Sleep Better Naturally 

There are many simple things that you can do to improve your sleep

habits, such cutting down on your caffeine intake especially at night.

Regular exercise greatly improves sleep habits. Another simple tip is to

drink a warm glass of milk (or almond milk) before bed and to make

sure your room is completely dark. Make sure you reduce your

exposure to strong lighting in the evenings. As it darkens around us at

night our bodies level of melatonin naturally increases, preparing us for

more restful sleep. Relax in the hour before bed … no computer,

bookwork, alcohol or snacking. 

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Stress Less 

There are several nutrients and herbs that can help calm an overactive

stress response, which may be hindering you from achieving your health

goals. For example, magnesium is essential for the nervous system by

supporting the appropriate functioning of your chemical messengers,

the ‘neurotransmitters’. Magnesium also produces energy, helping you resolve the fatigue that may come with being stressed. In addition, the B vitamins (often taken as a complex) work as a team with magnesium to support your nervous system as well as play a role in energy production themselves. 

A class of herbs known as ‘adaptogens’ may be helpful to increase your body’s physical and mental capacity to cope with stress. Traditional adaptogen herbs include Withania, Rehmannia and Rhodiola. If stress makes you uptight you may also need anxiolytic herbs. These help to reduce feelings of anxiety and promote more restful sleep so you can handle the challenges your day has for you more easily. Passionflower, Zizyphus, and Magnolia are all anxiolytic herbs that have been extensively studied for their mild sedative and calming effects. Try sipping on a cup of Chamomile Tea, sweetened with a little honey before bed. 

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A chronic state of stress can have widespread negative effects, such as: 

Poor digestion – reduced digestive secretions can lead to bloating, abdominal pain and reflux. 

Irregular blood sugar control – cortisol signals the release of sugars into the bloodstream in anticipation that muscles will need fuel to help you run away. These sugar spikes can lead to weight gain if the sugars are not utilised as muscle fuel and instead converted to fat. 

Hormonal imbalances – lack of libido, menstrual irregularity and fertility issues can all arise when your body switches to making stress hormones in preference to sex hormones. 

Sipping on a Peppermint tea after meals, may be beneficial for digestion. 

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Work Life Balance 

Are you heading for burnout, no time for yourself, are you starting to suffer the effects of poor sleep and poor dietary choices? Has anger and anxiety become your signature emotions … if so then it’s time to take a deep breath and smell the fresh air. 

Try walking and eating slowly. Watch your favourite show without checking social media, your phone or reading … nothing makes us feel like we have no time, then by doing several things at once. Do one thing at a time and enjoy the feeling of having started and completed that task. Change comes from you. 

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Steps to De-Stress 

Stress can be both a cause and a consequence of ill health, which is why it is so important to deal with your stress now. Not only will you feel better now, but it will benefit your health in the future. 

Some vital nutrients that may be beneficial to you in times of stress include: 

Magnesium: Stress reduces your stores of magnesium, and a low level of magnesium in the body may actually make the effects of stress worse! You need to replenish your magnesium levels to support a healthy nervous system. 

B vitamins: Help to support stress moderating brain chemicals called neurotransmitters to keep you in a good mood. B vitamins also help improve your energy levels. 

Essential fatty acids: Are an important building block for the brain and nervous system, and can help support healthy mood. 

Herbal medicine: There is an abundance of calming herbs that provide effective relief from a wide range of mood or stress symptoms. 

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Lifestyle Tips 

Implement these simple strategies every day: 

• Limit caffeine and alcohol. 

• Avoid refined carbohydrates and sugary foods. 

• Enjoy a small amount of dark chocolate. 

• Enjoy exercise and physical activity. 

• Engage in activities that make you happy. 

• Keep a diet diary – writing it down can make us more conscious of what we are really eating. 

• Try meditation – deep and conscious breathing calms your nervous system. 

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Home Remedy for Bloating 

• 1 teaspoon of Apple Cider Vinegar 

• Juice of ½ lemon 

• Pinch of Ginger 

• Pinch of Turmeric 

• 1 teaspoon of honey 

• 50mls of warm water 

Mix together and sip slowly 

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Food Sources of Magnesium 

• Nuts and seeds 

• Green leafy vegetables 

• Tofu 

• Bananas 

• Legumes 

• Some oily fish 

• Food Sources of B Vitamins 

• Brown rice 

• Eggs 

• Dark leafy greens 

• Nuts and seeds 

• Avocado 

• Bananas 

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General Health Tips 

• Eat more plant-based foods and less food like substances 

• Eat more wholefoods and less colours and numbers 

• Look at the ingredients list on the packet/jar and make sure you recognise them 

• Wait until the microwave stops beeping before opening 

• Don’t use plastic in the microwave 

• Spend more time outdoors