Are you ready to stop just surviving and start thriving with ADHD? At ReMed Natural Medicin Clinic, we believe in empowering individuals with ADHD to achieve optimal wellness through natural and holistic strategies. Here’s how you can support your journey with ADHD using movement, nutrition, and mindful practices.

1. Morning Movement: A Natural Dopamine Boost

Starting your day with exercise can give you an instant hit of natural dopamine, a neurotransmitter essential for mood regulation and focus. Whether it’s a brisk walk, yoga, or a more intense workout, morning movement helps maintain steady dopamine levels throughout the day. This practice can improve executive functioning, reduce stress, and enhance emotional regulation.

Benefits of Morning Exercise:

• Increased dopamine levels
• Improved brain connectivity and executive functioning
• Stress reduction
• Decreased hyperactivity and impulsivity
• Weight management
• Better sleep quality

2. Establishing Consistent Routines

A consistent daily routine can significantly impact productivity and overall well-being, especially for those with ADHD. Regular sleep and wake times help regulate your body’s internal clock, enhancing mood stability and cognitive function. This consistency can reduce the unpredictability that often exacerbates ADHD symptoms.

3. Nutrition: Fueling the Brain

Nutrition plays a crucial role in managing ADHD symptoms. A balanced diet rich in omega-3 fatty acids, lean proteins, and plenty of fruits and vegetables supports brain health and mental clarity. Avoiding processed foods and excessive sugars can help prevent mood swings and energy crashes. It’s also important to address any nutritional deficiencies, such as low iron levels, which can impair dopamine production and exacerbate symptoms like inattentiveness and restlessness.

Key Nutritional Tips:

• Include omega-3-rich foods like fish, flaxseeds, and walnuts
• Incorporate lean proteins to stabilize energy levels
• Consume a variety of fruits and vegetables for essential vitamins and minerals
• Avoid processed foods and excess sugars

4. Supplements and Herbs for ADHD Support

Natural supplements and herbs can complement a healthy diet and help regulate neurotransmitter levels. Omega-3 fatty acids, magnesium, and zinc are beneficial for brain health. Herbs like Ginkgo biloba, Withania somnifera, and Rhodiola rosea can also support mental clarity and stress management. Always consult a healthcare practitioner before starting any new supplements.

5. Reducing Toxins: A Cleaner Environment

Detoxifying your body from harmful substances can enhance mental clarity and overall health. This includes reducing exposure to environmental toxins like pesticides and heavy metals, as well as avoiding harmful chemicals in household products. Proper hydration, a balanced diet, and detox programs can aid in this process.

6. Mindful Consumption of Media

The media we consume affects our mood and mental health. Limiting exposure to negative or stressful content can reduce anxiety and promote a positive mindset. Instead, focus on consuming educational, uplifting, and positive media to foster a balanced mental state.

 

If you’d like to learn more about how to support your ADHD symptoms, book a FREE Health Reset Consultation today.

 

We are currently experiencing a fatigue epidemic in Australia. Unexplained fatigue is one of the most common complaints to general practitioners. Unfortunately, preliminary blood tests often fail to provide an answer for these patient’s, leaving them more tired, stressed out and fed-up than ever. This desperate search for answers can often lead to a generalised diagnosis of Chronic Fatigue Syndrome (CFS), a debilitating disorder of unexplained, persistent and/or relapsing fatigue that results in significant reduction in occupational, social and personal activities. Other diagnostic criteria for CFS includes:

• Impaired memory or concentration that severely impacts daily functioning
• Chronic or recurrent sore throat
• Tender lymph nodes
• Muscle and/or join pain
• Headaches
• Unrefreshing sleep
• Increased levels of fatigue after exercise

Although CFS has no definitive, singular cause, chronic infections such as Epstein-Barr Virus (EBV), also known as glandular fever, and biotoxin exposure from tick bites and exposure to mould are among the most commonly associated causes. These suspected infective agents trigger an immune cascade that leads to immune dysfunction, chronic inflammation, hormonal imbalances and oxidative stress, which in turn presents symptomatically with a wide range of symptoms from altered perceptions of fatigue and pain, as well as cognitive, mood and sleep disorders.

However, there are other contributing factors from our modern lifestyles that are having an impact upon our energy deficits:

• Nutritional deficiencies including iron, B vitamins (especially B6, B12 and folate), Magnesium and Zinc.
• Dehydration is a common cause of fatiguability, especially if you regularly consume coffee, tea and/or alcohol.
• An inflammatory diet high in refined carbohydrates i.e. take-out, sugar and ‘white’ foods.
• Chronic stress can offset a number of health conditions affecting the immune system, gut, mind and thyroid health.
• Thyroid disorders exhibit a wide range of metabolic symptoms including fatigue.
• Gut dysbiosis and small intestinal bacterial overgrowth (SIBO) reduce nutritional absorption and are linked to a range of inflammatory and immune conditions.
• Exposure to environmental and household toxins i.e. chemicals in your skin care products, household cleaners, pesticides and fertilisers, mould, heavy metals etc.
• Electromagnetic field (EMF) exposure from mobile phones, telephone towers, Bluetooth devices, microwaves etc.
• Insomnia and sleep disturbances

For most people, it is not one singular cause but an accumulation of these modern-day assaults that provides the proverbial ‘straw that broke the camel’s back’ when it comes to chronic fatigue symptoms. Considering the potential number of causative agents, as well as the multiplicity of symptomatic presentation when it comes to fatigue issues, is it any wonder that so few people are able to find a long-term resolution?

But there’s hope! From a Naturopathic perspective, there is a lot we can do to correct these imbalances. Such interventions may include:

• Identifying and removing the causative agent i.e. fungal, bacteria or viral infection
• Enhance the health and functionality of mitochondria, the energy powerhouses in our cells.
• Optimise nutritional intake and absorption for energy production
• Reduce inflammation
• Assist detoxification
• Restore gut health
• Normalise immune function
• Mediate stress and personalise some stress-coping mechanisms
• Provide natural pain solutions
• Improve sleep onset and duration
• Implement diet and lifestyle changes suited to the individual

If you or someone you know is suffering from the debilitating effects of chronic fatigue, book in for a complimentary 20-minute consultation to discuss how you can invest in your health for better energy, vitality and quality of life.

Everyone has their own unique way that their body expresses stress. For some it can be a racing mind, tight muscles, a dreaded cold sore popping up or the return of a patch of eczema.

Being able to recognise how your body expresses when you are feeling overwhelmed is crucial in stress management and emotional health. But it can take time to teach ourselves to look for the signs. Here’s some common ones-

Typical Signs and Symptoms of Stress

• Mood swings
• Clenched jaw
• Irritability, anger
• Increased perspiration
• Inability to relax- restlessness
• High blood pressure
• Racing thoughts
• Chest pain
• Inability to concentrate
• Over-eating
• Insomnia
• Lack of confidence
• Tight muscles- neck or back pain
• Loss of interest in sex
• Tiredness
• Headaches
• Dissatisfaction with work, friends, life
• Nausea
• A sense of loneliness or isolation
• Sadness
• Digestive problems- constipation, diarrhoea, indigestion
• Preference for solitude

A great way to get to know how your body expresses stress is to keep a record for a week or so. At the end of each day give your stress level a rating out of 10 (10 = Panic attack, 0 = No stress at all) and then write down any body symptoms you noticed on that day.

Over a few days you might start to see a pattern in your stress levels and the kinds of symptoms your body develops when under stress.

What are the symptoms you regularly get on a busy day of work? Is there anything that you struggle with all week that then miraculously resolves itself on Saturday? Upset stomachs are a classic example of this.

As you get to know your body’s natural default setting for stress the more you can pre-empt the stress and put in place some preventative strategies before it takes over.

For more useful tips for mood management that are individualised to how YOU experience stress, book an appointment with Jess on 1300 1RMEMED or 1300 173 633

I am sitting here writing this post after my mini pre-Christmas panic. How on earth did it get from the start of November to now a week off Christmas Day?! I thought I was organised; maybe I am; however, it doesn’t stop that feeling of ‘there is more to do.’  Don’t get me wrong, I adore Christmas and everything about it, what I don’t understand is the general rush and craziness associated. As we get closer to the end of the year, many feel under pressure, dealing with looming deadlines, increased financial demand, some have to work through or maybe have lost a loved one. I certainly don’t know all the answers, what I do know is the importance of taking a moment to stop…and breath. No matter how busy you are, or think you are, stop and take a moment.

Here are a few tips to get you through the Christmas period.

Prioritise

One thing we can do is look at our priorities, all too often we have too big ‘to do’ list and have unrealistic expectations of ourselves. Unfortunately, these unrealistic expectations lead to exhaustion and disappointment that we didn’t get it all done.

What needs to be done now?…If it means stepping over and ignoring the mess in your home, fine, you can clean another day.

Woman are often labelled great ‘multi-taskers,’ and yes, we are. We can cook while helping out with homework, answer phone calls, feed our babies while placating and looking after the older children, organise work tasks and home demands. However, multitasking can also lead to the feeling that you never actually get anything done. So, when you feel overwhelmed, I recommend you focus on less and do it well. Don’t expect to get a million things done in one day; this is especially for mothers with very young children. Choose one or two things, and yes, congratulate yourself for getting them done.

An excellent teacher of mine always said, we cannot control what goes on around us, but we can learn to respond appropriately. It takes practice; I don’t think it matters whether we get this right, as long as we practice. I will often get patients to try mindfulness; this is one of the sites I suggest http://franticworld.com/free-meditations-from-mindfulness/

Mindfulness doesn’t require you to sit down and meditate, it just requires you to be in the moment, now…not thinking about what you should or could be doing.

These meditations run from 4 to 10 minutes, again, it just requires time and patience.

Naturopathic remedies

Bach Flower Essences

Bach flower essences come to mind for this time of year, you can buy them from a good health food shop, or your naturopath can make you up a treatment specific to your needs.

Elm

Elm is indicated for occasional feelings of inadequacy and exhaustion from over-striving. Elm exhaustion is temporary; it is when we momentarily lack self-confidence. Usually, when things are goingas planned, the Elm type will be well aware of their mission and be more than capable of fulfilling it, however, when they are out of balance the increased responsibility will make them feel the task is impossible to complete.  Elm also supports the immune system especially during increased work and life demands.

Tissue Salts

Tissue salts are an alternative treatment to herbs if compliance due to taste is an issue, often they are overlooked; however, they are worth considering. Kali phos or Potassium phosphate, is a remedy indicated for this time of year as it nourishes the nervous system. It can help with irritability, insomnia, and malaise, which is not uncommon this time of the year. Symptoms aggravated by stress and worry can respond well to this remedy to ensure a smoother transition into the New Year.

Herbs to consider

Adaptogens are a class of herbs which help to body adapt to stress; they don’t just affect one body system they have a general effect and increase your resistance to pressure. Adaptogens are better to use long-term; they indeed are not a quick fix. Most adaptogens come from the root of a plant, which means making them up as a tea requires time, you need to stop and take time out to brew these herbs up as you can’t just throw the tea bag into a cup with boing water. Your herbalist or naturopath can also make these up into a liquid herbal mix if that is what you require.

Withania Somnifera, or Ashwagandha is a herb commonly used inAyurvedic medicine which helps to provide the vitality to help you get through your day. This particular herb also helps improve the quality of sleep which of course will mean increased productivity and clarity. Ashwagandha is an excellent herb when you feel ‘tired and wired,’ traditionally this herb is taken as a powder mixed into milk before bed to support a restful sleep (Herbal Academy New England 2014).

Ocimum tenuiflorum otherwise known as Holy Basil, is revered as the “Queen of herbs” in India and holds immense importance in Ayurvedic medicine. Holy Basil increases our capacity to cope with stress and enhances our ability to adapt to a stressful environment (Mohan, Amberkar & Kumari 2011). Many studies indicate Holy Basil has anti-inflammatory, immunomodulating and antioxidant, a first-class panacea! (Mohan et al. 2011). As a member of the mint family, it is a pleasant tasting herb, and there are some lovely teas available combining Holy Basil with other herbs to support your nervous system.

How does your stress manifest?

Lastly, try and determine where you hold your stress, some people hold it in their musculoskeletal system which manifests as headaches and muscle pain, others hold it in their stomachs which can result in IBS like symptoms or tummy aches and nausea. Everyone reacts differently, so it is essential to work out where you hold your stress, so you are better equipped to deal with it appropriately.

Natural medicine can support you in so many different ways; please speak to your healthcare practitioner to determine a treatment plan specific to your needs.

As I finished this blog post a lot closer to Christmas than I anticipated, you may want to refer back to this for Christmas 2018!

Libby Shaw is available for appointments this week and throughout January 2018. Call 1300 1REMED or 1300 173 633 or book online remed.com.au

References:

Fisher, L 1993,  The Clinical Science of Mineral Therapy, The Maurice Blackmore Research Foundation

Herbal Academy of New England, course notes, 2014

Mohan, L, Amberkar, MV & Kumari, M 2011, ‘Ocimum Sanctum Limm-Tulsi- An Overview’, International Journal of Pharmaceutical Sciences Review and Research, vol.7, no. 1,pp. 51-53,viewed 11 December 2017, http://twcleansecommunity.com/wp-content/uploads/2014/03/Tulsi-Research-Mohan-Ocimum-sanctum-an-overview.pdf

Optimal Rx, Technical Information-Holy Basil, viewed 11 December 2017

Wells, M 1996, The Bach Flowers Today, Autonomy Book

SVCE exams are just around the corner!
Is your teenager feeling like there is too much pressure and demand on them at the moment? Are they not sleeping well due to worrying about the VCE exams and fitting in all the study?

Are they eating in a rush, often irregularly, and mostly choosing to eat unhealthy quick sugary or fatty snacks because they are too busy? Have they locked themselves in their bedroom?

Any or all of the above may be signs of stress.

We all experience stress from time to time, however for teenagers stress can turn into stress overload quite fast, especially with fluctuating
hormones, demands and expectations from parents and teachers, part time jobs and pressure from numerous social media platforms. This stress overload can balloon and quickly become dangerous.
A normal stress response causes the nervous system and specific hormones to increase the heart rate, breathing rate, blood pressure and metabolism. In small, short bursts this can be a positive driving force and enhance ones ability to perform or achieve their goals, however when stress is constant, this response does not turn off and the effect on the body and nervous system can be similar to an overheated engine. In this state, the immune system can become compromised and other health issues such as depression and anxiety can manifest.

If your teen is experiencing stress overload you may also notice any of the following:

• Irritability or moodiness
• Anxiety or panic attacks
• Withdrawal from usually pleasurable activities or from friends
• Complaining more than usual about school
• Emotional outbursts such as crying or anger
• Inability to concentrate
• Stomach upsets/pain/headaches
• Muscle pain/tension
• Flare up of allergic reactions such as eczema
• Acne
• Sleeping too much or too little
• Eating too much or too little

Our bodies thrive best with routine. Unfortunately when our lives become busy or stressful, our routine is thrown ‘out of whack’, as are our bodies. It’s important to keep regular meal times to help maintain energy and balance blood sugar levels, as these can effect mood dramatically.
Encourage your teen to avoid sweet snacks during the day and especially late at night. They may be tasty and quick & easy to eat but too much sugar does more harm than good and can add to the stress load by causing spikes in blood sugar, which can lead to hypoglycemia (low blood sugar) and mimic stress by causing irritability and anxiety. A doubly whammy for anyone already under stress!

Stress may be a positive, driving force that helps us achieve our goals, but when it turns to anxiety and has a negative impact on our lives, it is important to address it to avoid the development of other health issues. There are a variety of natural therapies and medicines Naturopaths use that can be very effective in alleviating anxiety and supporting the body during times of stress.

If you feel you son or daughter is experiencing any of the above-mentioned symptoms and may benefit from naturopathic treatment, consider booking a free 20-minute consultation to discuss treatment.