My 5+1 Secrets to Improve Sleep

Sleep is a huge problem and most people I speak to are looking for ways to improve sleep quality. It’s hard to find someone who naturally has consistent and truly restorative sleep.

​Lying in bed while your mind races about how you wish you could be sleeping can be super frustrating… That’s why I created my 5 Secrets to improve sleep because sometimes even temporary relief can make a huge difference.

What most people fail to address is nutrient deficiencies and our body needs specific nutrients for optimal sleep so often nutrition plays a major role.

The way I see it, chronic insomnia or sleep disruptions just aren’t normal.  There are a number of factors involved but sometimes it comes down to your body just not having what it needs. There are several connections between nutrition and sleep that are overlooked and I hope to expose those connections to you:

1.  Blood Sugar  

Blood sugar issues disrupt sleep big time, the main reason this happens is due to the hormone cortisol.  Cortisol is released by the adrenal glands during high-stress situations or when the body perceives an immediate crisis this can by physical or emotional.  One of the primary actions of cortisol is to pull sugar from glycogen stores and into the blood so the body can use it for immediate energy to solve the crisis.

So if we are eating a high carbohydrate diet (pasta, potatoes, bread)  that is constantly spiking our blood sugar, it can become hard for the body to regulate it.  If you are someone who consumes a carbohydrate-rich diet and often wakes up  during the night, you may want to address this first.

Try instead opting for a meal high in healthy fats (avocados, seeds), clean sources of protein (organic meat or plant based protein), and slow digesting carbohydrates (vegetables, sweet potatoes).

2.  The Brain and Sleep

Good sleep is crucial for activating the glymphatic system of the brain.  The glial cells are specialized immune cells within the brain and they help to clean up metabolic waste and flush it out of the brain and sleep is when this process takes place.

When we sleep we get rid of dysfunctional brain and nervous system cells and rebuild new neuronal connections.  Sleep also allows us to reset the balance of neurotransmitters and improve the sensitivity of the neurotransmitter receptors.   This is really important particularly as many people suffer with issues such as depression, anxiety, brain fog and poor memory these are related to reduced glymphatic activity due to poor sleep quality.

3.  Nutrition and Sleep

The nutrition-sleep connection is not often made is the connections aren’t very obvious.

As mentioned earlier blood sugar issues are very common in our 21st Century lives and most people suffer with nutrient deficiencies and disorders in their microbiome.  All of these conditions can affect sleep quality.

Nutrient Deficiencies 

The body relies on chemical signals to properly regulate itself. This is via hormones, neurotransmitters, or proteins, the body needs to have the building blocks necessary to manufacture those chemicals.

For example, GABA is a neurotransmitter that signals the brain to relax and  requires adequate amounts of zinc, vitamin B6, magnesium, and amino acids.  To produce enough melatonin at night our body depends on tryptophan, this then needs all the necessary conversion factors to enable your body to make it into melatonin.

The two biggest things to address are to make sure you are consuming a super nutrient dense diet devoid of as many toxins (pesticides, moulds, heavy metals) as possible and that you have a healthy gut, otherwise you will not be able to absorb these critical nutrients.

Gut Problems

Your gut health can influence your ability to get good night’s sleep.  Poor gut health not only affects the absorption of nutrients needed to make sleep chemicals in the body, but can also damage the very tissues in the gut that produce these chemicals.

Your gut produces most of your melatonin (our sleep hormone)  Gut health has been a passion of mine for more than 10 years and I truly believe it is tied to overall health and in complex ways that we do not even fully understand yet.  I always start with the gut with any health issues, physical and emotional, including insomnia.

4.  My top tips

Remove as many toxins from your diet and life as possible as they contribute to gut damage. This includes pesticides, heavy metals, moulds, fungus, personal care and household cleaning products.

Be proactive in healing your gut lining. Consume bone broth, and a high-quality probiotic on a regular basis.

Find out if you have any food sensitivities. It is possible that foods you are eating every day are damaging your gut.  Common ones are eggs, dairy, nightshade vegetables, grains, and caffeine.

Although I wouldn’t consider a reliance only on supplements for sleep, there are some supplements that can improve the body’s own ability to induce sleep.  We always need to look at lifestyle changes in conjunction with diet as sleep is a regulatory cycle in the body.

By taking supplements we improve the body’s ability to regulate itself, sleep can be improved over time and along with lifestyle changes we can improve sleep quality for all time.

I believe magnesium deficiency  is one of the most  insidious deficiencies of the 21st Century.  There are numerous consequences of not taking in adequate dietary magnesium. It is utilized in over 500 different body processes, it fact it may just be one of the most important minerals in our bodies.

In terms of sleep, magnesium plays a critical role in regulating melatonin and GABA levels in the brain. Melatonin and GABA are released in healthy individuals to help induce relaxation and sleep. Without adequate magnesium intake, the brain may not be able to properly signal the body for sleep.

Research has shown that magnesium helps to balance blood sugar, lower blood pressure, and relieve physical tension. For anyone experiencing insomnia and especially those who can’t seem to shut their brain off at night, magnesium is my go-to.

I typically recommend Body Prime because it contains a form of magnesium that is clinically proven to have 80% absorbed into the body (most others are around 40%.   I hear consistent feedback from clients about how well this magnesium improve sleep quality and helps to calm the nerves

5.  Relaxation and Sleep Rituals

As bedtime approaches, align body and mind with the relaxing aromas of our tranquil blend of essential oils, perfect to help you prepare for sleep.    Avoid bright lights at least an hour preferably 2 hours before bed, create a sleep ritual of relaxing and reading or meditating before bed and wake up and go to bed at the same time each day, this allows your body to create a cycle of knowing when to wake up and when to go to sleep.  Relax and prepare for sleep with this great combo

6. Bonus Sleep HACK: Nature  

Many of our sleep problems are a result of not being fully in tune with nature. We have a circadian rhythm that naturally coordinates our bodies  with the cycles of night and day and whilst nutrition plays a huge role in helping the body regulate itself, there is another major deficiency that I believe affects most people and this deficiency is exposure to nature, natural light, natural air and being connected to the earth.

The benefits of being in nature are increasingly being proven and range from mood improvement, creativity, better immunity, stress reduction, and yes, even better sleep. 

If you need help with your sleep or wich to discuss of your health with us, we are here for you. Please do get in touch

Top Diet & Lifestyle Tips To Support Your Immune System

Top Diet and Lifetyle Tips to Support Your Immune System

With further lockdown measures, I just wanted to use this opportunity to impart some positivity during this strange time.  There is a lot going on, and a lot of unanswered questions, but this will pass and while we may not know how long it will take, there are many things that we can all do to support ourselves. I encourage you to use this time wisely for reflection and self-care.

We need to do everything we can to harness our amazing natural defence – our immune system – to ensure that it is can respond swiftly and efficiently, to help minimise the risk of illness and infection and to ensure a quick recovery from any illness or infection.

I have put togther my top tips for supporting and boosting your immunity, along with maintaining a positive outlook, and keeping healthy during this challenging time.

Top Nutrition Tips

Building a strong immune system can be achieved by increasing and then maintaining an optimal intake of essential nutrients, together with supporting gut health and reducing stress.

Nutrient dense foods: aim to eat a variety of different coloured vegetables with every meal.  Increase your daily intake of fruit and vegetables with a high antioxidant content such as berries, dark leafy green vegetables and citrus fruits, these will provide further protection for your immune system as well as respiratory tract

Broths: Organic Vegetable and bone broths are packed with the healing amino acid, L-glutamine, which supports gut health and in turn helps to reduce inflammation.  We can also support gut health it by increasing our daily intake of prebiotic fibre-rich foods such as onions, garlic, leeks, and Jerusalem artichokes and taking a great quality probitic

Spices: This is the perfect time to turn to your spice cupboard and opt for having freshly grated ginger or turmeric tea to enhance your immunity and reduce inflammation, add some raw organic honey for a hint of sweetness.

Water: we need to stay properly hydrated for our body to function optimally.  Regular water intake can even help wash any lingering pathogens in the throat down into digestive tract for the stomach acid to kill off, providing additional protection for our immune system.

Batch cook your meals: Make extra, eat what you need and freeze the rest for later, this way you will always have delicious and nutritious food available.

Freeze vegetables: Keep your fresh vegetables for longer by chopping them up and storing them in the freezer so you can easily add them to each meal, guaranteeing a good daily intake of those all-important micronutrients.

Lifestyle Tips For a Strong Immune system

Take time to Stop, Breathe and Reflect.  Amidst all of the panic, the lifestyle tips below will help keep you calm and your spirits high:

Prioritise Sleep: For our body to repair and function optimally, we need adequate sleep, between 7-8 hours of uninterrupted sleep per night is optimal. There is staggering research showing that those who have less than the recommended 7 hours of sleep are 3x more likely to develop an infection, when exposed.

When it comes to our immune health regulating our natural circadian rhythm (sleep-wake cycle) is imperative. This means going to bed when our melatonin (our sleepy hormone) is released as it gets dark and sticking to a set bedtime every night creating a sleep routine.  Reduce your exposure to bright lights and blue light from devices, such as phones, computers and TV in the evening, as these greatly reduce melatonin production which can then significantly affect sleep.

Breathe: Implement deep breathing techniques daily. Our breath directly impacts our sympathetic nervous system response (our ‘fight or flight’ instinct) and can help to shift our nervous system into a state of calm, as well as help to combat inflammation and strengthen lung function.  Try this simple 4-7-8 breathing exercise as follows:

Breath out and empty your lungs of air
Inhale through the nose for 4 counts
Hold for 7 counts
Exhale through the mouth for 8 counts
Repeat until you feel more relaxed

Movement:  Most people I speak to are aware that they are at risk of not getting enough fresh air or exercise, both of which are hugely important for our overall health and wellbeing.  Take a daily walk if you can to not only get your body moving but improve your mental health and getting outside if there is some sunshine is an excellent way to improve your vitamin D to further strengthen your immune system. Here is a quick video about the importance of Vitamin D3

Reduce stress: Stress reduces our immune response and increases inflammation, which can make us more susceptible to illness and infection.  Use this time to explore meditation, yoga, and daily journaling, re-discover your hobbies or find new ones,  listen to calming music,  watch funny videos, connect with loved ones, these all help you stay connected, relaxed, and help you maintain a positive mind-set. Get your free guided meditation here

If you have any particular concerns and you would like personalised dietary, lifestyle, and supplement advice, please do contact me and find out more about our Pure21 Healthy Lifestyle Programme here

 Stay safe and keep in touch. I am here for you and we will get through this together.

ELIMINATE LIMITATIONS

I recently discovered a “magic wand” that helps improve every area of your life. Is that even possible? Yes!

You can improve your whole life by optimizing the source of all your thoughts feelings and actions: It’s time to discover Positive Programming

It turns out this isn’t magic at all. It’s hard core science

because it is all about changing the neural networks, and eliminate what might limit you from gaining full benefits of your success and feeling great doing it! Optimize your skills, and tap into your knowledge and wisdom immediately.

Learn to not only get into flow but and staying within the flow.

I have used this technique with many clients for sports, business, performance, public speaking and even those looking to improve their day to day life. It is all about Optimization and Enhancement.

If you are ready to eliminate your limitations and live in flow, book your discovery call today Click here to Get Started

The invisible universe

Imagine if there were an organ in your body that weighed as much as your brain, that affected your health, your weight, and even your behaviour. Wouldn’t you want to know more about it? There is such an organ — the collection of microbes in and on your body, your human microbiome. Watch this quick video : click here

Thousands of years ago Hippocrates said, “All disease begins in the gut.”

My colleagues and I are seeing more and more clients who are experiencing some form of digestive distress, and that number is rising every year.  In my experience this is caused mostly by lifestyle and stress.

Why is this important, because your gut contains up to 85% of your immune system!  So when stress affects your gut, it affects your immune system.

One of the most important parts of our health right now as we face COVID 19 IS our immune system! I believe that we are going to have to learn to live with COVID19, flu has been around for 500 years and we have learned to live with this and I think the same applies with COVID19 and the best way to do this is heal our gut, boost our immune system and elevate our health

Modern science has now proven Hippocrates was right – healing the gut is absolutely crucial to healing health issues, we now know that supporting gut health in general is one of the most powerful things you can do for your overall health.

The problem is, most people ignore digestive issues until they are really out of control and disrupting their lives, I speak from experience as this happened to me and these symptoms should not be ignored becasue they are one of the first signs of a weak immune system.

So I am inviting you to a FREE webinar to discover what you can do to strengthen your gut and immune system.  This information can be applied immediately and best of all you can watch from the comfort of your own home!  No traffic 😉

I look forward to sharing this powerful information with you.  Click here to access the FREE webinar today.

If you would like to find out more about accessing our PURE21 to Reset, Rebalance and Rebuild your Microbiome starting in October 2021 then please do contact me

TRAUMA RELEASE

Break the Pattern | Change the Behaviour | Live Your Life​​

I have found that most general tools that deal with trauma approach the issues in a negative way and keep taking you through the experience again and again without looking at the resources beyond the experience.

The Positive Intention

There is ALWAYS a higher positive intention behind any decision and behavior, and if you want to change the behavior, and get out of the “locked” state of mind and negative emotions, then there are several things you need to pay attention to, at least this is what I now believe:

1: There is no D in PTSD

2: It is not a locked state that you can’t escape!

3: It already happened, there is no need to “go back” and re-live the experience

4: Your mind has already altered the real experience with the mind’s natural way of twisting things so 80% of your recall of the event is due to negative associations and false realities.

5: You can change the neural networks in your brain and bypass the trauma because what fires together wires together.

WHAT IF YOU COULD CREATE CHANGE IN AN INSTANT?

There was no way I wanted to relive the trauma I experienced in any way shape or form, neither did I want to endlessly talk about it – I went through it once and my question was Why do I need to go through it again surely I can just clear this ……..

I very nearly gave up and almost accepted that there was no way I could get back on track with my life but something kept me searching until I found Hypnotherapy and TCT and my life changed in an instant….

You may doubt the possibility of this but when we conversationally work together to and work with the brain then everything turns into possibilities of change.

My clients have changed their lives in one session in more than 90% of the cases. Even with severe physical and psychological trauma.

Less than 10% needed a follow-up talk, or a few more tools in a second session.

I gurantee you will feel the changes and there is only one catch: You will be riding the wave of euphoria when you experience this

Book your FREE 20 minute Strategy session TODAY and Break the Pattern | Change the Behaviour | Live Your Best Life​​

FeelING Overwhelmed

If you’re alive it the world right now, it’s likely you have felt overwhelmed at some point. Probably now more than ever?

The feeling of overwhelm can stop you in your tracks and can be debilitating if you let it spin out of control BUT withproper focus and by taking simple action steps, you can usually resolve most of the overwhelm and negative feelings.

Most of us are prone to worrying and negativity and then we do things to make ourselves feel better but this doesn’t solve the issue, it is just a temporary avoidance strategy.  Take these steps to create a plan and go from feeling overwhelmed to feeling calm and peaceful again:

1.  Identify what you do have control over and what you don’t: There is no point to worrying about things outside of your control.  Determine what you can control and commit to working on changing what you can.  Let go of what you can’t control.  For example you can’t control COVID19 but you can control how you react.

2.  Focus on solutions:  Now that you know what you can and can’t change, keep your attention on finding a solution. Obsessing over something you can’t change will only serve to increase your levels of anxiety and stress.

3.  Create a strategy: Make a plan to put your solution into action.  Work out what you need to do and put as much time and effort into your plan as you can. The more action you take the better your odds of overcoming your challenges.

4.  Get plenty of rest: Being overwhelmed is stressful, because of this it is important to get your rest and relax as much as possible and that doesn’t mean lying on the couch all day!  Get a good night’s sleep, practice good sleep hygiene and accomplish as much as you can during the day.

5.  Eat well: Most people’s nutrition goes out the window when they are stressed, they either stop eating or resort to eating a lot of junk food and/or drinking alcohol.  Neither is the best option for you and will not help you to deal with your situation. Maintaining good nutrition during challenging times is essential.  You can access FREE nutrition video’s here

6.  Gratitude – Remind yourself that there is good in your life: If you have a roof over your head, food on your table and a bed to sleep on you have more than the vast majority of people in the world.  Make a list of all the people and things you have in your life that you appreciate and make you happy.

7.  Exercise : cycling, running, walking, palates or yoga might be just what you, it releases endorphins that trigger positive feelings in the body so you will feel less anxious plus have an easier time getting a good night’s sleep.

8.  Celebrate Success:  Even small steps are worthy of celebration. Be proud of yourself and be excited about moving forwards, you will feel more motivated to continue and one success leads to another.

9.  Ask for help:  Just ask and see what happens, you might be surprised, most people are willing to help and support you if you just ask and worst case scenario they might say “no” in which case you won’t be any worse off.

Help can also take the form of therapy, coaching, or talking to a     friend. Get the help you need Book Your 45 Min Stress Relief Session:          https://bit.ly/2xCoBG7

Overwhelm is an emotion everyone is familiar with but if you address it and build your resilience you can focus on solutions and put your time and energy on the right things.  Worrying only makes you feel worse and makes you less able to achieve your goals.

Tend the Garden of Your Mind and you will be surprised at how many challenges you can overcome when you choose to build resilience and tackle the challenge head-on.

One way to strengthen your internal world and influence how you experience your outer circumstances is to Book Your 45 Min Stress Relief Session.  Click here to book https://bit.ly/2xCoBG7 places are LIMITED.

Stress Relief Sessions

Resources To Help you Manage Your Mind and Build Resilience.
A calm and positive mind can help you face any challenge and become more resilient in the future. Are you ready to Experience Stress Relief?

Hypnotherapy has been scientifically proven to help reduce stress, anxiety and pain.

Sign up to join me for a FREE 45 Minute Stress Relief Session plus receive a pdf on How to Boost your Energy Levels

Click here to get your FREE Stress Relief Session : https://bit.ly/3bcVCqd