Strengthen Revive Thrive NutritionNutritionist in Cambridge, Cambridgeshire
Could your anxiety be linked to poor posture and breathing technique? When we hunch over we automatically reduce our thoracic capacity and reduce the ability to expand our lungs. Our diaphragm also gets squashed and restricted preventing you from being able to breathe deeply into your belly. This results in shallow 'chest' breathing and directly mimics what happens to our breathing when we are stressed!
Next time you feel stressed or anxious, rather than panicking further, s...it or stand up straight and take a few slow deep breaths, allowing your belly to expand rather than your chest. You'll be amazed at the difference it can make, almost instantly, to feelings of stress and worry, and even tiredness and low concentration.
This video will help you learn to breathe properly if you are struggling to use your diaphragm:
This has come up a number of times over the recent months in conversations and so I thought I'd reshare this article I wrote a few years back on the health, environmental and food chain benefits (yes benefits!) of pastured meats. Whilst I firmly believe we all need to reduce our excessive consumption of mass-produced meat products, going veggie/vegan is not necessary (or always healthy). Maintaining a regular and varied intake of mindfully sourced, pastured animal protein is, in my professional opinion, good for people and the planet.
'Ultra-processed' foods linked to obesity, but what does this mean for our health?
Processed foods are everywhere and, living in a fast-paced time-poor world, t...hey are a convenient way to stay fuelled. Eating them occasionally doesn't cause harm, and we're all aware of the government guidelines anyway, right? Sadly, it seems something isn't resonating with the population as a whole. When the latest large-scale European consumer shopping habits study reveals that an incredible 50% of our calorie intake is coming from ultra-processed foods, the balance is tipped in the wrong direction and it's time to take action.
Not only is the link between processed foods and obesity well established, but these hyper-palatable foods are displacing nutrient-dense, satiating unprocessed foods. We've decided to focus our latest blog article on addressing the drivers behind our consumption of ready prepared foods, from time restrictions and convenience, to budget, fussy kids and our darned taste buds!
Changing lifestyles and habits can be one of the most difficult things to do. Consequently, in her latest article, nutritionist Maxine Sheils details how to identify an 'ultra-processed' food from a minimally processed one, and provides a step-by step guide to help you reduce your intake today, significantly improving your overall daily nutrition, for benefits to health both short and long term.
These are crazy and exciting times - Probiotics have been shown to actually alter gene expression (whether they are switched on or off) and change the risk for obesity in both mother and baby when taken during pregnancy.
I'm seeing this more and more in people with long term, semi-unexplained and complex health issues. Unresolved trauma, that you may not even be aware exists plays a huge role in later life health and wellbeing. Although it seems scary, digging deep, going on a journey of exploration into your emotional past and opening that can of suppressed worms might be exactly what you need to start the healing process. As always, seek help and guidance so you aren't going it alone and you can make progress in a safe and supportive environment.
Looking for an excuse to reinvigorate your supplement regime? This article from the fountains of nutritional knowledge Precision Nutrition might help. Get in touch if you'd like to book a short phone consultation to discuss your unique needs.
Looking for a way to boost anti-inflammatory mechanisms in the body - you could try marijuana!! Interesting new research shows the mechanisms by which Omega-3 helps regulate inflammation and pain may also ring true for cannabis - very interesting. (P.S. I'm merely informing, not advocating!)
For all the migraine sufferers out there. This may help!
Migraine costs the UK economy around 3 billion pounds each year and over 100,000 people are absent from work and school every single day because of it. The Worl...d Health Organisation regards migraine as one of its top 20 disabling condition for women aged 15-44.
Many of our 'medical treatments' revolve around symptom suppression rather than looking for the root cause. Here are some of the strategies I have found useful to help migraine sufferers in my clinical practice.
What have you found useful in helping your migraines?
Worried about the health impact of consuming dairy? This balanced, personalised approach might help put your mind at rest.
Magnesium is a very important nutrient. Optimising levels may ease depression symptoms https://t.co/BUj8uRC7q0 via @NutraEurope
Nutrition industry must improve bioavailability measurements of nutrients https://t.co/RhJHH1Eazz via @NutraEurope
One of the cheapest, simplest and most effective things we can all do to protect and promote optimal mental health is make sure we are consuming omega-3 fats regularly. Omega-3 plays a vital role in supporting optimal brain function and structure, so is it any wonder, in a nation of non-fish lovers, we are all experiencing more brain related conditions?
Whether you prefer a delicious wild salmon fillet baked in the oven with butter and herbs, fresh olive oil soaked anchovies... on your salad or a good quality omega-3 supplement, such as those made by Igennus Healthcare Nutrition, most of us are deficient in these vital fats. Government recommendations for 1-2 portions of fish per week fall dangerously below the required levels needed for most people to achieve optimal omega-3 levels in our cells (where they do their work). As studies show regular intake is vital to keeping levels optimal, and recent research suggesting most of use need closer to a gram or EPA+DHA rather than the advised 450mg daily, we should all be upping our intake if we want to look after our bodies and brains at all stages of life.