Really proud and excited to be shortlisted for the Kent Women in Business Awards for the WOMEN’S CHAMPION AWARD category
My Misison is to help entreprenurial women who have health issues and lack self confidence which are holding them back from having the impact and life they want and deserve and by giving them simple, easy and quick tools and techinques they can overcome this, become the best version of themselves and make a bigger impact and so I am very proud to be shortlised for this award amongst other amazing business women.
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.
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.
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
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.
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 😉
Shared from : http://ieblog.synergyworldwide.com/2020/04/revitalize-your-morning-routine.html
The way you start your morning impacts the quality of your day. If you start out feeling stressed and anxious rather than rejuvenated, it may be a sign that you need to update your morning routine. Finding a routine that works for you can provide the boost you need to conquer the day ahead.
Follow these quick tips to make the most out of your mornings:
A Healthy Breakfast
Eating breakfast is part of many people’s morning routines. If you love to start your day with a meal, start it off right – with a good and healthy breakfast. For a perfectly balanced, easy and delicious breakfast try our SLMsmart Meal Replacement or Biome Shake. Keep in mind that each person has different caloric and general needs. It is essential that you customize your routine and foods to suit your needs. This will help you stick to your routine and reach your goals.
Start the Day with Exercise
First things first. Before beginning your morning exercise routine, rev up with ProArgi-9+ or e9. And remember, you don’t have to go for a 5-mile run every morning to boost your energy levels. Starting the morning with 20 minutes of yoga is all your body needs to re-energize upon waking from a good night’s sleep. Yoga is especially beneficial because it gets your heart rate up while simultaneously improving your flexibility, posture, balance, muscle tone, and endurance. Yoga is accessible to everyone, and with various levels of difficulty, everyone can find a yoga routine that works for them.
Read or Write
Before you begin with your daily tasks, sit down for a few minutes and write your thoughts and goals in a journal. Journal writing can help unload some of your stresses and ease your mind. Writing for just 10 minutes in the morning can help you focus on yourself, create self-awareness, and give you the opportunity to think about how you can best capitalize on your day.
If you don’t feel like writing, take a few minutes to read a few pages of a good book. Immerse yourself in the words of others and enjoy this peaceful time alone to jump-start your brain before you start your day.
Follow a Schedule
Following a morning schedule can help you maintain organization and focus. Perhaps you start with a quick yoga session, then take a shower and get ready, followed by a healthy breakfast. The important thing about a routine isn’t necessarily the order in which you do things, but rather defining and keeping that order to streamline your mornings and start the day with productive habits.
Strengthening your immune system is important year-round, and maintaining a nutritious diet lays the foundation for optimal body functioning. We’ve made a list of top foods you can easily incorporate as part of your daily meals to help improve your health and bolster your immune system.
These fruits are loaded with vitamin C. Our bodies are unable to produce this vitamin naturally, so it’s necessary to include citrus fruits such as grapefruit, oranges, or lemons as part of a healthy diet. Vitamin C helps to build your immune system by increasing the production of white blood cells in your body. These cells are essential in protecting your body by fighting infections and illnesses.
Synergy has a wide variety of immune-boosting products—many of which include foods listed above. Each product is made with pure, potent ingredients and can ensure a steady intake of vitamins, minerals, and antioxidants. Click HERE to explore them!
Thursday 10th of October was Mental Health Day, but in fact everyday should be Mental health Day because our mental health is just as important as our physical health. Did you know that problems with mental health are one of the primary causes of the overall disease burden worldwide.
The primary method of
treatment for depression is serotonin reuptake inhibitors (SSRIs), however they
are not effective in all individuals, success rates are only about one in three
and it is not a long term solution.
Enter…… the gut. Hopefully,
it comes as no surprise that there is a connection between the gut and
the brain but you might be less familiar with the scientific studies which are
now showing that inflammation is the major driving factor of depression and
this inflammation starts in the gut.
Obesity, heart disease, diabetes, arthritis all of these and many other
illnesses are linked to inflammation in the body and they all have neurological
vagus nerve connects the brain with several parts of the gut, including the
stomach, pancreas and intestines – making the gut a very influential path to
the brain and when things go wrong, this is a channel for feelings of
depression and anxiety.
The balance of the gut microbiome is central to our
internal ecosystem impacting our digestion, our immune system and our brain
health just to name a few functions in the body that are impacted. When there is an imbalance this can bring
about even more inflammation in the brain….. so with dysregulation of the
microbiome and subsequent inflammation as a clear driving factor to depressive
symptoms, healing the gut to managing these symptoms has become crucial.
9/10 of my clients are now fully committed to healing their gut and join our 21 Day Purify Programme, if you would like to find our more click here to register for our next FREE webinar and further information. You can also get a copy of my book here. I look forward to connecting with you or I encourage you to get started on your journey to Life-Long Health it’s never too late!
I’m raising money for the British Heart Foundation’s and I’d be so grateful for your support. I’ve lost many special friends to heart and circulatory disease and sadly every day hundreds of people still lose their lives. I have been inspired by my client’s who have either had heart attacks and are now working on reducing their ongoing risk or just want to prevent and reduce their risks to heart disease.
In the U.K. alone, about 348,000 people die of cardiovascular disease.
Every 7 minutes someone in the U.K. will have a heart attack.
Together, we can make small changes every day to help prevent heart
disease. My aim is to raise awareness of this disease, and to celebrate the heart and its amazing role in the body. After all, it is your body’s hardest working muscle. Your heart deserves special care and attention!
My pledge is to raise awareness about heart disease and its effects.
Every pound helps so please give what you can to help me hit my target.