hormones

Sleep and the modern day body clock

Posted by | Balm Blog, Body clock, changing habits, Circadian rhythm, Health, hormones, Insomnia, Naturopathy, Sleep | No Comments

In our modern day lifestyles, our body’s desire to stick closely to a set sleep/wake time (our body clock or our circadian rhythm) is often overridden, ignored and generally abused. The fact that shift work has now been classed as a carcinogen is surely proof of the importance of working with rather than against our body clock.

There are actually circadian clocks in every organ of the body and never before have we lived so out of tune with these circadian rhythms.  There is even a term for this. It is called social jet-lag and refers to the misalignment between our biological clock and our work and social schedules. One of the main consequences is poor, broken or inadequate sleep. This then causes fatigue and anxiety and can heighten any other underlying conditions such as allergy, hormone imbalance ad weight gain.

The way to manipulate our body back into a regular rhythm and improve sleep is to provide our body systems with the right cues at the right time to encourage the body into a strong, regular rhythm where all organs are in tune.

One of the biggest cues our body clock responds to is light and dark cues.  Because we now expose ourselves to so much unnatural light late into the evening (lights, television, computers, phones etc) we confuse our body clock and force it backwards. These lights inhibit the production of melatonin which is important for sleep initiation. Many people find themselves laying there wide awake when they first get into bed, but then struggle to wake up when the alarm goes off. These people may believe themselves to be natural night owls when in reality they have just confused their body clocks. The best way to combat this is to keep lights turned down and switch televisions, computers and phones off at least an hour before you want to get to sleep. If that’s not possible, you can get devices or glasses to block the stimulating blue light emitted by these devices.

Another strong cue used by the body to set our internal clock is eating and fasting. It is recommended to keep your eating to a 10-12 hour window during the day. There is a close relationship between the gut microbiome and the circadian clock and so eating late at night will confuse our sleep/wake rhythm. This disruption then contributes further to weight gain meaning that the timing of your calorie intake contributes to obesity beyond the simple fact that you consumed extra calories.

Activity and inactivity are also strong cues for circadian rhythms. If you find you have to drag yourself through your morning, exercising first thing on a regular basis can convince the body that early morning is wake up time. Similarly, exercising late into the evening  disrupts the body’s wind down and can make for a poor sleep followed by a tired, sluggish day.

Keep in mind that your body prefers to be in a strong, regular pattern and you can manipulate this by giving your body awake time cues during the morning and day with sunshine, activity and healthy food.  Then use slow down cues at night with lowered light, less activity and stop eating well before bed time.

Body temperature also follows a circadian rhythm and having a warm bath or shower before bed can also help initiate sleep as the drop in body temperature following the warm shower is another trigger for the body to fall asleep.

Contact me if you’d like a copy of my sleep tips handout.

Detoxification – is it necessary?

Posted by | Balm Blog, Detox, Detoxification, Diet, Digestion, Fat, Health, hormones, IBS, IBS, Naturopathy, Weight Gain, Weight Loss | No Comments

Our bodies are busily detoxifying all the time, so is it really necessary to do a detox? The answer is yes due to the dramatic changes we’ve seen over the last 100 years. Historically our detoxification processes were generally completely adequate for our needs. These days, the speed at which toxins enter our body has increased dramatically while our bodies ability to deal with these toxins is generally compromised by our modern day diet and lifestyle.

Imagine a bucket being filled with water from a tap while water escapes through a hole in the bottom of the bucket. If the tap is turned up and the hole is slightly blocked the bucket will soon fill.

Now imagine the bucket is your body and the tap represents toxins entering your body (via the mouth, your skin and your lungs). The hole in the bucket represents your body’s detoxification processes. Just as the bucket fills, your body soon becomes overwhelmed with a build up of toxins. This can be expressed as fatigue, headaches, body aches and pains, poor immunity, digestive issues, mood disorders and hormone balance issues.

A good detox program aims to not only unblock the hole in the bucket, but to also turn down the tap.

Just some of the benefits of a good periodic detox include:

  • It can reset your appetite, decreasing sugar cravings and assist weight loss
  • Happy, healthier, glowing skin
  • Lots more energy
  • Better sleep
  • Better moods
  • Less colds and flues
  • Better concentration and motivation
  • Better digestive processes (less bloating, discomfort, nausea

Balm offers a number of detoxification programs and packages, including the program offered through Metagencis.

Click the links below to check out the various detox packages available from Balm.

2 Visit Personalized Detoxification Program

4 Week Detox Kits

Recent Successes at Balm

Posted by | Balm Blog, Blog, Blood tests, Colds and flu, Diet, Health, hormones, Naturopathy, Supplements | No Comments

Here at Balm Naturopathy we believe in celebrating our successes. Below are a couple of success stories that have emerged from the last month.

Rising PSA Levels

Prostrate problems are of concern to all men. Two of the main issues are benign prostatic hyperplasia (BPH), which occurs in 90% of men over the age of 70, and prostate cancer which kills thousands of men every year.

The symptoms of BPH and prostate cancer include frequent, difficult or painful urination, slow, interrupted flow and blood in urine or semen. Ignoring these symptoms can be dangerous and Balm always recommends a visit to your doctor to have such symptoms explored medically. The good news is there is much that can be done naturally to improve prostate health and lower cancer risk.

Recently a 76 year old male presented to Balm Natural Health with rising PSA levels after having had a prostatectomy a few years ago. This was the last thing he expected after such a procedure. The client wanted to ensure he was doing everything he needed to decrease his cancer risk and increase his general health and wellbeing.

After 2 months of treatment focusing on diet and supplements to increase antioxidant intake, improve prostate health and an increase in exercise, his next PSA reading had reduced from 0.11 to 0.06.

The client is very pleased and is continuing to follow the recommendations and supplements prescribed and will continue with ongoing monitoring of PSA levels to ensure he remains on the right track.

Frequent colds, sinusitis and antibiotic use

So many people find they get every cold and flu going around and can’t seem to get through a single season without having to resort to antibiotics at lease 2 or 3 times. Antibiotics have a very detrimental effect on the microbiome oThumbs up man - picturef the gut and this can actually have a lasting negative effect on the body’s immunity. Much of our immunity originates in the gut and when gut health is suboptimal, this opens the body up to all sorts of immune issues such as infection, allergy and autoimmune issues. Last year, a 40 year old male with a history of frequent colds, sinusitis and antibiotic treatment presented to Balm Natural Health. On average he was receiving antibiotic treatment every 1-2 months. After 8 months of treatment involving supplements to regulate his immunity, particularly via gut health, adjusting his diet, and addressing stress, he is now feeling better than ever and has not had a single cold or need for antibiotics for over 4 months.

This client has now adopted some permanent changes in his diet and lifestyle and has moved to exploring other health goals such as maximising his already raised vitality and boosting fertility with the hope of soon adding another member to his family.

Do you know someone who is constantly unwell and seems to fall victim to every cold and virus going around? Or do you know someone concerned about rising PSA levels, or anyone who has any other sort of health complaint who might need the help of Balm Naturopathy? If so, please send them the link to this blog and encourage them to book in online for a consultation.

Image courtesy of artur84 at FreeDigitalPhotos.net
Published with consent from the clients involved.