about 60 different names being used for sugar. In the case of crisp they of use milk powder which has lactose in it a form of sugar.

As a quick rule of thumb is an ingredient is ending in –OSE or –TRIN i.e MalTOSE or dexTRIN is a sugar. Another common name will be syrup i.e. corn syrup or rice syrup, again also a sugar.

The other common misconception I hear is that fruit doesn’t count because it is natural. That is not true – the fruit form of sugar is called fructose. It is just as bad for you in excess. There are other things in fruit that are good for you but you need to make sure that you are not taking so much that you are giving yourself a sugar overload.

Nutrition is a hugely complex subject and the more you get into it you realise just how complicated but on a practical level it is pretty simply – stop eating the foods that are bad for you & eat more of what is good for you. This will give your body the nutrients it needs to function properly. As a general rule everyone will benefit from a diet high in good fats, low in sugar and simple carbohydrates and dense in nutrients.

The New Normal

Fri, 10 Sep 2021 09:28:56 GMT

“The new normal” seems to be the refrain of the moment. With the Covid 19 pandemic there are certainly huge changes for all of us in the way we work, socialise and live especially in the short term and as a society most people have adapted accordingly.

I notice a similarity with clients who have musculoskeletal issues. When we hurt ourselves pain forces us to adapt what we do and how we do it. This adaption can cause our body to move and function differently to reduce the pain sensation often leading to further joint and muscle pain or reduced mobility down the road.

This is especially true for those who have hurt their back. If you have ever had a bout of serious back pain you will know how debilitating it can be. Getting out bed or up from a chair can be nearly impossible, sometimes even rolling over in bed can be excruciatingly painful.

Back pain like this is often treated with pain medication and muscle relaxants, and in some cases this is necessary as any of the physical treatments I provide are not possible when the pain level is too high and one is unable to touch the patient.

The most important time to pay attention to is just after the initial period of pain and discomfort, when the swelling has died down and you start to feel that you are back to normal. Quite often people will report that they feel less pain but that there still isn’t something quite right. The longer this goes on, the more you will get used to the change, unconsciously adapting your movement, doing tasks differently or not doing some things altogether as this becomes your “new normal”.

The human body is capable of functioning with quite high levels of dysfunction, but will always adapt body movement to strive to keep your eyes level. This will happen automatically and you will have no conscious control over it. Therefore if you have hurt your lower back resulting in a misalignment of your pelvis you may also end up with a leg length difference. Your body will compensate for this by curving the spine, even at very small amounts to keep the eyes level. If this goes on long enough you will start to have problem in your upper back, neck or even your hips and knees.

This is not only a problem with low back pain. Likewise a neck injury from playing sport, after a car accident or even bad posture from too much screen time can have a knock on effect for the rest of your body. Not only causing spinal misalignment but also potentially affecting nerve transmission from the limbs to the central nervous system. That is why neck problems can cause radiating symptoms of pain, numbness and tingling or loss of sensation into the arm and hands or severe low back problems often causing the same issues in the legs and feet.

Whilst we are all going to have to make changes in the way we live and work over the next while I would encourage you not to accept the “New Normal” after an injury.

When the initial pain has gone it is important to have a musculoskeletal check up to ensure that everything is working as it should. Even after the pain has gone it is still possible to find and correct the root cause of your initial issue, reset your alignment, improve your mobility, increase strength. Clients often feel much better than even before the injury.

Headaches

Fri, 10 Sep 2021 09:22:15 GMT

There are many different kinds of headaches and often diagnosis is not straightforward. One of the main issues that I come across is that people are wrongly self-diagnosing the type of headache they have. The most common misdiagnosis would be migraines. I am not sure exactly why this is but I think that in many ways the term migraine has become interchangeable with the word headache.

Migraines usually have 4 distinct phases:

1 ^st Phase is usually a sense that a headache is approaching, this feeling can vary from one person to the next the 2 ^nd phase is often an auditory or visual aura and the 3 ^rd a severe headache which is usually unilateral (on one side only). It is often throbbing, can induce nausea and vomiting as well as sensitivity to light or noise and is often helped by sleep in a dark room. Finally the 4 ^th phase is a recovery phase, which can include tiredness, drowsiness and even elation for some.

For many people migraines are often triggered by certain foods chocolate, wine and cheese, or even smells or stressful situations.

There are many different types of headache and it is possible to experience 2 or more different types at the same time.

The most frequent type of headache that I see in clinic is cervicogenic headaches. Cervicogenic means coming from the neck. This sort of headaches has quite a distinct pattern of occurrence.

· They usually start in the neck or at the back of the head

· They are more common on one side of the head

· They will then travel across the scalp and often intensify over the eye on the same side

· If they progress further they can cross over and become a full headache

· They are caused by misalignments in the upper cervical vertebra

They will have a different feeling from the usual tension headaches that many of us have experienced. Tension headaches will often feel like a tight band around our head and happen toward the end of the day, where as cervicogenic headaches can affect us at any time.

· Hormone imbalance

· Nutrition deficiencies

· Consumption of foods that cause headaches (coffee, tea and some foods)

· Dehydration

· Medication overuse headache – this is particularly difficult as these headaches are caused by over the counter medications that people are taking to help with the pain from headache (Diener & Limmroth, 2004)

To correctly diagnose headaches a good understanding of all types of headache is important and treating with a holistic approach gives the best results. Looking at nutrition, spinal alignment, especially in the case of cervicogenic headaches, and triggers can help to alleviate and manage the symptoms of headache that many of us suffer from.

IMPORTANT - Headaches can be a red flag symptom and a sign that you need to see a doctor if any of the following apply to you seek medical evaluation straight away:

- New intense Headache that you have not experienced before especially if it does not respond to over the counter medication

- Headache with very sudden onset

- Headaches increasing in frequency and severity

- Headaches with other signs of systemic illness (fever, rashes, stiff neck)

- Headaches with neurological signs such as vision disturbance, balance or coordination problems or issues with speech or mental function or unusual behavior

Are supplements necessary?

Fri, 10 Sep 2021 09:07:10 GMT

Are supplements really the answer?

It is very common for alternative medicine practitioners to prescribe lots of supplements to help people overcome a particular health concern. Alternatively people just self medicate with supplements, which are available over the counter.

It is unlikely that this will cause any harm, but it can become very expensive with limited benefit.

If we split this article into 2 areas

· General supplementation

· Supplementation to deal with specific problems

General Supplementation

If we take this to mean supplementing to cover the basics and assume that you are eating a well balanced diet you should consider supplementing with Vit D3 (especially in the winter in Ireland) and Omega 3, both of which have some evidence of benefit (Bahrami et al, 2020) (Liao Y, 2019). There are even studies showing support for taking Vit D3 to help with Covid 19 & respiratory infection (McCartney & Byrne, 2020).

If for whatever reason you don’t eat a wide variety of vegetable you should add a multivitamin as well.

Many people are advised to supplement with Omega 3,6 and 9. This is often unnecessary as Omega 6 and 9 are prevalent in most diets already and it is the Omega 3 that is lacking. The best dietary source of Omega 3 is oily fish like mackerel and salmon.

Supplementation to deal with a specific symptom

There is no doubt that many supplements can really help some people. Magnesium, B vitamins, Calcium, Iron, Digestive enzymes, antioxidants, to name a few can all be really helpful.

However there are a number issues that I have with just supplementing and hoping for the best:

1. Are you really helping by just supplementing, even if it makes you feel better, if you don’t understand why you are deficient in the first place?

2. Most people do not look at their diet or gut health before supplementing – A healthy microbiome is more important than supplementing in fact many supplements will not work unless there is a health gut microbiome

3. Many people who are taking supplements are just not taking enough to make any difference

4. Many of the supplements on the market are not in their most beneficial form.

If we use B12 (cyanocobalamin) as an example to work through the 4 points above;

1. There are many reasons that someone may be deficient in B12. As the majority of B12 in our diet comes from animal products if you are a vegetarian or vegan supplementing would be a good idea. But many meat eaters are also deficient so there must be other mechanisms possible. One is an autoimmune condition where by the person is producing antibodies to intrinsic factor which is needed to absorb B12, gastrointestinal complaints or even lack of stomach acid will impair the absorption of B12.

2. In many cases the bacteria in our gut are competing for B12. Therefore someone with a significant dysbiosis can have a problem with absorption of B12 (Degnan et al, 2014).

3. What is a safe dose and which form should you be taking. With the possible issues with gut microbiome and B12 absorption it may be better to think about using a spray, liquid or supplement that dissolves in the mouth and by pass the gut altogether.

4. The form of B12 is important. Many supplements are made from cyanocobalamin because it is stable but methylcobalamin and adenosylcobalamin are 2 better forms of the supplement as they are in the active state and immediately available for the body to use.

In my opinion supplements are not the whole solution and most people would benefit more with changes to their lifestyle and diet.

However if you are going to supplement here are some tips to make better choices.

· Understand why you are taking a supplement

· If you are taking a supplement for a specific condition and notice no difference in that condition consider stopping, or go back to your practitioner to discuss changing dose, or using a different formula.

· Try to find out what is the best most bioavailable form of the supplement you wish to take.

· Pay more attention to your overall gut health. Increase fibre in your diet and eat as many different kinds of vegetable as you can. If you are concerned seek help

IMPORTANT

Before taking any supplement please check that it does not interfere with any medication you are taking, if in doubt check with your GP or the person who prescribed you the medication.

References

Bahrami, L.S., Ranjbar, G., Norouzy, A. et al. (2020) Vitamin D supplementation effects on the clinical outcomes of patients with coronary artery disease: a systematic review and meta-analysis. Sci Rep 10, 12923 (2020). https://doi.org/10.1038/s41598-020-69762-w

Degnan PH, Taga ME, Goodman AL. (2014) Vitamin B12 as a modulator of gut microbial ecology. Cell Metab.;20(5):769-778. doi:10.1016/j.cmet.2014.10.002

Liao, Y., Xie, B., Zhang, H. et al. (2019) Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry 9, 190). https://doi.org/10.1038/s41398-019-0515-5

McCartney DM, Byrne DG (2020) Optimisation of Vitamin D Status for Enhanced Immuno-protection Against Covid-19 Issue: Ir Med J; Vol 113; No. 4; P58.

Changing the Story

Fri, 10 Sep 2021 09:00:02 GMT

Whatss Your Story?

Changing the Story

As 2020 draws to a close I have been thinking a lot about the idea of stories and how they shape and form our experience of life.

A few years ago I attended the Royal College of Chiropractors event in the UK and the keynote speaker was a lady called Dr Sarah Goldingay, a dramatist (not a medical doctor) who was working with a medical team looking at the role of stories in health, wellbeing and outcomes for patients.

The crux of her thesis was that, if I as a practitioner I am unable to tell you a story of how to overcome the issue and pain you are suffering with, whether that is shoulder pain, headaches or low back pain, it is going to be very hard for you to find a way to get better.

The truth is that stories have the ability to impact us in a positive way or in a negative way. I often have people in the clinic that will say something like “I’ve accepted I’ll never be able to lift my arm above my head, I fell of a horse when I was 18 years old and my shoulder has never been right since”. This is a very negative story and the problem with it is that it reinforces the belief that because of the fall you will never be able to restore your mobility and your shoulder is never going to get better.

Another common thing I hear is “it’s my age, its just wear and tear and I will have to put up with it” – I am not so sure that is true either. If age was the only factor everybody would be suffering with wear and tear injuries and they are not.

The fact is that when the environment is right the human body has a remarkable ability to heal itself. But in order for that to happen we also need to play our part, not only mentally by believing it is possible but also by looking at other areas of our health and well being which influence recovery. All types of stress have an affect on the bodies ability to recover, which is why reducing stress and making necessary dietary changes, exercise and nutrition is so important.

So what is required to change the story? I think that you can probably sum that up with one word, understanding, I don’t mean my understanding as a practitioner but rather explaining clearly so that you have a new understanding of what the problem is, why it has not healed in the past and how after appropriate treatment you have the ability and resources to rehabilitate.

Some may think that this is just a load of mumbo but over the years I have found that when I am able to articulate a clearer understanding (story) in a way that makes sense to the client of how rehabilitation is possible these clients do better.

When should you seek help with pain?

Fri, 10 Sep 2021 08:52:45 GMT

When should you look for help with pain?

Often by the time I see people in my office they have got to the point where the pain is so great that they have to do something about it. Invariably they have spent a period of time ignoring it, or continuing with ineffectual care or masking the pain with medication. This presents 2 big problems:

1. By ignoring it they have let things develop to a state where there is actual tissue damage, such as cartilage damage causing joint inflammation, herniated discs, tendonitis etc

2. It is harder to fix

If we let things get to this chronic stage the mind tends to focus on the pain as the source of all our problems, and removal of that pain as the only measure of success of any intervention. Pain is a symptom, and one of the challenges for any practitioner when helping someone in pain is that their feeling of pain is theirs, or put more bluntly the practitioner cannot feel your pain so an objective way to assess your symptoms is needed.

The method that I use to assess this is to employ a system of muscle testing. The benefit of this is that it gives me an objective way to measure overall health and muscular function and you have an accurate understanding of the root cause of your issue and as a measure of the success of all interventions. Sometimes people are surprised that I want to look at how all muscle groups of the body are functioning. However it is only in this way that we can start to understand where the issue originates. Seeing and understanding the bigger picture significantly supports you to recover.

The two other basic premises that I work from are that:

- The body will heal itself, given the opportunity to do so.

- Everyone is an individual

To make that more relevant to the types of conditions that I see in my chiropractic office if your musculoskeletal problem is caused because you have a nutritional deficiency expecting any sort of long term relief from spinal adjustment or any other hands on treatment is unrealistic. You can take this analogy further - if you have a nutritional deficiency because you are suffering from IBS you need to fix the IBS.

Hopefully using these examples I have been able to explain to you a little of how a back problem and other muscle and joints issues may actually be the expression of something else going wrong or interfering with your bodies ability to heal itself. Everyone is an individual and finding out what the root cause of any complaint is gives you a much better chance of fixing it. And to answer the title of this piece when should you look for help with pain?…. Look for help for your condition before it becomes chronic, the sooner you seek help the easier the intervention.

B12 - Are you taking the correct form?

Fri, 10 Sep 2021 08:42:17 GMT

Are you confused about which supplements your are taking?

It will come as no surprise to me if you are, as supplementation is a very complex subject. This article. is about B12 which is only available in our diet from animal products so those who are vegetarian and especially vegan will have to supplement with this nutrient.

B12 is an important water soluble nutrient and is required in every cell in in the body. It is involved in normal nerve function, red blood cell production, as an important co-factor in fatty acid and amino acid metabolism and DNA synthesis. Meaning that if you are deficient in B12 it can lead to some widespread signs and symptoms such as:

· Pale Skin

· Weakness, fatigue and light headedness

· Loss of appetite

· Nerve issues like tingling, numbness and muscle weakness

· Impaired Vision

· Hormone and mood imbalance

· Sleep Disturbance

· Reduced immunity

· Cognitive impairment

· Balance problems

There are four type of B12 two of which are active and two which are inactive. If you supplement with either of the inactive forms of B12 the body will have to convert it first into an active forms before it can of use.

The 2 active forms are adenosylcobalamin and methylcobalamin, the inactive forms are cyanocobalamin and hydroxocobalamin. The majority of supplements and medical infusions of B12 available on the market are in the inactive form of cyanocobalamin. Cyanocobalamin has received criticism of late because of the following factors:

Potential for toxicity as cyanide can be produced during cyano breakdown – which is of particular concern for those experiencing detoxification issues such as in smokers or patients with liver or renal damage
Requires reduction across four metabolic steps before it can be used
The conversion of cyanocobalamin to active B12 can be prevented by a number of genetic and metabolic abnormalities

Hydroxocobalamin is also an inactive form but is one of the most predominant forms found in food. While it is also inactive, it does not contain a cyanide molecule and in fact aids the excretion of cyanide in the urine. Interestingly, hydroxocobalamin is commonly used as an antidote in cases of cyanide poisoning (Thompson & Marrs, 2012).

High levels of nitric oxide can contribute to oxidative stress, hydroxocobalamin is able to inhibit nitric oxide above other cobalamin forms (Weinberg et al, 2009). However it is worth noting that during pregnancy nitric oxide aids the control of blood circulation to the foetus so for this reason supplementing with the active forms of B12 during pregnancy is better.

Methylcobalamin is an active form of B12 with a methyl group and is the only form able to cross the blood brain barrier without further metabolism (Okuda et al, 1973). This form is a good option of supplement for the majority of the population due to its distinct neuroprotective effects. It is also recommended for those with certain genetic polymorphisms which make it hard for them to convert the inactive forms of nutritional B12 provided by our diet.

Adenosylcobalamin is the other active form of B12 it is used by the mitochondria in our cells and is an important cofactor involved in energy production. It is therefore a good option for those experiencing severe fatigue or with certain genetic polymorphisms reducing their ability to synthesize B12 from their food.

Obviously these complexities make picking a supplement off the shelf difficult. For most people taking a combination of the active methylcobalamin, adenesocobalamin will be of most benefit.

If you are having problems getting hold of the correct form of B12 on that I recommend regularly is from Cytoplan.co.uk and is available through the following link:

https://www.cytoplan.co.uk/vitamin-b12-sublingual-as-methylcobalamin-adenosylcobalamin

A Hyroxocobalamin is available here:

https://www.cytoplan.co.uk/vitamin-b12-hydroxo-1mg

References:

Thompson JP and Marrs TC (2012) ‘Hydroxocobalamin in cyanide poisoning’, Clin Toxicol, 50(10), pp 875-885

Weinberg JB et al (2009) ‘Inhibition of nitric oxide synthase by cobalamins and cobinamides’, Free Radic Biol Med, 46(12), pp 1626-1632

Magnesium

Fri, 10 Sep 2021 08:29:01 GMT

Magnesium is an essential mineral we all need to function properly. It is involved in at least 300 different reactions in the body but most notably for glucose utilization, synthesis of fat, proteins, nucleic acids and coenzymes, and along with calcium for muscle and nerve function.

Magnesium is an essential component of chlorophyll in plants, like iron is to hemoglobin in animals. Any green leafy vegetable therefore will contain magnesium. It is also found in nuts (particularly almonds), seeds, eggs, fish, seafood, whole-grains, and cocoa. It is a water-soluble mineral so is easily excreted by the kidneys and when we sweat excessively we can loss large amounts of it, which brings us back to the hot weather.

One noticeable symptom of magnesium deficiency is cramping. The reason for this is the role that magnesium plays along with calcium in muscle function. Calcium allows muscles to contract and magnesium allows them to relax by stimulating calcium re-uptake. If there are reduced levels of magnesium, muscles cannot relax efficiently.

In skeletal muscle this can present as muscle cramps, but it can also have an effect on smooth muscle contraction including blood vessels, the uterus and the digestive system. This is why magnesium deficiency is also associated with symptoms such as hypertension, PMS and constipation.

There are other factors, which also increase the excretion of magnesium. Consumption of alcohol, medications including diuretics, and oral contraceptives can all increase the excretion of magnesium.

Magnesium is utilized more quickly in the body during periods of stress and intensive exercise. Even if your daily intake is considered normal, people doing a lot of exercise or sport may find that they are magnesium deficient.

Boosting Magnesium levels

You can improve magnesium status by:

Increasing intake of magnesium rich foods such as dark leafy green vegetables, nuts and seeds. Try adding kale, spinach and rocket
Soak in an Epsom salt (magnesium sulphate) bath. Magnesium ions can be absorbed through the skin, which can aid muscle relaxation
Opt for a magnesium supplement 200-400mg per day ( make sure it doesn’t have any natural or artificial sweeteners.
Avoid excess alcohol
Try stress relieving techniques such as yoga, meditation and mindfulness

Interactions

As magnesium has its own hypotensive properties, it can possibly make the effects of anti-hypertensive drugs stronger. Therefore, if you are on blood pressure medication, magnesium should be used with caution and blood pressure should be monitored.

Forget the tech - start listening

Thu, 09 Sep 2021 14:37:04 GMT

Are you happy to outsource your ability to feel to a computer?

I was driving to work the other day and listening to Pat Kenny on Newstalk, he announced that he would be interviewing a tech guy about wearable technology that could tell you how you feel.

I don’t know how you feel about that but I felt decidedly odd. The fact is that the human body is an amazingly complex biological machine that far exceeds the capacity of any computer at the moment and we are considering outsourcing our ability to feel, to a computer? We have already done the same with fit bits and apps on the pone to tell us when we are doing enough exercise, or not, rather than listening to what our bodies are telling us.

I am not talking about the sort of pain that we get if we cut ourselves, or fall, that heals quickly, but persistent pain, even mild, that just won’t go away. Pain for which you cannot think of any reason why it should be there. Additionally any sort of pain that requires long-term courses of painkillers even over the counter painkillers should be taken seriously and assessed. Masking pain with painkillers is not a solution only a crutch – and long-term use has some potential serious health implications (Marcum & Hanlon, 2010).

I often have patients presenting with knee or hip pain and they will say “it is just arthritis. I suppose I am getting old”. Conditions like osteoarthritis, often called wear & tear, do not just suddenly develop they develop over a long period of time. Pain is felt when the joint swells and the actual surfaces of the joint are inflamed and damaged. What about the period before this? Often there will be a loss of Range of Motion (ROM). This is very noticeable in your hips and knees, you may not be able to kneel down comfortably any more or find that you are unable to pull your knee to your chest on one side, or there is mild pain that eases with movement.

The idea of wear and tear has a lot of traction in the national psyche and medical literature but to my mind it is not a great description. Often people present with pain on one side and not the other if it was a case of wear & tear wouldn’t we expect both knees to be bad? One of the factors that I always find involved in patients with knee and hip pain is muscle inhibition around the joint. I believe it is this muscle inhibition that sets up the instability in the joint, which over time results in wear & tear.

What if we could catch this early? And I think we can if we start to listen to what our bodies are telling us. Perhaps it is time to give up the tech and start listening, and get that niggling pain checked out.

Marcum Z.A, Hanlon J.T,(2010) Recognizing the Risks of Chronic Nonsteroidal Anti-Inflammatory Drug Use in Older Adults. Ann Longterm Care. 2010; 18(9): 24–27.

Eating well

Wed, 08 Sep 2021 15:53:43 GMT

Why eating well & keeping active is important

Everywhere you turn these days there will be advise telling you to eat a healthy diet, become a vegan or at least a vegetarian and do more exercise. There is also no doubt that diet and exercises are two areas where we have the ability to seriously improve our health and to mitigate some of the serious health complication that beset our society at the moment.

It is also strange that the number of people taking up exercise is increasing but the level of obesity is also increasing (Maffetone et al, 2017) – how can that be?

It is very hard to fight through the noise around these very emotive subjects especially diet. You will read a lot at the moment about veganism and how this is not only healthy for you, but also the planet by reducing emisions from animal production. Not to mention the moral aspects of choosing a vegan lifestyle. The reality is that if you are a vegan you will risk having low B12 (Allen, 2008) and will have to supplement with this nutrient, I fail to see how a diet which requires you to supplement can be consider balanced or healthy.

There is no doubt that increasing your intake of plant based nutrition will give you health benefits but to exclude a whole group of foods such as animal based products may not be the healthiest option.

It is well known that exercise is probably the best way to manage stress and the health complications that come with that but it is unclear what sort of exercise is healthy and what is not. All exercise is forced activity. 50-60 years ago the idea of exercise was completely different, people didn’t have cars they walked or cycled, they didn’t have washing machines or central heating we were just more active everyday and did not need extra forced activity.

There is much interest at the moment in fitness trends such as HIT (high intensity training), crossfit, spinning & other high intensity workouts. If you are not familiar with these training programs they generally involve short periods of extreme intensity, followed by slow movement and another burst of extreme intensity. The idea being to get as much benefit from as short amount of time as possible, which suits our busy lifestyles but it is not clear if it gives us the health benefits we need and certainly has a higher injury risk to lower intensity exercise (Klimek et al, 2018).

The reality is that now are lives are more sedentary we need to make the effort to get out and exercise, which many are doing, and if you aren’t I would encourage you to do so. The amount of exercise you need to remain healthy does not have to be of the high intensity type mentioned above, generally purposeful walking is enough but you need to be doing between 40 mins to 1 hour per day, everyday. If you can couple this with a change in you diet to one which includes lots of vegetables, less sugar and processed carbohydrates and a change from unhealthy fats to healthy ones you will begin to feel the benefits very quickly.

If you find you are in the situation where you want to exercise but can’t because of pain or injury – whether that be in your back, knee, foot, shoulder or wherever I would encourage you to seek help in sorting it out because there is no doubt that getting active and staying active will have very beneficial effects on your overall physical and mental health.

Food Nutr Bull. 2008 Jun;29(2 Suppl):S20-34; discussion S35-7.

Causes of vitamin B12 and folate deficiency - Allen LH1.

J Sport Rehabil. 2018 May 1;27(3):295-299. doi: 10.1123/jsr.2016-0040. Epub 2018 May 22.

Are Injuries More Common With CrossFit Training Than Other Forms of Exercise?

Klimek C, Ashbeck C, Brook AJ, Durall C.

Old Injuries

Wed, 08 Sep 2021 15:47:25 GMT

Are prior injuries really the reason for joint dysfunction pain and problems, reaching into old age?

On many occasions I will have people come into my office looking for help with pain, which they are sure was caused by a previous injury – a fall from a horse or from playing a combative sport like rugby, football, hurling or road running. In recent years I have found myself questioning whether this is really true.

One of the maxims that I use when helping someone is that the body will heal itself, as long as we support this innate ability and remove any interference to it

It is obvious that you can have an injury so severe that it can be very damaging and impede recovery, but surely if you are claiming that shoulder or knee pain is the result of repetitive strain from sport - then when you stop playing surely that pain would go away. So why doesn’t it?

During a consultation I use a very specific form of muscle testing to globally assess the neurological ability of the body. This measures nerve response, reflexes, muscle tone, strength and mobility and helps you to understand were any interference is coming from.

Understanding how reflexes influence the musculoskeletal system is the most important factor in our ability to move well with coordination and fluidity.

The Myotactic Reflex is the reflex responsible for knee jerk when a doctor uses a reflex hammer below your knee and expects your knee to jump forward. In medical terms it is known as the deep tendon reflex. It is used as a screen to differentiate between motor neuron lesions of the central nervous system or spinal nerve roots or peripheral nerves.

If I could ask you to try something for me - Stand up and do a little jump in the air. You will have consciously thought about bending your knees and jumping up but the landing was taken care of subconsciously. As you didn’t have to think about it, this is known as an autonomic action.

When we start to think about how much of our movement and stability is autonomic you will begin to see that it is a very large amount. If you kick a ball do you pay any conscious attention to the leg that is standing on the ground, while the other is doing the kicking? What about your arms swinging when you walk along?

The truth is that every movement you make is largely autonomic, and the autonomic nervous system controls the overall tone of the nervous system that is imperative for everything you do. If the autonomic part of our movement will not work properly, due to a neurological problem or weakness and imbalance of muscle tone then the bodies defenses are lowered and the risk of injury is increased and recovery time impeded.

I support clients of all ages to understand where the inference to their autonomic nervous system, muscles, reflexes and joints is coming from and then by removing the interference and strengthening the autonomic system, help the body to repair itself so you can enjoy feeling stronger, more mobile and free of pain again.

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Too Young For Joint Pain

Wed, 08 Sep 2021 14:23:51 GMT

I am often surprised how readily people put their aches and pain down to just wear and tear and blame it on their job, lack of exercise, poor posture or an old injury. The fact is that the human body is pretty fantastic at healing itself if we let it.

After injury there is always the need for a period of time for rest to allow tissues to repair – for muscles this may be a number of weeks, for ligaments up to 6 weeks and for serious injuries it can be many months. What I often find is people present to me with an issue caused by a particular event. When you start to investigate there is actually a long history of low-level complaints that grumble on eventually getting so bad that help is needed.

Alternatively serious issues that have been overlooked or misdiagnosed just become accepted as normal. There is also a tendency when trying to help those with underlying systemic conditions to put the blame on a specific condition i.e. arthritis and not to look for other problems that can be corrected and help that persons quality of life and overall health.

Here are some of the things that I find people are willing to put up with but should not be ignored.

- You should be able to sleep for 8 hours and get out of bed without pain

- You should not be waking in the middle of the night in pain, with pins and needles, numbness or cramping in you arms or legs

- You should not be considering wear and tear as a possible issue till you get close to your 60’s – and if you have a diagnosis via x-ray or MRI for wear and tear before that age - you should be asking why.

- Recurrent problems that do not go away - even those that are being treated by health professionals - should be reassessed.

- Any problem that results in lack of power in any of your limbs should be looked at.

- Recurrent headaches should be looked into especially if they are new or getting worse.

- If you are a sports person or in the gym and having recurrent injury or many of the same type of injury particularly tendonitis, or muscle tears it may be that you are doing too much, returning to play too soon - but could equally be some other factor that has been overlooked.

- If you find yourself having to hold your breath to achieve a simple task.

The traditional view of chiropractors is that they are bonesetters only dealing with spinal misalignment. Before doing any spinal adjustments, I am far more interested in trying to understand all the other possible factors that can impact on musculoskeletal health. When you have a good understanding of why somebody is presenting with a particular problem you have a much better chance of giving good advice and helping him or her to solve it.

When is the best time to start a Healthy diet? NOW

Wed, 08 Sep 2021 14:17:35 GMT

Have you got time to wait?

I was listening to the radio this morning and there was a brief article claiming that scientists have decided that further investigation into the area of diet and depression would be a good idea (https://www.bbc.com/news/health-45641628).

That got me thinking about the role of evidence in medicine and health professions, and more importantly how that evidence is communicated to the general population. There is often a disconnect between science, research and practical advise. This is largely because what they are looking at is often complicated and multifactorial. The other problem is that they have to wait to see the results of eating a bad diet over many years to calculate the impact.

The gist of the radio article was that those eating a Mediterranean diet suffer less depression. A Mediterranean diet is one high in plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and using herbs and spices instead of salt to flavor foods & limiting red meat to no more than a few times a month.

Mental health is not the only health condition that may be affected by diet – there are the obvious ones such as diabetes, all chronic inflammatory conditions, autoimmune conditions & heart disease. Diet is also part of the reason why people end up seeing me for musculoskeletal issues and functional medicine.

We all intuitively know that eating well is good for us and eating junk food and excess sugar is not good for us. If you don’t believe me watch the 2004 documentary ‘Super Size Me’ were you can see the drastic impact eating only McDonald’s for 30 days had on Morgan Spurlock's physical and psychological well-being.

The enteric nervous system is a mesh-like network of neurons that lines the entire digestive track. Scientists are referring to the gut as the second brain as up to 90% of the cells of the enteric nervous system carry information to the brain rather than receiving messages from it. Biochemistry understands that 95% of our nutrients are absorbed in the gut, 70% of your bodies immune response is in your gut and 80% of blood cells involved in immune response (mainly IgA) are also in your gut (Vighi G et al, 2008). These are only some of the facts that reasonably suggest that what you eat matters.

Eating healthily can be easy. A healthy diet should be high in vegetables and good essential fats and low in processed carbohydrates. Your first choice should be to remove foods that are potentially harmful to you or more importantly harmful to the bacteria in your gut. You should start by lowering sugar intake (remember there is quite a lot if sugar in fruit), then processed carbohydrates and saturated trans fats the sort you find in all deep fried food but also frozen pizza, crisps, biscuits and virtually all pre-packaged foods.

Vegetables contain high levels of nutrients and fiber making them very good for you and most importantly very good for the bacteria in your gut as this what they thrive on.

My Clients experience the positive effects changing their diet has on their health in as little as 2 weeks, so do you really have time to wait for the planned studies into diet and there relationship with chronic health issues?

Refrences

Vighi G et al(2008) Allergy and the gastrointestinal system. Clinical Experimental Immunology 2008 sept.

Stress - Allostatic Load

Wed, 08 Sep 2021 14:10:05 GMT

Stress has probably the most impact on our overall health and well-being.

Most of us think the word stress to mean emotional or work related stress. The fact is that there are a number of different types of stress and stressors and common ones that contribute to physical damage are pain, infection, poor diet, lack of or too much exercise, toxins, oxidative stress to name a few. In physical terms it is easier to call these stressor’s allostatic load.

The body is constantly striving to keep temperature, pH, glucose and other chemical processes in balance, this is known as homeostasis. The process that controls this is allostasis. When allostatic load (stress) becomes too much it is damaging to the body because it affects the bodies ability to maintain homeostasis.

The body’s response to a stressor is for the sympathetic nervous system to be activated. Many of you will be familiar with this as the ‘fight or flight’ response. This is normal and will be rebalanced by the para-sympathetic nervous system, often called the ‘rest and digest’ response.

The release of a noradrenaline in the brain controls the activation of the sympathetic nervous system, making you more alert, increasing your heart rate, constricting certain blood vessels and opening others it will also trigger the adrenal glands to manufacture cortisol to act as an anti inflammatory. Cortisol is often only thought of as a stress hormone but this is not true it has other roles most notably in control of our circadian rhythm, which controls our ability to sleep well and wake refreshed.

Increased production of cortisol to fight stress and inflammation will affect the balance of cortisol and melatonin. This can affect your circadian rhythm and ability to sleep and as any parent of babies know lack of sleep is stressful only further fueling the problem. This sort of cycle is repeated throughout the bodies integrated systems from the gut to the immune system to the muscles and joints and is the reason long-term stress is bad for you.

Whilst the effects of stress on the body are complex and not entirely understood the fundamentals are basic, removing stress is good. The best course of action is to remove all stressors. There are obviously some stresses that can’t be removed such as caring for a loved one who is ill, but removing as many stressors as possible is key. Additionally adding stress relieving activities are important. Do things you enjoy, spend time with friends and family, have fun and laugh. Exercise is also a great stress reliever, as I have said previously in other articles walking is great for you and is unlikely to be excessive or cause you injury.

If you find yourself in the situation where you want help to identify and remove allostatic load (physical stress effecting your health) or where you are in pain and particularly if that is stopping you from doing the things you enjoy get some help.

Removing pain is a great thing in its own right but the knock on effects to your mood and your ability to keep active has just as much if not more benefit to your overall health.

Pain after exercise – is it normal?

Wed, 08 Sep 2021 14:02:35 GMT

I am often asked about pain after exercise and whether this is normal or OK. I can categorically say it is NOT OK to experience pain after exercise though unfortunately it is very common. This pain comes from inflammation in your muscles and joints as they repair. So if you find yourself in this situation repeatedly it is almost certainly damaging in the long term.

Like all things relating to health it is hard to give blanket advice but if I were to look at 2 groups, those who are new to or returning to exercise and secondly those who are playing sport, training for an event, doing Cross fit or some extensive gym work, hopefully I can give some more focused advice.

Group 1 – New to or returning to exercise

If you have been inactive for sometime or you are returning to exercise you will need to spend time building your aerobic fitness. The main reason is that this sort of exercise will give you the health benefits that many are looking for i.e. improved cardiovascular function, reducing blood pressure and improved heart health and weight loss. If you find you have started walking and this is causing general muscle pain and stiffness you are potentially doing too much too soon and you need to build up more slowly. Ideally we should all be doing 40-60mins per day of aerobic exercise such as walking. Starting off at this level may be too much and you would be wiser to start at 20mins and work up to 40mins over a period of a few weeks so that your body has the ability to adapt to the extra load you are putting on it.

If you find that your new exercise regime is causing pain in specific locations such as your feet, knee, lower/middle back or neck, hips or your shoulder you should seek help from a professional such as a chiropractor.

Group 2 – Sports people/ Weight lifters or those training for an event

This group will have been training for sometime and hopefully have built their aerobic base already. If not they are liable to suffer from repeated injuries, low energy or will be unable to improve their times or amount they are lifting. This means that they need to go back to basics and start to build their base fitness again.

If on the other hand you are carrying an injury through training and into competition, you are almost certainly experiencing some kind of muscle weakness and imbalance. This is often referred to in the literature as asymmetry and there has been a lot of research into the injury risk profiles of those with asymmetries being higher than those without (Wang & Cochrane, 2001).

I find that there is always some level of muscle weakness or inhibition involved in all common sports injuries from tendonitis, planter fasciitis to ligament strain, compartment syndrome and simple loss of range of motion or power. In my experience muscle weakness and imbalances are often present before injury. They may factor in the reason for injury or at the very least leave the joints and ligaments vulnerable to being injured.

Assessment of muscle strength and mobility, helps to identify muscle and nerve weakness and imbalances. Early treatment will reduce inflammation, pain and the risk of injury, making workouts more enjoyable and productive.

References

Wang H-K, Cochrane T (2001) Mobility Impairment, muscle imbalance, muscle weakness, scapular asymmetry and shoulder injury in elite volleyball athletes. J. Sports Med Phys Fitness

Keep Moving Better - Without pain

Wed, 08 Sep 2021 13:51:32 GMT

The importance of reflexes in movement

As we get older we would all like to have good mobility and move easily without pain. We all know that eating correctly and regular exercise are key to improved health and to keep us doing the things we enjoy. So ensuring that your sensory motor system is working correctly is key to ensuring continued good health.

Human movement is a complex system and when we look at how this works, we begin to realize that a small imbalance in this complex system can cause pain and discomfort or lack of performance.

3 of the most important factors in your ability to move well are:

There are a number of factors that can impair this system whether it is previous injury, misalignments in your spine, nutritional deficiency or even jewellery.

What has improved for both these patients is their nervous system.

The better the nervous system works the more responsive your reflexes are. Responsive reflexes improve strength and resilience reducing the occurrence of injury and illness and keep you doing the things you want to do. .

Autoimmune Arthritis

Wed, 08 Sep 2021 13:46:53 GMT

Autoimmune forms of arthritis such as Rheumatoid (RA), Psoriatic and Juvenile Arthritis

These form of arthritis are inflammatory and are auto-immune diseases meaning that your own bodies normal inflammatory system is attacking itself and damaging tissue in your joints.

Having something like Rheumatoid (RA) or Psoriatic arthritis (PA) can be very debilitating and there are new medications becoming available to help manage the conditions but there are things that you can do outside of medication to help manage the symptoms.

I have found the most beneficial to be altering your diet away from inflammatory foods. This may be a difficult concept to understand how eating certain foods can actually increase general systemic inflammation which, then affects other parts of your body but much of the recent research is pointing in that direction. The following study looks at various dietary interventions that have helped with RA (Shweta K et al, 2017).

Nutrition is an incredibly complex subject on an academic level and I find that this is a barrier to actually helping people to change their diets so they can help themselves. In an endeavor to make it simpler and easy to understand I look at nutrition in 2 parts:

Part 1: Remove the things from your diet that are harmful and inflammatory.

The gold standard way to remove inflammatory foods is by the use of an elimination diet. In practice this means removing a group of foods entirely from your diet for a period of time, then reintroduce them and see what affect it has on you. I like this approach because it is not a prescriptive diet but helps you to design the diet that suits you, it is important to remember that we are all individual and react to different foods differently, so what works for one may not work for the other.

When I am helping patients with this I will always start with a Autoimmune Paleo Protocol, you can download you free copy of our Ebook here . This is a very extreme diet but should be treated like a test so that you are able to work out what foods are affecting you and which ones are not.

This needs to be done methodically otherwise the results become unclear.

Part 2: Add in things that can help your body to function at its best and fight inflammation.

The other side of the coin is to add in substances to your diet that have an anti-inflammatory effect. Probably the one with most evidence and I have written about this supplement before is Omega 3. In nature this comes primarily from oily fish like mackerel and salmon, nuts and seeds, olive oil and avocados. You can get many variations of this supplement from cod liver oil to krill oil or one made from marine algae which is suitable for vegans.

Other food substances are also of possible benefit such as ginger, turmeric and cinnamon though the levels of evidence for use of this is not as good as omega 3 they will not do you any harm and are easy to add into you diet either as teas or directly in your cooking.

If you are suffering from RA or PA I would encourage you to take a look at you diet and make a change the results can be really quick, within weeks reducing joint pain and improving function, what have you got to loose?

References

Shweta K, Kumar SJ, Bhawna G,(2017) Managing Rheumatoid Arthritis with Dietary Interventions. Frontiers in Nutrition 2017. Free access here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682732/

Osteoarthritis and joint pain

Wed, 08 Sep 2021 13:34:46 GMT

Do you have to put up with wear and tear?

I often have people in my clinics describe their knee pain, hip pain, back pain or any other kind of pain by saying - “It is just wear and tear I am getting old I suppose”. My reply is often along the lines of - “If it is just wear & tear and old age, then why isn’t the other knee painful? It is the same age, and has done the same miles.”

What is Appropriate Exercise?

Wed, 08 Sep 2021 13:24:07 GMT

Exercise is not only a great thing for your health and your sense of well being, but it also combats heart disease, obesity and diabetes and even lowers your risk of some cancers.

You will often see the words appropriate attached to exercise or diet when health advice is given. The appropriate amount of exercise will be different for each person, so in this article I will share with you some knowledge about how your body uses energy so you can calculate how to work at your maximum aerobic capacity (MAC). MAC is important because too little exercise will not provide the health benefits and too much can leave you prone to injury or inflammation.

On a cellular level we have 2 sources of fuel for energy production in our muscles, fat or sugar in the form of glucose. For any sort of long-term exercise, over 10 minutes, your muscles rely on burning fat as fuel and this is known as aerobic exercise. For short term exercise like sprinting or high intensity training (HIT), spinning or weight lifting the muscles rely on sugar for fuel and is known as anaerobic exercise, you are only able to do these things in short bursts and will then need to rest.

All health benefits come from aerobic exercise, it may seem obvious but the only way to develop aerobic fitness is to do aerobic exercise. An important thing to know is that if you start an exercise regime which is largely anaerobic (spinning, HIT etc.) you CANNOT develop your aerobic fitness.

For anyone starting out on a new fitness regime or returning to exercise after a period off it is essential that you spend time developing your AEROBIC fitness before you do any other forms of exercise.

So how do we know when we are moving from aerobic capacity to anaerobic? The best method is to use a heart rate monitor and use this simple formula:

180–Age = Heart rate in beats per minute (BPM) = Maximum Aerobic Capacity (MAC)

Using this formula my MAC is 135 bpm, which means that if I exercise just under this threshold I will be exercising at the most efficient aerobic capacity that I can. The great thing is that it doesn’t matter how you exercise whether it is swimming, walking, running or cycling the rule is the same. Over this level you entering anaerobic exercise, which is not what you want, and you are more prone to injury when you exercise like this (Maffetone, 2000).

The above formula is a very simple scientific method but if using a heart rate monitor seems a bit much for you then there is an even simpler way to gauge when you are close to your MAC. That is to pay attention to your breathing. If you are exercising and you get to the point where you are having to start breathing through your mouth to get more air in you are above your MAC, when you stay breathing through your nose you will be exercising within your aerobic capacity.

For many of us especially those over 40, walking will generally be enough to keep your heart rate close to your MAC. If you are new or returning to exercise time is more important than distance start slowly with 10 mins of exercise daily and build up over a number of weeks to 45-60 minutes every day.

3 Incredibly Common Nutritional Deficiencies

Wed, 08 Sep 2021 12:56:00 GMT

Along with Vitamin D and Omega 3 these are the most common nutrient deficiencies that I find in clinic

Last month I wrote an article looking at omega 3 and vitamin D3 supplements, and based on evidence they are 2 supplements that nearly everybody would benefit from taking. But there are others supplements that I routinely find in people who present in clinic, normally with joint and muscle problems. The most common of these are Calcium, Magnesium and Vitamin B12.

Calcium

Calcium is something that I find lacking in patients of all ages. Osteoporosis is a severe deficiency of calcium causing weak bones and although it is most prevalent for postmenopausal women due to the changes in hormone balance it can also cause a loss of bone density in men.

The relationship of calcium to support your bodies’ function is much more than just providing bone strength. Calcium ions are important molecules for our muscles, nerves (including heart rhythm), blood clotting agents and immune system. Actually one of the roles of our bones is to be a storage device for the calcium that we need for all other functions.

The best natural food sources we can add to our diet are green leafy vegetables and sardines. You will note that I have not mentioned milk. Whilst milk is high in calcium too much has been potentially linked to other health issues. Many of the calcium supplements available are made from calcium carbonate which is basically chalk – and definitely not very digestible - If you a sourcing a supplement a much better source of calcium which is more easily digested is made from calcified seaweed.

Commonly people who present in clinic who are calcium deficient will often have soreness around their hips and/or shoulder and often this is in both shoulders and/or hips. They will also have stiffness and muscle soreness and will nearly always present with weak psoas muscles.

Magnesium

This is another important element, which has over 300 biochemical reactions in the body. It is involved in many of the same functions as calcium, and has an additional role to play in regulating blood glucose levels and energy production. Magnesium deficiency can affect people of all ages and activity levels particularly those doing strenuous exercise as we can loose magnesium in our sweat. Natural sources of magnesium come from green vegetables, whole grains, beans and nuts. The best form of supplementation for musculoskeletal issues is Magnesium Citrate.

Vitamin B12

Vitamin B12 is an especially important vitamin for maintaining healthy nerve cells, and amongst other things it helps to make red blood cells and to help iron work better in the body. Symptoms often related with B12 deficiency include, persistent tiredness, aches and pain, neurological symptoms, memory loss & severe B12 deficiency related to pernicious anaemia to name a few.

Whilst B12 deficiency is well known in medical circles there are many difficulties in diagnosing this deficiency with blood tests as it seems unclear as to what actually constitutes a vitamin B12 deficiency & whether circulating B12 in the blood is actually a good indication of B12 that is in use in the cells.

It is important to have sufficient amounts of B12 and natural sources are eggs, dairy, meat (particularly liver) and shellfish. B12 deficiency is prevalent in vegans and eating foods fortified with B12 or taking a supplement is recommended.

Diet & Exercise

Wed, 08 Sep 2021 11:56:50 GMT

Have you ever started a new health regime and it has failed? Ever wondered why? Could you be doing the wrong exercise and eating the wrong foods?

So what is a healthy diet and what is the right sort of exercise.

Modern Diets

One of the biggest issues with regards to the modern diet is excessive consumption of carbohydrates namely sugars, soft drinks, bread, pasta, potatoes and rice and this leads to carbohydrate intolerance. When your body takes in excess carbohydrate it naturally produces excess insulin, which then converts carbohydrates and stores it in and on the body in the form of fat.

Another factor in the modern diet is aversion to fat. This has come from decades of bad advice, which has encouraged low fat eating. Good FATS are absolutely ESSENTIAL for good health and we need to have them plentiful in our diets.

So in very simple terms most of us need to start eating more good fats and less carbohydrates and processed foods.

Exercise

Now we come to exercise the first thing we need to understand is that there is a difference between being fit and being healthy. Many athletes I see in clinic are continually striving to increase their fitness but often at the expense of their overall health. This is often the situation that people find themselves in when they sign up to a gym for a new fitness regime only to hurt themselves and give up, all because they are doing the wrong sort of exercise at the wrong time.

Secondly we need to understand how our bodies produce energy. The 2 systems are, the aerobic system, which is responsible for endurance and long-term effort and the anaerobic system, which is responsible for sprinting or short burst of power.

What differs in these 2 systems is the aerobic systems ability to burn fat to produce energy. If the aerobic system is not working well you will not be able to burn fat and you will store this fat on your hips, thighs but also around your organs and maybe even in your blood vessels. Not only will your store this excess fat you will also have to rely on the anerobic system to give you energy. The anerobic system cannot burn fat and relies on glucose a form of sugar to produce energy.

So for good health (fitness) what we actually need is our aerobic system to be working extremely well. The good news is that this is pretty easy to do. All you need is somewhere to walk. About 40 minutes plus, 6 days a week will give most people a good level of aerobic fitness without injury. And if you are starting out on a new fitness regime it is imperative that you build your aerobic fitness before you do any other sort of physical exercise.

Whilst this may sound too simple for many athletes an application of the knowledge about aerobic function can give them a training program that will stop them from getting injured and can ultimately improve their performance without negatively impacting on their health.

Diet & Exercise link

Diet and exercise are closely linked we consume food in order to give us the ability to function (exercise) and with the body The 2 different ways of producing energy anaerobic the one which relies on using glucose as fuel and aerobic which uses fat will only work well if the you are eating the correct balance of food in your diet.

So for most people changing from a diet with a large amount of carbohydrates and low amount of fat to the exact opposite a higher fat / lower processed carb diet will be very helpful and building a level of base fitness before starting harder exercise is also essential to guard against injury and to build resiliency.

Understanding Food sensitivity and Intolerance testing

Wed, 08 Sep 2021 11:29:42 GMT

Immune system reactions to food

Food sensitivities are on the rise. Many people are opting to go gluten free or dairy free in order to improve their health. Additionally there is often a lot of confusion about the difference between a food allergy, sensitivity or intolerance.

Medically, an allergic reaction is defined as an IgE-mediated response to an allergen, usually a food, but could also be dust, mold or animal hair. This strict definition separates food allergy from food intolerance and hypersensitivity (Hadley C, 2006). IgE allergy requires testing under strict supervision and is not covered in this article.

There are other possible reactions to foods that can happen with different immune responses namely those to IgG and IgA antibodies. These sorts of food sensitivities can be hard to notice or pinpoint to one particular kind of food and tend not to cause the same sort of immediate reaction that an IgE food allergy can cause. IgG and IgA reactions can result in gastrointestinal symptoms, energy issues, skin problems, foggy thinking and joint pain which can happen many days after the food has been ingested. Interestingly celiac disease is an IgG or IgA mediated response and those who are celiac must avoid gluten altogether, there is also emerging evidence that NCGS (Non Celiac Gluten Sensitivity) is a real issue causing both gastrointestinal and other symptoms (Barbaro et al, 2018).

Your immune system is complex and develops in childhood to produce a level of immune tolerance. Immune tolerance is your body’s immune systems ability to recognize foreign invaders, such as bacteria and viruses, and get rid of them whilst at the same time not attacking your own body tissue or foods you are digesting.

In order to assess whether foods are affecting you or not an elimination and reintroduction protocol is considered the gold standard. You remove certain foods for a period of time and then reintroduce them, these protocols can be difficult to do and require a high level of commitment from the person undertaking them. As an alternative there are blood tests available.

When it comes to blood testing for food intolerances they look for IgG and IgA reaction to foods. There are a number of blood tests available but there is only one form of testing that should be used and that is using a methodology called ELISA (Enzyme linked immunosorbent assay), which has proved consistent and reliable. If you are using other test methods, even if they are blood tests assessing immune reactions, such as cell size testing or cytotoxic testing the results you get are completely unreliable (Hodsdon and Zwickey, 2010) (Atkinson et al, 2004) (Vodjdani, 2015).

Getting unreliable test results is a real problem as you can end up restricting your diet, unnecessarily removing foods that are perfectly healthy for you.

Restricting your diet too much might not seem to be such a big deal, and initially when people do this they may remove a food they are reactive to and therefore feel better, but in the long run it can have unintended consequences. As foods are restricted a person looses oral tolerance and therefore can start to react to more foods (Veerhasselt, 2010). This can result in a return to the symptoms previously eliminated and the potential for developing further food sensitivities and reactions.

Unfortunately this becomes a vicious cycle and leads to some difficult health issues that are hard to identify and the food elimination protocols needed to address them become more restrictive and harder to do. You can break this cycle but it does require guidance and time.

Another important area in food sensitivity testing is what sort of food the lab is testing against – The most important factor is the purity of the antigen (food) that is being tested and the next is if they are testing cooked and raw foods. This is important because food structures change when they are cooked and some people can react to a cooked food but not raw or visa versa (Vojdani, 2009).

If you do feel that you have unresolved food sensitivities getting help to find them can make a big difference for your health. Whether you choose to do an elimination protocol or use testing to find them is up to you but understanding which test you are basing your actions on is of critical importance. Even if you have a positive ELISA test for a food sensitivity you should still challenge this result using a food elimination reintroduction protocol before permanently removing the food from your diet.

This process may seem over whelming but is worthwhile as improved health will give you the opportunity to reduce pain, increase energy and get back doing the things you enjoy.

REFRENCES

Atkinson, W., Sheldon, T. A., Shaath, N., & Whorwell, P. J. (2004). Food elimination based on IgG antibodies in irritable bowel syndrome: a randomised controlled trial. Gut, 53(10), 1459–1464. https://doi.org/10.1136/gut.2003.037697

Barbaro, M. R., Cremon, C., Stanghellini, V., & Barbara, G. (2018). Recent advances in understanding non-celiac gluten sensitivity. F1000Research, 7, F1000 Faculty Rev-1631. https://doi.org/10.12688/f1000research.15849.1

Hodsdon ND, Zwickey H (2010) NMJ Original Research: Reproducibility and Reliability of Two Food Allergy Testing Methods - The consumption of food should result in oral tolerance in a healthy individual. Natural Medicine Journal, Vol2 Issue 3.

Verhasselt V. (2010). Oral tolerance in neonates: from basics to potential prevention of allergic disease. Mucosal immunology, 3(4), 326–333. https://doi.org/10.1038/mi.2010.25

Vojdani, A. (2009) Detection of IgE, IgG, IgA and IgM antibodies against raw and processed food antigens. Nutr Metab (Lond) 6, 22 (2009). https://doi.org/10.1186/1743-7075-6-22

Vojdani, A (2015) The Evolution of Food Immune Reactivity Testing: Why Immunoglobulin G or Immunoglobulin A Antibody for Food May Not Be Reproducible From One Lab to Another. Journal of Alternative Therapies, Vol 21 Suppl 1 3

Blood Sugar - Part 3

Wed, 08 Sep 2021 11:21:18 GMT

Blood Sugar Part 3 - Low Blood Sugar Functional Hypoglycemia

This month we are going to look at what happens when blood sugar is too low, or we are riding a wave of reactive hypoglycemia, which is when blood sugar spikes and then crashing shortly after eating.

It is important to note here that reactive or functional hypoglycemia is not the same as a medical hypoglycemic state, which is when blood glucose level is below 3.9 mmol/l on a blood test, this is a medical issue and should be investigated by your GP.

Although some of the symptoms related to hypoglycemia may sound similar to insulin resistance, you will always find some element of insulin resistance and some element of reactive hypoglycemia together, the trick is to understand whether you tend more to insulin resistance and metabolic syndrome or to low blood sugar and hypoglycemia.

The difference will be evident when you start to look at your symptoms and how you eat – people who tend towards hypoglycemia often are normal or low weight, eat what is considered a healthy diet, often with lots of fruit and vegetables, skip meals especially breakfast and find that food makes them feel better immediately after eating.

Some of the common symptoms associated with low blood sugar are:

- Increased energy after meals

- Cravings for sweets and snacks or coffee between meals

- Irritability if meals are missed

- Become lightheaded if meals are missed

- Eating relieves fatigue

- Fell Shaky or jittery

- Felling agitated and nervous

- Poor memory and forgetfulness

- Blurred vision

- Become easily upset

Probably the most important early sign is to notice your energy after you eat. If it improves it is likely that your are suffering from low blood sugar and when you eat you feel better because your blood sugar has stabilized.

One of the most important things to understand about a healthy diet is that it needs to provide enough energy, not only to support what you are doing throughout the day but also to provide enough fuel so that your body can store this as glycogen for use in times of fasting, such as when you are sleeping. Eating a diet that is high enough in protein and fats is also important. Your liver converts protein and fats into glucose when your body needs it. It is also important to understand that your brain only uses glucose for fuel so if your blood glucose is constantly low your ability to function and feel at your best is always impaired.

Low blood glucose can also impact your ability to stay asleep. When your body is functioning normally 4-5 hours after you have eaten your blood glucose will drop this will be balanced by your adrenal glands releasing cortisol which promotes your liver to produce more blood glucose, by converting proteins and fats. If your liver is unable to do this because there is not enough stored glycogen the excess cortisol in the system will wake you up. If you wake in the middle of the night, have something to eat, and you can then fall back to sleep, this is a sure sign that you have low blood sugar.

Lack of sleep is a major factor that impacts your health and feeling of well-being and further adds to the mental symptoms that can be caused by not having enough blood sugar. When you are asleep it is the time that your body can rest and repair. Good sleep is important to help your immune system function properly and waking in the middle of the night will disrupt your circadian rhythm, which can have knock on effect to hormone balance throughout the body.

There are many people reading this who may relate to the symptoms mentioned here and are trying to deal with other health issues like hormone balance problems, gastrointestinal problems, autoimmunity or other chronic health issues. If you are trying to deal with these whilst you have functional hypoglycemia, where you don’t have enough energy to function properly throughout the day, it is going to be very hard to overcome them.

As with insulin resistance and metabolic syndrome, functional hypoglycemia is caused by diet and lifestyle choices, reversing these will mean a change to diet and other lifestyle factors. Where as those suffering with insulin resistance may need to limit the amount of calories they are eating and periods of fasting can be very helpful for them – those suffering from hypoglycemia should never fast – in fact they need eat more regularly perhaps every 3 hours avoid snacks and foods that are high in sugar or carbohydrate and start eating a breakfast that is high in protein and fats.

Part 1 - Normal Blood Glucose

Part 2 - High Blood Sugar Hyperglycemia

Blood Sugar - Part 2

Wed, 08 Sep 2021 10:58:02 GMT

Part 2 - High Blood Sugar Levels

Last month we had a look at normal blood glucose balance and how your body manages this. This month we are going to take a look at when blood glucose levels get too high. Ultimately this leads to Type 2 diabetes, which is induced by diet and lifestyle choices and is the end stage of an increasing level of dysfunction that can take 15-20 years to develop.

Before we go on to discuss the different stages leading to diabetes here is a list of common symptoms related to blood sugar levels that are too high:

- Fatigue after meals

- General Fatigue

- Constant Hunger

- Cravings for sweets – not relieved by eating them

- Must have something sweet after a meal

- Waist girth is equal to or larger that hip girth

- Frequent Urination

- Increased appetite and thirst

- Difficulty losing weight

- Migrating aches and pains

Insulin Resistance

In normal physiology as blood glucose levels rise the pancreas releases Insulin to push the glucose into cells so that the cells can use the glucose as energy. This works by Insulin binding to receptors on the cell surface and then glucose is transported into the cell. If the levels of glucose and therefore insulin are too high or remain high for long then eventually these receptors become resistant to the effect of insulin, meaning the cells cannot take up the glucose in the blood. This causes a further surge in insulin and contributes to a vicious cycle of more insulin resistance.

At this stage as the body can no longer store excess glucose in the liver or skeletal muscle it will convert it into triglycerides and this will be stored as body fat.

Early on in this stage your fasting blood tests for glucose will still appear normal but you will start to notice symptoms and perhaps the most important one is if you feel tired or you feel your energy levels drop after you eat. The reason you feel tired is that your body is converting excess glucose into triglycerides and this takes a lot of energy.

Don’t wait for blood tests to start indicating that your blood sugar is too high, now is the time to take action. The further you go on down this road to metabolic syndrome the more complex and difficult to resolve your issues will become.

Metabolic Syndrome

Further down this path is metabolic syndrome. You will start to find changes in blood chemistry, though not necessarily in the fasting blood glucose levels. There will also be changes to the lipid panel, namely a decrease in HDL (good cholesterol) and an increase in triglycerides (bad cholesterol). You may also find your blood pressure starts to rise and an increase in waist size as you put on weight.

As this pattern of dysfunction develops further changes to your physiology start. High levels of glucose start to modulate your brains ability to respond to leptin, which controls your appetite, with higher levels of leptin and resistance in the hypothalamus your appetite goes up meaning you never feel full.

Higher levels of insulin in the blood, which is trying to get the glucose into your cells, start to shift hormone balance in men and women. For men it causes an increase in estrogen but for women an increase of testosterone. This can cause problems with fertility for women and men. Emotional problems, anxiety and other issues can follow.

Additionally high blood glucose levels cause inflammation in the body which can lead to gastrointestinal problems and also promote the adrenal glands to release cortisol and other hormones that effect the kidney which can be responsible for electrolyte imbalances and higher blood pressure.

All of these effects have an amplifying effect on the level of glucose, insulin and other hormones in the blood causing multiple vicious cycles making it harder and harder to reverse.

The good news is that you can do something about this problem by changing your diet and lifestyle. If you are in the very early stages and are just starting to notice that you have tiredness after meals, changes to your diet by removing carbohydrates and sugar, adding some daily exercise like walking into your routine may be enough to reverse your symptoms.

If, on the other hand you have been having issues for a while and notice changes to your energy, you are craving sugar and carbohydrates, you have started to put on weight and find it hard to exercise because it causes pain, this is a complex web of symptoms and health issues. Just removing carbohydrates and sugars may not be enough. A more suitable approach such as a ketogenic diet may have to be considered (Bueno et al, 2013). Exercise is another area where the standard advice may not be helpful, it can cause pain and therefore isn’t beneficial. After a period of time loosing weight and reducing inflammation exercise will become possible but the type of exercise and intensity is important (Rynders et al, 2014).

One thing that everyone can do is to eat more fiber (Moghaddam et al, 2020). Fiber has a beneficial effect on all forms of blood sugar balance high or low. You can do this by adding more vegetables to your diet but not fruit. Fruit is too high in sugar so even though it has fiber it should be avoided. You can also take some fiber supplements like psyllium or chia seeds soaked in water, with every meal. If those don’t appeal to you fiber supplements are available in tablet forms at the health food store. It is important if you are taking fiber that you take it with every meal.

If you are dealing with metabolic syndrome or diabetes seeking guidance from someone who understands the complex web of issues caused by high blood sugar will be able to help you with a more targeted approach to getting your blood sugar and health back under control.

Refrences:

Bueno NB, Vieira de Melo IS, Olveira L. Rocha Ataida T (2013) Systemic Review and Meta-analysis – Very low carbohydrate ketogenic diet v. low fat diet for long term weight loss: a meta-analysis or RCT’s . British Journal of Nutrition (2013), 110, 1178–1187 doi:10.1017/S0007114513000548 q The Authors 2013

Moghaddam E, Vogt JA,. Wolever M(2006) The Effects of Fat and Protein on Glycemic Responses in Nondiabetic Humans Vary with Waist Circumference, Fasting Plasma Insulin, and Dietary Fiber Intake1. The Journal of Nutrition 2506 0022-3166/06 American Society for Nutrition.

Rynders C, Weltman JY, Jiang B, Breton M, Patrie J, Barrett EJ, Weltman A (2014) Effects of Exercise Intensity on Postprandial Improvement in Glucose Disposal and Insulin Sensitivity in Prediabetic Adults. The Journal of Clinical Endocrinology & Metabolism, Volume 99, Issue 1, 1 January 2014, Pages 220– 228, https://doi.org/10.1210/jc.2013-2687 

Blood Sugar - Part 1

Wed, 08 Sep 2021 10:52:46 GMT

Part 1 - Understanding Normal Blood Glucose Stability

Normal Blood Glucose control

The normal glucose levels in blood are controlled by interactions between hormones and various organs in the body.

When we eat a meal, a snack, a drink or anything other than water our blood glucose levels rise. The immediate response in the body is for the pancreas to release insulin into the blood. Insulin’s job is to take any excess glucose that is not being used by the body and store it in the liver and skeletal muscles in a form of glucose called glycogen and your blood glucose will return to a normal level.

When we fast for a while, namely the gap in between meals or when we sleep, blood glucose levels drop. This is monitored by part of the brain called the hypothalamus, which starts a cascade of hormones that reestablish your blood sugar.

The hypothalamus releases a hormone called CRH, which in turn stimulates the Pituitary gland to release ATCH, which stimulates the Adrenal glands to release 3 hormones Adrenaline, Noradrenaline and Cortisol. These all have an action on the liver to release the stored glycogen and convert it back to glucose therefore rising your blood glucose back to a normal level.

The above is a very basic overview of the process of blood glucose stability. There are some other interesting factors that will also impact on your body’s ability to handle glucose well. In the diagram attached to this article it seems that there is a linear progression from one process to the next, but it is more complex than that, with multiple communications between different organs in the body.

For example when you think about eating something sweet your brain will stimulate the pancreas to release insulin in preparation for having that food.

There are other pathways that involve the relationship between the brain and the pancreas. Circadian rhythms respond to light and dark, sleep and wake cycles and have effects on how much energy your body needs, these all feed back into the brain through a region called the Hypothalamus and help to control blood glucose levels.

You will hear many people supporting the idea of gut health and the microbiome, one of the most important reasons why is that it has a role to play in the correct management blood sugar though a hormone called incretin. Incretin stimulates endocrine glands to release insulin, glucagon and somatostatin. Healthy incretin levels are related to having a healthy microbiome and this is related to your diet specifically how much fiber is in your diet?

As you can see the control of blood sugar levels is of vital importance but requires complex interactions between many of your bodies organs. With so much happening it is easy to understand how this system can go wrong in the next article I will go over Insulin resistance and metabolic syndrome, which are stages on the path to type 2 diabetes.

Part 2 - Hyperglycemia

Part 3 - Hypoglycemia

Fasting – Is it good for you?

Wed, 08 Sep 2021 09:50:24 GMT

Everyone seems to be fasting these days but is it really good for you?

Everybody seems to be talking about fasting these days and the impression that I get from articles I am reading is that it is good for everyone. But that is not strictly true. I am talking here about intermittent fasting not fasting for days or weeks.

Muscle loss will occur if fasting for extended periods as your body starts to cannibalize your own muscles to stabilize your blood sugar and this is not advisable.

So lets talk about intermittent fasting, what it is and what it does to your physiology.

To understand fasting physiology we need to talk a little about blood sugar if you have read my previous articles about blood glucose you will know that when you eat your blood glucose will go up. After about 4-5 hours you will need to eat again to maintain your blood glucose levels, hence the usual gap between meals of 4-5 hours during the day.

Fasting is normal, especially at night - if you are eating your evening meal at 6pm and your breakfast 8am you will have had approximately 13 hours of fasting. So in order for your body to maintain a good level of blood glucose, it will have to produce glucose in your liver by burning fats and proteins. Your body will do this automatically while you are asleep.

The capacity for your liver to burn fats is why fasting is often used as a weight loss strategy. It utilizes the natural fat burning capacity of your body. Correctly implemented you can make your body burn fats and proteins to stabilize blood glucose, you will loose weight and help stabilize your blood glucose and insulin levels at the same time.

If your blood glucose levels are high and you are trying to loose weight then intermittent fasting may be part of the solution for you. But it is also important to change the types of food you are eating before you start fasting. If you continue to eat a high carb/high sugar diet you may find fasting very difficult. This is because your body is not used to converting fats and proteins into glucose, and is finding it hard to stabilize your blood sugar. Making dietary changes before you starting fasting will be very beneficial.

If on the other hand you find that you wake in the night, don’t function well unless you eat or get cranky when you skip meals fasting may not be the best solution for you. In fact you may have lower than optimal blood sugar and fasting should be avoided. In fact for people in this group fasting will make you feel worse and you may need to do the opposite and eat more regularly. You should focus on eating more protein and healthy fats to keep your blood sugar stable throughout the day and the night.

The general advise which is good for everybody is to eat 3 meals a day and have a large gap (fast) between dinner and breakfast. If you are trying to manage blood sugar problems or weight issues then fasting may be appropriate. However for those with a functionally low blood sugar level then fasting is often problematic.

Understanding the Stress Response

Wed, 08 Sep 2021 09:32:49 GMT

Understand how lifestyle factors such as diet, exercise, sleep and stress management contribute to health and well being.

Stress is one of the most potent contributing factors to health especially for those suffering with other chronic health problems or injury.

When we are considering the stress response we also need to recalibrate our understanding of what stress is.

When most people think of stress, the obvious external factors that cause it come to mind like, screaming kids, job related pressure, relationship problems or just trying to do too much in the time we have.

However a huge amount of stress comes from invisible internal factors such as:

· Lack of sleep

· Blood sugar imbalance

· Chronic pain

· Food intolerances

· High Carbohydrate diets

· Autoimmunity

· Chronic inflammation

· Exposure to environmental toxins

Your bodies stress response is complex and involves many factors but the main players are your nervous system, adrenal glands and hormone production, which in turn affects other parts of your body like the brain, heart, liver and muscles to respond accordingly.

Adrenal Gland Hormones

The adrenal glands produce three main types of hormone the mineralocorticoids, glucocorticoids and catchecholamines.

Mineralocorticoids such as aldosterone play a role in controlling water and electrolyte balance in the body.

Glucocorticoids, the most important being cortisol, help you with:

1. Breakdown of proteins - Glucocorticoids increase the rate of protein breakdown, mostly in muscle fibre which release amino acids into the blood stream. The amino acids can then be used by the liver cells to make new proteins such as enzymes for metabolic reactions or by other cells for ATP (energy) production.

2. Gluconeogenesis - Production of glucose in the from amino acids or lactate.

3. Lipolysis – Glucocorticoids stimulate the breakdown of triglycerides and fatty acids from adipose tissue.

4. Resistance to Stress – By providing tissue with energy via ATP this helps the body to combat a range of stressors, including - fasting, exercise, fright, temperature extremes, pain, altitude, infections, trauma and disease but because they also make blood vessels more sensitive they cause vasoconstriction and therefore higher blood pressure.

5. Anti-inflammatory effects – Glucocorticoids are anti-inflammatory they will, reduce the number of mast cells (a type of immune cell which releases histamine), slow the release of inflammatory enzymes, decrease capilliary permeability reducing swelling and depress certain immune cells – On the other side of this coin they will also slow down wound healing and connective tissue repair.

The catchecholamines, adrenaline and noradrenaline, are both sympathomimetic hormones, meaning they activate the sympathetic nervous system which is often referred to as the “Fight or flight response”.

These hormones also help the body to resist stress and have many effects on your body:

1. They increase heart rate and force of contraction increasing blood pressure

2. Increase blood flow to the heart, liver, skeletal muscle and adipose tissue.

3. Dilate the airways to the lung

4. Increase the levels of blood glucose and fatty acids

If you look at the list above you can see how it would prepare the body to either “fight or flight” from a stressor – Imagine coming across a tiger on your morning walk – do you stay and fight or run?

Your body’s ability to produce these hormones in response to stress is perfectly normal – in fact it is essential but it must be balanced with periods of rest.

Problems arise when stress becomes too great and our bodies are in a state of constant stress or put another way are always in a “fight or flight mode” and are never able to switch off.

We are not always able to remove external stressful events from our lives but we are able to manage internal factors that will affect our ability to handle stress. The basics of eating a well balanced diet, doing daily exercise and maintaining good loving relationships and getting good amounts of sleep, all have a significant positive impact on your ability to handle stress, improve your ability to recover from injury and boost your immune system.

Gluten sensitivity – It isn’t just a gut issue.

Wed, 08 Sep 2021 09:21:29 GMT

Could Gluten be causing your brain fog?

It is a common misconception that gluten issues are primarily gut related, such as celiac disease. Research has shown that not all gluten issue’s manifest in the gut, in fact many people suffer with neurological manifestations from ingesting gluten that affects their brain ⁽¹⁾ . Conditions that are caused by gluten that are not celiac disease are called Non Celiac Gluten sensitivity (NCGS).

Gluten is one of the most immune reactive foods — no other food is more of a trigger for neurological dysfunction and neurological autoimmunity than gluten. This stems in part from the intimate relationship between the gut and the brain. The foods we eat and our gut health have a profound impact on brain health. So does this mean everyone should give up eating gluten? The answer to that is no, because what really matters is if you are having an immune reaction to the gluten you are eating and that will be different from person to person.

Many people do have gastrointestinal complaints caused by eating gluten containing foods such as breads and pasta. When that is the case it can be easier to feel the link between eating a certain type of food and the subsequent symptoms of eating it. But if you are in the situation where gluten sensitivity is actually causing other problems being able to feel the relationship between eating gluten and subsequent reactions is harder.

Some of the common symptoms that can be caused by gluten are:

Depression
Brain fog
Memory loss
Anxiety disorders
Cognitive decline
Irritability
Poor focus and concentration
Neuromotor issues
Neuropathy – numbness, tingling, shooting pains

So how do you tell if you have an issue with gluten? There are 2 options do some blood tests or do a complete exclusion of gluten from the diet.

Testing for gluten sensitivity

Many blood tests that are used for testing for gluten issues fall short. That is because they only test for alpha-gliadin, which is only one of many types of gluten found in wheat. Many people have immune reactions to different parts of the wheat proteome. Additionally screens for celiac disease only look for antibodies to Tissue Transglutaminase2 (TTg 2), which is found in the gut but they don’t look for reactions to TTg3 or TTg6, which are found in the skin and brain respectively. There are specialist tests that do look at these run by Cyrex Labs (www.cyrexlabs.com) and these are the tests that we use ⁽²⁾ .

It is also worth noting here that other forms of testing such as saliva or hair samples are not valid and do not give accurate results so should be avoided.

Removing Gluten from your diet

By using testing you are able to come up with a more definitive diagnosis of gluten issues and differentiate between celiac disease and NCGS but at the end of the day removal of gluten from the diet is essential in both cases. This is not a simple as it sounds, unfortunately there are a number of additional issue’s that mean just removing wheat, barley and rye from the diet is not enough.

Many pre packaged foods that we eat today have gluten in them either as part of the ingredients, or because these foods are made in factories producing other gluten containing foods where cross contamination can happen. Even a very tiny amount of gluten can cause a susceptible person problems.

Another factor are cross-reactive foods – whilst these foods are not gluten containing foods they have a similar amino acid sequence which can fool your immune system into thinking that they are gluten and cause the same immune system reaction and therefore no change in your symptoms ⁽³⁾ .

Refrences

1. Hadjivassiliou M, Duker AP, Sanders DS. Gluten-related neurologic dysfunction. Handb Clin Neurol. 2014;120:607-19. doi: 10.1016/B978-0-7020-4087-0.00041-3. PMID: 24365341.

2. https://www.cyrexlabs.com/CyrexTestsArrays

3. Vojdani, Aristo. (2013). Cross-Reaction between Gliadin and Different Food and Tissue Antigens. Food and Nutrition Sciences. 04. 20-32. 10.4236/fns.2013.41005.

Cortisol & Stress Response

Fri, 23 Jul 2021 13:07:26 GMT

In order to understand how lifestyle factors such as diet, exercise, sleep and stress management contribute to health and well being we have to have some understanding of the stress response in the body.

Stress is one of the most potent contributing factors to health especially for those suffering with auto-immune conditions or other chronic health problems.

When we are considering the stress response we also need to recalibrate our understanding of what stress is. When we think of stress we think of the obvious external factors that cause it – screaming kids, job related pressure, relationship problems or just trying to do too much in the time we have. However a huge amount of stress comes from invisible internal factors such as:

· Lack of sleep

· Blood sugar imbalance

· Chronic pain

· Food intolerances

· High Carbohydrate diets

· Autoimmunity

· Chronic inflammation

· Exposure to environmental toxins

The stress response is complex and involves many factors. The main players are the nervous system, Adrenal glands and hormone production, which effect organs like the brain, heart, liver and muscles to respond accordingly.

When we experience stress whether that is from a sports injury to having an argument, adrenal glands produce the hormones adrenaline, noradrenaline and cortisol, that help us respond to stress. This is know as the sympathetic response or commonly refereed to the “fight or flight response which was outlined early in this article.

This fight or flight response can do some damage to your body or brain tissue but in a normal situation when the stressor is gone the system will reset to the parasympathetic state often refered to as the “rest and digest” phase when tissue damage can be repaired and therefore any detrimental effects of the fight or flight response are temporary.

These stress responses are all normal physiology but the fact is that we lead very different lives nowadays to that of our hunter gathering ancestors, in fact we lead very different lives from our own parents and grandparents. The advance of technology, changes in work practice and home life, changes to diet and nutrition, how we socially interact are all significant and continuous stressors that we have to deal with. This means that fight or flight response is constantly activated and cannot reset accordingly.

One of the primary issues that this constant stress causes is too much cortisol and high cortisol can damage tissues in the brain and throughout the body, which can be linked to:

Depression
Insomnia
Increased belly fat
Insulin resistance and diabetes
High blood pressure
Low energy
Suppressed immunity
Heart problems
Other health issues

Cortisol – Not just the Stress Response

Cortisol is one of the main players in our stress response. In order for us to function properly we have to have adequate cortisol to help deal with inflammation and the stress response by prompting the liver to stabilise blood sugar.

But cortisol also has a role to play in the normal circadian rhythms of life. That is the daily cycle of sleep and being awake.

As we go through each day, our body releases various hormones to keep us functioning. For instance, cortisol is ideally high in the morning, which wakes us up and gives us energy to get going for the day. Cortisol gradually drops during the day and melatonin levels go up as it’s close to time for bed. This is what makes us feel sleepy.

This melatonin release is accompanied by a significant release of growth peptides and growth factor that “prime,” or activate, our immune cells. These cells include natural killer cells and T-cells, which are vital to fighting infections such as viruses. In other words, these vital immune cells need sleep in order to function properly. Melatonin also has significant effects on tissue and wound repair.

Once we understand how important cortisol is for our bodies when there are levels of cortisol that are chronically high or low it can lead to health problems and exacerbate other existing problems so for anyone to and underlaying chronic condition making lifestyle changes to reduce stress becomes an important part of managing your condition.

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Adrenal Glands and their hormones

Fri, 23 Jul 2021 13:05:52 GMT

TThe adrenal glands are small glands, which sit on top of the kidneys and are responsible for producing many hormones that are essential to life.

The adrenal gland is divided into 2 areas the Cortex and the Medulla. The cortex is dived into 3 more zones each of which produce different hormones. The outer zone (Zona Glomerulosa) produces mineralcorticoids mainly aldosterone, the middle zone (zona faciculata) produces glucocorticoids mainly cortisol and the inner zone (zona reticularis) makes small amount of weak androgens, steroid hormones that have a masculising effects.

Adrenal Cortex Hormones

Mineralcorticoids - These hormone help the body to control water and electrolyte balance in the body, particularily the concentration of sodium ions (Na+) and potassium ions (K+). There are atleast 3 different mineralcorticoids released by the adrenal galnds but 95% of the mineralcorticoid activity is due to Aldosterone. Aldosterone has an effect on the kidneys to increase the reabsorption of Na+. The reabsorbtion of Na+ also leads to the reabsorption on Cl ^- (chloride ions) and HCO ₃ ^- (bicarbonate ions) and water. At the same time aldosterone promotes the kidneys to increase secretion of K+ and H+ into the urine – this removal of acids from the body helps it to maintain a stable pH and prevent acidosis which is when the blood is getting too acidic (pH below 7.35).

Glucocorticoids – These hormones help to regulate metabolism and resist stress. They include Cotisol, Corticosterone and Cortisone. By far the most important of these is cortisol and about 95% or glucocorticoid production is of cortisol. These hormone have many roles in the body:

2. Gluconeogenesis - This where the liver will produce glucose from amino acids or lactate.

3. Lipolysis – Glucocorticoids stimulate the breakdown of triglycerides and fatty acids from adipose tissue.

4. Resistance to Stress – By providing tissue with energy via ATP this helps the body to combat a range of stressors including fasting, exercise, fright, temperature extremes, pain, altitude, infections, trauma and disease because they also make blood vessels more sensitive they cause vasoconstriction and therefore high blood pressure.

5. Anti-inflammatory effects – Glucocorticoids are anti inflammatory they will 1.reduce the number of mast cells (a type of immune cell which releases histamine) 2. Stabilise lysosomal membranes which slows the relese of inflammatory enzymes 3. Decrease capillary permeability reducing swelling 4. Depress phagocytosis (the action of certain immune cells) – On the other side of this coin they will also slow down wound healing and and connective tissue repair.

Androgens – In both males and females the adrenal glands secrete small amounts of androgens the major androgen secreted is DHEA (dehydroepiandosterone). In Adult males the amount of androgens secreted by the adrenal glands is small. In female the effects of androgens released by the adrenal glands play important roles contributing to sex drive and also are converted to estrogen in peripheral tissues. After menopause, when the ovaries stop producing estrogens this conversion of adrenal androgens is the source of estrogen in the body.

Adrenal Medulla Hormones

The medulla has hormone producing cells called chromaffin cells which are controlled directly by the autonomic nervous system (ANS) to secrete hormones. Because of this direct nervous system control the release of hormones can happen very quickly.

The 2 principal hormones secreted in the adrenal glands are epinephrine and norepinephrine sometimes called adrenaline and noradrenaline respectively. Both these hormones are sympathomimetic and are largely responsible for what is known as the “Fight or flight response”

These hormones also help the body to resist stress and have many effects on the body the basic ones are:

1. They increase heart rate and force of contraction increasing blood pressure

2. Increase blood flow to the heart, liver, skeletal muscle and adipose tissue.

3. Dilate the airways to the lung

4. Increase the levels of blood glucose and fatty acids

If you look at the list above you can see how it would prepare the body to either fight or flight from a stressor – think coming across a tiger on your morning walk – do you stay and fight or run?

It is clear that the adrenal glands although small are a very important part of the system that keeps us functioning well and happy. It contributes to the fundamental function of maintain blood pH through aldosterone and our ability to manage stress.

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GI System

Fri, 23 Jul 2021 13:03:42 GMT

The GI system is fundamental to health and wellbeing. There has been an explosion of research into the microbiome (gut bacteria), which has increased our understanding of how important the relationship between commensal bacteria and health is.

The main functions of the intestinal tract is to breakdown foods we eat so that we are able to absorb the nutrients, water & electrolytes needed to sustain life.

If we take a brief walk through the digestive tract and cover the various parts involved:

- Mouth –this where the digestion process starts. Saliva released from glands in the mouth contains amylase, which starts the break down of starch and sugars. Saliva also contains immune cells, the most abundant of these is SIgA (Secretory Immunoglobulin A) which provide a first line of defence against pathogens. As well as providing lubrication to the food bolus as you swallow, saliva has numerous roles in dental health. In addition to saliva the action of chewing also start the digestion process but breaking food into smaller particle making it easier to swallow but also aids digestion further along the digestive tract. Chewing also has an effect through neurological pathways to stimulate the production of digestive enzymes further along the gastrointestinal tract.

- Stomach - When the food arrives in the stomach is enters into a highly acidic environment caused by the release of gastric juice from glands in the stomach lining. Gastric juice contains digestive enzymes, hydrochloric acid, mucus and bicarbonate. The extreme acidity of the stomach is important for aiding pepsin with the break down of proteins, and to kill off any bacteria. Enzymes like intrinsic factor are needed to absorb B12 and other important nutrients. In addition to the release of acid and enzymes the glands produces mucus & bicarbonate, which lines the stomach and protects it from the acidic environment. The stomach also contracts and expands to mix the food with the gastric juice and help it breakdown further before it is released in batches into the small intestine.

- Small Intestine – Once in the small intestine the acidity of the food mixed with gastric juice prompts the lining of the small intestine to produce bicarbonate, which neutralizes the acidity at the mucosal surface. Hormones are also released, which prompt the gall bladder to release bile and the pancreas to produce further digestive enzymes. The walls of the small intestines have numerous folds, which gives a very large surface area so that nutrients and electolytes can be absorbed. This membrane contains huge amount of immune cells to make sure that pathogens are removed before they enter the blood stream. There are also numerous commensal bacteria living in the gut, which are essential.

- Large intestine - In this part of the bowel the majority of water and electrolytes are removed. Bacteria also play a role in fermenting certain foods that are then absorbed. What remains is faeces.

- Commensal Bacteria – It is being recognized that commensal bacteria play an important role in our immune systems ability to function and adapt to ever changing challenges from pathogens. They also breakdown certain foods such as fibre in vegetables to SCFA (Short chain fatty acids) such as butyrate. These SCFA are essential for cells in the gut to survive). If you are wondering what commensal means it is just that these bacteria are good for us and, it is a way to differentiate the role that these bacteria play in health from bacterial pathogens which are detrimental.

- ENS (Enteric nervous system) – You may have heard the expression “gut brain” - The gut is so large and complex it also has its own nervous system. The ENS is large, complex and uniquely able to orchestrate gastrointestinal behaviour independently of the central nervous system (CNS). An intact ENS is essential for life and ENS dysfunction is often linked to digestive disorders. There is evidence that the ENS can also play a part in systemic neurological disorders.

GI Disorders

Gut problems are common and range from the level of discomfort to serious pain and disease with autoimmune conditions such as Ulcerative Colitis and Chrons disease.

Here is a list of common symptoms related to gut problems

- Diarrhea

- Constipaion

- Alternating Diarrhea & Constipation

- Bloating and excess gas

- Stomach aches and pain

- Abdominal Tenderness

- Heartburn

- Nausea

If these symptoms are present and persistant it is important to rule out any serious illness that may be causing them and your GP should be consulted. If there is blood in your stool or if your stool become black and tarry consult your GP immediately.

Many people find that even though they have been given the all clear they still suffer with gut problems.

In Functional medicine we are interested in treating minor issues that can go on to cause bigger problems. This approach means that changes to diet and lifestyle can have a positive effect and also help reduce the risk of complications as we age.

As described the gastrointestinal tract is extremely complicated and there are a huge number of books on the subject, not to mention research papers. In order to make some sense of gastrointestinal problems it is easier to think about the problems in 3 stages.

Stage 1 - Dysbiosis

Dysbiosis is a term that refers to an imbalance in bacteria with in the gut lumen.

Stage 2 – Organ Problems

Various organs are required to function properly to aid digestion, the stomach needs to produce adequate acid, the liver and gall baldder need to release bile, the pancreas has to release digestive enzymes. Additionally the gut itself produces hormones and other excretions to aid digestion as well as moving through the gut via peristalsis.

Stage 3 – Pathogens Present

The presence of unwanted bacteria in the gut can cause low-level chronic infection. This is often due to a bacterial infection of species that are not helpful. These bacteria can produce by products, which are toxic and can cause inflammation and problems with the gut lining which can lead to leaky gut. Once the gut has become leaky these toxic by products can enter the blood stream and cause serious systemic effects.

It is possible to have just one of these problems, without the others, or all three together.

By looking at gastrointestinal problems in this way it is possible to devise protocols and diets using natural products to restore good gut function health and vitality.

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Immune Tolerance

Fri, 23 Jul 2021 13:00:27 GMT

Loss of tolerance is a key concept in understanding the immune system and autoimmunity.

Immune tolerance refers to the immune system’s ability to respond appropriately. Proper tolerance means it does not over react or under react, and that it tolerates normal everyday things like the foods you eat, chemicals in the environment, and your own body tissues.

When you have healthy immune tolerance you don’t have food intolerances, chemical sensitivities, or autoimmune disease.

However, when people lose immune tolerance, their immune system becomes hyper vigilant. They start reacting to multiple foods, their skin might start reacting to lotions, detergents, or jewellery, and they can also react to chemical scents and odours such as car fumes.

These changes in immune function can gradually lead to loss of self-tolerance, which is autoimmune disease, such as Hashimoto’s hypothyroidism or rheumatoid arthritis.

A loss of tolerance is a fundamental mechanism behind autoimmunity – ultimately an autoimmune condition happens when your body has lost tolerance to itself or parts of itself.

Immune Resilience

Immune resilience is your body’s ability to deal with a pathogen, that is something like a virus or bacteria, and get rid of it. It is closely related to Immune tolerance because a loss of tolerance will impair your immune resilience.

That means that if you have food sensitivities, chemical intolerances or autoimmune disease your immune system is impaired and therefore fighting off an invader will also be impaired.

The good news is that the function of important parts of the immune system can be positively influenced by changes to diet, regular exercise, ensuring you getting enough good quality sleep, supplementation of essential nutrients and fixing any underlying health issues.

Improving Overall Immune Tolerance by improving Oral Tolerance

Oral tolerance is the immune systems ability to react appropriately to food that we are eating. If you find that you have multiple food sensitivities then the chances are that you have lost oral tolerance.

In order to understand this further we have to look at all the bodies systems that contribute to immunity. Whilst the cells involved in the immune system actually do the work of removing pathogens or food proteins once they have entered the body it is important to consider the physical and chemical barriers, which stop pathogens entering the body in the first place.

We have a number of barriers to pathogens, skin, lining of the airways, lining of the digestive tract and the blood brain barrier. We also have chemical barriers to pathogens such as stomach acid, tears & mucus membranes.

In respect to oral tolerance the function of the digestive tract is key. By its nature the lining of the gut has to be somewhat permeable to let in the nutrients that we need from our food, but it needs to be tight enough to keep out unwanted pathogens or food particles that are too large.

The lining of the gut is made up of cells that are held together by “tight junctions”. A breakdown of these tight junctions from food sensitivities, dysbiosis, stress and other factors leads to inappropriate pathogens and food proteins entering the blood stream and provoking the immune system into action.

In the image above the cells on the left of the picture show healthy gut cells with normal integrity. The cells on the right show inflamed gut cells and the breakdown of the tight junctions allowing food particles that are too large and pathogens to pass in between the cellular lining of the gut (Para-cellular route) and into the blood stream. If there is further damage to gut lining there can be a cellular breakdown that will allow particles to pass directly through the cell (Trans-cellular route), which is more serious and takes more time to heal.

From a clinical perspective it is important to know if someone is suffering with gut inflammation that is causing a breakdown that will allow the permeability outlined above also known as “Leaky Gut”. With modern antibody testing, such as Cyrex ^tm Array 2, a very good understanding of leaky gut can be made, whether the route is paracellular, transcellular and if there is significant dysbios present which can help to guide any advice given.

For those suffering with “Leaky gut” they will often be suffering with some or all of the following symptoms:

Chronic or alternating diarrhoea and constipation
Bloating especially after eating
Food Sensitivities
Fatigue
Headaches
Confusion, difficulty concentrating
Skin problems, such as acne, rashes, or eczema
Joint pain
Widespread inflammation

It is also important to know that you may not have any stomach or gut complaints and still be suffering from leaky gut. It is also possible to have unknown or clinically silent food sensitivities which can drive further inflammation and immune responses.

Fixing Leaky Gut

For anyone who is suffering with an autoimmune condition repairing the gut lining and addressing food senstetivities is going to be key to reducing the provocation of their immune system. There are a number of factors that can be involved in the breakdown of the gut barriers. The first step in starting to heal the gut it to remove any foods that are causing inflammation, which will further promote leaky gut.

For many people they will already know the foods that they are sensitive to but they continue to eat them, if you are in that situation remove those foods and don’t eat them again. Likewise there are many people who have food intolerances that they don’t know anything about, often this is because they do not have any stomach complaints related to foods or that they are actually getting a cortisol boost, giving them more energy, to eating foods that are bad for them.

Good testing is essential to understanding food sensetivies for those suffering with leaky gut. The only form of testing for leaky gut and food intolerances are the test from Cyrex, Array 2 & Array 10-90x. Array 10-90x tests raw and cooked foods, combinations of foods and many common additives to foods the are present in all our diets these days.

Healthy Gut Bacteria

At the root of many gastrointestinal complaints you will find an imblance in the bacteria that live in our gut. When unhelpful bacteria are allowed to flourish in the gut this can cause inflammation and leaky gut. Some of the by products from bacteria can be particularily harmful such as LPS (lipopolysaccharides) which can cause serious systemic inflammation and oxidative stress.

Therefore restoring a good balance of comensual bacteria in the gut is key to helping people to recover from Leaky gut and inflammation. The best way to do this is to undertake the autoimmune protocol removing grains and dairy and increasing the amount of vegetables, high quality meat and good fats in your diet.

Vegetables are particularily important to restore the bacteria in the gut, because they are high in fibre. Soluable fibre is essential for the bacteria in your gut to thrive and survive.

I find this a good way to think about your gut:

Your gut is like a garden, you need to feed it (fibre), water it and don’t tip in anything that is posinous (junk food, excess sugar, excess alchohol or food you are senstitive to).

The bacteria use fibre as food and the by product of this is that bacteria produce SCFA (short chain fatty acids). SCFA are essential for repair and maintenance of the gut. The most important SCFA related to immune health is Butyrate. Butyrate is very important for overall health in fact it is so important that some gastrointestinal cells will die without it and there is research suggesting that it plays a role in reducing inflammation.

The bottom line is a diet high in fibre is important for long-term health.

Therefore anyone suffering with an autoimmune condition making sure that they have a gut full of beneficial, SCFA producing bacteria is essential to healing leaky gut and positively impacting on their immune function.

And the number one strategy for doing that is to eat a wide variety of fruit and veg. Concentrate on vegetables because of the blood sugar balance risks associated with fruit. You should aim for 6-9 portions of vegetables everyday, cooked and raw. Diversity is important so don’t get stuck eating exactly the same food all the time.

It is possible to supplement with Butyrate the best strategy is for the bacteria in your gut to produce SCFA’s where they are needed in the colon. So even with supplementation a diet high in fibre is essential for a long-term effective strategy.

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Oral Tolerance - Why do some foods make autoimmune conditions worse?

Fri, 23 Jul 2021 12:54:09 GMT

Why do some foods make autoimmune conditions worse?

The use of diets such as the autoimmune paleo diet or an elimination/reintroduction protocol is becoming more common for those suffering with autoimmune conditions but also other chronic and neurological health conditions.

But why does some foods seem to cause a problem and others don’t? Unfortunately there is not one simple reason or one answer, it is individual for each person.

Tolerance is a term used in immunology that describes your bodies’ ability to deal with any particular situation and its reaction to it. Oral tolerance is the bodies’ ability to have an appropriate reaction to foods. For instance, it is not that grains are bad for you; it is that your body’s reaction to grains may be bad for you.

There are number factors at play when considering oral tolerance.

Food sensitivities

For some people some foods do not agree with them, the most common food sensitivities are wheat (gluten), dairy and eggs. Sometimes these sensitivities can remain hidden, as they do not have any obvious immediate consequences when they are consumed. This differs from an IgE mediated food allergy response, which can be immediate and fatal if the susceptible person is exposed to that food.

If you have sensitivity to a particular food you should avoid it, as it will cause inflammation, which then add to the reason as to why you may become reactive to more foods as you age.

If you don’t know that you have sensitivity to a particular food but are suffering with gastrointestinal complaints, or other systemic problems such as fatigue, brain fog or headaches then ruling out a food reaction using appropriate testing will be important.

Loss of digestive function

Good digestive function relies on many factors from the production of adequate stomach acid and digestive enzymes, good liver and gall bladder function, good gut motility and diverse healthy gut microbiome and many others outlined below.

Stomach Acid

Stomach acid has an extremely important function in the digestion of foods particularly the breakdown of proteins but also the acidity of stomach acid will destroy many pathogens before food proceeds down the digestive tract.

Proteins are broken down into smaller bits called peptides and these are further broken down into amino acids, which, are then absorbed through the gut and into your blood stream.

Bile acid and other Digestive Enzymes

There are a number of other enzymes that are released into your food as it passes through the gut and these are important for the breakdown of other food types such as fat and carbohydrates. They also help with the absorption of certain nutrients. Bile is released from the gall bladder and other enzymes in the stomach, pancreas, small intestines and even the saliva in your mouth is a digestive enzyme that along with chewing starts the process of breaking down your food.

Gut Motility

In addition to the enzymes and acid used to breakdown food you stomach churns and mixes your food with the enzymes, this churning and mixing continues in your small and large intestines. Your gut walls contracting in a wave facilitate the mixing and movement of food through your gut and this is known as peristalsis. Gut motility can be affected by many factors but a lack of fibre in the diet; inflammation in the gut lining lack of stomach acid can all affect gut motility.

Hyperactive Dendritic cells

Dendritic cells are immune cells that live in your gut lining. They have long arms, which, wrap around proteins and decide if your immune system should react to the protein. When these are overactive they think that everything they encounter should be reacted to, and are therefore a key part of multiple food sensitivities and loss of oral tolerance.

What causes dendritic cells to become overly reactive? One cause is insufficient breakdown of proteins due to low stomach acid and pancreatic enzymes, another is low Secretory IgA cells. Secretory IgA cells are a type of antibody that are consider the first line of defence in your immune response. Therefore one way to address hyperactive dendritic cells is to improve the breakdown of proteins by increasing stomach acid and digestive enzymes and improve SIgA levels.

One of the biggest factors affecting SIgA levels is cortisol; high levels of cortisol inhibit SIgA function. (Read more about adrenal glands and their hormones here)

Regulatory T-cells

Regulatory T cells (Treg Cells) decide whether the immune system needs to mount an inflammatory response to a protein the dendritic cells have transported to the lymphatic system. Because the lymphatic system travels throughout body, this inflammatory immune response can cause inflammation anywhere in the body.

Fortunately there are many ways to positive influence Treg cells, to reduce an inflammatory response.

One of the most effective ways is to make sure that you are getting enough sleep. Adequate sleep is essential to have a properly regulated and functioning immune system. Another is to do things that you enjoy; laughing and having a good time has been shown to positively impact Treg cells.

Supplementation can also help ensuring you have good levels of Vitamin D3, Omega 3, Glutathione and SCFA’s can be very beneficial to restore oral tolerance.

Leaky Gut

Leaky Gut is a term that is used to refer to intestinal permeability. The cell wall of the intestine is composed of tight junctions, areas where the membranes of adjacent cells join together to form a barrier to the passage of fluid between cells. This is critical for preventing pathogens and other unwanted materials from entering the bloodstream from the gut and causing an inflammatory reaction in the immune system.

Leaky gut is often triggered by gluten and other food sensitivities causing inflammation in the lining of the gut wall. With this inflammation comes a loosening of the tight junction that hold the cells of the gut lining together and it is then possible for inappropriate food proteins and pathogens to enter the blood stream and start an inflammatory immune response throughout the body. It also increases the likelihood or further food sensitivities, inflammation, pain and autoimmune conditions.

The maintenance of tight junctions in the gut relies on a protein called zonulin. Researchers investigating cholera first discovered this protein, when the researchers gave zonulin to animal subjects it created immediate intestinal permeability and this has lead to further research of the leaky gut model.

`For those suffering with celiac disease gluten causes a release of zonulin triggering the tight junctions it also has an affect on the tight junctions that involved in maintaining the blood brain barrier, therefore allowing in appropriate molecules into the brain. Some researchers believe that zonulin release is not specific to those with celiac disease.

Occludin is another messenger protein that has a role to play in leaky gut. When the gut becomes inflamed and breaks down, the immune system will start to make antibodies to occluding and to zonulin. This gives us an opportunity to test and see if someone is suffering from leaky gut by doing a blood test to look for these antibodies.

Actomyosin antibodies are another indication of intestinal destruction. Actomyosin is a complex of proteins that makes up muscle fibres and contributes to muscular contractions. Antibodies to actomyosin signal a breakdown of the membrane lining the digestive tract and hence leaky gut.

Actomyosin antibodies indicate gut damage is severe enough to break through the cells, not just open the spaces between cells. This type of damage takes longer to repair.

Lipopolysaccharides (LPS)

We also look at antibodies to lipopolysaccharides (LPS), the compound in the membranes of harmful bacteria that trigger inflammation. Immune cells in the mucosal lining do not interact with LPS unless the walls are breached due to leaky gut.

Upon exposure, the immune system produces antibodies to LPS, another marker we can measure to identify leaky gut.

LPS antibodies also signify gut flora dysbiosis, or the overgrowth of harmful bacteria in the digestive tract. When we see LPS antibodies in the bloodstream we know it is causing inflammation throughout the body and may have breached the blood-brain barrier, causing inflammation in the brain.

Antibodies to zonulin, occludin, actomyosin, and LPS are measurable with a blood test, now understood to be the most accurate way to analyse the immune response to intestinal permeability.

Liver function and Oral tolerance

The dendritic cell that seek out proteins in the gut take these to the lymphatic system but also to the liver where a group of immune cells know as Kuppfer cells are responsible for removing or detoxifying the body of bacteria and also food proteins. If your livers detoxification pathways and functions are not working properly this can lead to an inflammatory response. So for some people having a problem with oral tolerance supporting the function of the liver and gall bladder may help to reduce inflammation.

Diversity in Gut Microbiome

This is a key concept in understanding oral tolerance. Our bodies have a symbiotic relationship with bacteria in gut. The key fact to remember is that the diversity, the number of different types of bacteria we have is important. This is particularly important for those who are on restrictive diets where the tendency is to reduce the diversity and types of foods you are eating.

The bacteria in your gut like vegetables and fruit, more specifically the fibre in fruit and vegetables helps to promote gut bacterial diversity and these bacteria then go on to breakdown the fibre and produce SCFA’s (short chain fatty acids). SCFA’s help regulate Treg cells to dampen down inflammation.

Eating a diet that has lots of and a wide variety of different vegetables and fruit in is good for everyone. Just be very careful of the amount of fruit you are eating, it can spike your blood sugar levels.

Blood sugar levels are one of the primary areas of concern for those suffering with health conditions of any kind but especially autoimmune conditions. A spike in blood sugar levels will cause in increase in cortisol and this has a negative effect on you immune system specifically SIgA levels which can further increase problems with inflammation and oral tolerance.

Hormones and Oral tolerance

Hormones are important chemical messengers in the body. We have already mentioned the hormone insulin and its importance in blood sugar management. Also cortisol from the adrenal glands and its role in response to blood sugar spikes, inflammation and the effect it has on the immune system.

The thyroid gland also produces hormones T4 and the active form called T3. T3 is vital of intestinal repair and integrity and therefore important for oral tolerance.

You may also be familiar with testosterone and estrogen – whilst men have more testosterone and women have more estrogen the reality is that men and women have both. They also both have role to play in oral tolerance.

Female Hormone Balance

For women sufficient levels of estrogen is an important factor in regeneration of the gut lining, keeping inflammation in check and brain-gut communication.

The ability to break down and clear estrogens from the body is also important to oral tolerance. Excess estrogen, which is not properly metabolized by the liver, can turn into a more toxic and inflammatory form.

The most common estrogen problem for women is actually too much estrogen, which can cause symptoms such as bloating, swelling, depression, weight gain, and mood changes.

Excess testosterone in women is actually the most common hormone imbalance for women. It is the number one reason for female hair loss.

Excess testosterone is a result of insulin surges caused by eating too much sugar, too many carbohydrates, or overeating. These insulin surges up regulate an enzyme in the ovaries called 17’20 lyase, which triggers testosterone production. The excess testosterone then promotes insulin resistance in a vicious cycle.

This can play a significant role in loss of oral tolerance.

To lower testosterone, you must support blood sugar stability by eating a diet that does not spike blood sugar and exercising regularly to make insulin receptors more sensitive.

Male Hormone Balance

For men the biggest battle is inflammation.

Leydig cells in the testes make testosterone. Leydig cells are extremely sensitive to and destroyed by inflammation. The testes cannot grow new Leydig cells in an environment of chronic inflammation. Thus testosterone production gradually declines.

Inflammation also increases estrogen in men by up regulating the aromatase enzyme. This not only gives men female characteristics of estrogen (male breasts, crying, hips), but it also further drives down testosterone. Men who use testosterone therapy may see their estrogen levels go up on blood tests due to this mechanism.

Aromatase is in body fat so overweight men may struggle with excess estrogen. When you loose weight estrogen stored in body fat can be released into the bloodstream, worsening symptoms of excess estrogen for a while. This can be modulated with the use of certain natural compounds such as chrysin.

An aggressive anti-inflammatory diet and lifestyle approach is necessary for men struggling with inflammation-induced hormonal imbalances.

Diet Lifestyle in Hormone balance

The reality for hormone balance is once you start messing with one you start to mess with them all. Through diet, lifestyle and supplementation you can have a dramatic positive effect on your health by regulating your insulin levels in your blood and the stress response hormone cortisol from the adrenal glands and the modulating effect this can have on all other hormones.

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Sleep - A key Lifestyle Factors that Impacts your Immune System

Fri, 23 Jul 2021 12:54:07 GMT

Sleep is far and away the most important factor for boosting your immune system. In all the research sleep is better than any supplement or diet and is often overlooked or ignored by clinicians when trying to help someone manage an Auto-immune condition.

We all intuitively know that lack of sleep or burning the candle at both ends can often cause us to come down with a cold or sore throat, as our immune defenses are weakened.

So what is it about sleep that is so great for our immune system?

Firstly we need to understand a little bit about the circadian rhythm and the hormones involved namely cortisol and melatonin.

As the day begins our cortisol levels are high this is actually the hormone that wakes us in the morning and provides energy for us to get going. As the day progresses Cortisol levels drop and melatonin levels rise. By bed time your melatonin levels are high enough that they make you sleepy and able to go to sleep.

So, while many people are taking a large cocktail of various supplements to support their immune system, probably the most fundamental and profound action you can take is to get plenty of proper sleep.

What is proper sleep?

So one of the most simple guides to understand if you are getting enough sleep is if you are able to wake up naturally in the morning without an alarm clock, and the biggest reason why people aren’t able to do this is because they go to bed too late.

With that simple knowledge you can play around with a bedtime that allows you to wake up feeling rested, before the alarm clock goes off in the morning.

What if you can’t stay asleep?

One of the main reasons that people cant stay asleep is low blood sugar also known as hypo-glycemia. If eating something helps you relax and you fall back asleep this is a sign that your blood sugar is low. The most common causes of this is missing meals, going too long without eating and also eating too many starchy and sugary foods. Additionally not eating enough proteins and fats cause low blood sugar as they sustain internal glycogen (blood sugar) production throughout the night.

Another common reason people can’t stay asleep is because of frequent urination. This could simply be from too much salt in the diet, especially before bed, or drinking too much late in the day.

Prostate issues for men and overactive bladders for women are also factors that wake people. These can be related to declining hormone activity and a gradual weakening of the pelvic floors muscles.

These are issues that can be addressed with help and allow you to have a full night sleep.

If you are unable to get enough sleep in the night then finding the time to take a nap during the day will also help to boost and regulate your immune system, even 20 minutes will be beneficial and is important to do if you are getting less that 6 hours sleep per night.

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Autoimmune Disease

Mon, 19 Jul 2021 07:19:08 GMT

Autoimmune Disease

The number of people suffering with autoimmune conditions is rising. The current medical literature lists between 80-100 autoimmune conditions. Some of the more common ones are Hashimoto’s Disease, Rheumatoid Arthritis (RA), Grave’s Disease and Lupus.

Once diagnosed with an autoimmune condition many believe that their only option is to manage the symptoms and wait for a cure.

Whilst these conditions affect different parts of the body such as your joints in RA or your thyroid gland in Hashimoto’s, they all involve dysregulation in your immune system.

Stages of Autoimmunity

It can take many years for an individual to eventually get an autoimmune diagnosis and that is because it can take time for autoimmune conditions to develop.

It is helpful to think of autoimmunity in stages:

Stage 1 – Silent Autoimmunity

Antibodies present but no signs or symptoms of disease

Stage 2 – Reactive Autoimmunity

Elevated antibodies with symptoms, but no clinically significant loss of tissue.

Stage 3 – Autoimmune disease

Elevated antibodies with symptoms and significant measurable tissue damage.

Shift to a Functional Medicine approach

When it comes to autoimmune disorders, traditional medicine tends to focus on stopping attacks and managing symptoms.

This may be accomplished by using pharmaceutical drugs to depress the immune system, reduce inflammation, or alleviate other symptoms. Sometimes this is necessary and can provide much needed relief for patients. When other approaches fail, it may be the only recourse that remains.

However, these treatments are occurring after the fact. They focus on stopping attacks in progress and relieving the symptoms of the attack. While this can help, if you want restore true health, then you need to figure out WHY the immune system went from functioning normally to attacking your body.

Something happened to cause your body to go into this abnormal state of hyper-immunity. That is the focus of functional medicine. The functional medicine approach is not as concerned with the symptoms of a particular disease as much as it is with the underlying cause of the disease.

When the body functions properly, symptoms diminish, and illness is no longer reactive.

Autoimmune Disease

An autoimmune disease, by definition, is when your immune system mistakes healthy cells as a threat and responds by attacking them. While traditional medicine may treat different autoimmune disorders as separate and distinct, the functional medicine approach views them on a continuum.

There are many, many disorders caused by autoimmunity. Some of the most prevalent include the following:

Hashimoto’s disease – the immune system attacks the thyroid, leading to an underactive thyroid (known as hypothyroidism) and interrupting hormone production
Multiple Sclerosis (MS)– the immune system attacks the protective covering of nerves (myelin). This creates scar tissue on the nerves and interrupts messages sent along the nerves to the brain and spinal cord.
Rheumatoid arthritis (RA) – the immune system attacks the joints. The lining of the joints are impacted resulting in painful swelling and joint deformity. It can also lead to damage in other parts of the body, including the skin, lungs, eyes, heart and blood vessels.
Grave’s disease – the immune system attacks the thyroid, leading to an overactive thyroid (known as hyperthyroidism). This also affects hormone production.
Lupus -the immune system attacks tissues and organs. Lupus can affect the skin, kidneys, joints, blood cells, brain, lungs, and heart.

These are all conditions where the immune system is attacking otherwise healthy cells. A functional medicine practitioner isn’t as concerned with what’s being attacked as much as why the attack is occurring, and this can be different for each person.

That means that 2 people both of whom are suffering with Hashimoto’s can have completely different reasons for developing the disease.

Click the following link for a full list of current known autoimmune conditions

https://www.aarda.org/diseaselist/

Common Symptoms of Autoimmune conditions

Fatigue

Joint pain and swelling

Skin problems

Digestive symptom – Bloating, pain, diarrhoea and or constipation

Multiple food sensitivities

Recurrent infections

Poor sleep

Low Energy

Irritability

Brain fog / Headaches

Common factors involved in Autoimmunity

Food sensitivities and unresolved gastrointestinal conditions.

We are learning more and more about gastrointestinal health and its impact on overall health. This is more complicated than just looking at food sensitivities or taking some probiotics. One has to consider the barrier function of the gut. By its nature the gut lining has to be somewhat permeable as that is how the nutrition from your food enters into the body. Unfortunately this barrier function of the gut lining can be compromised by many factors such as inflammation, infections (even low level), stress and allow undigested foods and other pathogens to enter the blood stream which provokes the immune system.

Barrier Dysfunctions

There is a lot of focus on the barrier function in our gut and you may have heard the expression “leaky gut”, this is when your gut lining has become damaged and is starting to let inappropriate pathogens in. Or another way to look at it is the tight junctions between cells that maintain the barrier function of the gut are starting to fall apart.

The interesting thing is that we have other barriers to pathogens in other part of the body – such as the barrier in our lungs or nose and throat (nasopharyngeal) which also have to maintain tight junctions to stop pathogen from entering the body. Likewise the Blood brain barrier which stops inappropriate molecules entering the brain can also become “leaky”.

Chronic Viral or bacterial Infections

Throughout your life, you’ve been exposed to a variety of viral infections including, the flu, chickenpox, HPV (human papillomavirus), and mononucleosis, to name a few. Once contracted, they can stay with you for the rest of your life, going in and out of dormant states. Chickenpox is a classic example. We get chickenpox, deal with the symptoms, and then it will go dormant and can live within our nerves for decades. As we age, and our immune system’s ability to protect our body decreases and the chickenpox virus can resurface as shingles.

Scientists have long suspected that viruses may be linked to the development of autoimmune disorders. Some people are simply better able to tolerate the low-level viruses than others. If you’re a person who is not able to tolerate the viruses, or if your immune system is otherwise compromised, it can trigger the hyper-immune state that leads to autoimmune dysfunction.

Toxic Environment

Toxicity is another common problem in today’s world. Whether we realize it or not, toxicity levels in our environment and within our bodies are on the rise. We are exposed to toxins in the air we breathe, water we drink, and on the foods that we eat. Additionally, many of the products in our home are made from chemicals whose health impact have not been fully tested and may be negatively impacting our health.

In some instances, toxic exposure can damage or alter your body on a cellular level. These changes can make it such that your body mistakes these cells as foreign tissue and the immune system goes on the attack. In other cases, the effect is less direct, causing chronic inflammation, which in turn, leads to hyper-immunity.

Nutrient Deficiencies

Your body is a complex machine. When it does not have the proper amount of key nutrients as fuel, it cannot function properly. Unfortunately, the average Western diet is woefully low in nutritive foods, contributing to many of the chronic conditions we see today.

I could list many vitamins and nutrients that play a role in immune dysfunction, including vitamins A, D, and K as well as Omega 3s, Iron, Zinc, Magnesium, and Selenium. But before you head to the supplement aisle, it’s important to know what’s happening in your body. A functional medicine practitioner will test to see which nutrients are below the optimal level in your body and then recommend ways to increase them, both naturally and through supplementation.

There is another factor to consider here, and that’s the difference between “normal” and “optimal” levels of any nutrient. Let’s use vitamin D as an example. When testing a population for vitamin D levels, the results of thousands of individuals are charted. Researchers will use that data to determine the “normal” level of vitamin D across the population. These results indicate that vitamin D concentrations in the low 30’s would be “normal”. However, research shows that the “optimal” level of vitamin D is actually between 50-75. This can lead to many patients believing that their “normal” levels of vitamin D are sufficient, when in fact they are not.

Conclusion

We don’t have all the answers or fully understand autoimmune conditions and the reasons for people developing these conditions is multifactorial and can differ for each person.

There are a number of dietary, nutrition and lifestyle that can have a significant effect on the progression of autoimmune conditions. Knowing early where you are in the stages of autoimmunity, not ignoring seemingly minor symptoms can all help you to put into place interventions to help support your immune system and manage any symptoms that you are having.

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Autoimmunity & Blood Sugar Levels

Mon, 19 Jul 2021 07:19:08 GMT

This is an important area to consider for those suffering from an autoimmune condition. Many people who suffer with chronic illness will also have an issue with blood sugar balance, which is called dysglycemia.

The problem can be one of too much blood glucose (hyperglycemia) or too little blood glucose (hypoglycemia). Either one can affect your energy levels, your weight, levels of systemic inflammation, your brain function and this can trickle down to all other functions of your body.

Glucose is your brains fuel. Therefore a stable supply of blood glucose is essential for you to function properly too much is bad for you as is too little.

There is also an important connection between the gut and brain, you may have heard this referred to as the gut – brain axis. Fundamentally when brain function is impaired gut function can also become impaired, which can further affect brain function – you can see how this is a difficult spiral, so addressing blood sugar balance is important for everyone but especially those suffering with an autoimmune condition.

Symptoms related to blood glucose levels

Low blood sugar – Reactive Hypoglycemia

- Increased energy after meals

- Cravings for sweets and snacks or coffee between meals

- Irritability if meals are missed

- Become lightheaded if meals are missed

- Eating relieves fatigue

- Fell Shaky or jittery

- Felling agitated and nervous

- Poor memory and forgetfulness

- Blurred vision

- Become easily upset

High blood sugar – Insulin Resistance symptoms

- Fatigue after meals

- General Fatigue

- Constant Hunger

- Cravings for sweets – not relieved by eating them

- Must have something sweet after a meal

- Waist girth is equal to or larger that hip girth

- Frequent Urination

- Increased appetite and thirst

- Difficulty losing weight

- Migrating aches and pains

Reactive Hypoglycemia

If you relate to the symptoms listed above outlining hypoglycemia then as your levels of blood sugar drop your brain is deprived of fuel and can therefore not function properly. That results in symptoms such as shakiness, lightheadedness, headaches and other neurological symptoms.

There is a strong connection between blood glucose levels and adrenal function. The adrenal glands produce a hormone called cortisol, which helps the body to raise blood sugar levels. When the adrenal glands are not functioning properly or unable to produce enough cortisol this can further affect the hypoglycemic persons ability to raise blood sugar levels. This again is another example of a spiral of dysfunction where blood sugar dysregulation is affecting other important systems in the body.

The adrenal gland is related to the production of other hormones that also play with systemic inflammation and autoimmune conditions.

Insulin resistance – Hyperglycemia

If on the other hand you relate more to the symptoms listed for hyperglycemia, the major factor for you is the inflammatory action of excess sugar and starchy carbohydrates in food, on your brain.

To further compound this, just as the levels of blood sugar are inflammatory excess insulin is inflammatory to your brain. The function of the hormone insulin is to take sugar from your blood and store it in your liver, muscles or fat. Insulin resistance is a situation where ones body has had so much insulin that cells in your liver, muscles and fat no longer react to it and the resulting high blood glucose levels promote your pancreas to produce more insulin. This is another example of a spiral of dysfunction.

If that wasn’t enough excess sugar also affects hormone balance, gut health, thyroid function and adrenal health.

Hopefully you are beginning to see how important managing your blood sugar level is to your long-term health, not just for those who have the additional burden of an autoimmune condition to deal with.

What to do about blood sugar issues

Regardless of whether you have hypoglycemia or hyperglycemia you must get your blood sugar under control.

If you are in the situation where you have developed insulin resistance you will have to reduce your sugar and processed carbohydrate intake, you will no longer be able to eat what you want when you want.

Alternatively if you are suffering from hypoglycemia you will also need to cut down on sugars and processed carbohydrates in you diet but you will not be able to skip meals or snack on sugary foods, you will need to eat breakfast (protein based) and then eat small regular meals every 2-3 hours.

There are nutritional supports available to help you get blood sugar issues under control. It is important that you use the right support for hypo- or hyperglycemia. As people can be both hypo and hyper at certain times getting this balance right can be problematic and should be discussed with a qualified health practitioner.

Autoimmune diet protocol and blood sugar

The realty is that people can often be hypoglycemic and will also have some level of insulin resistance the best ways to get blood sugar under control is to follow the autoimmune diet recommended. Strictly speaking blood sugar levels are increased from the intake of carbohydrates and sugars, and it is possible to do an exclusion based on removing all carbohydrates for a period of time and then reintroducing them after a period of elimination – The autoimmune diet protocol is the same principle it is just a slightly different group of foods being excluded.

As a rule of thumb if you feel tired after a meal and want to nap you have eaten too many carbohydrates.

For those suffering with autoimmune conditions this may not be enough as the removal of nightshades, all dairy, eggs, nuts and seeds and lectins are important factors in diet management.

I am not going to pretend this is easy – initially you can experience cravings. The addictive nature of some foods and just the widespread availability of processed carbohydrates in western society do not help.

An additional challenge is that if you are eating foods that you are sensitive to it can stimulate the adrenal glands which can give you an “adrenaline rush” to foods that are actually bad for you - increasing your cravings for those damaging foods.

Most people who undertake elimination protocol will find it hardest for the first 3 days but as you blood sugar levels stabilize and the cravings stop you will feel better and this will encourage you to continue with the protocol and make the changes to your diet and lifestyle that will help you in the long run.

Lifestyle habits that help to manage blood sugar

Outside of changing you diet and removing foods that spike your blood glucose and insulin levels there are some general habits that you will need to adopt:

1. EAT BREAKFAST – If you are having issues with blood sugar management you must eat breakfast. That breakfast should be high in protein and fats.

If you wake in the morning with nausea or no appetite that is a sign that you adrenal glands are not functioning properly. Drinking coffee at this stage is only making matters worse. What you need to do is eat some protein even if it is a small amount you must force yourself to eat. This will set up your body to be able to stabilise blood sugar throughout the day. Usually people find that their feeling or nausea and low appetite reverse after 2-3 days of forcing themselves to eat some protein

It is not possible to support blood glucose unless you eat breakfast. If you like to exercise before when you get up try to eat no later than 1 hour after waking.

2. If you have hypoglycemia eat small amounts of protein & fat every 2-3 hours.

3. Find your particular level of carbohydrate tolerance and then do not exceed it. The best way to do this is using an exclusion/reintroduction protocol that you will find on this site. As a rule of thumb if you feel sleepy or your energy crashes you have eaten too much carbohydrate.

4. Food intolerances can also cause feeling of sleepiness and low energy so it is important to figure these out - again the best way is by using and exclusion/reintroduction protocol.

5. Eat carbohydrates with fiber, protein and fats at the same time this helps to slow the absorption of glucose into the blood stream

6. Never eat starchy or sweet foods before bed

7. Avoid all fruit juices including carrot juice – these are just too high in sugars

8. Limit your fruit intake – fruit is high in sugar and will cause your insulin levels to spike

9. Limit caffeinated drinks and avoid all carbonated and energy boost drinks

Hopefully I have managed to explain to you some of the many health issues that can be caused by unregulated blood sugar. The effect of this issue can causes many different problems with you brain health, adrenal glands, thyroid function, hormone balance to carrying excess weight. Unravelling all those issues starts with getting your blood sugar under control.

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