Put the Spring in your step!

Can you believe that this time next week Spring will be on our doorstep? Neither can we! We (an everyone else on this planet) absolutely love Spring and cannot wait to shake ourselves out of that Winter Hibernation…

We’re feeling so buzzed about the season ahead, we’re going to share our top 4 tips to shake things up and get ready for sunnier days.

1. Spring Clean – We know, we know, super cliché but hear us out… Spring cleaning is super important not just around the home but in your fridge too! Toss those extra sugary chocolatey treats that are reserved for sweater weather and start to bring some fresh produce back into your life. Strawberries, cherries, pineapples and honeydew are all coming into season so be sure to stock them up while they’re at their best!

2. Re-energise – Okay, it’s time to peel yourself off the couch and get back into things. If you’re finding it a little difficult to get yourself going grab one of our Natalogy Energy Tonics that will help boost your immune system while giving you a natural dose of energy.

3. Move – We’re always told to get ‘Summer Ready’ but everyone knows that the tortoise beats the hare in the end. No, we’re not saying walk around at snail pace, we’re saying you should pace yourself and start moving now. It’ll help both your body and your mind to be in the best shape they can be!

4. Get Outside – Grab a picnic blanket, your friends, kids, fur babies, anyone that’ll come with you and get outside. This season truly is magical so take every chance you can to soak in a bit of Vitamin D (considering sun safety first, of course). Fresh air is great for your mental health and being outdoors will easily lend itself to Tip 3 so let’s get multi-tasking and list ticking!

We’d love to hear about your Spring plans or what you’re favourite thing to do this season is! Head on over to our Facebook or Instagram pages and share your top tip with us!

The gut-brain connection in a nutshell.

We work closely together with a team of psychologists because so many physical ailments are caused by stress and anxiety. The brain and all of our organs communicate and can cause an array of symptoms if we don’t look at both.

Lets look at it this way:

In African wild life sanctuaries many go to see the ‘big five’ (leopard, lion, elephant, rhino, and buffalo), in mental health the ‘big three’ are depression, anxiety, and stress. Unfortunately the prevalence of mental health issues is increasing at a faster rate than the speed at which wildlife is declining in Africa.  The first of the ‘big 3’ we will explore is that of anxiety. 
 
A ‘whole person’ approach to treating anxiety
Anxiety plays a role in signalling that self-protective action is required to ensure safety and thus cannot be labelled as globally pathological. However when we experience anxiety in the absence of any real threat our capacity to function effectively is impaired and quality of life is diminished. Anxiety is not our default state and chronic anxiety that is always there impairs optimal functioning. 
 
Three specific psychological mechanisms that are often a focus in treatment include:

1. Reducing ‘future orientation’. Anxiety is a ‘future oriented state’. Mindfulness skills can enable us to become more ‘present focussed’. 
2. Behavioural strategies to manage hyper-arousal. Diaphragmatic breathing is one important behavioural strategy. When the body is tense breathing is affected even before panic begins. 
3. Identifying and influencing thought patterns related to anxiety.  Thoughts can be both the result and trigger for anxiety states.  Thus the relationship between thoughts and feelings is bidirectional.  Consciously influencing thoughts can result in a significant reduction in anxiety.  Catastrophising thought patterns often begin with “Oh no!”.  These cognitions block us from a realistic appraisal of threat.   Anxiety is often associated with difficulty in perspective taking that has been referred to as a tendency to ‘over care’.  For example, nobody likes the idea of sudden unemployment however becoming preoccupied with this future possibility amplifies distress. 
 
Three physiological mechanisms in the body that are related to anxiety include:

1. The HPA axis is the communication between our hormones and stress. Anxiety confuses our hormonal system and elevates stress levels even when we are asleep. Anxiety related hormones such as cortisol can easily be measured in the blood or in saliva and might be a key factor in solving the underlying cause of chronic anxiety. Once diagnosed, hormonal imbalances can be significantly reduced by supplementing with Magnesium, as it has a direct effect on lowering stress hormones in the blood. 
2. The brain and the gut are connected through a ‘nerve highway’ called the Vagus nerve. The gut is covered with many nerve endings and researchers now call it our second brain because of the tight knit connection the brain and the gut share. Anxiety releases stress chemicals which affect the nerve endings in the gut. This results in an inability to digest food properly. Stress chemicals switch off digestive juice secretion which often results in cramping, bloating and bowel habit changes. Long term IBS is often a result of Anxiety and can be treated successfully by restoring the gut lining with Glutamine, probiotics and Food therapy. Gut Function tests and Food sensitivity testing can be useful in restoring healthy function.
3. Low levels of a neurotransmitter called GABA is implicated in anxiety. Low levels of GABA contribute to anxiety and sleep issues. GABA is made from Protein sources such as meat and eggs but we need Vitamin B6, Magnesium and Zinc. If these are lacking, anxiety and agitation are often more prevalent. Get your levels of Vitamin B6 and Zinc checked regularly to rule out imbalances.

Credits:

Wade Jacklin – Clinical psychologist @ 4Life Psychology
Sarah Henschel – Naturopath and Nutritionist @ Natology

Zesty Zucchini soup

Zesty Zucchini Soup

Serves 3-5

1 tablespoon extra virgin olive oil
1 onion, chopped
1 teaspoon crushed garlic
2 teaspoons ground turmeric
Pinch Celtic salt and freshly cracked pepper 1kg zucchini, trimmed and chopped
1 large handful baby spinach
3 cups natural vegetable stock (homemade is much better than commercial!) Grated zest of 1 lemon
2 tablespoons lemon juice
1 teaspoon organic apple cider vinegar
Melt oil in a medium saucepan over medium heat. Add onion and garlic, cooking, stirring frequently, for 3 minutes or until softened. Add turmeric and seasoning, then cook, stirring constantly for 30 seconds or so. Reduce the heat slightly and add zucchini, then cook, stirring frequently, for 5-6 minutes or until the zucchini is beginning to soften.
Add the stock, zest, juice and vinegar and bring to the boil, then reduce the heat and simmer for 20 minutes or until the zucchini is very tender. Add the baby spinach and allow to wilt.
Remove from heat and allow to cool a little, then puree in a food processor or blender. Return to the saucepan over low heat, and warm to desired temperature before serving.