Top 5 can-do’s to positively influence your health NOW!

5 Healthy Daily Habits

 

1.  Go to bed at 9pm

2.  Commit to NO BLUE LIGHT from computer screens or phones past sun-down. And when you do, wear amber glasses to block out the light.

3.  Have your last meal 3 hours before bedtime

4.  Break your fast more than 12 hours after your last meal, with a protein Break-Fast

5.  BREATH. Practice breathing OUT twice as long as you breath IN. This way you positively engage the parasympathetic nervous system. Allowing your body to heal naturally.


GO TO BED AT 9PM

ALTHOUGH ACTION-ING THIS IS NEAR IMPOSSIBLE WHEN YOU HAVE KIDS, IT’S WORTH KNOWING THAT OUR BODIES HAVE THEIR OWN AGENDA AND CONDITIONS WHEN IT COMES TO HEALTH.  IF YOU ARE NOT ACTUALLY GETTING TO BED BY 9PM, BE SURE YOU DON’T STAY UP IN FRONT OF YOUR COMPUTER.

WHICH BRINGS US TO THE SECOND POINT.


BLUE LIGHT & SLEEP

LIGHT FROM THE THE BLUE END OF THE SPECTRUM IS NATURAL AND COMES FROM SUNSHINE. HOWEVER, COMPUTER SCREENS, IPADS, FLAT-SCREENS, LED LIGHTING AND SMART PHONES ALSO ALL EMIT LARGE AMOUNTS OF BLUE LIGHT.  

RESEARCH HAS SHOWN THAT ALL LIGHT TOWARDS THE BLUE END OF THE SPECTRUM IS ESPECIALLY EFFECTIVE AT KEEPING YOU AWAKE BECAUSE IT SUPPRESSES THE PRODUCTION OF THE SLEEP-INDUCING HORMONE MELATONIN.

THEREFORE TIME SPENT WITH GADGETS BEFORE BEDTIME TRICKS THE PINEAL GLAND INTO STILL BELIEVING THAT IT IS STILL DAYTIME. 

IDEALLY, SWITCH GADGETS OFF AT LEAST 2 HOURS BEFORE BEDTIME.


PREPARE YOUR LAST MEAL EARLY, AND THEN EAT 3 HOURS PRIOR TO BED TIME AT THE LATEST. 

THIS GIVES YOUR BODY THE RECOMMENDED 12 HOURS FASTING PERIOD REQUIRED. 

DURING THE NIGHT TIME HOURS YOUR BODY SHOULD IDEALLY BE EMPTY ENOUGH TO CARRY OUT A SEMI DETOX DURING THE HOURS WHEN YOU SLEEP.  BETWEEN THE HOURS OF 1-3 AM OUR LIVER (THE GRAND-PARENT ORGAN) COMES INTO ACTION AND WORKS VERY HARD CLEANING-HOUSE! WHEN WE HAVE EATEN CLOSE TO BEDTIME, WE ARE UNABLE TO CLEANSE OUR BODIES ADEQUATELY, AND CAN EVEN WAKE THE FOLLOWING MORNING FEELING DRUNK AND SQUEEZY FROM THE FERMENTATION IN OUR GUTS. 


BREAK-FAST 12 HOURS AFTER YOUR LAST MEAL WITH A PROTEIN BREAKFAST.

AFTER 12 HOURS OUR BODIES WILL HAVE HAD THE TIME TO CLEANSE ADEQUATELY. THEN STARTING OUR DAY WITH A PROTEIN BREAKFAST PROVIDES THE BODY WITH THE BEST OPPORTUNITY TO STRENGTHEN THE LIVER AND AID LIVER PERFORMANCE. IT DOES NOT HAVE TO BE A LARGE BREAKFAST, EVEN NUT BUTTERS WITH PROTEIN POWDERS, BERRIES AND YOGHURT MAKE A GOOD, HIGH PROTEIN YET BALANCED BREAKFAST. 


BREATH 

BREATHING EXERCISES HAVE THE POWER TO RESTORE HEALTH ON THEIR OWN.

AT THE MORE EXTREME END OF THE SPECTRUM WE CAN TAKE ICE-MAN (FOR EXAMPLE), WHO HAS ACHIEVED BEYOND HUMAN POTENTIAL THOUGH BREATHING EXERCISES ALONE.

FOR US REGULAR FOLK, A REALLY GOOD BREATHING EXERCISE IS TO BREATH OUT TWICE AS LONG AS YOUR BREATH IN AND TO DO THIS FOR 7 MINUTES.  THIS ENGAGES THE PARASYMPATHETIC NERVOUS, WHILST SYSTEM REDUCING STRESS HORMONES AND SIGNALLING IN THE BODY PRESENT WHEN WE ARE SYMPATHETIC DOMINANT (FIGHT & FLIGHT) .

DIAPHRAGMATIC BREATHING ENGAGES THE DIAPHRAGM DURING THE BREATH.  YOU CAN PRACTICE DIAPHRAGMATIC BREATHING BY PLACING YOUR HAND ON THE STOMACH AREA, WHILST WATCHING THE STOMACH EXTEND AS THE BREATH IS DRAWN DOWN TO THE BASE YOUR LUNGS. WHEN YOU BREATH OUT, THE STOMACH GOES FLAT.

What is Chronic Fatigue? Part 5: The Nervous System, Re-Wired for Stress

There is a vicious cycle within Chronic Fatigue Syndrome, where-by long-term chronic stress can be the main determiner to our stress thresh-hold in the long-term.

This is neuro-plastisity, meaning changeable.  Simply put our nervous systems are capable of forming new pathways for better of for worse.  Neuro-plasticity means our brains respond to stimulation, which over time, literally changes the structure of the brain to grow new neuro pathways causing physiological changes and therefore new responses to dealing with new stressors. Through neuro imaging it is possibly to visibly see these changes, as an increase and a lengthening of neuro dentrites.  Literally building new neural pathways which are wired for stress!

LIMBIC KINDLING & MCS

This is model of neuro-plasticity is also known as ‘Limbic Kindling’, kindling of our nervous system and brain to respond to chemicals.  Chemicals are saturated into our homes and personal care regimes.  Everything from upholstory, hair dyes, cosmetics car fumes etc and other toxins such as heavy metals from our soil, water and therefore in our food.

Multiple stressors from multiple sources including environmental toxicity have the power to kindle our brain to act on its own as if it were experiencing the stress when it is not!  Acute infections can also kindle the brain to the same effect.

This over-stimulation is of the Hypothalamus-Pituitary-Adrenal (HPA) axis, and ultimately lowers our threshold to environmental pollutants so that less chemical or other trigger stimulants are required to activate a chronic stress response.  An assembly for hyper-sensitivity and reactivity has then occurred.


LOW DOPAMINE

As the brain becomes affected we can observe changes that affect the physiology of the body.  For instance we frequently observe the correlation of lowered dopamine typical of CFS sufferers.

Low dopamine reduces Basal Ganglia typically responsible for;

  • Movement changes, such as involuntary or slowed movements
  • Muscle tone
  • Problems finding words

REST, DIGEST, DETOXIFY

Where there is a chronic over stimulation of the Sympathetic Nervous System, this is also known to down-regulate the Parasympathetic Nervous System which other-wise engages the rest, digest and detoxify states of well-being.

The Vagus Nerve (otherwise known as the nerve of compassion) is governed by the Parasympathetic Nervous System, which induces states of resting, gratitude, happiness, stillness, peace.  This is a profoundly anti-inflammatory state of being.  Good Vagus nerve activity can be induced by deep breathing, where the out-breath is twice as long as the in-breath.  

Benefits of good Vagus Nerve activity;

Regeneration of the organs and cells by activating stem cells.

Thickens the brain, which normally shrinks with age.

Boosts the immune function. Modulates the nervous system.

Reduces depression

And lastly Improves the quality of life! 


LYMPHATIC DRAINAGE

Kindling’s affect on the Sympathetic nervous system also affects lymphatic drainage as lymphatic circulation is rhythmically pumper by the SNS.  Lymphatics cannot rely upon the heart to pump fluids around the body, only a series of valves and SNS regulate this important clearance pathway.

Changes to the lymphatic system can also lead to oxidative stress and cardiomyopathy.  


FURTHER DAMAGE

Intestinal Permeability; Chronic nervous system stress, kindled is known to increase intestinal permeability and therefore opportunistic infections to trans-locate across the intestinal mucosal lining.

Pyrroluria and Porphyria; Stress causes Pyrols in the urine.  Pyrols leach B6, Mangenese and Zinc from our system. Heam is made from Pyrols, so are P450 enzymes (phase 1 detoxification). Therefore where there are high Pyrols there may also correlate low P450 enzymes.  Reduced P450 enzymes means reduced liver detoxification, leading to Multiple Chemical Sensitivity and toxicity.