Key Health Tests Every Woman Should Have
February 20, 2012
By Catherine Pritchard, Radiance Healthcare Centre
When was the last time you had blood tests, a PAP smear or even had your blood pressure checked?
Busy women can often put off having a health check-up because other things end up taking priority. Monitoring your health and being aware of any changes to your results can make a difference to your life.
This list is only a guideline and does not attempt to replace good quality advice from your GP or naturopathic practitioner. There are many tests available and it’s important to take an approach of “optimum results for optimal health” as opposed to just scraping through the minimum range, especially when it comes to iron, thyroid and vitamin D.
1. Full blood count
Good to assess red and white blood cell parameters. This will rule out anaemia and ensure your white blood cells are in balance. You have several types of white blood cells that perform different functions.
2. Iron studies
Here we are looking at ferritin, your iron stores. Your full blood count may be normal, but your iron stores can be really low, resulting in fatigue. If your results are the lower end of normal, it is essential to consult a practitioner who will guide you on how to get your levels into an optimal range.
3. Thyroid
TSH is the general screening test for thyroid function. Your thyroid is involved in many functions of the body, especially related to metabolism which can affect your energy levels, weight and a whole host of other things including hair and skin health and ability to withstand the cold.
4. Cholesterol, HDL, LDL and triglycerides
Your total cholesterol, as well as the balance between your good cholesterol (HDL) and bad cholesterol (LDL), is especially important for cardiovascular and general health. Your liver actually makes two thirds of body’s cholesterol, so if your levels are high, optimising liver function and addressing your nutrition are essential to benefit your cholesterol levels.
5. Liver and kidney function
Good to get a general idea of how these two vital organs are functioning.
6. Fasting glucose
Important test to ensure your body is effectively metabolising sugar. If elevated, can indicate a propensity for diabetes.
7. Fasting insulin
Often overlooked, but a great test as it identifies if insulin resistance is involved in difficulties losing weight and PCOS (Polycystic Ovarian Syndrome).
8. Highly sensitive C-Reactive protein
A general marker of inflammation in your body, but levels are also linked with risk to cardiovascular disease. The lower the result, the better.
9. Vitamin D
Most people know that our body makes vitamin D from sun exposure, however, if you are spending most of your day inside your office, then there is a good chance your vitamin D will be low. Vitamin D is currently one of the most researched topics by scientists due to the numerous roles it plays in cancer prevention, immune system regulation, healthy metabolism and heart health. Despite our sunny climate, more and more Australians are being diagnosed with low vitamin D.
10. Blood pressure
Such a simple test, yet there are many Australian’s walking around with undiagnosed hypertension (high blood pressure). Regular checks are important, especially if there is a family history of high blood pressure.
11. PAP smear and breast examination
We all know that these two are super important so remember to keep up to date and perform breast checks on yourself between visits.
12. Skin cancer check
One that can get forgotten, but great to get in the habit of having checked regularly.
MORE GREAT BLOG POSTS BY CATHERINE PRITCHARD
- 11 Tips to Stay Healthy this Christmas
- Sharpen your axe for peak brain function
- Eight Ways to Minimise Headaches
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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11 Tips to Stay Healthy this Christmas
December 15, 2011
By Catherine Pritchard, Radiance Healthcare Centre
It’s pre-Christmas party season and with that can come some late night parties and plenty of good cheer.
Get through the silly season unscathed this year…
so that you can enjoy abundant energy and vitality and enjoy the holidays as well.
Tip 1: Get inspired about living a healthy life and all the benefits that go with it. When you are inspired, it makes it so easy to commit to a style of eating and way of life no matter what is going on around you and still have fun!
Tip 2: Avoid sugary cocktails and soft drink mixers. Laden with sugar and extra calories, these are definitely on the Christmas no-no list especially if you want to keep that waistline
Tip 3: An oldie but a goodie: Alternate water with a glass of alcohol. It will help you slow your drinking down and re-hydrate.
Tip 4: When it comes to BBQ’ing, don’t ever char the meat. This is one of the most unhealthiest things you can do to meat and to your body. Numerous studies link blackened meats with a higher risk to bowel cancer.
Tip 5: Have a good quality multi-vitamin or B vitamin supplement before you go out. Alcohol robs our body of B vitamins and can leave us feeling fatigued and washed out the next day.
Tip 6: Protect your liver! The herb St Mary’s thistle is long regarded as one of the best liver tonics. Give your liver the TLC it deserves and have some St Mary’s.
Tip 7: Limit your intake of refined sugar as this also puts on the kilos and saps your energy. Watch those desserts, candies, Christmas biscuits and cakes – keep an eye on just how much you are eating in any given week. Keeping a food diary might be helpful.
Tip 8: Buffet dinners often spell over-eating. So go into it with care. Watch your portions and take your time eating. Check in with your body regularly and see how full you are. Stop when you are around 70% full. Portion control is definitely vital here to get through a buffet dinner without feeling like the side of a house afterwards!
Tip 9: Water. Water and more water. When we are on holidays and out of our routine, we can forget to drink the elixir of life – water.
Tip 10: Keep up (or start) your exercise over the holidays and during the party season. Make a deal with yourself that if you indulge a little more than what you thought you would, then you will do extra exercise the next day
Tip 11: Remember to stay focused and true to your health goals AND have a wonderful and safe Christmas!! It’s possible to do both!
MORE GREAT BLOG POSTS BY CATHERINE PRITCHARD
- Sharpen your axe for peak brain function
- Eight Ways to Minimise Headaches
- Kick start your year with a healthy, scientific detox
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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Sharpen your axe for peak brain function
August 26, 2011
By Catherine Pritchard, Radiance Healthcare Centre
Do you go too long without eating? If you often go from breakfast to lunch or lunch to dinner without eating, you are not getting the most of out of your day. (Coffee doesn’t count!)
You can increase your productivity, mental focus and overall energy by simply taking the time to eat something small every 3-4 hours. Sounds simple, I know, but I can hear all of you saying, I don’t have the time to eat regularly, I am just too busy! There is an old saying: If you are given 4 hours to chop down a tree, spend the first 2-3 hours sharpening the axe!
If you are not eating regularly then you are using a blunt axe to run your business and your life!
So how does eating regularly sharpen your axe? It’s all about blood sugar control. Your brain needs fuel to function. It actually uses over 20% of your blood sugar to function optimally. When you go too long without eating, your blood sugar drops too low, resulting in decreased energy available to your brain to think, focus and maintain an upbeat mood. Big highs and lows in blood sugar from eating either high sugar, high GI carbohydrates, lollies/chocolate and softdrinks will also affect brain function due to the erratic supply of blood sugar to your brain.
So even though you are busy, it’s vital that you create the time to have something small every 3-4 hours.
When you put a priority on doing this, you will think, feel and perform at a higher level.
Here are a few tips to help you get organised and begin eating frequently for optimum brain function:
- Every Monday, bring a week’s supply of fruit to sit on your desk to eat daily
- Buy a bag of organic unsalted, unroasted almonds and keep on your desk to nibble. If portion control is a problem, put a small amount into snack lock bags to prevent over-eating.
- Make some bliss balls. There are plenty of recipes on the net. Healthy, full of protein and good fats, these are really yummy!
- Fresh vegetable juice (not the packaged ones)
- Carrot, celery, zucchini, capsicum sticks with hummus, salsa or avocado dip
- Ryevita with goats cheese, tomato, avocado, ricotta, salmon or sardines
- Ryevita with almond nut butter (like peanut butter, but better for you)
- Muesli bars (low sugar variety)
MORE GREAT BLOG POSTS BY CATHERINE PRITCHARD
- Eight Ways to Minimise Headaches
- Kick start your year with a healthy, scientific detox
- Surviving the Silly Season – 10 Healthy Tips
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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How much is too much caffeine?
April 12, 2011
By Catherine Pritchard, Radiance Healthcare Centre
A cup of your favourite coffee in the morning is an absolute must for many, but how much is too much?
Caffeine can keep you awake. We all know that, but why? One reason is because caffeine likes to hang around in your system. If you have a coffee with 200mg of caffeine at 3pm, there will still be 100mg of caffeine in your blood stream 6 hours later at 9pm making it difficult for you to get to sleep. The reason you can’t get to sleep is because caffeine interferes with adenosine. Adenosine is produced in your brain and is vital to the process that helps you get to sleep and to enjoy deep sleep.
If you have that desperate need for a coffee in the morning before you can function, consider that your body is trying to tell you that there is more going on than meets the eye. You are meant to wake with lots of energy! All of us! If you aren’t bounding out of bed in the morning, then consider that instead of a caffeine hit, your adrenal glands might need some TLC. Stress and juggling many balls in life greatly impacts our adrenals and the production of cortisol which helps us have energy in the morning. Unfortunately, drinking lots of coffee to compensate for a stressed out adrenal gland will fatigue it even further. Consider nutrients like Vitamin C, B5 and herbs like Liquorice and Rehmannia to nourish your adrenals and dramatically pick up your energy without a coffee in sight! You can actually have your adrenals tested through a salivary hormone test for cortisol.
The news on caffeine, however, is not all bad. Some research points to caffeine benefiting weight loss and increasing dopamine, a neurotransmitter in your brain that is responsible for you experiencing pleasure.
When it comes to caffeine, it’s all about balance. Ensure you add up all your caffeine sources. You can be having more than you think you are! Despite 200-300mg/day being given the green light, there are other schools of thought that believe this amount is too high. Having one coffee per day, ideally in the morning, should satisfy those that love coffee whilst ensuring that your body is functioning optimally. However, if you do suffer from anxiety and insomnia, you should avoid caffeine altogether.
Caffeine content
| Beverage | Amount (ml) | Caffeine (mg) |
| Double espresso | 60 ml | 45-100 mg |
| Brewed coffee | 240 ml | 60-120 mg |
| Instant coffee | 240 ml | 70 mg |
| Decaf coffee | 240 ml | 1-5 mg |
| Tea – black | 240 ml | 45 mg |
| Tea – green | 240 ml | 20 mg |
| Tea – white | 240 ml | 15 mg |
| Coca Cola | 355 ml can | 34 mg |
| Dark chocolate | 30 ml | 20 mg |
| Milk chocolate | 30 ml | 6 mg |
MORE GREAT BLOG POSTS BY CATHERINE PRITCHARD
- Eight Ways to Minimise Headaches
- Kick start your year with a healthy, scientific detox
- Surviving the Silly Season – 10 Healthy Tips
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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Eight Ways to Minimise Headaches
March 4, 2011
By Catherine Pritchard, Radiance Healthcare Centre
Headaches to most people are a nuisance solved by taking a few panadol. Quick, easy, problem solved. But is it? Headaches are not natural and it is possible to go through life without any! A headache is your body’s way of saying that you are not in balance and often a few dietary changes or key nutrients can be all that is standing in your way from being headache free.
Headaches can be caused by any of the following:
- Dehydration
- Stress
- Nutrient deficiency
- Hormonal imbalance
- Food intolerances
- Food additives
- Allergies
- Sinus
- Blood pressure
- Excessive intake of caffeine, alcohol, nicotine or drugs
- Withdrawal from caffeine, alcohol, nicotine or drugs
- Low blood sugar
- Constipation
- Poor digestion
- Eye strain
- Poor posture, spinal misalignment especially of the neck and TMJ (jaw)
Eight keys for headache sufferers
- Water, water and more water! Drink a large glass of filtered water at least every 2 hours.
- Take a magnesium supplement: Headaches can be due to a constriction of blood vessels in the head. Magnesium dilates blood vessels and can reduce the severity and length of the headache. Magnesium is also essential if there is stress or tight muscles present.
- Avoid MSG (flavour 621 – present in most flavoured types of chips and crackers), food additives such as preservatives and artificial colours and flavours.
- Avoid coffee, caffeinated drinks and soft drinks.
- Increase your vegetables and fruit and decrease your sugar and junk food.
- Supplements like 5 HTP, essential fatty acids and vitamin B6 have all been found to be beneficial.
- Rub peppermint or lavender oil into your temples.
- If these things don’t make a difference then consider:
- Herbal bowel cleanse program to rid body of toxic waste supervised by a practitioner
- Eye sight and blood pressure check
- Chiropractor/osteopath examination
- Hormonal imbalance particularly evident if you suffer headaches just before or during your period. Herbal medicine and nutrients such as Chaste tree and vitamin B6 are useful in this case
A note for migraines sufferers
Migraine sufferers should avoid foods containing tyramine (cheese, chocolate, citrus, coffee, cold cuts of meat, herring, smoked fish, wine, sausage, sour cream and vinegar) and phenylalanine (MSG, aspartame, nitrates found in processed meats).
MORE GREAT BLOG POSTS BY CATHERINE PRITCHARD
- Kick start your year with a healthy, scientific detox
- Surviving the Silly Season – 10 Healthy Tips
- 5 Super Foods for Super Business Women
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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Kick start your year with a healthy, scientific detox
January 12, 2011
By Catherine Pritchard, , Radiance Healthcare Centre
Christmas is over but the after effects can still be hanging around. If you aren’t bounding out of bed each morning or feel like you have put on a few kilos over the silly season, then it could be time to do a detox.
Whilst it’s good practice to detoxify at least once or twice per year regardless of your health, signs that you really need to detoxify include:
- Fatigue
- Poor energy in the morning
- Not waking up hungry
- Rely on caffeine to keep you going ie having more than 1 coffee per day!
- Waking between 2am and 4am
- Constipation/diarrhoea
- Acne, eczema and other skin disorders
- PMT and many female health conditions
- Migraines and headaches
To a naturopath, detoxification is vital! It’s like the essential yearly “service” to your body. You regularly service your car, but how often do you service your body?
Your liver is considered to be the most overworked organ of the body. One of the primary roles of your liver is the detoxification of substances like alcohol, hormones, fatty foods, food additives such as preservatives, herbicides, pesticides and over the counter medications like panadol and antacids.
Did you know that initially the liver makes toxins more toxic! Whilst it may seem strange, this first step is vital as it is the only way the second phase of reactions can occur. This is when specific nutrients from your diet can now be joined to these “toxic” toxins allowing them to be excreted out of the body. In reality, most people do the first phase pretty well but fall down in the second phase largely due to poor dietary habits. What this means is that there are lots of “toxic” toxins floating around that can result in health complaints like fatigue, migraines, PMT, poor bowel and sleeping habits. St Mary’s thistle, inisitol, choline, methionine and calcium-d-gluterate are some of the important nutrients for supporting phase 2 liver function.
A scientific naturopathic liver detox has 3 purposes to improve liver function.
- Eliminate foods/chemicals/beverages that place a burden on liver function
- Encourage and support phase 2 liver detoxification through liver super foods and supplements
- Protect and rejuvenate liver function through herbal medicine and specific liver nutrients
Top 6 liver supportive practices
- Include lots of vegetables especially Broccoli, garlic and onions, brussel sprouts
- Fresh lemon juice in warm water, first thing in the morning
- Increase fish, decrease/avoid red meat, avoid processed meats like salami, devon
- Eat 5 brazil nuts every day
- 2-3 pieces of fruit daily especially pomegranate, blueberries, raspberries, blackberries
- Whole grain carbohydrates (nothing white!)
Top 5 things to avoid to give your liver a rest during a detox
- Alcohol
- Sugar: Lollies, chocolate, biscuits, cakes
- Processed foods like white bread, white pasta, cakes, biscuits, commercial cereals
- Unnecessary over the counter medications Deep fried foods ie hamburgers, chips, pizza,
- Caffeine: Coffee, tea, energy drinks
MORE GREAT BLOG POSTS BY CATHERINE PRITCHARD
- Surviving the Silly Season – 10 Healthy Tips
- 5 Super Foods for Super Business Women
- Core Nutrient for the Busy Woman
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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Surviving the Silly Season – 10 Healthy Tips
December 16, 2010
By Catherine Pritchard, Radiance Healthcare Centre
With Christmas almost upon us the following ten tips can help get you through the silly season relatively unscathed!
- Moderation is the Key! Look for areas where you can scale back chances to over-indulge. Assess you invitations and make some decisions: which parties do you want to go to? Choose the ones that you wish to drink alcohol at and keep the others alcohol free.
- Drink a glass of warm water with 1/4 lemon squeezed into it every morning—your liver loves this!
- Take a specific liver-protecting supplement that contains St. Mary’s Thistle. This herb is specific for protecting liver cells.
- Take a good quality B vitamin or multi before drinking alcohol. The B vitamins help your liver process and detoxify alcohol. There is also some research to show that they lessen/ prevent a hangover.
- Alternate an alcoholic drink with a glass of water.
- Fresh is best! Avoid deep fried and processed canapés and starters – go for ones that have vegetables or fresh foods as their base.
- Increase your exercise to off-set your extra calorie intake: 1 standard drink is roughly equivalent to the carbohydrates in 1 piece of bread and it takes at least 20 minutes of fast-paced walking to burn it off!
- Never turn up to an event ravenous! Make sure you maintain your protein intake throughout the day. If this has been a challenge for you, make sure you have a protein rich snack before heading out.
- Go for weight maintenance rather than focusing on weight loss – be kind to yourself. Set yourself realistic and achievable goals around your health and weight.
- Practice “Hara Hashi Bu” – A Japanese saying that translates to: ’Eat only until you are 80% full’. While it can take some practice, it will prevent you from consuming unnecessary calories. It’s the ultimate practice of moderation!
MORE GREAT BLOG POSTS BY CATHERINE PRITCHARD
- 5 Super Foods for Super Business Women
- Core Nutrient for the Busy Woman
- Counting sheep is over rated!
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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5 Super Foods for Super Business Women
August 20, 2010
By Catherine Pritchard, Radiance Heathcare Centre
Nutrition matters. It can be the difference between a busy day with energy or a busy day and just surviving. These five foods are packed with loads of nutrients and antioxidants that help to protect your body from disease and give you the energy you long for!
Quinoa
Pronounced (Keen-wa). This ancient grain was used by the Aztecs and is packed with lots of goodies making it a major super food. It’s a great carbohydrate that is gluten free, making it gentle on the digestive system. The fabulous thing about quinoa is that it also contains good quality protein (rare for a carbohydrate) and therefore makes it superior to rice! It comes in white, red or black and is cooked like cous cous. A very versatile grain, quinoa is suitable for breakfast, lunch or dinner.
Chia seeds
Another complete protein source, chia seeds are the highest plant source of omega 3 essential fatty acids. It has a powerful antioxidant activity in the body where it works against free radicals which are damaging millions of our cells by the minute. It also provides us with nutritious dietary fibre that is easy to digest and absorb. Add to your water, salad or breakfast.
Salmon
This well known and favourite fish is a very good source of easy digestible proteins, fatty acids like Omega-3 Fatty acids, vitamin-D, vitamin-A, some members of the vitamin-B family and minerals such as Selenium, Zinc, Phosphorus, Calcium and Iron. The omega-3 present in salmon helps in promoting cardio vascular health by lowering the level of triglycerides and helps in reducing depression.
Broccoli
This green vegetable is a close relative of Cabbage and Cauliflower and is rich in both fibre and iron. Researchers have discovered that a nutrient present in broccoli called indole-3-carbinol may help to prevent cancer, particular cancers related to oestrogen imbalance. The presence of vitamin-C, sulphur and certain amino acids also make broccoli a very good detoxifier.
Blueberries
Blueberry holds the highest antioxidant capacity of all fresh fruits. It has also been proven to preserve vision and improve brain health. Its high fiber content, high anti oxidants and the ability to dissolve the ‘bad cholesterol’ make the blueberry an ideal dietary supplement to cure many heart diseases. Add fresh or frozen to your breakfast or into a protein shake for a quick hit of antioxidants.
MORE GREAT BLOG POSTS BY CATHERINE PRITCHARD
- Core Nutrient for the Busy Woman
- Counting sheep is over rated!
- Protect you (and your staff) this winter
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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Core Nutrient for the Busy Woman
July 17, 2010
By Catherine Pritchard, Radiance Healthcare Centre
Every woman needs a little magnesium! This super mineral works in partnership with calcium and is often overlooked. Everyone worries about being calcium deficient, but magnesium is just as important. Magnesium is involved in 80% of reactions that make energy. No magnesium, no energy. Stress, alcohol, processed foods and modern life rapidly depletes your body of magnesium. Exercise and sweating also results in depleted magnesium levels. The ultimate expression of magnesium deficiency is muscle twitching, including those little eye ticks as well as muscle cramps (especially of the toes, calves and those screamers that can wake you up in the night). People who get migraines have been found to have low brain magnesium, so supplementation could be beneficial in these cases too.
Magnesium is found in lots of foods including dark green leafy vegetables, (the type that most don’t get enough of!), almonds and bananas. Our lifestyles can often require us to have more magnesium than we get through our diet. If you have tight muscles, get cramps, are stressed or have poor energy, then magnesium supplementation could make a difference to you. Magnesium doesn’t occur by itself. It occurs bound to another molecule that affects the absorption of magnesium in your body. One of the best types of magnesium to go for is magnesium diglycinate in the range of 300-600mg of elemental magnesium.
Next time you are feeling a little low in energy, don’t reach for the coffee, reach for a hit of magnesium and feel the difference!
MORE GREAT POSTS FROM CATHERINE PRITCHARD:
- Counting sheep is over rated!
- Protect you (and your staff) this winter
- Boost your brain power and revitalise your memory
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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Counting sheep is over rated!
May 21, 2010
By Catherine Pritchard, Radiance Healthcare Centre
Counting Sheep Is Overrated
Do you have a mind that just won’t shut off at the end of the day? Do you get into bed and start thinking about your day and all that you have to do tomorrow?
A busy mind serves you well during the day, but once your head hits that pillow, switching it off isn’t always as easy as it sounds. A good restful sleep is essential to every aspect of your health, energy and business productivity and many of us either don’t get good quality sleep or just don’t get enough.
Stress is a common cause of sleep deprivation. If you have a hectic schedule then it’s important that you replace the nutrients that get used up at a rapid rate as a result of stress. You may not be able to do anything about the actual stress, but you can certainly alter the way the body responds to stress and therefore improve your quality of sleep. The effects of long term stress can impact certain chemicals such as serotonin in the body that are responsible for having a good night’s sleep.
If you find that counting sheep just isn’t cutting it anymore then the following tips and nutrient/herb suggestions can help you enjoy a restful and rejuvenating night’s sleep again. In addition to particular nutrient deficiencies that result from stress, food intolerance’s, stimulants, low brain levels of serotonin and melatonin and metal toxicity can impact your sleep.
5 dietary changes to better sleep
- Avoid all caffeine including coffee, chocolate, tea, energy drinks
- Stop drinking water/beverages by 7pm. Waking in the night can be simply due to over-hydration in the evening.
- Avoid alcohol
- Eat foods rich in tryptophan such as chicken, soy, tuna as they stimulates serotonin to help you sleep. Milk is also rich in tryptophan – that is why a glass of milk before bed can help.
Nutrients that can assist sleep
- Adenosine – considered a major sleep molecule involved in creating both a restful sleep and sending you to ‘the land of slumber’ easily
- Don’t take your multivitamin or B vitamins at night. B Vitamins make energy, so you need those in the morning, not in the evening as they can keep you awake!
- 5-hydroxy-tryptophan – helps to reduce anxiety and promotes serotonin production essential for relaxation. (Do not use if on antidepressants.)
- Calcium and Magnesium – help to nourish and relax the nervous system.
Herbs to assist sleep
Passionflower, ziziphus and valerian are all fantastic in helping calm the nervous system to allow you to drift off to ‘the land of nod’ quickly and easily, without any side effects.
MORE GREAT POSTS FROM CATHERINE PRITCHARD:
- Protect you (and your staff) this winter
- Boost your brain power and revitalise your memory
- Solutions to your best excuses!
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Catherine Pritchard - Radiance Healthcare CentreCatherine is a scientific naturopath who is experienced in working with business women to increase their energy, motivation and productivity. Her innovative programs are based on the latest research and incorporate simple dietary changes so that you can get the most out of each and every day. Prior to commencing her career as a naturopath almost 10 years ago, Catherine was an industrial chemist in an oil refinery. Her scientific background caused her to seek out the latest technology to assess your health, energy and vitality. In conjunction with a thorough assessment, these state of the art tests allow her to personally prescribe you the most suitable nutrients that will make the greatest impact on your health and wellbeing.
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