THRIVE with Whole-istic Healing Co.

EPISODE 38 - WHAT TO DO IF YOU ARE IN A ’FUNK’?

If you don’t have depression, or burnout…but just are not feeling ‘yourself’, then you could be in a funk!
To be honest, I have felt like I have been in a funk in and out this year.
I have wondered if it is an energetic funk, in terms of planetary alignments/retrogrades/lunar activity. I have wondered if it is numerology based given the year we have entered into.
(1.22) I chat about what a funk is vs burnout or depression
(2.44) What does a ‘funk’ look like for me?
It varies from point to point at different times and may not be ALL at the same time! I may oscillate between them, or be more at odds with a particular point at any one time;
Feeling lost, displaced almost
Low motivation
Feeling of ‘drudgery’ and ‘same old’ again and again
‘Can’t be bothered’ feeling in particular aspects or many at the same time!
The need for ‘escapism’, more fun and joy to shake things up!
A real desire for a change, holiday, break…yet also feeling so swamped with life that I need to keep powering through until that holiday comes (though a break is excellent motivation for me to keep cracking!)
In non-commitment windows of time, I just want to BE…I feel the real need to decompress on my own, not see anyone or do anything despite needing to see them or feeling the pull of obligation to do so…
Feels flat but not specific to a reason (weather dependent definitely! Less common when it is sunny OR rainy; cloudy days without sun or rain make me feel this more)
 
(6.31) Yet, no matter what the ROOT cause or reason is, when I have felt particularly ‘stuck’ or perturbed or ‘funky’, I lean into tried and trusted measures to help ‘shift’ underlying stagnation or energy…because it is all well and good to recognize that we are IN a funk, but to DO something about it is where the REAL POWER lies!
(7.45) So, what do I do about it?
First I check in and introspect as to what is it possibly telling me?;
+boredom?
+Misalignment in a particular aspect?
+ Not listening to my soul?
+ Pushing myself too hard?
 
Then, I love to then look into what could it be a result of;
Nutrition? (too much processed foods, takeway?)
Hormones? (where am I in my cycle?)
Caffeine? (am I adrenally pushing myself by being ‘ON’ and it is making me wired, stretching my nervous system)
Exercise? (not moving my body enough? Prana ALWAYS helps me with energy and feeling clarity in my mind…yet, I need to energy to do it!)
Not doing enough GROUNDING practices (mindfulness, meditation, baths, self-massage, getting a massage, journaling, reading a book)
Over committing to activities and schedules? Saying YES when I should say NO
My habitual ‘people pleasing’ tendencies?
Is it being too bogged down with the ‘seriousness’ of life? (ALL man-made and self-inflicted!...not enough FUN or JOY?)
Is it too much of SWEATING THE SMALL STUFF? Not having a perspective beyond ‘what is’?
Is it being indoors too much vs being in the sunshine and nature? Not being around water enough?
Not spending enough time with loved ones? I ALWAYS find that spending time and laughing with family & friends (as long as it isn’t every day i.e. too much!), that sparks me into ‘life’ again!
Is my house too messy? A clean space gives me STRUCTURE and order and I THIRVE with that!
Do I not have enough help? I definitely have trouble asking for help, sometimes because I think it is easier on my own! Also, it can feel like ‘too much work’ organizing it…and others, it feels like am I worth the financial cost of it? (worthiness undertones!)
(20.30) I chat about what I do to help lift me OUT of a funk
 
I hope you take some pearls of wisdom out of this episode and that it can bring some clarity and perspective into your life and what you may be going through.
 
xx
Namita 

EPISODE 37 - SELF-LOVE GUIDED MEDITATION

EPISODE 37 is a beautiful GUIDED MEDITATION centred on the practice of SELF-LOVE.
The full video episode is on our YouTube Channel.
I would invite you to sit or lie down where you are comfortable, or do this as a WALKING MEDITATION.
Delve deep into the practice as you watch and feel your heart space open.
Self-Love is a key to feeling empowered and strong.
It is a practice that I lean into often.
Enjoy xx
 

EPISODE 36 - MEDICATIONS IN THE PERINATAL PERIOD PART 3 OF 3

This is the final part of the series and we go through;
 
(3.31) What are NATURAL SUPPLEMENTS that are available for ANXIETY and DEPRESSION over-the-counter & considerations to make?  
 
(11.09) BEING KIND to yourself throughout the process
 
(17.49) Write a COMMITMENT STATEMENT to yourself
 
(20.25) What are some STRATEGIES to use ALSO whilst using WESTERN TREATMENTS?
 
(37.50) What is MATRESCENCE and this IDENTITY SHIFT?
 
(41.56) SUMMARY of MEDICATION as a possible PIECE in your jigsaw of RECOVERY
 
This series was designed to answer common questions and queries about this arm of treatment and I hope it SHINES THE LIGHT on it to give CLARITY.
 
Clear communication and information for me is the definition of HEALTH LITERACY and I hope that this series has provided that to you in the aspect of medications in the capacity that is available over a podcast vs one-to-one specific guidance!
 
Remember your pharmacist and doctor have a wealth of information between them; so never hesitate to ask ANY questions.
 
I hope you have gained so much from this series...
 
Hop onto www.wholeistichealingco.com for more resources and information!
 
xx Namita

EPISODE 35 - MEDICATIONS IN THE PERINATAL PERIOD PART 2 OF 3

SHOW NOTES
Part 2 of 3 on MEDICATIONS for PERINATAL MENTAL HEALTH is all about;
(4.17) What are the considerations of PREGNANCY and BREASTFEEDING with medications?
(11.58) Although a separate topic, what are the implications of medications for HG (hyperemesis gravidarum whilst pregnant?
(17.31) What are possible SIDE EFFECTS of each class of medication?
(21.34) What is the side effects are causing a problem?
(25.53) What are possible DRUG INTERACTIONS with medications for PNDA?
(30.16) The impact of ALCOHOL with medication and the INTERPLAY
(35.09) What are some possible FOOD INTERACTIONS?
(36.20) What happens if medications DON’T work?
(38.46) What happens when WEANING OFF medication (upon doctor’s advice & consultation only)
Dive in and learn ALL about these aspects of medication if you are beginning medication or wondering HOW it fits into the scheme of treatment for PERINATAL anxiety and depression.

EPISODE 34 - MEDICATION IN THE PERINATAL PERIOD PART 1 OF 3 SERIES

EPISODE 34: MEDICATION FOR POSTNATAL DEPRESSION AND PNDA PART 1 of 3
This is PART 1 of a 3-part series all on MEDICATION in the perinatal period. This episode contains;
(11.34) MY story and my WHY; lots of statistics that will blow your mind
(32.29) WHAT treatment is available for PND and PNDA?
(34.36) WHO should you see to obtain treatment?
(36.44) WHAT medications exist for PND and PNDA and HOW do they work?
(42.56) What factors are considered when choosing a medication?
(46.38) What are some MYTHS around medications?
(54.12) What should you watch out for or consider when beginning a new medication?
(57.35) What are REALISTIC time frames of medications working?
(1.00) How LONG do you need to remain on medication for?
(1.01) What should you consider in regards to the safe use of medicines?
(1.03) What if the medication does not work for you?
(1.07) What if I need medication or your partner needs medication?
(1.10) What can you say if your family or friends ask if you are on medication?  
(1.13) What can you say if you feel judgement or stigma from others for taking medication?
 
(25.48) I am passionate because of the following statistics;
1 in 5 women have PNDA
1 in 7 women have PND
1 in 10 men have PND, all of which equate to 100,000 families each year in Australia; not even factoring the pandemic impact
75% of affected women DON’T seek help UNTIL they reach CRISIS point
20% have suicidal thoughts or acts of self-harm
Suicide is one of the LEADING causes of maternal death in the first 12 months postpartum in Australia…with 1 in 4 calls to PANDA having suicidal thoughts
50 % of mothers are NOT diagnosed by a HCP (ppd.org) (with 63% of PANDA callers not have informed their health care provider)
1 in 5 were diagnosed with depression for the FIRST time in this PERINATAL PERIOD! Which to me means, that 1 in 5 families would have NO idea what is happening to them and WHAT to do!)
50% of men who’s partner has PND, will develop depression themselves (postpartumdepression.org)
The PWC report in 2019 found that PNDA has an $877 million impact annually, with a $5.2 billion lifetime impact
It was found in this PWC report that 86% of parents with children under 2 with PND were married, but face a lower probability of staying married and this to me would occur due to the immense strain of the condition on relationships
80% of women with PND will go on to have a FULL recovery…this is phenomenal!
PART 2 will continue on with...
What are the considerations of PREGNANCY with medications?
Although a separate topic, what are the implications of medications for HG (hyperemesis gravidarum whilst pregnant? Consider that this condition can impact on a mother’s well-being)
What are the considerations of BREASTFEEDING with medications?
What are possible SIDE EFFECTS of each class of medication?
What are possible DRUG INTERACTIONS with medications for PNDA?
What are the considerations with ALCOHOL whilst taking antidepressants/medications?
What are some possible FOOD INTERACTIONS?
What happens when WEANING OFF medication (upon doctor’s advice & consultation only)
PART 3 of the series will continue...
What are NATURAL SUPPLEMENTS that are available for ANXIETY and DEPRESSION over-the-counter & considerations to make? (st johns wort, gut health, chamomile etc.)
BE KIND to yourself throughout the process
Write a COMMITMENT STATEMENT to yourself
What are some STRATEGIES to use ALSO whilst using WESTERN TREATMENTS?
Nutrition
Ayurveda (massage, impact of all 5 senses on the system)
Limit alcohol and caffeine
Movement
Sleep hygiene
Meditation (link my GM’s)
Mindfulness; colouring, washing the dishes, ideas to practice it
Self-care (journal, baths, walk, haircut, new clothes)
Grounding strategies
Saying no…boundaries
Looking at work/life balance; seeing if there are areas to trim that are troubling you…trouble-shoot/solution-mode what is working and what is not/outsource what you can
Lean into your tribe…find WHO you resonate with and who you can be honest & authentic with (ideas of where to meet people)
Infant massage
What is MATRESCENCE and this IDENTITY SHIFT?
SUMMARY of MEDICATION as a possible PIECE in your jigsaw of RECOVERY
 

EPISODE 33 - ANGER MANAGEMENT

EPISODE 33 – ANGER MANAGEMENT
In this episode we cover;
WHAT IS ANGER?
According to Charles Speilberger, PhD psychologist, anger is ‘an emotional state that varies in intensity from mild irritation to intense fury and rage’. It exerts physiological and biological changes when you get angry;
+ your heart rate and blood pressure go up
+ energy hormone levels increase; adrenaline, and noradrenaline.
Anger can be from external or exogenous sources; think traffic or a towards a person.
It can also be from an internal or endogenous source; think of festering over personal concerns or rehashing a trauma or event.
ARE SOME PEOPLE MORE PRONE THAN OTHERS TO ANGER?
According to APA.ORG, some psychologists believe that people who are easily angered may have a ‘low tolerance for frustration’. This can be genetic or physiological, as well as being sociocultural (where it is not accepted to show anger, so do not learn how to channel it constructively). Interesting article here; https://www.apa.org/topics/anger/control
From an Ayurvedic perspective, people with a PITTA PRAKRUTI or natural constitution or a PITTA VIKRUTI (imbalance), there is the FIRE and WATER elements at play. With more heat qualities, these people tend to exhibit more anger reactions than someone with a KAPHA PRAKRUTI or VIKRUTI.
This enables understanding that on a hot day, if eating more heating VIRYA (energy) foods/spices & partaking in heating practices, that the FIRE quality will enhance. We would encourage more cooling qualities in diet and lifestyle to help bring balance and to reduce this excess fire.
I would also look into childhood and how anger was seen within the home; pushed under the rug, not expressed in a healthy way or not even allowed to show anger?
There can be learned behaviours that until NEW skills are learned to better handle emotions and reactions, that we are unable to grow and evolve.
WHAT ARE WAYS TO HANDLE ANGER?
EXPRESSING
SUPPRESSING
CALMING
What I would ask then, is to look into a few ponderings?
+ What makes you tick?
+ What factors contribute to this final blow up?
+ Is there a cyclical pattern to this anger?
+ What helps you get through it?
+ How often is it happening? Is it happening more frequently? *
+ Is it affecting your relationships at home or work? *
These can help unveil exactly WHEN and WHY it is happening, which is SO important! The * indicates that it is a great idea to seek help and look into this more before it creates more impact in your life.
WHAT STRATEGIES CAN I USE WHEN I FEEL ANGRY?
1. THE GLITTER JAR CONTAINER
2. STOP BEFORE REACTING/SPEAKING
In the moment of yelling or responding…STOP.
Breathe.
Walk away if you have to.
Then respond, not immediately and not fuelled by the immediate ANGER FIRE response.
3. HAVE A HEALTHY OUTLET FOR YOUR ANGER IN THAT ACUTE MOMENT
4. GET SOME EXERCISE/ FRESH AIR
5. DEEP BREATHING (HAND TO HEART OR ON TUMMY)
6. REPEATING A MANTRA/CALMING WORD
7. IMAGERY VISUALISATION
8. PUT ON SOME MUSIC
9. SLOW YOGA ASANAS
10. RE-FRAMING THOUGHTS
(can often be a reaction to fear, or focusing on catastrophic thinking and replace with more GREEN TEAM thoughts and rational thoughts)
Looking into your MINDSET, as certain thought processes can feel very catastrophic in the moment;
-ALL or NOTHING mindset
-CONTROL
-COMPARISON
-CATASTROPHIC thinking (Phrases like NEVER, ALWAYS)
Ask yourself
‘Will it matter in 5 minutes, 5 days, 5 weeks or 5 years’ time?’
If the answer is no, then let it go! Don’t sweat the small stuff!
11. CHECK IF YOU’RE HUNGRY!
12. ONCE CALM EXPRESS YOURSELF USING ‘I’ STATEMENTS VS BLAME OR CRITICISM
13. RUN THROUGH SOLUTIONS
14. USE HUMOUR TO CHANGE THE ENERGY
15. TIMING; DON’T BRING UP BIG ISSUES WHEN TIRED OR LATE AT NIGHT, OR WHILST KIDS ARE SCREAMING
16. ENSURE YOU ARE SLEEPING WELL
17. IMPACT OF FOODS FROM AN AYURVEDIC PERSPECTIVE
18. IMPACT OF ALCOHOL AND CAFFEINE
19. MEDITATION
20. WATERFALL SHOWER
21. MANDALA COLOURING IN
22. JOURNAL YOUR ANGER AS AN OUTLET
23. SELF-CARE; Anger can be a sign that your ‘cup’ is not full, or your needs are not being met
 

EPISODE 32 - BURNOUT

EPISODE 32 – ‘’BURNOUT’’
We have ALL heard about the term ‘burnout’, but what exactly is it and what is the difference to depression or mood related disorders?
If we stop and think of our modern way of living;
+ looking after children
+ possibly broken sleep with children waking up throughout the night
+ getting everyone ready
+ cooking
+ cleaning
+ going to work, managing businesses/careers,
+ school life, homework, extracurricular activities,
+ nurturing your relationship, family and friends,
+ exercise, weekend sporting commitments etc. etc. etc…
This stop/start, constant movement and ‘busy-ness’, coupled with investigating nutrition and lifestyle choices, coupled with perhaps a lack of ‘tribe’ where everyone is on this ‘rat-race’, to me, intuitively, there is no wonder we as a collective experience burnout.
City living has a frenetic energy that is palpably noticeable for me, after living in quieter areas of Perth, Cairns and the Gold Coast. It almost feels like a vortex that we have become sucked into, and we have to move fast, or else it feels like people are pushing to make their way through past you.
Does any of that sound familiar?
The Black Dog Institute states that the financial impact of burnout with ‘stress-related absenteeism and presenteeism costing Australia $14.81 billion per year’
In an article, https://www.ncbi.nlm.nih.gov/books/NBK279286/, ‘’a stressful lifestyle can put people under extreme pressure, to the point that they feel exhausted, empty, burned out, and unable to cope. Stress at work can also cause physical and mental symptoms.’
Factors at play can be;
Put under time pressures
Conflict with colleagues
Neglecting own needs
What does the WHO define BURNOUT as?
It is not classified as a medical condition, but rather an occupational phenomenon in the 11th Revision of the International Classification of Diseases (ICD-11).
‘’Burn-out is defined in ICD-11 as follows: a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:
feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
reduced professional efficacy.
Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”
This then pertains to an occupational standpoint, but I then wonder where the shades of grey come in, when we speak of stay at home mothers, feeling this way about home life when we have occupations outside of the home also, or caring for an ill family member?
A study by the UNSW of 1019 people, a statement by Professor Parker was “Interestingly, our findings also show that burnout doesn’t exclusively affect those in paid employment,” “By broadening the study’s scope to include those with unpaid home or care duties, we were able to note that burnout is not limited to those exposed to work-related stressors, which suggests burnout may be ‘context free’.”
WHAT ARE THE SIGNS AND SYMPTOMS OF BURNOUT?
The 3 main areas include;
Exhaustion: feeling drained, physically and emotionally exhausted and unable to cope.
Alienation from (work-related) activities: can find their work stressful, frustrating and cynical. Sense of dread having to go to work.
Reduced performance: makes it difficult to perform, lack of motivation and energy, as well as feeling you can no longer do your job.
However, in one of UNSW’s new studies, the responses from 1,019 people who completed a questionnaire indicated nine other factors commonly affecting people experiencing burnout. These included:
Anxiety/stress
Depression and low mood
Irritability and anger
Sleep disturbances
Lack of motivation or passion
Lack of concentration, memory loss or brain fog
Withdrawal from others
Physical symptoms such as aches, headaches, nausea and low libido
Emotional fragility
HOW DO YOU KNOW IF IT IS DEPRESSION OR BURNOUT?
The most important thing is to NEVER self-diagnose! There can be parallels between them, but treating someone who actually has depression with rest and strategies for burnout, may in fact delay their correct treatment.
Similarities between the two can include;
Lack of motivation
Exhaustion, low energy and fatigue
Reduced performance and ability to focus or concentrate, as well as reduced empathy which is quite evident in health related jobs such as being a doctor or nurse
However, depression may present with greater symptoms and ones that should not be ignored; such as hopelessness and suicidal ideations, and the cause can be very different and hence the treatment!
I would therefore not ‘guess’ or assume, or self-diagnose; as this can delay correct treatment.
Therefore, it is vital to see your GP who can do a thorough investigation into how you feel, what is going on, look into your physiological markers, diet, lifestyle and investigate further.
I would recommend asking for a LONG appointment and obtaining a full analysis of what is going on.
I would also say though, to reflect, and ponder on the following so that you can discuss your findings and observations with your GP;
+ What exactly are your symptoms?
+ When did they start?
+ What makes them better or worse?
+ Observe your appetite, your sleep (ability to fall asleep and stay asleep, how refreshed you feel in the morning), bowel movements
+ Do certain practices/food/situations make the symptoms worse?
+ How is your gut health?
 
Now, The BLACKDOG INSTITUTE has a great article; https://www.blackdoginstitute.org.au/news/burnout-diagnosis-one-step-closer-with-new-clinical-checklist-and-predictor-of-which-personalities-are-most-at-risk/
They conducted a study and found certain mindsets or ‘personality traits’;
-perfectionists and work-focused traits were ‘red flags’ for developing burnout
In my book, ‘Shining The Light on PND’, I wrote a chapter about mindsets and I would think that the
+ ‘all or nothing’ trait; working yourself to the bone and only relaxing when you have ‘finished’ your task…but for example with children, what I am learning is that it’s never ALL done! There is always something to do, and as they get older, I am finding the demands are changing, but I feel are more time consuming? (or have I over committed?!)
+ The ‘people pleaser’ trait also would stand out for me, as well as;
+ ‘comparison’ as you may push yourself harder than your own intrinsic need and values because you are comparing to other people or standards
+ ‘control’, not relinquishing any control may make you work harder, if you feel like you can do it best
How to treat burnout?
Whilst there is no ‘remedy’ or prescription per se, I would encourage you to see your GP who can undertake the necessary tests and then refer you to whomever they feel necessary!
It could be to a psychologist, CBT, sleep studies, blood tests, adrenal function testing, thyroid function testing; whatever they deem appropriate, I believe they are the first point of call!
There could be an underlying thyroid condition, or adrenal related conditions such as Cushing’s or Addison’s disease, there could be depression. The tricky thing is if blood results don’t fit within the boundaries that are accepted in the medical world, there are shades of grey where you don’t feel your best self but cannot be ‘diagnosed’ as such.
Integrative GP’s can look into cortisol levels, heavy metals, and further neurotransmitter tests that may be of interest to you. Costly yes, I would 100% attest to that, but if you are intrigued as to what exactly is happening at a deeper level then look for an Integrative GP around you.
Other points that I feel are relevant include;
Re-evaluate work/life balance; look into what is a source of stress for you, and ascertain your budget and lifestyle and see what/where you can streamline to focus your energy and resources to not feel burnt out:
Meal delivery if food preparation is a source of pain
Online groceries if going to the shop is a source of pain
Get a cleaner or housekeeper if that is a source of pain and if your budget allows for it
Cull extra subscriptions if not value-adding and dedicate that budget into things that will take the stress out of your day-to-day
Make a roster of tasks around the house; share the work load
Dedicate different tasks for different days; ‘timetable’ as such to give stability, structure, organisation and clarity vs feeling overwhelmed by all that needs to be done
 
Having a sense of purpose can help; service, giving back can help you feel good!
 
Trying to gain autonomy can motivate you in your role. Lack of control can make you feel a lack of motivation, so at work or in the home, gaining this autonomy can help
 
A challenge may sharpen the saw if you feel like you are bored and cannot keep doing the same thing day in and day out. Variety is a spice of life!
 
SLEEP hygiene is a crucial part of HEALTH and WELLBEING; looking into GOOD strategies for sleep
 
Exercise is great for all reasons listed in episode 29! Enhanced endorphins and energy, as well as a stress relief outlet. It can also improve sleep which is a pillar of health
 
Self-care strategies vs neglect. The cliché of ‘filling your own cup first’ becomes important so that your body, mind and soul feel supported, nourished and rejuvenated
 
Correcting any nutritional deficiencies; low iron, B vitamins, vitamin D is a hugely common one these days being inside all the time!
 
Reducing alcohol intake; as per last week’s episode and all the impacts that it can have to our biochemistry and sleep. It can exacerbate anxiety and depression, so reducing this can help you thrive and have more endogenous energy
 
Reducing the reliance on caffeine; it stimulates the CNS, to give ‘seemingly energy’ stores; but true energy comes from low GI fuel sources. Caffeine simple makes your CNS pump harder and our adrenal system to be in the ‘fight or flight’ mode; which stretches our already stretched nervous system
 
Be fluid, flexible and don’t sweat the small stuff!
 
Blue light blocking glasses can help to regulate the circadian rhythm and reduce the strain on the nervous system by the bright lights (laptops, phone throughout the day; and try to embrace a ‘WIND-DOWN’ routine at night)
 
Dim lighting at night time
 
From an Ayurvedic perspective; excess VATA, too much air and space can create this feeling of anxiety, erratic mind and feeling frazzled! Strategies that put back EARTH and FIRE; through all 5 senses will make an impact in feeling grounded and more ‘centred’;
 
Sesame oil massage on the body twice a day; at least on your scalp, back of the neck, the wrists and soles of the feet
Cooking with VATA pacifying spices, choosing VATA pacifying produce, eating warm and cooked meals rather than raw and cold meals
Meditation to slow the mind
Exercise that is more heating, not too movement based but a slow hatha yoga that is really focussed on grounding. We want to replenish the nervous system, not push it harder. Yin and restorative yoga is beautiful, swimming or rowing.
Pranayama, focusing on slow and connected breath; NADI SHODHANA would be mindful and calming to the nervous system
Reducing refined sugar, less packaged and convenient style foods; but more fresh, PRANA rash foods. The energy or VIRYA behind foods affect the mental quality to be TAMASIC; which is dull, inert and stagnant or RAJASIC; which is the active, monkey mind mental quality. We want to enhance SATWA, or this serene, calm and poised qualities through sattwic food and practices
 
Journaling anything that pops up for you
 
Meditation
 
Use of MUDRAS; the thumb and ring finger for example called the ‘SURYA MUDRA’, connects the FIRE and EARTH elements and can be very grounding
 
With parenting, call in your tribe. We are not designed to do everything ourselves. Ask for help; and for anyone who has the capacity to help a family member or friend who is sinking; help them. The more we can be there for one another, the less we live in this very individual way; but rather as a community with connection, kindness and compassion.
 
Connection with friends, family, your partner! We are human beings not doings! Connect, connect connect!
 
Bring more JOY and fun into your lives! Life is short, I know we get so caught up on work. The ‘practical’ aspects of life; but with health, with time on our side, we have the capacity to bring in lightness and flow and ease…you are worthy and deserving of this!
 
Remember that self-care is not a luxury or selfish! Make time for what you love to do; it does not have to be the same for everyone! But definitely make time for it
 
**There is an excellent article at; https://www.psychologytoday.com/au/basics/burnout
 
The PEARL TO PRACTICE this week is to look into your life and peel away the areas that bring you stress, or are kinks in your chain. For the TOP 3, I want you to think of ALL the things that you could try to help them, and then pick one strategy for each…implement and see how you find them!
 
 

EPISODE 31 - ALCOHOL: IMPACTS ON HEALTH (& DURING PERINATAL PERIOD)

EPISODE 31 – ALCOHOL AND THE PERINATAL PERIOD
Since 7000 B.C in China, humans have been drinking alcohol! It’s been generally a socially and culturally accepted ‘crutch’ or tool to help us feel better or to celebrate with family and friends.
Some quick statistics from Australia;
In 2016 Australians spent $666 billion on general living costs, $14.9 billion was on alcohol vs $1.6 billion on tea and coffee (https://moneysmart.gov.au/australian-spending-habits
 
The ABS data released on 21.3.22; 1 in 4 Australians aged 18 years and over exceeded the Australian Alcohol Guidelines in 2020-21
 
Men were more likely to exceed the Guidelines than women (33.6% vs 18.5%)
 
Those living in Inner and Outer Regional and remote areas were more likely to exceed the Guidelines than those living in Major Cities.
What are we covering today?
EFFECTS OF ALCOHOL, HOW IT WORKS (biochemistry, short-term & long-term effects, and what an alcohol emergency looks like)
 
WHAT ARE THE NHMRC ALCOHOL GUIDELINES: National Health and Medical Research Council
 
WHAT IS A STANDARD DRINK?
 
ALCOHOL AND SLEEP RELATIONSHIP
 
MEDICATION SAFETY AND INTERACTIONS (As a pharmacist, medication safety and drug interactions are hugely important topics with alcohol! Hearing or watching people combine seemingly ‘benign’ over the counter medications with alcohol is always a trigger point for me!
 
PREGNANCY AND ALCOHOL
 
BREASTFEEDING AND ALCOHOL
 
MOTHERHOOD/PARENTHOOD AND ALCOHOL
 
AMA; EMOTIONAL AND PHYSICAL
 
WHAT TO DO IF YOU ARE CONCERNED WITH YOUR DRINKING OR A LOVED ONE?
In terms of my own experience, I have shared on a number of podcasts, how inflammatory alcohol is for me personally, and how much my body speaks to me to reduce, if not eliminate it from my lifestyle. My body tends to become swollen, inflamed in my fingers/face/legs and feet, as well as my tonsils always becoming inflamed, with it taking a good 5-7 days to return to ‘normal’.
I do however, enjoy the relaxation aspect that it brings me, which is why I have not been able to ‘cut it out’ completely from my menu! I do try to drink higher quality wines with fewer preservatives and trialling one ‘type’ at a time; but I still haven’t quite worked it out! My ‘Google’ research has suggested that red wines, vodka and gin are the least inflammatory; but haven’t worked out my secret recipe or solution here!
So, I bring up alcohol from a MENTAL HEALTH space and also from the PERINATAL period space, because it is quite a complex and intricate balance between understanding;
+ the biochemical impacts that it has on our system
+ as well as safely considering all the aspects that need to be thought of when drinking
So I wanted to launch into each topic in some detail to help SHINE THE LIGHT on one of the most commonly used substances across the globe!
EFFECTS OF ALCOHOL, HOW IT WORKS (biochemistry, short-term & long-term effects, and what an alcohol emergency looks like)
https://www.betterhealth.vic.gov.au
CNS depressant chemical; one of the oldest and most commonly used recreational drug. Slows down the processes in your brain and CNS, and can initially make you feel less inhibited and RELAXED.
However, your body can get ‘used to this’, so enter the ‘fight or flight’ mode without alcohol in your body or as it wears off, and it can create a vicious cycle of needing alcohol to FEEL relaxed, but not having it in your system creates this heightened CNS.
Tolerance can occur, which means that you need more alcohol to exert the same effect.; which puts you at a greater risk of alcohol dependence.
In terms of MENTAL HEALTH and the impact that alcohol can have, on the www.drinkaware.co.uk website, they have this statement;
‘if you drink more than the UK Chief medical officers low risk drinking guidelines, it can have a negative effect on your brain chemistry and lead to worse mental health.
It also states that ‘binge drinking is found to have more likely to have symptoms of depression, with people who reported regular hangovers as most at risk.’ (with binge drinking being more than 8 units of alcohol in a single session for men, or 6 for women in the UK).
It continues to state that cutting out alcohol completely for just 4 weeks makes a clear difference in how they feel.
Alcohol is a CNS depressant and works in the brain primarily by;
Small amount of alcohol can stimulate GABA (the inhibitory neurotransmitter), which causes a relaxation effect, but heavy drinking can deplete GABA, causing increased tension and feelings of panic
It impacts other neurotransmitter systems of GLUTAMATE, GLYCINE, ACETYLCHOLINE, SEROTONIN.
The pleasurable effects occur due to the increased level of DOPAMINE and ENDOGENOOUS OPIOIDS in the reward pathway of the brain.
All of these contribute to alcohol’s ‘’reinforcement related’’ adverse effects of; ADDICTION, DEPENDENCE and WITHDRAWAL
How much alcohol impacts the body will depend upon;
How much you drink
Your pattern of drinking
The quality of alcohol you drink
Body size and composition
Age
Drinking experience
Genetics
Nutritional status
Metabolism
Social factors
What are SHORT TERM effects?
Lowered inhibitions
Feeling of relaxation
Inducer of sleep due to the drowsiness/sedation
Interpersonal conflict
Falls and accidents
Altered behaviour; including risky or violent behaviour
Hangover
Alcohol poisoning
Alcohol triggers a number of reactions in the body;
-frequent urination and dehydration
-inflammatory response from your immune system
-irritation to the stomach lining by increasing gastric acid secretion (it can enhance complications with people with PUD or H. pylori)
-a drop in blood sugar
-expansion of blood vessels
-can cause liver damage; due to accumulation of fats in the liver as a result of alcohol metabolism. It can cause cell death within the liver
What are symptoms of a ‘Hangover’?
Hangover symptoms usually last up to 24 hours and resolve on their own;
Thirst, headache, muscle aches, diarrhoea, nausea, fatigue, weakness, trembling or shaking, rapid heart rate, increased blood pressure, dry mouth and eyes, poor concentration, increased sensitivity to light and sound, feeling like the room is spinning or dizziness
Anxiety, depression, irritability and mood disturbances
Feeling jittery
Poor, restless or less sleep
 
Hangovers tend to be worse if;
Drink on empty stomach
Use other drugs and smoking nicotine is known to make it worse
Sleep poorly after drinking
Drink dark coloured alcohol such as brandy, rum and whiskey
What is an ‘’ALCOHOL POISONING EMERGENCY’’?
This is a life-threatening emergency due to the number of organ systems involved with alcohol poisoning.
Call 000 if you notice any;
Confusion
Vomiting
Seizures
Slow breathing, less than 8 breaths per minute or irregular breathing (a gap of more than 10 seconds between breaths)
Blue tinged or pale skin
Hypothermia; low body temperature
Difficulty remaining conscious
Passing out/unconscious and can’t be woken
The AMOUNT of alcohol required to reach this poisoning will be DIFFERENT for everyone based on the above factors discussed. If in doubt, check it out!
What are LONG TERM EFFECTS?
The WHO indicates that alcohol contributes to more than 200 different diseases and injury types.
Some examples;
-road and other accidents
-mental health conditions; such as anxiety and depression; as well as interference with antidepressant medication
-domestic and public violence
-crime
-family breakdown and social dysfunction
-cardiovascular disease
-cancers
-overweight and obesity
-risk to unborn babies
-liver disease, long term cognitive impairment, self-harm
 
What are WITHDRAWAL SYMPTOMS?
confusion, paranoia, anxiety, insomnia, agitation, tremors, fever, nausea, vomiting, seizures and hallucinations, delirium
 
WHAT ARE THE NHMRC ALCOHOL GUIDELINES: National Health and Medical Research Council
The lifetime risk from drinking alcohol increases the more you drink.
For healthy men and women, the guidelines are;
Drinking no more than 10 standard drinks per week reduces the lifetime risk of harm from alcohol related disease or injury
 
Drinking no more than 4 standard drinks of one day reduces the risk of alcohol related injury arising from that occasion
 
Children under 18 years should not drink alcohol to reduce the risk of injury and harms to health
 
Women who are pregnant; to prevent harm from alcohol to the unborn child, women who are pregnant or planning to become pregnant should not drink alcohol
 
Women who are breastfeeding; not drinking alcohol is the safest for your baby
 
WHAT IS A STANDARD DRINK?
 
1 standard drink contains 10 grams of pure alcohol irrespective of;
 
+ the type of alcohol
+ if is mixed with ice, juice or water etc.
The volumes of different types of alcohol will change to give this 10 grams of alcohol.
Excellent visual of different types of alcohol and what is a standard drink on the health.gov website; https://www.health.gov.au/topics/alcohol/about-alcohol/standard-drinks-guide
 
ALCOHOL AND SLEEP
Excellent article at; https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
Alcohol is a SLEEP INDUCER with the drowsiness and sedation it brings to the CNS.
A normal sleep cycle has 4 different stages; 3 Non REM (rapid eye movement) and 1 REM stage all lasting between 90-120 minutes. Alcohol induces sleep quickly, but can fall into deep sleep quickly, which disrupts the usual balance between SLOW-WAVE sleep and REM sleep.
This reduces the quality and the duration of sleep, and can increase symptoms of SLEEP APNOEA by 25%. You feel more tired the next day, so lean on stimulants such as caffeine, which can in turn impact sleep, possibly rely on alcohol again to INDUCE sleep, but impair the quality and duration again!
Given that sleep is a vital PILLAR of HEALTH in both Western medicine and Eastern Ayurveda, alcohol disrupting the sleep cycle is going to have an impact on our ability to THRIVE and feel full of VITALITY.
If we think of what sleep deprivation can do to us in the newborn baby stage, then repeated nights of poor quality of sleep as a result of alcohol will have the same disruption to our quality of life.
 
MEDICATION SAFETY AND INTERACTIONS
Understanding that alcohol affects several neurotransmitters as mentioned, as well as understanding that our detoxifying organs the kidney and liver in particular, are placed under extra stress by drinking as we need to detoxify it from our body.
If you think about adding medication, whether OTC or prescription, or herbal, consider;
The extra work and burden placed onto your kidney and liver to clear them all (all seen as foreign)
That medications that make you drowsy, depress the CNS; can have additive effects with alcohol and cause CNS sedation; which can be fatal with respiratory depression as an example
Seemingly innocuous and benign combinations as say sedating antihistamines, can really have fatal consequences…and Paracetamol. It is my big trigger point if I ever hear friends or people speak of saying what OTC thing they have taken and drink; and laugh…when I am horrified by the sheer risk of what they are doing…
It is crucial to chat with your pharmacist about medication that you take before drinking alcohol to check if it is safe.
Some antibiotics, anti-inflammatories, OTC preps (herbal and medicinal) ALL have the capacity to interact with alcohol.
Equally there are medications that you should not stop suddenly, in fact if doing so can cause very serious adverse reactions within the body and so CORRECT advice on what to do is VITAL.
What is also interesting that medications to treat anxiety, should not be combined with alcohol as t has an additive impact on the CNS and can cause severe drowsiness, and machinery should not be operated on.
If we also consider the vicious cycle with anxiety and alcohol, then we may end up using more anti-anxiety medication thinking the anxiety is getting worse, when it could be the alcohol that is causing and exacerbating it.
If we think that alcohol is a CNS depressant, and we consider antidepressants being complex of course, but really trying to boost serotonin, noradrenaline and dopamine, then alcohol impacting the brain biochemistry is going to make it
hard to know if medication is working, and
make the medication potentially less efficacious; until there is a homeostasis within the body and it is clear as to how the biochemistry is, without adding another variable of alcohol into it.
So, before you combine any medication with alcohol check first. Certainly if you are struggling with anxiety and depression, look into your drinking habits and reduce, if not cut out completely. Then of course, if you need support then we will go into this a bit further.
PREGNANCY AND ALCOHOL
Current guidelines stipulate that it is the safest to not drink alcohol if planning to fall pregnant or whilst pregnant.
This is evidenced with an uprise in advertisements and labelling on alcohol to spread this health advice. This advice is present as alcohol can lead to poorer perinatal outcomes including;
-low birthweight
-being small for gestational age
-pre-term birth
-miscarriage, stillbirths, birth defects
-foetal alcohol spectrum disorder (FASD); which can have a range of adverse physical, learning and behavioural effects after exposure to alcohol during pregnancy.
Women were more likely to drink alcohol in pregnancy if;
-they lived remote or in very remote areas
-were indigenous
-were teenage mothers
Alcohol can affect the fertility of men and women, which is why the advice of not drinking alcohol if planning to fall pregnant is there.
Also, when I was pregnant with Ari our eldest but I did not know it at the time, I felt SO guilty as I remember having 2 glasses of plum wine at a dinner with friends! The guilt far outweighed the joyof drinking it in hindsight!
BREASTFEEDING AND ALCOHOL
https://www.breastfeeding.asn.au/resources/alcohol-and-breastfeeding
The concentration of alcohol in breastmilk follows the amount of alcohol in your blood
 
Alcohol will be in your breastmilk 30-60 minutes after you start drinking
 
A number of factors affect how much alcohol gets into your milk;
 
+ the strength and amount of alcohol in your drink
+ what and how much you have eaten
+ how much you weigh
+ how quickly you are drinking
 
As a general rule:
It takes 2 hours for an average woman to be free of the alcohol from 1 standard drink and therefore 4 hours for 2 drinks, 6 hours for 3 drinks and so on.
 
The time taken is from the start of drinking
 
The Feed Safe app can help to work out the times more accurately
 
Only time will reduce the amount of alcohol in your breasts
 
Pumping and dumping will not reduce the amount of alcohol in your milk, and you don’t need to do this once the alcohol has passed through your system as alcohol is not stored in your milk.
The best advice is to plan ahead!
The safest option is to not drink; but if you are planning to drink, then express some milk before you start drinking.
If you are unsure if you have had too much to drink, or it’s too soon, then call the Breastfeeding Helpline and talk to one of the breastfeeding counsellors about your unique situation: 1800 686 268 24/7
MOTHERHOOD/PARENTHOOD AND ALCOHOL:
I can definitely understand how as parent’s days are stressful, full, sensory overload, chaos, movement and everything in between! Reaching for a glass of wine at the end of the day feels like a beautiful reward to ‘take the edge’ off the stretched nervous system!
It will make you initially feel relaxed due to GABA stimulation, it can ‘induce’ sedation and sleep…but as we have learned, that our kidney/liver have to work hard metabolising it, it impairs our quality and duration of sleep, heavier drinking causes a reduction in GABA, impacts our mood and can enhance anxiety, it may cause tolerance so we drink more heavily…sleep is poorer so rely more on caffeine!
This cycle then affects how we feel through the day and the quality of sleep that we get at night!
So, what is the solution?
Ideally we want to observe our drinking; how it makes our body feel, how often we are ‘relying’ on it to make us feel calm…and to lean into other alternatives that may not have a rippling effect on our system;
+ reaching for a herbal tea with chamomile, lavender or lemon balm to help us feel relaxed
+ magnesium salt baths, with a candle and soft music (clear the kids toys out of sight!)
+ boiled milk with ginger, turmeric, cinnamon and cloves with a splash of honey once cooled down a little. The spices will calm the VATA system to bring heat and grounding to the nervous system
+ warm sesame oil massage on the body; if not just on the scalp, back of the neck, wrists and soles of the feet…again to bring grounding and EARTH qualities to our aggravated VATA system
+ Exercise through the day (not within 90 minutes of sleep), ideally first thing in the morning to help MELATONIN regulation and assist in the circadian rhythm and sleep cycle re-set
+ Bliss ball with grounding nuts and natural sweeteners to bring that comfort and grounding that alcohol may bring…looking for healthier alternatives to alcohol
+ Read a book, journal through your feelings
+ Listen to soothing music
+ Meditate
+ Gentle stretching or yoga…
AIM is to REPLACE the reliance upon ALCOHOL with an alternative.
Hopefully SLEEP quality improves, the reliance on CAFFEINE through the next day reduces, and this can help you FEEL better and allow your ADRENAL system to THRIVE.
At social gatherings, replace every second drink with a non-alcoholic beverage, bring your own non-alcoholic beverage that looks just like it so you feel part of the gathering, or drink so much water that you’re too busy going to the bathroom (kidding!)
The aim is to shift the cycle, because I know how it works! I am great at abstinence but once I have a sip, my filter and discernment reduces and I drink far more than I would like…and my body is telling me in SO many ways that I need to not do that…so I completely understand!
AMA; EMOTIONAL AND PHYSICAL
From an Ayurvedic perspective, the VIRYA, or the energy of alcohol is quite heating, so for a PITTA PRAKRUTI or VIKRUTI, it can enhance the FIRE aspect (this can explain anger and violence when drinking alcohol in some).
It also is considered to have a RAJASIC impact on the mind; which is this sense of agitation, erratic-ness (vs SATWIC which is calm, serene and poised; the ultimate aim in Ayurveda is to increase the SATWIC quality of our mind by our food, practices etc.)
In terms of emotional AMA, we don’t want to add guilt, shame or emotional toxins whilst drinking; as this can affect our body, mind and soul. If you drink it, then drink with the energy of joy, celebration and love, and don’t add more toxin load.
However, Ayurveda always reminds us of this principle of PRAGYA APARAHDA, which is the ‘mistaken intellect’. Meaning that once you know that say alcohol is not the best for your system, to remind ourselves of this so that we can make the better choice to reduce the harm of it within our body. It’s almost like if you know something is poisonous, then why keep ingesting it?
It is this ‘forgetting’ of our intellect, which is almost the ‘ROOT CAUSE’ of imbalance in our system.
What to do if you are concerned with your drinking or a loved one?
Given that alcohol can create a TOLERANCE and alcohol dependence can create a myriad of effects on a bio, psycho, social plane, there can be a rea; need for accessing HELP with alcohol use:
Your GP is an EXCELLENT resource!
 
Alcohol and Drug Foundation (1300 85 85 84)
https://adf.org.au/help-support (Alcohol and Drug Foundation)
 
DirectLine 1800 888 236
 
ADIS, Alcohol Drug information Service National Support Line 24/7 1800 250 015
 
Visit https://drinkwise.org.au they have the contacts for:
 
Alcoholics Anonymous, Beyond Blue, Lifeline, Parentline, Family Drug Support Australia
 
As well as https://www.health.gov.au/topics/alcohol.alcohol-contacts
 
https://www.nhmrc.gov.au/health-advice/alcohol
 
Important to know that there are support groups, medication to help with the withdrawal process and to help with addiction, counselling and other resources to help you all get through this time.
Recovery IS possible and seeking the support from a counsellor, support group and medical intervention perspective can ALL help get to the underlying cause as well as give the resources needed to get through the complexities that exist.
The MENTAL and PHYSICAL health relationship with alcohol use are undeniable, but observing;
+ HOW much you are drinking
+ WHY you are drinking
+ WHAT perhaps is it numbing or sedating for you
+ What EFFECT is it having on your body and HOW you feel, your mood, your physical health?
+ What impact is it having on your SLEEP?
+ What impact is it having on your relationships?
Just some food for thought questions, and the MINDFUL MOMENT for this week, is to sit with these questions as you drink alcohol and see what comes up for you.
xxx
Namita
 

EPISODE 30 - MINDFULNESS PRACTICES WHILST EXERCISING

EPISODE 30 – MINDFULNESS PRACTICES WHILST EXERCISING
Following the blog and podcast ALL about exercise, I wanted to focus this week on MINDFULNESS practices to practice or utilise when exercising.
I believe there is a mind, body and spirit triad that exists so utilising mindfulness whilst exercising, can unveil a lot, as well as be an excellent strategy to bring them all into alignment.
Why is this good?
Opportunity to feel into where you are carrying tension; your shoulders, joints, jaw…and this presents an opportunity to reflect further into the WHY (My favourite word!)
Opportunity to focus on our breath; observe if it is shallow and laboured, or is it diaphragmatic and free flowing
Opportunity to focus the mind on specific focus areas vs allowing it to go off on a tangent of intrusive thoughts. By staying focussed in mindfulness whilst exercising, we can be practicing ‘meditation’ and helping to steer our thoughts towards perpetually higher vibration thoughts
Can improve focus
Can improve being ‘present’ right here in the now, which for me, is always the purpose of mindfulness. Forgetting about our future ‘to-do’ lists and what we ‘should or could’ have done; but truly immersing in the beauty that IS the RIGHT now…and the only actual reality of time (the past and future do not exist)
Exercise becomes a sacred time, where we are looking after our mind and body aspects and that time becomes a true investment in your wellness and vitality.
So, what are some ways we can practice MINDFULNESS whilst exercising?
Walking whilst taking in all the 5 senses (feel, touch, smell, taste and sight), becomes a ‘Walking Meditation’;
-5 things you can touch/feel
-5 things you can smell
-5 things you can taste
-5 things you can see
-5 things you can hear
Repeating a Mantra whilst your walking, and bringing your focus back to the mantra when you observe your thoughts drift away. Mantra’s such as ‘AUM’ or ‘HRIM’ or ‘RAM’, the vibration when said aloud, which is also a beautiful thing to do if able, are very VATA dosha The act of repetition and coming back to it, is not allowing our ‘monkey mind’ to digress onto all of our thoughts; single pointed focus to the mantra.
 
Listening to music and really immersing yourself into it is practicing mindfulness. Observe yourself drifting away from focus or attention, and bring yourself back to the music without judgement.
 
Practices like yoga, Pilates, weights and resistance training are excellent opportunities to tune into where you may be carrying any tension or weakness. Breathing into that and feeling into the WHY is something so powerful. Doing a BODY SCAN meditation whilst working out, can give you a picture of what is happening within your body and doing it whilst moving our vessel can show us more than what sitting at a desk or behind the wheel can reveal.
 
Stretching before and after exercise is important to minimise and prevent injury, but also a connection time to FEEL your body and do a body scan meditation. I am a firm believer of energetics and I believe our body never lies! I love the work of Louise Hay and have read her books since I was a small child…
Leaning and listening to our body’s whispers or loud roars, is such an important aspect of wellness to me. I always look into the physiology of what’s happening yes, but I always delve deeper into WHAT exactly is the wisdom within my vessel sharing…and I take heed.
Bracing our core, not ‘sucking our tummy in’ but stabilising our core, together with deep diaphragmatic breathing in itself feels like pranayama; breath work. We are taking considered and deliberate DEEP breaths in from our core, and breathing out deeply. This increases PRANA- the life force energy, and brings focus to our breath and diaphragm only; very much a mindfulness practice.
 
As you’re walking to feel your feet touching the ground with each step is very mindful. Feeling it within your shoe, the arch, the sole and toes; how does it feel with each step. Walking barefoot within nature is so deeply connective to the EARTH element which is nourishing our VATA
 
Switching notifications off if you’re listening to a podcast or music on your device is important! You don’t want unnecessary distractions whilst you are exercising; from a safety and mindfulness perspective. Dedicate the time and space that you deserve to partake in a mindful exercise practice. The world can wait…and I do encourage you to put the phone away, not to check messages or emails…they can all wait (unless it’s children care related, then put the ring tone on but all other notifications off)
 
Journal any intuitive messages that come up whilst you have been exercising; having a deep connection to your body, things pop up and journal anything relevant that comes up.
 
Stay hydrated; the best way to drink water from an Ayurvedic perspective is warm water (not icy or cold water) and whilst sitting down vs standing. If you take a seat or squat each time you drink water, then this is considered the best way for it to assimilate within our body. We also don’t encourage drinking large volumes of water within 30 minutes of eating, as it can dampen the AGNI, the digestive fire and reduce digestion.
 
Another strategy is to simply focus on your breath coming in and out of your nostril as you exercise. Literally the ‘INHALATION’ and ‘EXHALATION’ and nothing else.
 
Focus on a particular object within the room and take in all aspects of it; blocking out anything else you can see and thoughts that pop up.
 
Focus on finding a particular colour if you are walking; and just keep focussed on that single task…or a particular car model, or plant…whatever picks your fancy!
 
Count how many different bird types you see along your way
 
Count how many times someone you see looks at their phone!
 
If carrying a baby in a Baby Bjorn or carrier, focussing on the feeling of their breath on your chest, or their skin on your skin and focusing on that. This is not only deeply connective, but also practicing mindfulness.
 
I like weights where you follow a set routine as it gives me structure and I know exactly what I need to do, how many and for how long. This enables my mind to focus on the task at hand vs hap hazardly jumping from one exercise to the next.
The mindful moment or the pearl to practice this week, is to practice one of these that you resonate with…and see how your practice of exercise changes. I’m all about increasing efficiency, and if I can meditate whilst exercising or as I drift off to sleep, then I feel like I am crossing two things off my list; spoken like a real Type A personality type here!
I wanted to end this episode with a ‘WALKING meditation’. I will record a meditation for you to listen to whilst you are going for a walk and listen to it as often as you like. I want this to be another tool within your belt that you can utilise whenever you feel like it or remember.
So I will timestamp the exact start time in the show notes and you can scroll to that time exactly on your next walk!
(27.15) WALKING MEDITATION
 
 
 

EPISODE 29 - EXERCISE

Exercise is a pivotal part and a positive strategy to have within your ‘tool-belt’ for benefits to both your physical and mental health.
From the outset, I want to reiterate that when I speak of exercise, it is NOT from the space of;
encouraging weight loss (though appreciate the impact of markers such as BGL and lipids that reduced weight can impart on the system if there is weight to lose)
or harsh criticism towards our body, punishment for what we eat, to ‘work off’ calories to enjoy them, not from a space of having to ‘earn’ treats…
The energy of the above feels restrictive and limiting and I speak into this ENERGY behind exercise. (7.04)
Whereas the benefits for me as to what exercise can bring feel;
+ expansive
+ life giving
+ energy building.
I want this strategy to be coming from a PRANA (life-force energy) enhancing space, to utilise the bounty of our body and all the amazing things that it can do, in order to maximise how it operates and feels.
I want it to come from the space of GRATITUDE and UNCONDITIONAL LOVE for the vessel that we have.
(1.40) It is the ‘E’ part of my ‘ARMER Technique’
(12.53) WHY is exercise important?
+ Enhanced endorphins that assist in stress and pain relief (we have around 20 different ones in our body!)
+ Enhanced serotonin, which is a chemical required for mood, sleep, digestion, nausea, wound healing, sexual desire and more!
A study by the Harvard T.H Chan School of Public Health, found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%, which is incredible! (helpguide.org)
+ Enhanced oxygenated blood throughout the body; more energy and vitality
+ Enhanced muscle and bone strength (reduced risk of osteoporosis, arthritis)
+ Enhanced flexibility and balance (reduced risk of falls)
+ Optimum health outcomes; boosts HDL the ‘good cholesterol’, lowers triglycerides; overall improved cardiovascular health
+ Improves the quality of sleep (however ideally not completed within 90 minutes of sleep as per sleep hygiene tips)
+ Group exercise can improve socialising to bring fun and connection into your life!
(17.23) What is the AMOUNT we should exercise?
The Australian Government Department of Health recommendations or guidelines for 18-64 year olds state;
+ Be active on most, preferably all days of the week
+ Accumulate 150-300 minutes (2.5-5 hours) of moderate intensity physical activity or 75-150 minutes (1.25 to 2.5 hours) of vigorous activity each week
+ Do muscle strength resistance training on at least 2 days per week
There are different guidelines for over the 65 age group; the following links you can access the full set of guidelines with different age groups and specific recommendations:
healthresearch.com.au
https://www.eatmovelive.com.au/wp-content/uploads/2012/09/Physical-Activity-Guidelines-Australia.pdf
(20.35) What are the considerations during PREGNANCY and POSTPARTUM when exercising?
Visit for the most recent health recommendations pertaining to this topic:
+ https://www.healthdirect.gov.au/amp/article/exercise-and-mental-health
+ www.health.gov.au
The benefits of staying active during pregnancy have a plethora of benefits from this above link;
Preparing for labour and recovery
Lower risk of gestational diabetes
Less back and pelvic pain
Lower risk of incontinence
Better mental health, increasing a lower risk of postnatal depression
Safety points to consider in pregnancy and postpartum;
+ higher risk of falling; take care with balance and what exactly you are doing
+ anything requiring heavy lifting (lower back issues, pelvic floor and strain in the core region)
+ anything placing significant change in pressure (scuba diving or sky diving) should be considered
+ gives you any pain or discomfort; then stop immediately
It is IMPORTANT to;
+ stay hydrated
+ avoid exercising in hot weather, extreme humidity can make you sweat more and become dehydrated
+ avoid standing still or lying down for long periods
+ care in excess altitude; above 2000m
+ wear supportive shoes, non-restrictive clothing and a supportive bra!
I also believe that seeing a Women’s Health Physiotherapist is SO important to cater for our changing bodies during pregnancy and post-birth (our pelvic floor, supporting our lower back, our core). Our GP, OB, midwife are also excellent resources. Online practitioners such as ‘’Pregnancy with Physio Laura’’ have a wealth of resources to view.
(32.30) What if I haven’t exercised before?
(35.41) Exercise from an Ayurvedic perspective; different styles according to the VIKRUTI, as well as the PRAKRUTI
(41.34) Time of day to exercise from an Ayurvedic perspective, as well as with relevance to sleep hygiene strategies
(44.16) Concept of BURNOUT and the considerations to think of when thinking of exercise
(51.13) Breastfeeding and exercise
Check out this site for information: https://www.breastfeeding.asn.au/resources/exercise-and-breastfeeding
According to the Australian Breastfeeding Association, moderate exercise won’t affect;
-breastmilk supply
-levels of lactic acid
-important immune factors
-major nutrients, energy density, or major minerals
Intense exercise can increase lactic acid, but there is no evidence to suggest that breastmilk with an increased level of lactic acid will harm your baby.
(53.22) The important thing to note is to maintain adequate hydration; the risk of dehydration when breastfeeding when exercising is important; especially in hot and humid weather.
The recommendation whilst feeding (Raising Children Network) is 10 cups of water a day, but increases with humidity/hot days, as well as exercising.
Tips can include;
+ Look at your urine to determine if you’re getting enough fluids;
-it should be pale yellow; not dark urine which means that you need more water
+ Look at your milk production, is it changing?
+ Look at how you feel; postural/orthostatic hypotension (dizzy upon standing or rising?)
+ This is a helpful link about water intake;
https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
(55.23) What are examples of LOW impact exercise?
(57.00) What is RESISTANCE training and WHY is it important?
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits#health-benefits-of-resistance-training
(59.25) What are practical ways to incorporate exercise into life with kids?
(1.04) How can I enhance MOTIVATION?
+ set out clothes the night before
+ set routine may help; nut it out anyway despite what comes your way!
+ or be flexible if you’ve had a rough night; trudging through if you’re tired may predispose you to injury or a fall…so be kind to yourself and do it later in the day
+ rewards; say at the end of the week, or after reaching a particular goal…it is going to hit that reward centre and give you a DOPAMINE boost that will encourage you to keep reaching and moving forward!
+ mission Statement; a commitment statement to keep you accountable
+ get a PT if your budget allows for it?
+ have an outfit you want to wear as your motivation…it could be for your children, your health, to feel more comfortable and confident in your skin, for yourself…whatever it is; let it be sourced from something LONG lasting and a genuine reason that means something to YOU
+ look into your WHY, the energy behind it and forge forward
(1.06) Motivation when in the thick of depression and anxiety?
I would call into your tribe here, to best support you with exercise. Do it together! Make it fun, chat, listen to beautiful music, a podcast…if you can go alone if that would also bring you peace of mind, then ask your partner to be with the kids and go!
(1.09) Practice mindfulness as you walk; to help calm anxiety and act as a grounding and connective time in nature or with your body.
How?
Pay attention to your 5 senses; what can you SEE, FEEL, HEAR, SMELL and TASTE?
Feel the soles of your feet touching the ground with each step.
Listen and feel into your breathing; is it shallow, or fast, slow or deep?
Ask your soul to speak to you and to listen to what is being said.
Other things here to make it easier to take that literal first step include;
+ Set out the outfit the night before
+ Wear active wear throughout the day so that you are READY whenever you can incidentally exercise!
+ Plan the day as best you can with getting someone to help ‘cover’ you whilst you exercise, someone to go with you/to take you, do it with you
+ Give yourself a reward for doing it; celebrate the little wins!
+ Consistency. A little bit each day is so helpful and it ALL adds up!
It can take up to 66 days to establish a new habit; so slow and steady wins the race!
The more you do, the better you will feel, and the more you will be able to do more! Funny how it works!
xxx
Namita