My 3 day juice fast

I was very excited to try doing a juice fast. I have met several people who have done extended (7 days and more) juice fasts who have spoken to me about how amazing they felt-The clarity, the energy, the flat stomach. They all swear by them.

I have also been doing some research into the benefits of fasting and that we humans are designed to go through periods of fasting. It gives our digestive system a break so it can repair and heal and the latest study I read was about how your whole immune system can be rebuilt after fasting for just 3 days.

I love trying new things and experimenting on myself when it comes to health. I never feel comfortable recommending anything to my clients unless it is something I personally have tried. So I thought it cant hurt, I may as well give it a go. Worst case scenario I waste 3 days and maybe lose some weight.

After a big vegetable shop (my organic grocer sure did love me this week), and convincing my mum to join me on the adventure I was ready to begin.

Each day consisted of 5 juices. I had a template I was following but really just made up my own combos using the template as a guide. I also made sure to drink plenty of water and herbal teas. Lets just say I couldn’t venture too fat from the toilet for the 3 days. Lucky I chose a week where I didn’t have too much on.

The daily routine:

7.30am Glass of warm water with the juice of ½ lemon

8am breakfast juice

9am Green tea

10.30am morning tea juice

1pm Lunch juice

2pm Green tea

3.30pm afternoon tea juice

6.30pm Dinner juice

8pm Chamomile tea

To be honest it wasn’t as hard as I expected. After reading several blogs where people found it very challenging I was expecting the worst. I didn’t suffer from any extreme symptoms. My head was a bit groggy, especially the first day but it never developed into a headache. The second and third day I did have a bit of a stomach-ache but it certainly wasn’t present the whole time. I felt a bit hungry at times but the juices were so big and I felt so full of fluid that the hunger was short lived. I also expected to not sleep very well as in the past I have never slept well on an empty stomach but I was feeling quite exhausted and really had no trouble in the sleeping department. The chamomile tea and Epsom salt baths I was having before dinner probably aided too.

I think I felt the best on the second day, which may have been because I was busy and distracted that day. I felt quite energetic and positive. The third day I was feeling a little irritable but certainly not as bad as I expected.

What I found the most challenging was my thoughts. The fact that I couldn’t eat food meant that I was constantly thinking about it. Although I wasn’t that hungry, food was always on my mind. It certainly didn’t help that my husband decided to enjoy food that we don’t normally have at home and bring home a pizza for dinner. I think the mind games we play with ourselves are always our biggest challenges.

The other challenge was all the preparation. It took about half an hour to cut the veggies, make the juices and wash the juicer. Doing this 5 times a day became a bit tedious. By the third day I had simply had enough of the juicing!

I didn’t quite experience the huge positive effects others had spoken to me about but I think 3 days probably wasn’t long enough to really feel light, free and clear. It was just long enough to give my body a nice break and recharge. It will be interesting to see how I feel over the next few days but today I still feel a bit tired. I definitely do feel lighter in my stomach (I lost about 1.5kgs) and not as foggy in the head. I am truly glad I gave it a go, especially since it is spring. A little internal spring-cleaning J. I could see myself doing it again and possibly for even longer next time!

I certainly do advocate doing some for of detoxification at least once a year and think spring is the perfect time. The juice fast is just one of many ways to aid the body’s natural detoxification pathway which is so important in our society where we are constantly bombarded with toxins and pollutants.

If you would like more information on what type of detoxification might be best for you feel free to contact me.

I would also love to hear your juice fasting experiences!

Boosting your immune system this winter naturally!

We are currently in the heart of winter. Daily we are experiencing frosty morning, dark nights and sniffles galore. It’s the time of year when people start to feel a bit down in the dumps, have lower energy and are much more prone to getting sick. I have detailed below my top 10 tips for kicking your immune systems butt this winter so you can avoid that annoying cold or flu. These tips will equally help keep you feeling more positive during these chilly months until the warm sun rays of spring appear.

1.     Keep hydrated! This is a big one. Often during winter we forget to drink enough water due to the cold weather. However, being inside in the heating can be very drying. Hydration is so important for pretty much every body function. It will make you feel more energetic and improve your immune function. Aim for at least 8 glasses of filtered water daily.

2.     Eat a well balanced diet with plenty of fresh fruit and vegetables. Fruit and vegetables contain so many essential vitamins and minerals to keep your body functioning properly. Vitamin C found in citrus fruit and berries is particularly important during these winter months. A balanced diet of 3 serves of vegetables and 2 serves of fruit daily will ensure you are obtaining adequate nutrition to stimulate your immune system so you can fight off any nasty viruses you come into contact with. Remember variety is key so aim to have a plate that looks like a rainbow with as many different coloured fruit and vegetables as possible.

3.     Sleep- In order to have a properly functioning immune system we need to have adequate rest. During sleep our bodies have the opportunity to rest and restore themselves. Different people require different amounts of sleep so I advise you to listen to your body. Make sure you are getting enough sleep and if you are having trouble falling asleep or waking during the night ask your health practitioner how they can help. Poor sleep is one reason people feel fatigued, sad or constantly have a low immune system.

4.     Get outside and absorb some sunlight or get on a vitamin D supplement. Vitamin D is one of the most important Vitamins for both the immune system and mood. It can be difficult to get enough Vitamin D during winter. Aim for 20 minutes direct sunlight mid morning or mid afternoon for best absorption. Increasing egg yolks, butter or ghee and fish can also help boost your vitamin D intake. If your blood test shows you are low in Vitamin D (as so many of us are) make sure to take a supplement throughout winter.

5.     Exercise! Exercise has been shown to be one of the best ways to boost your immune system as well as to boost mood. It can be hard getting motivated in these winter months but once you get moving you will certainly feel better. You can even exercise at home if it’s too cold and dark to go out. Check out some HIIT training videos on YouTube, pick up a skipping rope or do some jumping jacks. Anything that gets your heart pumping is great. Doing a class at the gym with friends is also a great way to increase your social interaction, which is so important for boosting mood. Aim for at least 20 minutes high intensity exercise three times a week.

6.     Use immune boosting herbs and spices such as onion, garlic, ginger and turmeric. Herbs and spices used in cooking are an excellent way to add immune boosting properties to your food. Check out my immune boosting quinoa recipe as an example: http://dionne-healthnaturally.blogspot.com.au/2017/06/immune-boosting-turmeric-quinoa.html

7.     Ensure adequate protein intake. Protein is so important as it is what your immune system is actually made up of. It also contains zinc, an important mineral for the immune system. Your neurotransmitters for positive mood are also made up of protein. To be fair amino acids from protein are the building blocks of our body so it is needed for all functions. Protein should be included in all meals and can be in the form of meat, eggs, fish, nuts, seeds, legumes and dairy.

8.     Drink herbal teas. This will first of all help with hydration, will keep you warm and you can choose certain teas that have immune boosting properties. Try green tea for its antioxidants, lemongrass and ginger tea or cinnamon tea for its warming and immune enhancing ability.

9.     Start your day with a glass of warm water and the juice of ½ a lemon (you can add a dash of honey too). This is a great way to add some vitamin C into your diet. It will also help with digestion so you can better absorb all your nutrients. Did you know that the majority of your immune system is found in your gut? Therefore, keeping your digestive system healthy will help you have a better functioning immune system.

10.  Practice relaxation daily. Stress is one of the biggest contributors to lowered immune function. We have all been there, after a stressful even when we can finally relax we get sick. Make sure you are listening to your body and treating it with love. Some of my favourite forms of relaxation include meditation, deep breathing, yoga, walking, a warm bath or using essential oils. Just 5 minutes a day can make all the difference :)

3 things everyone needs to know about mental health

Are you or is someone you love suffering from a mental health condition? Some information you need to know.­

Last week I attended a seminar on mental health and mood disorders. As this is an area I focus on in my practice I was very much looking forward to hearing all the latest research and clinical applications. However, walking out the door at the end of the day there was one thing prioritising my thoughts. That one thing is the importance of education. Yes, all aspects of education are important but what I am actually referring to is the education of our community when it comes to mental health.

The three main things I feel need to be emphasised are:

1. How common these conditions are.

2. The huge variety of treatment options available.

3. The detriment of not seeking help when you need it.

Mental health is a huge umbrella under which many disorders are placed. The most common include:

·      Depression

·      Anxiety

·      Substance use disorders

How common are these disorders in Australia?

I myself was astounded to hear that Australia has the second highest rate in the WORLD of antidepressant prescriptions per capita, and this is increasing by about 25% each year.

Between the years 2012-2013 anti-depressant prescriptions increased by 96%.

Nearly half the population (45%) will experience a mental health disorder at some stage in their lives.

Over 25% of Australian adults report high levels of anxiety and/or depression.

35% have a significant level of distress in their lives.

26% have above normal levels of anxiety symptoms.

26% have moderate to extremely severe levels of depression symptoms.

In 2015 the number of Australians living with anxiety was higher than ever before.

Depression is one of the most common conditions in young people and increases during adolescence.

At least one third of young people have had an episode of mental illness by the time they are 25 years old.

Are antidepressants the only treatment option available?

The huge rise in antidepressant prescriptions is most shocking but what is even more concerning is the number of our youth being put on these medications. The medication on its own is only a small part of the concern but my main worry is why so many of our youth need these types of medication. More than that many clinical trials have found these medications to only have moderate superiority to placebo and they do not reduce suicidal tendencies. 

This is why I believe it is essential for people to be aware of the multifaceted approach necessary when it comes to mental health. What I mean by this is that anti-depressant medications are not the only option and that their efficacy can be greatly improved when combined with other treatments. The human body is hugely complex and simply focusing on the brain means we may be missing many other contributing factors when it comes to mental health.

Research has found that several factors can actually change the brain structure making a person more prone to mental illness. Stress is a large contributing factor, which can result in neuronal death and structural changes in the brain.

Some other factors that have been shown to contribute to poor mental health include:

·      Neurotoxic substances

·      Inflammation

·      Poor nutrition

·      Challenging life events

·      Loneliness

This shows how multi factorial mental health treatment should be as it should be addressing all of these factors.

Apart from medication, other essential treatments for boosting mood and enhancing brain function include:

·      Adequate nutrition

·      Physical activity

·      Adequate sleep

·      Meaning and purpose in life

·      Social connections

·      Natural treatments such as herbal medicine, nutritional supplements and flower essences.

Why it is so important you seek help.

If you find yourself struggling with stress or anxiety on a regular basis you should do something about it. What seems like a normal way to be in today’s society may actually be changing your brain structure in a negative way that makes you more pre-dis

posed towards other mental illnesses. This is why it is so important to seek help as soon as possible. The longer you delay it, the more damage that may be occurring within your body, the longer it will take to reverse (to whatever extent is possible), the more reliant you may be on medication and the worse your symptoms will get. Don’t delay seeking help as you think ‘I can cope with this for now’ or ‘ill get help if it gets worse’ as by the time it gets to that stage so much more damage may have occurred. Possibly all you will need are some dietary and lifestyle modifications at the beginning but if you leave it too long, medication or more serious treatments are much more likely to be required. I am particularly passionate about supporting our youth as many of these conditions begin in adolescence. If correct support is given to these teens it reduces the likelihood that they will be reliant on medications and will teach them better coping mechanisms that can be employed for the rest of their lives.

One more thing that I think really needs to be emphasised is that mental illness and especially asking for help is absolutely not a sign of weakness. The more we learn about mental health, the more it is discovered that it is caused by many physiological changes in the body that are often not within the individual’s control. What is a sign of strength is actually having the courage to say to someone I NEED HELP. That is the scary part, that is the part that shows you are bigger than your problems and that it the part that means you are willing to put in the work required to change.