Give your brain the right nutrients it needs to naturally help boost the neurotransmitters you need to stay focused and energised! High in protein, fibre, and omega-3 fats, these muffins are perfect for a busy weekday breakfast.

Here’s how to make it:

Ingredients

• 1 1/2 tsps Avocado Oil

• 1 Sweet Potato (medium, peeled and chopped into cubes)

• 1 tbsp Extra Virgin Olive Oil

• 6 cups Baby Spinach

• 8 Egg

• 1/4 cup Water

• 1/2 tsp Sea Salt

• 1/2 tsp Black Pepper

Directions

1. Preheat and Prep:
   • Preheat your oven to 177ºC.
   • Lightly grease a muffin tray with avocado oil
2. Prepare the Vegetables:
   • Steam sweet potato for eight to ten minutes, or until tender when pierced with a fork. Let it cool slightly.
   • While the sweet potato is steaming, heat extra virgin olive oil in a large pan over medium heat. Sauté the spinach until wilted and tender. Let cool slightly.
   • When spinach and sweet potatoes are cool enough to handle, divide evenly into the prepared muffin tray.
3. Combine and Cook:
   • In a mixing bowl whisk eggs until well scrambled. Whisk in water and salt and pepper.
   • Pour the whisked eggs into the prepared muffin tray to cover the sweet potato and spinach.
   • Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Remove from oven, let cool and enjoy!

Notes

• Leftovers: Store in the fridge in an airtight container up to four days. Due to the moisture in the sweet potato and spinach, these egg cups do not freeze well.

Check out some more naturopathic tips and tricks on the blog or to learn about how our team of practitioners can help you, book a FREE Health Reset Consultation today.

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.

Looking for a comforting, nutrient-packed soup that’s perfect for any season? This Roasted Garlic, Cauliflower, and Kale Soup is the answer! It’s creamy, flavourful, and loaded with wholesome ingredients. Plus, it’s vegan and can be stored for easy meal prep. Here’s how to make it.

Ingredients

• 12 Garlic cloves (peeled and trimmed)
• 1 large Yellow Onion (roughly chopped)
• 1 head Cauliflower (sliced into florets)
• 3 tbsps Extra Virgin Olive Oil (divided)
• 1 1/3 tbsps Italian Seasoning
• 1 tsp Sea Salt
• 8 cups Kale Leaves (packed)
• 3 3/4 cups Vegetable Broth (divided)

Directions

1. Preheat and Prep:
   • Preheat your oven to 204ºC.
   • Line a baking sheet with parchment paper.
2. Roast the Vegetables:
   • Arrange the garlic cloves, onion, and cauliflower on the baking sheet.
   • Drizzle with half of the olive oil, Italian seasoning, and salt.
   • Toss the vegetables until evenly coated in the spices.
   • Roast for about 40 minutes or until very tender and caramelised, flipping halfway through.
3. Cook the Kale:
   • Heat the remaining olive oil in a large soup pot over medium heat.
   • Add the kale and 1/2 of the vegetable broth to the pot and cover.
   • Let steam for 2 minutes, or until kale is wilted and tender.
4. Combine and Cook:
   • Add the roasted vegetables and the remaining vegetable stock to the pot with the wilted kale.
   • Bring the soup to a gentle boil, then remove from heat.
5. Blend to Perfection:
   • Puree the soup in batches in a high-speed blender until smooth and creamy.
   • Divide into bowls and enjoy!

Notes

• Leftovers: Store in an air-tight container in the fridge for up to 5 days, or in the freezer for up to 3 months.
• Serve it with An extra drizzle of olive oil, fresh herbs, or a pinch of red chilli flakes.
• Too Thick?: If the soup is too thick, use water or more stock (1/2 cup at a time) to thin until the desired consistency is reached.

This Roasted Garlic, Cauliflower, and Kale Soup is not only delicious but also packed with vitamins and minerals. It’s perfect for a cozy dinner at home or as a make-ahead meal for busy weeks. Enjoy the delightful combination of roasted garlic, cauliflower, and kale in every creamy spoonful!

Check out some more naturopathic tips and tricks on the blog or to learn about how our team of practitioners can help you, book a FREE Health Reset Consultation today.

As the winter chill sets in, there’s nothing more comforting than a warm cup of herbal tea to keep you cozy and healthy. At ReMed Natural Medicine Clinic, we believe in the power of natural medicine to support your immune system. Here are some of our favourite immune-boosting herbal teas to help you stay well this winter!

Echinacea Tea

Echinacea is renowned for its immune-enhancing properties. This herbal tea can help reduce the duration of colds and support your overall immunity. Enjoying a cup of echinacea tea daily can be a simple yet effective way to boost your immune system,

Ginger Tea

Ginger is a powerhouse of anti-inflammatory and antioxidant benefits. It aids digestion and boosts immunity, making it a perfect winter companion. You can add a slice of fresh ginger to hot water or use ginger tea bags for convenience. Either way, ginger tea is a soothing and warming treat.

Elderberry Tea

Packed with antioxidants and vitamins, elderberry tea is a popular choice for warding off colds and flu. Its immune-boosting properties make it an excellent addition to your winter wellness routine.

Turmeric Tea

Turmeric contains curcumin, a potent anti-inflammatory compound. Combining turmeric with a dash of black pepper enhances absorption, allowing you to enjoy the full benefits. Turmeric tea is not only warming but also a powerful ally in supporting your immune system.

Peppermint Tea

Peppermint tea is known for its ability to soothe the digestive tract and its antimicrobial properties. It can help relieve congestion and keep your respiratory system clear, making it an excellent choice during the winter months.

Licorice Root Tea

Licorice root has antiviral and anti-inflammatory effects, making it excellent for soothing sore throats and boosting immunity. However, if you have high blood pressure, it’s best to consult with your naturopath before incorporating licorice tea into your routine.

Lemon Balm Tea

Lemon balm is known for its coming effects and antiviral properties. It’s perfect for reducing stress and supporting the immune system. Enjoying a cup of warm lemon balm tea can help you relax while bolstering your body’s immune system.

Rosehip Tea

Rich in vitamin c, rosehip tea is fantastic for boosting your immune response. Its tart, fruity flavour is a delightful addition to you winter tea collection, offering both taste and health benefits.

Immune-boosting herbal teas are just one way to keep your immunity strong this winter. Check out some more naturopathic tips and tricks on the blog or to learn about how our team of practitioners can help you, book a FREE Health Reset Consultation today.

Common – yes, normal – no.  Many women suffer from pain before and during their period.  The extent can range from some light cramping to being bedridden.  Pain is a sign that your body is out of balance.  The cause can range from nutrient deficiency (such as magnesium, iodine or something else), hormone imbalance, endometriosis, fibroids or even sexually transmitted infections.  

The first step here is to see your GP, get some blood tests and possibly other testing such as an ultrasound.  While any pathology is ruled out it’s a good time to seek further support to both address the cramping AND the underlying cause.  Naturopathy is great for both these things.  Your naturopath can work through your personal and family history and put this together with the test results from you GP to provide both symptomatic relief and ongoing support to alleviate the issues long term.

In the meantime, try yoga or other stretches that bring blood flow to your pelvis, belly dancing is also great for the same reason (and can help with mood – it’s a lot of fun!). 

Period Myth: Heavy bleeding is something I can’t do anything about

Well, that’s not necessarily the case.  Determining the cause of your heavy period is the first step.  Before we dive into that, what is ‘heavy bleeding’.  80ml (about 16 teaspoons) of blood is what is discharged in a ‘normal’ period.  If you use a menstrual cup it’s easy to measure if your period is heavier than this. If you’re using pads/tampons/period undies then here’s a general guide:

• 1 regular tampon or pad holds around 5ml of liquid.
• 1 super tampon or pad holds around 15ml of liquid.

Multiply the ml by the number of pads/tampons you use.  If you are having to change your pad or tampon more than 90 minutes, you have to wear a tampon and a pad, or you feel like there is a gush of blood when you stand up, you need to seek support from an appropriately qualified medical practitioner.

Heavy bleeding is often a sign of something more going on – fibroids, endometriosis, hormone imbalance or something more sinister, and can lead to other health problems such as anaemia and fatigue.

Period Myth: Irregular timing sometimes just happens

Unless you’re on the pill and intentionally skipping periods (ie, skipping the sugar pills) or other hormonal birth control then you should expect to get your period every 28-30 days.  A regular cycle is a sign that things are all in balance in your body. 

Stress, thyroid conditions, polycystic ovaries, over exercising are all things that can cause an irregular cycle.  Checking in with yourself – what is going on in your life, is there significant stress, checking in with your GP to check your thyroid and other hormones are important steps in determining the cause of an irregular period.

Don’t know whether your period is regular or not?  Start tracking your cycle either by marking it on your calendar or using one of the many apps available such as Clue, Flo, Period Tracker etc.  Most of these apps will also let you track the flow, and any other symptoms you might experience.

Period Myth: I sometimes bleed for over a week.

A “normal” period lasts for 4-5 days.  If you are bleeding for longer than this (or shorter) then there’s something else going on.  Stress, thyroid imbalance, nutrient imbalance, hormonal imbalance are all things that can cause excessively long periods.  Identifying and understanding the cause of this is the key to success.

There are many herbs and nutrients that can help.  Based on symptoms and blood tests (which can be ordered by your GP), naturopathic support can help your body get back on track.  Herbs such as peony, rehmania, withania, eleutherococcus, licorice or shepherd’s purse might be prescribed to help your body rebalance itself.  Please reach out if you experience heavy or excessively long periods so a treatment plan can be designed especially for you.

Constipation before/with periods

Changes in bowel motions (eg constipation or diarrhoea) before or with the onset of a period are reasonably commonplace.  That said, they are not ‘normal’ changes and are a sign that your body, often your liver and hormone clearance processes, need some support. 

If it’s constipation you’re experiencing then consider your fibre and water intake – increase your vegetable consumption for natural fibre, include seeds in your diet (sunflower seeds, flax seeds, pepitas etc) and ensure you are drinking at least 1.5-2 litres of water per day (more if you are exercising, breastfeeding or its hot).

Depending on what other symptoms you might have, food intolerances might also be considered – think about changes in your diet as the constipation occurs.  Are you eating more sugar? Exercising less (or more)? Drinking more alcohol?  All these things can affect your gut and be triggered by changing hormones or nutrient deficiencies and contribute to your poor health around your period.

Moodiness before periods

Before our period levels of oestrogen and progesterone drop to trigger the body to start bleeding – not pregnant = endometrial lining isn’t needed anymore.  When these hormone levels drop too quickly or too much, we can experience changes in mood.  If you have had a baby you might be familiar with the ‘day 3 blues’ – it’s much the same thing.  

Eating a balanced diet with plenty of fresh vegetables helps, along with drinking plenty of water and herbal tea.  Maintaining a regular exercise routine which includes active stretching can also help. 

Spotting between periods

Some spotting can be normal, especially if you are starting a new type of birth control, are pregnant or are ovulating.  Even then, it’s worth having checked out as it can also be a sign of tumour (benign or otherwise), sexually transmitted infection or pelvic inflammatory disease.  

If you’re concerned at any time about your period you can be confident your healthcare practitioner will treat you seriously and investigate what’s going on.  

Menstrual Migraines

I’m still surprised how many women experience regular headaches or migraines that have not previously been linked to their cycle.  Headaches and migraines are not normal, and menstrual migraines may not respond to the ‘normal’ migraine medication prescribed by GP’s.

Often caused by changing hormones, naturopathic treatment involves understanding the specific symptoms, timing and history related to your cycle and headaches/migraines specifically.  Also what works to make them better (or worse) can help identify the underlying cause and therefore best treatment approach.

Vaginal itching/recurring vaginal or urinary infection

Your vagina, like your gut, has it’s own microbiome.  That is, it has a balance of bacteria living in and around that keeps your vagina healthy.  When this microbiome is out of balance, we are run down or our immune health is not up to scratch itching, thrush, urinary tract infections etc can all occur.  These are ‘opportunistic’ illnesses that can really take their toll on your overall health and wellbeing.  Especially if they keep happening.

Some women find they get thrush just before their period most months.  This is a sign that there is an imbalance, triggered by the natural drop in oestrogen, that their immune system is not able to overcome.  Rebalancing the microbiome, modulating oestrogen levels and supporting the immune system are key factors in overcoming this for the long term.

Amid all the extra hand washing and sanitiser use right now, who has desiccated hands??

I certainly do. And if, like me, you are prone to dermatitis and eczema then you already will have impaired barrier function – this is about the body’s reduced ability to make a certain protein that helps keep the skin intact. Prevent dermatitis taking hold NOW by looking after your skin.

MOISTURISE LOTS!! Your best protection against dermatitis is to ensure that the skin doesn’t dry out too much and split. Once skin splits, it can easily become inflamed and infected. Use gloves where possible to prevent having to wash so much and prevent coming into contact with chemicals that can further dry out or irritate your skin. Use moisturiser several times throughout the day, and put a thick layer on overnight before bed. I love a natural Vitamin E cream, but you could also mix it up with things from your kitchen like organic olive oil or coconut oil. Like most things right now – prevention is the best medicine!

Sam’s Seedy Vegetable Bread for a nutrient dense breakfast. Delicious spread with avocado or topped with an egg for a good hit of protein and fibre. Thermomix recipe by Samantha Bake Clinical Nutritionist.

• 500g spelt or wholemeal spelt flour (can use wheat flour)
• 2 slightly rounded teaspoons dry yeast
• 50g rolled oats or barley
• 30g linseeds
• 45g sunflower seeds
• 45g pumpkin sees
• 30 g chia seeds 
• 30g Blue Label Unsulphured Blackstrap Molasses (can use honey)
• 30g Rice bran or grapeseed oil
• Approx 250g vegetable puree (eg pumpkin, zucchini, sweet potato, tomato or leftover veggie soup)
• 250g lukewarm water (total amount of vegetable and water should equal 500g, I have found it best not to exceed 300g of veg or the dough isn’t wet enough)

If using zucchini that doesn’t need to be precooked – just add roughly chopped to Thermomix, add water to make 500g total and blitz until consistency of a puree. Place all ingredients into the Thermomix bowl. Set lid to closed position and knead for 3 minutes on Interval speed. The dough should be sticky, scrap into bread tin and sprinkle top with oats or seeds. Cover and set aside in a warm place to rise for 30-40 minutes or until near the top of the tin. 

Meanwhile pre-heat oven to 200 degrees Celsius (temperatures may vary from oven to oven). Bake for 30-40 minutes or until it sounds hollow when tapped. Let sit in tin for 10 minutes then cool on a rack for a while before slicing. This makes a moist, dense (fibre filled) but delicious loaf perfect for toast or with a hearty soup. Pumpkin, sweet potato, zucchini make for a neutral tasting loaf that can be enjoyed with sweet or savoury toppings. If using tomato or leftover soup you will get a more savoury loaf.

As a fussy kid, I never thought that one day I would come to LOVE green vegies. And let’s face it – a steamed heap of vegetables on the side of your plate is hardly appetising for children or adults. But vegetables don’t have to be boring chores that we have to gulp down in order to justify our desert. Simply knowing how to flavour your vegetables can transcend them from begrudgingly boring to delectably delicious. 

Now, we’ve all heard of the so called ‘super foods’…. These wonderful, health promoting foods that contain an abundance of life-giving nutrients that support glowing skin, muscle relaxation, improved clarity and focus, deep-restorative sleep, happy life-affirming hormones, energy and vitality. I’ll let you in on a little secret ~ all green vegetables are superfoods! From the humble broccoli, sassy salty celery and crunchy kale, green vegetables are the very foundation for Hippocrates premise of “Food As Medicine” ~ providing us with the essential nutrients that are required for all the wonderful, autonomic (automatic) processes within our bodies that most of the time we are not even aware of. 

Nutrients are the very building blocks of our body’s and nature provides all that we need to live happy, healthy and vibrant lives.

Let’s break it down one step further. Magnesium is our body’s natural muscle relaxant. When muscles contract the body uses calcium and when the muscles relax the body uses magnesium. Every time you move a muscle, stretch, walk or eat you are utilising these nutrients in the give-and-take activity of your muscular system. And where can you find calcium and magnesium? Green vegetables of course! 

Our beloved magnesium is integrally involved in 300+ enzymatic process in the body and regulates our mood, sleep, energy production, bone integrity, controls inflammation and enhances blood sugar regulation. No wonder naturopaths can’t get enough of this super-nutrient! 

Calcium is also important for our bone health, muscle and nerve functions and acid-alkaline balance within our body’s and is abundant in broccoli and dark green leafy vegetables such as kale, bok choy, rocket and spinach. One of my personal favourite flavour enhancers and nutrient boosters is adding a fresh squeeze of lemon juice to my green vegetables. Not only does a dash of olive oil, lemon juice and salt transform these simple veggies to tantalise your tastebuds, but the added vitamin-C content of lemon juice naturally boosts the calcium content of these super-green super-foods! 

Folate is another essential nutrient found in asparagus, spinach and broccoli that plays many oh-so-important roles within your body. Folate is a very important B-vitamin required for the function of your brain and nervous system in optimising cognitive function (how you think) and your mood (how you feel). Folate also regulates your cardiovascular system and lowers your risk of heart disease, supports the production of your essential red blood cells and is incredibly important for foetal development in pregnancy. 

Green vegetables are nutritious gems packed full of vitamins A, C, and K, potassium, folate, magnesium and calcium ~ with antioxidant, anti-inflammatory and immune-boosting qualities, fibre to regulate bowel movements and provide prebiotic food for your beneficial bacteria ~ a bowl full of green vege can go a long way in not only preventing disease but promoting health and vitality so that you can be the best you, you can be!

Still not convinced?

Try one of my tasty recipes below to see if you too can come to love these gorgeous greens as much as I do ?  

• Kale sautéed with a dash of olive oil, lemon juice and Himalayan sea salt are a great addition to top off any meal such as eggs on toast or kitchari (see recipe below)
• Sautéed greens with lemon and garlic.
• Roast Brussel sprouts and broccoli (or vege of choice) topped with a tahini dressing:

Method: cut broccoli into small florets and halve the brussel sprouts, sprinkle with olive oil, salt and pepper and bake for 15-20 minutes or until they start to become golden. 

Tahini dressing: Whilst your vegies are baking, whip up an easy tahini dressing with ¼ cup of tahini, ¼ cup of olive oil, ½-1 freshly squeezed lemon juice, 1 clove of garlic (optional), 1-2 tsp of honey or maple syrup, water to dilute, salt and pepper to taste. Pour the tahini dressing over your crisply baked vege and taste the difference. 

• Wholesome kitchari with steamed green vegetables, lemon juice and a sprinkle of salt: 

Ingredients: 

• 1 cup of split mung dal 
• 1 cup of basmati rice
• 6 cups of water
• 1 bunch of coriander
• 2cm square piece of fresh ginger 
• 2 cm square piece of fresh turmeric
• 3 tablespoons of ghee, grass-fed butter or coconut oil
• 2 teaspoons of ground cumin 
• Dash of salt and pepper

 Method: 

• Simply add split mung dal, rice and water in a big saucepan on the stove. Bring to boil and allow to simmer for 30-40minutes until soft. Add coriander, ginger, turmeric and spices to a nutri-bullet or blender with a dash of water to dilute and blend until smooth. Add to the pot with ghee or oil of choice and mix through. Serve with freshly steamed green vegetables, extra ghee, ½ a squeezed lemon and a sprinkle of Himalayan sea salt. 

Wired and Tired: How Stress Impacts the Immune Response

We are all familiar with the concept of “Stress” and have all suffered some kind of stressor in our day-to-day lives, whether it be running late for work when the old man in front of you won’t go the speed limit, being let go from your job after 20 years of loyal service, your kids fighting over the I-pad and wailing at you that “it’s not fair, it’s my turn”, or standing up in front of your peers to do an oral speech, your knees knocking and an internal voice screaming ‘RUN! RUN!’. Let’s be honest, in our busy and fast-paced modern day lives stress is very much the norm. 

Now, don’t get me wrong, stress isn’t always such a bad thing. During the Palaeolithic period when a Pterodactyl was swooping down on us, this fight-and-flight response was essential to our very survival. In fact, since the dawn of time, stressors have played a very important role in the evolution of all living organisms, helping us to adapt and evolve to the pressures of the environment such as predation and natural disasters. The physiological changes of acute stress are an adaptive energy required for growth and strengthening to increase our evolutionary fitness and have even been shown to enhance the immune system capacity to expediate wound healing and prevent infections from taking hold. 

However, chronic and mismanaged stress is another story entirely and can have very deleterious impacts on our health and wellbeing. Laying awake at night with looping, repetitive and negative thoughts of worry that ‘you need to call you mum because her health isn’t well and the kids need new shoes and did you remember to turn the stove off?’, overdoing the marathon training and winding up on bed-rest for a week because your body doesn’t have the reserves to recover, or feeling like the world is a scary and dangerous place and you would be safer just staying in bed for the rest of your days are clear examples of unhealthy stressors. Chronic stress causes high levels of cortisol to impact the inflammatory and immune responses. Similar to stress, inflammation plays a very important role under acute situations, but can become harmful to our health under chronic conditions.

A professor of psychology at Carnegie Mellon University, Sheldon Cohen has stated that, “Stressed people’s immune cells become less sensitive to cortisol. They’re unable to regulate the inflammatory response.” (Cohen, 2004).

The field of neuro-psycho-immunology (yep – it’s a thing!) clearly demonstrates that chronic stress suppresses the immune system and makes us more susceptible to illness and disease. So, what can we do about it? Managing stress, anxiety and depression largely depends on the individual presentation and should be personalised to your needs. We all need care, compassion and support during the many life challenges that present to us and therefore finding the right healthcare practitioner to help you manage your stress is an essential step in taking charge of your physiological and psychological health.

A healthcare practitioner can help to hold you accountable to your self-care disciplines and guide your treatment, whether it be GABA-inducing herbs and activities such as passionflower, lemonbalm and yoga, serotonin and melatonin supporting nutrients such as magnesium and zinc, or changing the very neuroplasticity of your brain with regular mindfulness and meditation techniques. Finding the right fit for you is essential in managing your stress for prolonged health and vitality. 

Here are some helpful ‘Zen-activities’ to help you get started: 

• Gentle exercise of even 20-30 minutes walk a day helps to change the scenery, allowing you to take a break from your frustrating task and clear your mind and provides a good boost of feel-good endorphins. 
•  Focus on your breathing. Breathing techniques slow your fight-and-flight response. Simply observing your breath can calm the body and mind within minutes.
• Hug someone you love! Hugging releases the feel-good hormone oxytocin which reduces stress hormones and improves your sense of relaxation and happiness so that you both feel good. 
• Enjoy a cuppa. Inhaling the aromas of your cup of tea reduces your stress response. What’s more, research shows that 3 cups of chamomile tea a day can be therapeutically beneficial in managing anxiety. 
• Daily yoga practices of as little as 15 minutes helps to slow your breathing and increase your natural production of GABA – the muscle-relaxing, sliding-into-the-bubble-bath hormone that medications like Valium induce. 
• Practice gratitude ~ daily gratitude journaling helps us to re-wire our brains to focus on the positive aspects in our lives rather than the negative. 
• Release your creativity! Drawing, painting, sculpting, mandala colouring-in or making finger puppets with the kids – art in all forms can be meditative, helping to focus the mind and release some pent-up emotions. 
• Eat a balanced, wholefood diet. Reaching for those high-fat, high-carb, high-sugar food-groups may provide us with a temporary endorphin hit, but such emotional eating is unsustainable, and typically causes us to feel more stressed and anxious when our blood sugar crashes. Wholefoods provide sustainable energy and nutrients that help to regulate our mood and energy. 
• Make more time for fun! What excites you? What brings joy to your life? Whether it be sports, crafts, learning an instrument, reading a book in bed, or soaking up the sun at the beach, prioritising some down-time can be the best thing you can do for your stress levels, helping you to rest, recuperate and recharge so that you can live your best life. 

Written by Sophia Leighton. 

Resources: 

https://www.rn.com/featured-stories/stress-inflammation-immunity/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/

https://www.verywellmind.com/tips-to-reduce-stress-3145195

https://www.beyondblue.org.au/personal-best/pillar/wellbeing/15-stress-busting-activities-to-help-you-relax