Things you can control!

If one night of poor sleep can make you feel fuzzy-headed then, what about a long-term sleep deficit? The implications can have a much wider impact on your health.

Sleep is not a luxury. if you want to live a long and healthy life, honour sleep as the crucial, powerful healer that it is, and prioritise it in your life now.

Two-thirds of adults throughout all developed nations fail to obtain enough sleep and we’ve disregarded and downplayed the most fundamentally important aspect of our health foundation.

Sleep is often overlooked, yet it’s critically important in achieving hormonal balance, supporting detoxification, weight-loss, brain function, heart balance, DNA repair (or damage), and lots more. YES even weight-loss.

That's why sleep is non-negotiable when it comes to restoring health. Sleep is not a luxury. if you want to live a long and healthy life, honour sleep as the crucial, powerful healer that it is, and prioritise it in your life now.

Two-thirds of adults throughout all developed nations fail to obtain enough sleep and we’ve disregarded and downplayed the most fundamentally important aspect of our health foundation.

Sleep is often overlooked, yet it’s critically important in achieving hormonal balance, supporting detoxification, weight-loss, brain function, heart balance, DNA repair (or damage), and lots more. YES even weight-loss.

That's why sleep is non-negotiable when it comes to restoring health. 

Step 1 & 2: Sleep Disrupters You CAN Control

There're a number of ways insomnia or poor-quality sleep can manifest – maybe you can’t fall asleep, or you wake up multiple times or always at the same time - like 3am, you don't wake up refreshed, hot flushes at night, restless leg and so on…..

How Poor Sleep Affects You 

If you’ve been pushing your sleep issues onto the back burner then maybe it’s time to rethink this. In the long run, the consequences of sleep loss can be dire to your health. 

We know what a bad night’s sleep does to your physical appearance - dark circles and bags under your eyes but what’s far more important than this is the connection to more serious health conditions such as:-

 - Heart disease & stroke
 - Psychological issues - lack of motivation, low mood & depression
 - Hormonal balance
 - Suppresses your immune function
 - Regulating your appetite - weight gain/obesity
 - Brain function - memory, focus & creativity

You might be thinking that this only applies to workaholics or new moms, or people with chronic insomnia.

Just ONE hour of lost sleep will take you 4 days to fully recover. In a 2016 study looking at factors that aged the skin, participants with sleep loss looked “markedly less healthy, less attractive, and more tired.” 

In a 2017 study it was found that approximately seven hours per night is optimal for the health and functioning of most adults. However, there may be differences based on your age, gender, health, activity level, and genetic makeup.

Causes of Poor Sleep Can Be Multi-Factorial

When it comes to addressing your sleep issues there are several factors that could be the underlying cause that you need to consider including: -

• lifestyle modifications (circadian rhythm)
• blood sugar issues
• poor detoxification (liver, gut)
• hormonal imbalances
• EMF
• nutritional deficiencies
• hormonal factors
• and  there are also the psychological & emotional factors that play a part – thoughts, worry’s, so on.

STEP 1: ADDRESS SLEEP DISRUPTORS  YOU CAN CONTROL - NOW

• Avoid Caffeine and sugar later in the day, they keep you awake at night and make it difficult to fall asleep in the first place. 
• Alcohol - higher alcohol intake results in increased sleep disruption, lowers quality of sleep, and shortens sleep duration.
• Spicy and acidic foods — For some people, spicy foods can cause indigestion and reflux.
• Stress — The more cortisol and adrenaline your body produces in the day, the more likely your circadian rhythm will become dysregulated.
• Good sleep hygiene - Set your sleep schedule and follow a nightly routine, with the right sleep environment. Turn off any blue lights, 
• Be physically active during the day.

STEP 2: YOUR BODY’S NATURAL OR CIRCADIAN RHYTHM

Circadian rhythms or your body’s internal body clock, includes the production of hormones that regulate sleep, hunger, and metabolism, over a 24-hour pattern loosely based on light availability. Ultimately, theses hormones influence your weight, performance, and susceptibility to disease.

When and how much you sleep, what you eat, movement all affect your health and are linked to these rhythms.

A key driver of your circadian rhythms is - MELATONIN - a hormone produced primarily in the pineal gland of the brain, peaking one hour into sleep and ebbing two hours after waking. 

Our modern lifestyle, the constant presence of blue light has resulted in us getting out of synch with our body’s and the earths daily rhythms. 

Dimming lights and cutting back on the use of blue light from devices in the evening allows your melatonin to rise naturally, so you can fall asleep.

1. Go to bed by 10pm – sleeping earlier is profoundly healing, aligns your awake/sleep cycles with the natural rhythms of the earth and can be a life-changing experience. 
   
   
2. Get bright light for 30 minutes in the first 30 minutes on waking. Bright light (ideally sunlight) is critical to set your circadian rhythm. In addition to this go outdoors, throughout the day to instantly boost energy. 

3. Block out blue light from household light bulbs, TVs, computers, Phones after sunset. After the sun goes down, you want to minimise or eliminate your exposure to blue light. Wear blue-blocking glasses. 

4. Darkness at Night While You Sleep block out all light from outside, even a tiny amount of light (like 5 lux) can impact your circadian rhythm.
This amount is the amount of ambient light from streetlights. Use a sleep mask. Turn off all light sources, even red ones anywhere in your home.

5. Fast For At Least 3 Hours Before Bed Eat at least 3 hours before bed. Remember the benefits of autophagy. If you’re hungry before bed increase calories during the day to prevent waking up or hunger before bed. Waking up in the night hungry or anxious can be a sign of poor blood sugar control.

6. Time Most of Your Daily Activity During Daylight Hours. Don’t exercise at least 4 hours before. Workout during daylight hours. Movement and activity are synergistic with other triggers - light, temperature, and meal + nutrient timing. It amplifies the circadian signal. 

7. Get Your Temperature Right. Research indicates that temperature plays an important role in circadian signalling. Colder temperatures, signal it’s night time and trigger sleepiness. Warmer temperatures in the morning trigger wakefulness. Paradoxically, cold in the morning can switch on your body’s heater. Heat in the late evening from a bath/shower can cause a drop in temperature that triggers sleep. 

8. Start Your Day With Movement. Cyclic AMP is an important cellular signalling molecule that resets your circadian rhythm and tells your brain that it’s daytime (it works synergistically with light, temperature, and food). The best way to trigger cAMP is EXERCISE and movement. Walking outside, yoga, pilates, etc. ... or intense exercise also works for those who are capable of that. 

9. Use Sound To Entrain Circadian Rhythm. The sound of birds in the morning can influence your circadian rhythms. Wake up with a gentle soothing noise or sounds of birds. Then shift into music that energises you. Conversely, at night, in the few hours before bed, keep the volume of any noise (TV, computer, conversation, etc.) relatively low. There is research behind this! 

10. Have a Routine Try do things at the same time each day, like getting up, eating and exercising.This entrains the nervous system, brain and biology for good circadian rhythm signalling.

Conclusion

There’s many reasons for your poor sleep, and it’s critical to know the root cause behind the symptoms so that we can address it and ensure you have a good nights sleep.

There are myriad factors that affect your immune system. The changing of seasons, your busy routines, and pollution are just a few examples of factors that lead to lower immunity, colds, flu, and allergies. When combined with poor choices that we make in terms of our diet, activity level, and prioritising our health, suffering from diseases and viral infections becomes inevitable.

However, there are just as many ways that we can boost our immune system to keep the illnesses and diseases at bay. They’re easy to adopt and may help you a great deal in boosting your immune system and staying healthier for longer.

The best approach to getting and maintaining a strong immune system is by consistently making great choices for your body and mind throughout the year.

As a result, when the seasons change or stress takes over, you’ll be ready with a strong immune system to fight off all such problems. In this blog, we provide you with seven easy and natural ways to boost your immunity and gain more energy and vitality to lead a better life.

1. ADD GREENS TO YOUR MEALS DAILY

Green vegetables are a source of protein; chlorophyll; many essential minerals like magnesium, iron, calcium and potassium; vitamins C, K, E and many of the B vitamins; and are loaded with antioxidants.  

 These nutrients make leafy greens incredible at detoxification, blood purification, and boosting immunity. Try to add as many green vegetables to your daily diet as possible. 

 SOME OF THE MOST BENEFICIAL GREEN VEGETABLES INCLUDE THE FOLLOWING:

Watercress, Spinach, Kale, Lettuce, Beet greens, Rocket/arugula, Collards, Chard, Mustard greens

Fresh herbs like parsley, mint, cilantro, basil

 3 Ways to Add Greens to your Daily Diet

SALAD: Eat a delicious salad. You can fill a large bowl with various greens you love and add some of your favorite raw or cooked vegetables. Top this with a healthy dressing to enjoy the salad. 

 SMOOTHIE: Add leafy greens to your juice or smoothie. Blend fruits, water, and vegetables together to make a healthy green smoothie that will work wonders for boosting your immune system.

 COOKED: Steam, stir-fry, or sauté the greens with whatever vegetable you are making and top it with a marinara sauce or lemon juice.

 Adding greens to your daily diet in the ways described above can help you load your body with all the nutrients it requires to function properly and boost your immune system with much-needed antioxidants.

2. ADD GREEN VEGETABLE JUICES TO YOUR DAILY DIET

One of the major benefits that green juices provide is due to the chlorophyll, which is a very important protein compound that acts as a cell stimulator, rejuvenator, cleanser, internal healer, and much more. Studies have proven that chlorophyll is converted into hemoglobin by our body, thereby enriching the blood.

 Health Benefits of Chlorophyll

The power of sunshine in chlorophyll is wonderfully cleansing in the body. The greener the leaves, the more concentrated the amount of chlorophyll.

• Increases hemoglobin in the blood.
• Has detoxification effect.
• Eliminates blood sugar problems.
• Reduces body odours.
• Works as an antiseptic in wounds and speeding up the healing process.
• Reduces inflammatory troubles and pain related to it.
• Improves bowel movement.

Other Important Ingredients present in Green Juices

Other important ingredients of green vegetable juices are important nutrients such as iron, magnesium, phosphorus, potassium, sodium, and live enzymes. 

 They also provide vitamin A, vitamin B-complex, and vitamins C, E, and K. 

Green juices provide you with unimaginable benefits. Their ingredients are absorbed on the cellular level and do not burden the digestive system. While traveling down the digestive tract, these juices cleanse everything from fungus, bacteria, parasites and yeast to toxic materials found in the blood. Enjoy green juice daily to maximise your benefits from them and boost your immune system.

3. AVOID REFINED SUGAR AND PROCESSED FOODS

Refined sugar and processed food can be harmful to your health, as they have been linked to serious diseases like cancer and heart diseases. Sugar is addictive because it triggers the happy hormone. 

TO ENJOY GOOD HEALTH AND AVOID THESE PITFALLS, A LIST OF TIPS TO HELP YOU KICK THE REFINED SUGAR AND PROCESSED FOOD HABITS.

 GET MOTIVATED: To get yourself motivated about quitting the bad habit of refined sugar and processed food, read some books or topics that might help you. For more assistance then grab the guide on how to End Sugar Cravings  

 AVOID DRINKING ANY FORM OF FIZZY, SUGARY, SWEETENED DRINKS: The amount of sweetener in soft drinks is very high. Dropping the soft drinks eliminates the bad habit instantly. 

 DON’T EAT OR BUY PACKAGED FOODS: Try to make your own snacks at home, such as biltong, fruit, nuts or seeds, to name a few healthy options.

 CHOOSE WISELY WHILE EATING OUT: Sugar is hidden in many dishes at restaurants; try to stick to grilled chicken/fish/meat and salads or roasted vegetables.

 EAT A BALANCED DIET CONCENTRATED IN PROTEIN AND VEGETABLES: Removing sugar and refined food is not enough; If you add more vegetables and proteins to your diet, you will notice that you feel much better and don’t get the craving for sugar as much. 

 DEAL WITH CRAVINGS: You might get some serious cravings for sugary foods once you try to leave it behind for the better. Try fending off such cravings by having a fermented food or drink such as homemade sauerkraut, coconut kefir, or kombucha. The sourness of these foods can negate the effect of sugar cravings and provides the body with healthy probiotics to reduce cravings and boost the immune system.

 GO HAVE FUN: Find other great distractions to avoid unhealthy foods like taking your kids to the park, reading a good book, or enjoying nature. Start enjoying life without sugar.

4. ADD IMMUNITY- BOOSTING MEDICINAL MUSHROOM 

Medicinal mushrooms are the new superfood that helps improve the immune system. They can be used as dried mushrooms, whole or in powdered form, and brewed in hot water to drink as a tea. 

 There is nothing new in using mushrooms to improve health; they have been used to promote health and vitality for thousands of years in Eastern cultures, Russia, North America, and Canada.  Mushrooms such as reishi and chaga can be taken as a  tea to promote good health and boost your immune system. 

WHY DRINK MUSHROOMS?

Mushrooms, also known as "medicinal mushrooms", are "adaptogens.” Adaptogens are plant immune modulators that can balance the immune system and improve health. 

 Mushrooms have better bioavailability when brewed as a tea, as the hot water improves extraction of the immune activating beta-glucans.

 When choosing your mushroom tea, look for organic mushroom with less pesticides and heavy metals from the environment.

 Reishi - is known as the "Queen Healer", the mushroom of immortality in Chinese medicine. It’s the most famous of the healing mushrooms and is a true adaptogen. It is believed to promote calmness and centeredness.

There are six types of reishi, among which red reishi is the most potent. The mushroom has a distinct bitter flavor due to the large amount of triterpenes, the compounds that contain antioxidant and anti-cancer properties. Reishi is famous for its anti-inflammatory and anti-viral properties. It improves circulation, lowers cholesterol, lowers blood pressure, blood sugar, and more. Unlike other mushrooms, reishi can grow on both dead and living trees.

 Chaga  - also known as the “King of Plants” because it contains beta-glucans, compounds which help the body fight diseases. It is often used to alleviate upset stomachs, hunger, fatigue, and to increase energy. 

Chaga can both quiet and activate your immune system and encourages the internal balance. An over-active immune system tends to create skin disorders, allergies, asthma, and autoimmune disorders, so it is important to calm it down.  

Chaga helps to eliminate toxins, has anti-viral abilities, stimulates the central nervous system, and has a high level of antioxidants. Wild Chaga is found on trees that are at least 40 years old, and it takes between three to five years for the fungus to reach maturity before harvesting. Chaga quality and potency depend upon the conditions in which it grew. The best Chaga grows in harsh climates.

5. FOCUS ON YOUR BREATHE

Immune systems are affected both by negative thought processes and stress. Our lives begin and end with the breath and, in between these two moments of birth and death, most of us will take countless breaths but rarely give it a moment's notice.

Scientists have observed that animals know how to shake off the stress of life-threatening situations by proper breathing to bring themselves back to a relaxed state. This ability to maintain balance is an intuitive trait for both animals and humans. However, humans have suppressed this ability and have become unable to maintain the equilibrium due to the modern lifestyle, which includes unnatural living conditions, high stress, environmental pollutants, and poor quality of food. 

We are under constant siege of recurring health and emotional issues which constantly obstruct the quality of life. Traumas such as emotional neglect, violent abuse, or physical injury have made us forget our instinctive selves. 

Usually, the breath is the first physiological response to being affected by trauma, but the change in breathing patterns is rarely noticed. Breathing has the ability to, deeply calm the mind and body by bringing a sense of peace and tranquility to whatever you are dealing with. Take some time out from your daily routine to breathe deeply and do so in a fresh, natural environment to enable the inhalation of fresh air and maximise the benefits.

• Helps to reduce stress responses by the regulation of the nervous system which starves the energy from the healthy immune system and doesn't let it function properly.
• Increases vital energy and helps the body in the constant process of self-healing and detoxification.
• Accelerates the regeneration of tissues by helping the regenerative systems of the body to heal/regenerate.
• Speeds up the recovery process from trauma and disease.

6. SLEEP AND REST

Our body needs regular sleep and rest so that it can perform at its best and fend off any illnesses and symptoms that come its way. The aim should be to get at least seven hours of sleep every night with a regular sleep pattern. This helps to create a regular cycle for the body to help restore, rejuvenate, and improve the immune system and make it stronger. Taking a brief nap during the day can help to switch your mind off and relax which leads to strengthening and balancing of the immune system.

Research has shown that there is a direct link between sleep and the immune system. One of the consequences of sleep deprivation is a weakening of the immune system which leaves us unprotected when the next virus comes to attack and we are more prone to fall ill. Getting enough sleep holds the key to staying healthy and making the immune system stronger. 

Research has shown that even a small amount of sleep loss can trigger an immune system response in the body that increases inflammation which may cause tissue damage. And, it may also lead to a further linkage between sleep problems and increased risks for diseases like diabetes, arthritis, heart disease, obesity, and specific cancers.

 The reason that our immune system functioning is so closely tied to our sleep is that certain disease-fighting substances are released or created when we sleep.  Our bodies need these hormones, proteins, and chemicals to fight off diseases and infections. But sleep deprivation decreases the production of these substances, leaving us more susceptible to each new virus and bacteria that comes our way. This may lead us to be sick for longer periods of time as our bodies lack the resources to fight back the enemies. 

Different phases of sleep are helpful for different functions within our bodies.  The first and second phases of sleep help to settle in, which results in rhythmic breathing and a lowered body temperature.  The third and fourth stages involve the restoration process of the body. During these phases, the muscles relax and the blood supply increases.  The body uses this time to repair tissue damage and grow new tissue. In this way, important hormones are released and our energy levels increases. These last two stages play a critical role in maintaining a healthy immune system and any sleep disturbance in them may have a direct impact on health.

 Consistency is the key to good sleep hygiene and boosting our immune systems. Be careful not to oversleep as too much sleep is not good for us either.  Adults who oversleep or sleep 10 hours a night regularly may be at a higher risk for some diseases and medical conditions.

 The bottom line is that sleep is essential for our body to remain healthy.  Getting a good night’s sleep keeps us alert, active, and in good health during cold and flu season and all year long.

7. EXERCISE & MOVE DAILY

The last—but most certainly not the least—effective way to boost the immune system is to engage in regular exercise or physical activity. Physical exertion helps to decrease the chances of developing heart disease. It also keeps bones healthy and strong.

Physical activity helps flush bacteria out of the lungs and airways, greatly reducing the chances of getting cold, flu or other viral illnesses.

Exercise also helps to bring changes in antibodies and white blood cells (WBC), the body's immune system cells that fight diseases. These proactive antibodies, or WBCs, circulate more rapidly and detect illnesses earlier than they might have before. 

 The slight rise in the body temperature during and after we exercise helps to prevent bacteria from growing and aids the body in fending off infections better.

 Exercise also proves helpful in slowing down the release of stress hormones. Many diseases attack when we are stressed and vulnerable, so lower stress hormones protect from many illnesses in this way.

 The best idea is to engage in a moderate exercise routine and continue it regularly and consistently to maximize the benefits. 

• Bicycling a few times a week.
• Taking daily walks for 20 to 30 minutes.
• Going to the gym every other day.
• Playing your favorite sport regularly.

 Exercise makes us feel healthier and more energetic and helps to feel better about ourselves. Engage in regular exercise to boost your immune system and stay healthy by fending off diseases. 

 Consistently incorporating these steps into your life can produce amazing outcomes in terms of boosting your immune system. Help your immunity by following a proper diet plan that includes leafy green vegetables, which are loaded with all the nutrients required by the body to function properly. Juicing the greens also helps to get on the path to a healthier tomorrow. Another key to boosting immunity is avoiding sugars and processed foods, which may be attractive and addictive but are extremely harmful to our body and health. 

 Boost your mind, body, and soul by adding mushroom teas that are considered the superfoods of the year for their great benefits. Getting enough rest and sleep also helps to keep the body on track. Physical exertion and proper breathing are also essential and significant to maintaining your body’s health. 

Take care of yourself so you can take care of your family.

Had on-going low immunity? Want to know what to do?

If you're looking for additional, tailored support for yourself, so that you are protected against 'bad' flus and bugs, you can be prepared by supporting and strengthening your immune system beforehand. 

There are herbs and supplements for your specific needs. I can share these with you.

All consultations are available online. Email [email protected]

Your gut, aka "inside your belly", has been proven to be your bodies literal "second brain". For years, the medical world has been trying to figure out what causes our moods to change and what causes common problems that most of us face like stress, anxiety, and even depression. These are common problems, and we know they are linked to serotonin, but did you know that 95% of serotonin isn't even produced in the brain? 

Serotonin is actually produced in the gut.

What we eat is directly related to our emotional health. Our gut consists of bacteria and we need those bacteria to have a healthy balance or the rest of us will not be balanced including our mood. Your gut and your brain work together, so if one is out of balance the other will be also. 

Have you ever had an upset stomach because your mind was stressed? Well, think about it, if it works one way it works both ways. There have been many scientific studies that have linked mood problems to gut problems and vice versa. 

Is your gut balanced with good bacteria? That is the recipe for a healthy gut and a healthy mood. The best way to make sure your body has healthy bacteria for your gut is to feed your gut healthy bacteria. Some symptoms of an unhealthy gut include gas, bloating, nausea, sugar cravings, and more. 

What you may not realise is that there are many seemingly unrelated health issues (often not recognised by doctors) that are linked to your gut health, such as:-

the cause of your weight gain, eczema, acne, arthritis, allergies, autoimmune disease, rashes, chronic fatigue, mood disorders, dementia, cancer, hormone imbalances and more. 

So having a healthy gut can mean a lot more than being free of bloating or heartburn! 

 It’s absolutely crucial to your health and is connected to everything that happens in your body. Treating the ‘gut’ is where you may need to start ‘fixing’ a health problem, it’s where I always start.

 Digestive disorders are extremely common and include irritable bowel syndrome, constipation, diarrhoea, heartburn, reflux, gas, plus more…..

 Having a healthy gut is absolutely essential if you want to achieve optimum health.

 Why is your gut is so important?   

 Your entire immune system is only protected from the outside world (toxins, viruses etc.) by a very thin and fragile lining – only one cell thick. If the delicate lining of the gut is damaged and the barrier penetrated, your immune system goes onto high alert to ‘fight’ these foreign particles, this is what can make you allergic to foods, easily sick and produces inflammation.

 Your gut also has an ecosystem of its own, with billions of essential bacteria that digest food, regulate hormones, remove toxins and produce vitamins to keep you healthy. If this ecosystem goes out of balance with too many of the wrong kind of bacteria, like parasites and yeasts, you may have what is known as dysbiosis.

 Your digestive system is sometimes referred to as your second brain it’s also created out of the same type of tissue and has more neurotransmitters than your brain. Messages constantly travel back and forth between your gut-brain and the brain in your head, any disruption to these messages will affect your health.

 Neuroscience shows promising research in an area called ‘brain-gut’ interaction. indicating that our ‘gut instinct’ is a physical reality based on an intricate system of feedback, originating in the digestive region. Chronic stress (and other negative emotions like anger, anxiety and sadness) can trigger symptoms and disease in your gut.

 As Harvard researchers explain: the connection works both ways, meaning that while stress can cause gut problems, gut problems can also wreak havoc on your emotions.

 If your gut is not eliminating efficiently and if you’re not very ‘regular’ then toxins produced by your body build up and as you can imagine it’s going to impact your health.

 You may be able to change your chronic symptoms, simply by fixing your digestion.

 9 Essential Questions To Help You Get Your Gut Healthy: 

1. Are you eating enough fibre? Like vegetables, beans, nuts, seeds and whole grains.
2. Do you have any food sensitivities? These are usually caused by gluten, dairy, yeast, corn, soy and eggs.
3. Are there any irregularities in your gut? Wind, bloating, loose stools, discomfort, constipation-check for parasites, bacteria and yeast.
4. Have you had any antibiotics? You may need to repopulate your gut with good bacteria.
5. Do you need to boost your digestive enzymes? You may need digestive enzymes to convert food to what your body needs.
6. Do you need to rebalance your gut bacteria? Take probiotic supplements.
7. Do you have inflammation in your gut? You may need omega-3 to reduce any inflammation.
8. Has your gut lining been compromised? You can heal your gut lining using healing nutrients.
9. Are you often stressed or anxious?

Getting your digestion back to normal can be done and it’s essential if you want to achieve vibrant health. 

Is it possible that something like eczema starts in the gut?  Yes, if there is a leaky gut – when the one-cell lining has been compromised and food particles enter the blood stream, the body reacts as if it’s fighting foreign invaders. 

Possible solutions – take probiotics and glutamine to rebalance the ecosystem and heal the lining of the digestive system, this will prevent food particles from going where they shouldn’t. 

Probiotics can be in pill form, or you can get them right through your diet. Excellent sources of probiotics include kefir and fermented or cultured foods and beverages. 

 Keeping a healthy gut in check will help you to digest food properly, absorb vital nutrients, and maintain a healthy state of mind aka your mood. 

 What steps have you taken to fix your digestion? How have they worked? Work on the inner tube of your body using the steps above and watch as your symptoms stat to disappear.

As a Naturopath I can help you address your digestive issues that may be affecting the quality of your life, formulating a personalised treatment plan to suit each person depending on their needs. 

To get the support you need to manage your weight, hormones, skin, digestive issues, stress, anxiety or energy levels please contact [email protected]

You can make use of my Complimentary 15 minute phone call to get your questions answered.

This is one of the systems in your body that doesn’t get enough attention and it’s function is so critical - that’s your lymphatic system. 

This expansive system travels throughout your body to remove waste from every cell while helping to regulate your immune system. That is always a big deal!

 These are some of the signs you’re lymph needs more support and is congested:-

What is your lymphatic system?

It includes a complex network of vessels, ducts, lymph nodes, the spleen, the thymus, the adenoids, and the tonsils. While your circulatory system takes nutrients to all your tissues, the lymphatic system helps get rid your body’s toxins and waste.

Stagnant lymph flow leads to waste and toxin build-up, weakening your immunity and may lead to variety of health issues. Your lymph is also full of white blood cells to help fight infection, and it's critical for strong immunity.

Your lymph needs to flow freely like a river

The lymph tackles toxins that are introduced to the body from both external means (food, air, personal care products, water) as well as internal ones (damaged proteins and cellular/metabolic waste), making it a key detoxification pathway. Once the toxins enter the bloodstream, they are purified through the largest lymphatic tissue in the body, the spleen.

 Your diet can affect your lymph and essentially ‘clog’ it up. Certain foods are what we refer to as mucus causing and don’t do your immune system any good. These foods, and it’s different for different people, can cause you to look more swollen, you can be fit and slim and still have saggy skin over your kneecaps and below your bra. This is your body holding onto toxins, when your lymph is clogged and not flowing freely.

What you don’t eliminate you’ll accumulate ... and where does it go?

Of all the body's 7 channels of elimination: the liver, lungs, colon, kidneys, blood, skin, and lymphatic system, the lymph is the most critical. It represents 75% of your total body volume and is made up of about 95% water, your blood accounts for 25% of your body's fluids. 

Most of us don’t realise that the spleen is our main immune defense, fighting infection, holding a reserve of red and white blood cells and destroying worn-out red blood cells in the body.

If you’re taking care of your lymphatic system, you may also start to notice that you retain less water/ lose weight, fewer aches/ pains, your skin clears up, and you’ll have more energy.

 What are all the functions of your lymph fluid?

• Filters bacteria, foreign materials, toxins and harmful substances
• Drains excess fluid from tissues and cells into the bloodstream to prevent water retention, swelling & inflammation
• Transports proteins back into the blood supply
• Produces antibodies to fight bacteria
• Absorbs fat from intestines and transports it back to the liver

How does your lymph get congested?

Chronic stress - when you are under stress, your body creates stress-fighting hormones and inflammation. When your body is fighting inflammation and pathogens, your body is creating more and more white blood cells to counteract this. As a result, your lymph nodes can start filling up, backing up the whole lymph system, and create swelling.

Digestive imbalances - may irritate the intestinal villi, most of your lymphatic system surrounds your gut with the Gut Associated Lymphatic Tissues (GALT). Hence your gut health and the health of the intestinal villi is essential for lymph flow, detoxification, and immunity.

Nutrient deficiencies – such as iodine, magnesium and vitamin C are important to mitigate the harmful effects of environmental toxins and to support your lymph system in protecting your body. 

Dehydration and a of lack physical activity can result in lymph fluid slowing down. Your lymph system relies on pressure from muscle movement and breathing to move fluids around. Lacking this pressure due to a sedentary lifestyle or chronic dehydration may slow and congest your lymph system.

 How does the lymph system work?

It moves slowly like a sloth. The lymph fluids (which collect cellular wastes) flow to the lymph vessels, and then on to the lymph nodes and then on to the body's eliminative organs (kidneys, colon, lungs and skin) for the elimination of wastes. 

What are lymph nodes? 

Your body has 600-700 lymph nodes throughout your body i.e. tonsils, adenoids and appendix. All cellular wastes and damaged cells must go into the lymph nodes where they are broken down and neutralised before they are eliminated. 

What are the physical symptoms of accumulated cellular acid wastes? 

 A clogged lymphatic system could lead to - cellulite, oedema (fluid retention), chronic pain, sinusitis, swollen glands, eczema, arthritis, sinus and ear infections; throat problems, colds and pneumonia.

 If you are experiencing symptoms of lymph congestion, you may benefit from trying some natural ways to stimulate your lymph system. Here are nine ways to help boost a healthy lymph flow. 

 1. Exercise and move.

Your lymphatic system doesn't have a pump, so it absolutely needs movement in the form of exercise to get it going. Unlike the circulatory system, which depends on your heart, the. You may have noticed that your legs are more swollen if you sit all the time - that's your lymph. 

 Get up, move, and stretch. One of my favourite ways and it’s so beneficial for your lymph system is to use a rebounder. I wrote an article on this – you can read about it here. 

2. Try deep breathing.

A great way to move your lymph is deep, slow breathing. The lymph collectors are sitting right under the sternum, do some breathing exercises every day. Deep breathing can promote intrathoracic pressure to improve the oxygen supply to your cells. 

 Your rib cage is a major lymphatic pump that is necessary for healthy lymphatic flow. Try yoga, breathe work and aerobic exercise.

 3. Alkalise

Living an acidic lifestyle is the biggest contributor to a stagnant, dehydrated lymphatic system. Start your day with a glass of warm lemon water immediately after waking. This helps to clear your digestive tract of any stagnation, that has accumulated overnight, it will also alkalise your system. Lemons are alkaline!

An acidic lifestyle includes eating acidic foods - processed, dairy, animal proteins, fried foods, coffee, alcohol, soda, energy and sports drinks. Other acidic lifestyle contributors are smoking, drugs and emotional stresses. 

When you stop eating acidic, mucus-forming foods and start cleaning your body out with alkaline, whole living foods you will have a more robust internal environment which will improve your immune system so you will not be as susceptible to infections.

Going on an elimination diet in which you focus on gluten-free grains (quinoa, millet, amaranth, buckwheat), seeds (pumpkin, sunflower, sesame), and fresh organic vegetables and fruits will help you detox and clean out your lymphatic system in just two to three months.

4. Hydrate. 

Proper hydration improves your skin’s health and helps reduce the appearance of cellulite, wrinkles, and blemishes. 

4. Dry Skin Brushing.

Dry brushing your body before you go in the shower! Sounds odd I know, but it gets your circulation going and removes dead skin cells with toxins that clog the lymph. It will leave your skin soft, renewed, and invigorated. 

This simple technique has been around for more than 5,000 years, making it one of the longest-standing traditions for natural health. Ayurvedic practitioners sometimes refer to it as garshana, and it is often used to promote better blood circulation at the start of the day. 

The simple act of pampering your skin with a natural bristle body brush takes only a few minutes, but it helps with many different conditions by: 

Moving lymph, Increasing energy, Improving cellulite and supporting the body’s ability to detox

7. Take hot baths.

 Fill a steaming bathtub with two cups of Epsom salt (make sure there are no added ingredients like artificial fragrances, flavours, or colours) and a half-cup of baking soda—this is very detoxifying and supplies your body with magnesium—it also helps with deep sleep! 

It also assists the lymph with clearing out toxins and rejuvenating cells.

 8. Use essential oils.

 Essential oils are great to use in the bath or massage on the legs and arms mixed with calendula oil or St. John's wort oil. Calendula is great for breaking up lymph stagnation—the massage oil or drinking the tea.

 It's important to combine essential oils with a "carrier" oil so they can penetrate the skin. Make sure you use quality brands to ensure their purity. The brand I use for our family is doTerra,

 Here are some great essential oils for lymph cleansing in particular—blend a few drops with a carrier oil like jojoba oil and rub in the inner and outer thigh, around the knees, near the armpits, and on the abdomen in a clockwise motion:

• Slim ‘n Sassy – Grapefruit Peel: provides cleansing and detoxifying benefits/ Lemon Peel: acts as a natural cleanser and aids digestion/ Peppermint leaves: helps manage hunger cravings / Ginger Root: may help support healthy digestion / Cinnamon Bark: supports healthy metabolic function
• Black pepper
• Helichrysum
• Cypress
• Lemon grass

8. Herbal Medicine

 Many herbs are effective in improving lymphatic health, by either increasing the flow of lymphatic and drainage or improving the clearance of toxins. 

 Red clover, Cleavers or goosegrass, has been used for centuries and considered one of the best tonics to stimulate and help drain the lymphatic system. 

 Coming from the Ayurvedic tradition is manjistha, by detoxifying the tissue and supporting lymph flow. Bupleurum is used in traditional Chinese medicine.

 I like to make up a Herbal Tonic for clients called Lymphosise alongside other remedies.

 9. Lymphatic massage

 This is a special form of massage that specifically targets the flow of lymph in the body. It uses light pressure and rhythmic circular movements to stimulate the lymph, encouraging its movement towards the heart for the drainage of fluid and waste. 

 Lymphatic massage moves stagnant lymph back into circulation and mobilises toxins to support clearance, lessening the burden on the lymphatic system.

Conclusion

Your lymphatic system is crucial for your immune system and for protecting you from inflammation and illness. If your lymphatic system is congested, it cannot protect you effectively and makes you prone to infections and disease. 

 Better lymphatic flow to tissues, gets more nutrients to your cells and increasing the regenerative and healing ability of your body. 

 Remember: What you do not eliminate you will accumulate so you must move your lymph! 

 Try these tips for two to three months for a full lymph clearing and a whole new level of health, energy, and radiance.

To get you on track with a healthy diet try the 3 day easy to follow meal plan designed to give your digestive system a break.