After Easter, it’s very common to feel the pull to “get back on track.”

You might notice thoughts like:

• I’ve overdone it
• I need to be stricter now
• I should start fresh on Monday

This cycle is familiar to many people. A period of enjoyment followed by a feeling that something needs to be corrected.

But what if nothing has gone wrong?

What if you don’t need to start over—just gently continue forward?

A different approach to feeling better

Rather than reacting with restriction or big changes, this can be a really helpful moment to pause and ask:

What would actually help me feel better right now?

Not:

• What is the quickest fix
• What is the most disciplined option
• What will undo the last few days

But:

• What feels supportive
• What feels realistic
• What could I do consistently this week

Because feeling better doesn’t come from extremes.
It comes from small, repeatable actions.

Why “starting over” doesn’t work

The idea of “starting fresh” can feel motivating—but it often leads to:

• Overly strict plans
• Unrealistic expectations
• Short bursts of effort
• Followed by another reset

From a behavioural perspective, this is difficult to sustain.

Research consistently shows that smaller, manageable changes are far more likely to stick and lead to meaningful improvements over time.

What actually helps (in real life)

Instead of overhauling everything, it can be more helpful to focus on microhabits—simple actions that support your health without overwhelming you.

For example:

• Adding a protein source to breakfast
• Drinking a glass of water in the morning
• Including one portion of fruit or vegetables
• Taking a short walk or movement break
• Creating a small wind-down routine in the evening

These might seem small, but they work because they are repeatable.

And consistency—not intensity—is what drives change.

A more sustainable way forward

If the last few days have felt a little off, you don’t need to compensate.

You can simply:

• Eat your next meal as normal
• Return to your usual routine
• Add one small supportive habit

That’s enough.

Health doesn’t require punishment.
It responds much better to regular, consistent care.

Where to start

If you’re not sure where to begin, start with just one habit this week.

Not five. Not ten. Just one.

Let it feel easy. Let it fit your life.

If you’d like more structure

If this approach resonates with you, this is exactly what 30 Days, 30 Ways is designed for.

It’s an online programme built around:

• One simple habit per day
• Evidence-based guidance
• No dieting or restriction
• A focus on energy, mood, digestion, and overall wellbeing

It’s not about starting over.
It’s about building something that lasts.

You can learn more here:
👉 https://healthbyorla.com/30-days-30-ways/

A final thought

You don’t need a reset.

You don’t need to undo anything.

You just need a way forward that feels manageable, supportive, and sustainable.

Small steps really do count.

The post After Easter: A Better Way to Feel Better (Without Starting Over) appeared first on Health by Orla.

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If you are already envisioning yourself having a very stressed, tantrum-filled season and regretting the amount of family events you’ve agreed to, then this survival guide is for you!

No one wants to feel this way over the holidays, so why not do it differently this year and set yourself up for success. The holiday season is wonderful and enchanting in so many ways but there are lots of challenges that children with autism face with regards to staying healthy, whilst still enjoying themselves and having fun.

Top Tips on surviving the Festive Season

1. Plan and Prepare – Particularly, if your child is on a gluten and dairy free protocol, then aiming to honour this over the Christmas season is vital. However, this does come with its own stress of planning foods and snacks in advance, but your efforts will be worth it.

A lot of the time the general consensus around food during the Christmas holidays is ‘yeah, why not?’ or ‘ah they can have a small bit’! This can be celebratory and seem like the best choice in the moment but when tantrums occur and behaviour becomes unruly, so does feelings of guilt and remorse…

So, I find the best way to deal with this is to..

• Plan and prepare your kids meals in advance so that you know their next meal and therefore they’re less likely to overindulge in inappropriate snacks.
• Bring your own healthy food (gluten and dairy free) to social events so that you know there will be at least one option for them to eat;
• Inform your family members that your child is on a specific dietary regime for the moment and will only be eating the foods you’ve prepared in advance. People are more than happy to respect this. 

2. It’s okay to say ‘no’ – there will be lots of opportunities for your child to consume sugary foods and drinks over the Christmas so you choose what foods you want them to consume or that are appropriate for them. Ensure there are relevant gluten and/or dairy free chocolate treats etc. so that if they aren’t allowed something their cousins or friends are having then you are offering them something else. This way they won’t feel left out or deprived.

3. Remain routine focused – Just because it’s the Christmas season doesn’t mean routines have to go out the window. Unfortunately, this can be an inevitability as the school days are filled with different activities and then the school breaks up for a few weeks and we are expected to socialise more, see people we normally don’t see and eat our body weight in foods we don’t normally indulge in. But the need for routine and predictability can be common with autism and also self-soothing techniques that help combat anxiety, like stimming. So, there are things we can do to minimise the impact of holidays;

• Create a visual timetable for the days off school, ticking the days off.
• Create structure for the day, especially on Christmas day. Decide how the day is going to flow in advance, don’t just wing it! So, it could be opening presents, eating breakfast, getting dressed, going for a walk, and so on.
• Be mindful of arriving to plans on time
• Following through on plans/routines as much as possible.

4. Hydrate, hydrate, hydrate – So often we forget to drink water when we’re surrounded by sugary beverages, but it’s so vital for our health and helps your body with detoxification and elimination. So aim to drink 500mls of water each day between meals. If your child struggles with drinking water look at ways to improve this. Buy a water bottle that they like to drink out of, paying particular attention to colours and textures. Carry water with you when you travel as a family and try to drink water in between snacks/meals.

If you’re also managing medications during the holidays, it’s worth planning ahead rather than relying on last-minute purchases, because “ivermectin online” searches often lead to unverified sellers and confusing human vs. veterinary products (read more). Building a simple checklist—refills, prescriptions, and a trusted pharmacy keeps health decisions as predictable as the routines you’re already trying to protect.

5. Be patient – Christmas can be a wonderful time of year filled with excitement and traditions but it’s important to remember that things don’t always go to plan or your child may not react well to a new situation for example. So it’s important to provide them with your patience and understanding or the support that you would hope for if you were struggling in a similar situation. 

So, by planning your child’s meals in advance, offering more water, avoiding sugary snacks, remaining routine focused and being patient, you will be well equipped to survive this holiday season and remain on track to smashing your child’s health goals in 2021! Happy Christmas and enjoy the time.

If you struggle with autism / ADHD then why not have a conversation with Orla about the RIGHT nutrients for YOU or your child, so that we can begin your journey to becoming happier, healthier and more socially engaged. Click the link below to get started.

https://healthbyorla.com/contact-me/

Photo: Teo Zac at Unsplash

The post Surprising Secrets to a Happier, Healthier Child with Autism this Christmas appeared first on Health by Orla.

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Being pregnant at the minute, I have to say that it’s such a wonderful period with lots of things to celebrate and learn. However, for me, planning my diet and being aware of what my body needs has definitely been a contributing factor to a feel-good pregnancy thus far. Considering your dietary needs throughout pregnancy is vital to ensure you’re well-nourished and able to support you and the growth of your baby.

Below I have outlined the main dietary considerations for you to think about whilst pregnant.

Dietary Considerations

1. Consume a well-balanced, nutrient-dense diet – what does this mean? Consume lots of vegetables and fruits, whole grains (gluten free if required), raw nuts and seeds, healthy fats and proteins like meat, oily fish, avocado’s and organic poultry for example.
2. Avoid all processed sugars and refined carbohydrates like cakes, sweets, biscuits, crisps, trans fats and artificial food additives.
3. Protein intake should increase from around 0.8g/kg of body weight (pre-pregnancy) to around 1.1g/kg of body weight and should come from a variety of sources both animal and plant.
4. Omega 3 essential fats, which are crucial for brain development, are found in a variety of foods like milled flaxseeds, chia seeds, oily fish (salmon, mackerel, anchovies, sardines, herring), organic eggs, etc. Supplementation is also a great option for omega 3’s so as to avoid exposure to mercury from larger fish species like tuna, swordfish and king mackerel.
5. Pre and probiotic-rich foods to ensure a healthy gut microflora for you and baby during birth and lactation.
   • Prebiotics are the fiber-rich foods that probiotics feed and grow on and food sources include: asparagus, bananas, dandelion greens, garlic, honey, leeks, legumes, onions and peas, among others.
   • Probiotics are the ‘good bugs’ or beneficial bacteria that provide health benefits when consumed. Food sources of probiotics include: buttermilk, cottage cheese, fermented vegetables, kefir, kimchi, kombucha, tempeh, live yoghurt, among others.
6. Avoid alcohol throughout pregnancy as it is linked with neuro-development disorders and fetal alcohol syndrome, among others.
7. High levels of caffeine throughout pregnancy have been linked to low birth weight and may also increase the chance of miscarriage. Aim to limit caffeine consumption to approx.. 200mg / day.
   • 1 mug tea = 75mg of caffeine
   • 1 mug instant coffee = 100mg of caffeine
   • 1 mug filter coffee = 140mg
   • 1 can coke = 40mg
   • 1 energy drink = 60mg
   • 1 x 50g bar of plain chocolate = 50mg
   • 1 green tea = 25-45mg of caffeine
8. Keep hydrated by drinking approx. 2 liters of pure water / day. You can also consume caffeine free herbal teas to increase hydration. Water has many benefits but during pregnancy in particular, it aids in digestion and helps form the amniotic fluid around the fetus as well as nutrient transport and waste elimination.

In light of this, if you are struggling with morning sickness or general nausea throughout the day it’s helpful to consider the following;

• Eating small meals regularly throughout the day can help to stabilise blood sugars, maintain energy levels and thus keep nausea at bay.
• Consuming adequate protein levels but also at night before bed can reduce morning sickness.
• Consuming ginger has been shown to be effective in treating nausea and vomiting in pregnancy but according to Firouzbakht et al. 2014, further studies are needed to determine the proper dosage.

As Catherine Jones and Rose Hudson (authors of Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be) state, it’s about being able to “strike a balance between healthy weight gain and nutritional intake. Trying to keep in mind that you are not eating for two, you are eating carefully for one.”

If you’re pregnant, have you struggled with morning sickness or have you been craving anything weird or wonderful? Get in touch. Email Orla at orla@healthbyorla.ie

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“There is strong evidence that complementary treatment with an appropriate nutraceutical improves the natural conception rate of infertile couples and increases the success rate of assisted reproductive techniques” (Comhaire F, 2010, Andrologia, 42, 5, 331-40)

This is a strong statement and something that some people might find hard to believe, that the food you eat on a regular basis can affect your ability to conceive. Studies confirm that addressing lifestyle factors – including nutrition, weight, exercise, psychological stress, as well as environmental and occupational exposure – could have substantial effects on fertility. 

It’s unfortunate to say that 1 in 6 coupes in Ireland suffer with infertility, which researchers define as the diminished ability or the inability to conceive and have offspring, or more specifically, failure to conceive after a year of regular intercourse without contraception. 

The biggest cause of female infertility is PCOS or Poly Cystic Ovarian Syndrome and for male infertility it is low production of testosterone. Both PCOS and low testosterone need to be properly diagnosed and assessed but you also need to look at getting your metabolism working again in order to increase your chances of conceiving. This is where diet and nutrition comes into play and here’s my top 6 strategies you can implement to help support your conception efforts.

1. Fix your gut health – if you suffer with constipation/diarrhoea or feeling bloated on a regular basis, then your digestive system is compromised. Looking at the root cause of WHY you have these issues is exactly where you need to start. Is it your diet, too much stress, not sleeping, nutrient deficiencies, food allergies etc.? Incorporating gut-healing foods like fermented foods and probiotics as well as fibre can have a positive effect on gut health. Working with a nutrition practitioner can help you get to the root cause of these imbalances and ensure the right foods and nutrients are in place to restore balance.
2. Remove high GI (Glycaemic Index) carbohydrates – A diet high in sugar and refined carbohydrates (white flour products, processed sugars etc.) increases insulin levels to create organ fat and belly fat, which drive infertility. (Dr. Mark Hyman) So, remove high sugar and processed foods and replace these with slow-releasing carbohydrates (brown rice, quinoa, millet, sweet potatoes), good sources of protein (organic poultry, oily fish, nuts and seeds, legumes, beef) and good fats like avocados, walnuts, chia seeds, salmon, olive oil etc.
3. Reduce stress – A lot of the time this is ‘easier said than done’ but I think if you have appropriate techniques in place and make a conscious effort to achieve this, it will help. Stress can play havoc with our hormones along with diminishing our sex drive. So, by utilising things like deep breathing techniques, yoga, meditation, journaling, exercise, walking in nature, on a daily basis, you’ll be well on your way to a more ‘zen’ lifestyle.   
4. Exercise regularly – regular exercise can help to balance hormones, reduce sugar cravings and thereby improve fertility efforts. If you are new to exercise, start off slow and build yourself up, but remember consistency is key.
5. Get sufficient sleep – look at your current sleeping patterns. Are they disrupted? Do you have issues getting to sleep / staying asleep? In any case, poor sleeping patterns contributes to hormonal imbalances, stress, as well as weight gain among others, thereby contributing to decreased fertility. In an effort to improve your sleeping patterns
   • ensure that you switch off all technology with a blue light (phone, tablet, computer games etc.) at least 30 minutes before bed
   • ensure your room is cooler and dark;
   • remove caffeine and/or alcohol before bed and also high sugar foods.
6. Supplements – As stated by Glenville, M, 2006 “soil depletion, over-farming and transportation of foods, together with the increased use of convenience and fast foods, people can be over-fed but under-nourished in today’s society”. This can lead to nutrient deficiencies which can have an impact on fertility. Evidence shows that supplementation can play a valuable role in the health of the pregnant mother and her baby. Emphasis must always be on eating a good diet, but given the limitations of the 21^st century lifestyle and the nutritional content of food, high quality, targeted nutrition supplements can support nutrition gaps in the couple. Figuring out where you’re nutrition gaps lie is key to correcting the imbalance. Work with a qualified nutrition practitioner on this for best results. (Glenville, M, 2006, Curr Opin Obstet Gynae, 18, 642-647)

Struggling with infertility can seem hopeless and disempowering at times, but know that a change in diet, nutrient status and lifestyle can positively impact so many aspects of your health, including your ability to conceive!

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Stress

We’ve all experienced stress at some point or other in our lives but for some this is a constant, daily battle. But how does it affect our health? Dr. Sapolski states that in the short term, stress hormones are “brilliantly adapted” to help you survive an unexpected threat. “You mobilize energy in your thigh muscles, you increase your blood pressure and you turn off everything that’s not essential to surviving, such as digestion, growth and reproduction. All of that is spectacularly adapted if you’re dealing with an acute physical stressor—a real one” like a sabre-toothed tiger.

However, non-life-threatening stressors, such as constantly worrying about money, a global pandemic or pleasing your boss, also trigger the same stress response, which over time, can have devastating consequences to your health: So, “If you turn on the stress response constantly for purely psychological reasons, as opposed to a physical stressor, you increase your risk of things like adult onset diabetes, high blood pressure, reduced immune function, reduced reproductive health, among others. In this stressed state, you’re also continually shutting down the digestive system, putting yourself at greater risk for a whole bunch of gastrointestinal disorders as well.

So knowing that worrying about our health, money, relationships etc. turns on exactly the same physical responses as trying to run from a tiger… what can we do to minimise the effects of this response on our system?

Below I have outlined some dietary interventions and lifestyle strategies that will give you some insights into how to support our bodies through stressful situations.

Diet

Diet is key to overall health and wellbeing but more specifically, the right nutrients are paramount in helping our bodies cope with stress and improve wellbeing. There are several but my top 5 nutrients for stress support are;

1. B-Vitamins – Found in wholegrains, meat, eggs and legumes have been shown to result in greater improvements in perceived stress and psychiatric symptoms, according to Long SJ, Benton 2013.
2. Magnesium – Found abundantly in dark green leafy vegetables, nuts and seeds, vegetables and legumes and daily supplementation with 248mg of elemental magnesium for 6-weeks led to a significant decrease in depression and anxiety symptoms, with clinical improvement seen within 2 weeks (PLoS One 2017)
3. Vitamin C – found in broccoli, Brussel sprouts, cabbage, peppers, squashes and citrus fruits among others, helps ensure sufficient levels for protection against oxidative stress in critical brain regions as well as maintain normal neurotransmitter (chemical messengers) activity. Also, supplementation with Vitamin C has been shown to reduce cortisol reactivity to acute physiological stress and lower basal cortisol levels within 2 weeks. (IHCAN Magazine, February 2018)
4. Omega 3’s – In terms of where to get these, I always think of the mnemonic S.M.A.S.H which stands for salmon, mackerel, anchovies, sardines and herring. There are also plant sources like chia seeds, walnuts, flaxseeds, hemp seeds, algae etc. According to Diabetes Metab. 2003, “after 3 weeks of a diet supplemented with n-3 fatty acids (1.1g EPA, 0.7g DHA), the stimulation by mental stress of plasma epinephrine, cortisol and energy expenditure were all significantly blunted.”
5. Ashwaganda – which is classified as an ‘adaptogen’, a unique class of healing plants that help the body to adapt, adjust and re-calibrate itself depending on our emotional and physical surroundings. A clinical study in overweight people with high levels of stress found that Ashwaganda root extract (300mg/twice daily) for 8-weeks reduced feelings of stress, stress-related eating, levels of cortisol and body weight. (J Evid Based Comp Altern Med. 2017)

Now that we know what foods and nutrients to include more of when trying to combat stress, let’s take a look at some lifestyle interventions we can employ to help ‘in the moment’ or when stress takes hold in our day.

Lifestyle

1. Diaphragmatic breathing – which is just a fancy term for breathing from the diaphragm instead of shallow breathing from the chest.
   • So, place one hand on your upper chest and the other just below your rib cage (this will allow you to feel your diaphragm move as you breath) Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible. Continue this slow breathing until you feel more relaxed.
2. Practise the 5-4-3-2-1 mindfulness activity
   • Acknowledge FIVE things you can see around you. It could be a pen, your desk, anything in your surroundings
   • Acknowledge FOUR things you can touch around you.
   • Acknowledge THREE things you can hear
   • Acknowledge TWO things you can smell and
   • Acknowledge ONE thing you can taste
3. Commit to making changes to your lifestyle to minimise the causes/triggers of your stress
   • Are you taking on too much in your day? Can you say ‘no’? Can you delegate some tasks?
   • Can you prioritise tasks in terms of importance/urgency so that you’re not trying to do everything at once?
   • Can you look at your diet? Your sugar/alcohol/caffeine intake or your smoking habits?
   • Can you improve your sleep hygiene?
   • Can you increase your exercise?
   • Can you make time in your day for things that bring you joy?

As with everything in life, there is no magic bullet/pill unfortunately, but if you commit to some small dietary changes or even just practising some breathing or mindfulness techniques on a regular basis, you’ll find you’re in a calmer state and better prepared for what’s coming.

Get in touch if you’re struggling with stress or anxiety and need support with your diet.

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It is my belief that the foods we consume, the environments we inhabit and the relationships we hold, have a profound effect on our ability to achieve health, prevent chronic illness and improve the life in our years.

That being said, the spread of COVID-19/coronovirus this past year is taking it’s toll on our dietary efforts, our relationships and our environments! Which is unfortunately a necessary evil BUT affecting our ability to achieve/maintain health due to stress, convenience foods, restricted environments and separation from family and friends. However, I do believe in our ability to achieve better health through COVID or post COVID, we just have to look in the right place and for me that starts with our Immune system.

The human immune system is a highly complex system and possesses extensive ‘plasticity’ in its ability to respond to pressures brought to bear on it by infectious diseases, host microbes and food availability. However, this evolutionary plasticity can be compromised by stress, dietary overindulgence and natural aging which can result in an imbalance or dysregulation of immune function. During a pandemic, this may mean worse symptoms, a greater risk of infection and / or poor recovery.

So how can we favorably modulate our immune function, not only to reduce the chance of infection but for potentially reducing the severity of and consequences from infections? It might be helpful to consider some or all of the following diet and lifestyle recommendations to help bolster your immune function.

Vitamin C – Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Regularly administered vitamin C has been shown to shorten the duration of colds, and higher doses of vitamin C during an illness can also act as a natural antihistamine and anti-inflammatory. The best sources of vitamin C from foods are: red peppers, oranges, kiwi’s, broccoli, cauliflower, green peppers and citrus fruits among others.

Vitamin D – vitamin D is thought of as a hormone rather than a vitamin and it’s role is to absorb calcium from the gut into the bloodstream. It’s also one of the most powerful and important nutrients for supporting our immune system. Unfortunately, we don’t get a lot of vitamin D from the sun in Ireland from September through to April so, a high percentage of the population are deficient. As stated by D.M. McCartney and D.G. Byrne, vitamin D deficiency is associated with an increased risk of acute viral respiratory infection and community acquired pneumonia, with several molecular mechanisms proposed to explain this association. Vitamin D supplementation has also been shown to reduce the risk of respiratory infection. So, it’s recommended to get your levels checked with your GP and increase your vitamin D-rich foods or supplement, if required. Food sources of vitamin D include; oily fish (salmon, sardine, herring, mackerel), liver, egg yolks, fortified foods such as spreads and cereals.

Vitamin A – Vitamin A is a fat-soluble vitamin and increases resistance to infection, by enhancing phagocytes, antibody production and mucosal barriers, among others. For short-term use and particularly for those with moderate vitamin A deficiency, supplementation can be extremely helpful in supporting the body’s ability to fight infections, particularly with regard to respiratory infections. Alternatively, food sources of vitamin A include; real butter, fish liver oils (salmon, halibut, cod), liver, egg yolks, green leafy vegetables and carrots among others.

Zinc – Zinc is a mineral and plays a significant role in supporting our immmune health as it activates over 200 different enzymes in the body. For example,  zinc can help to reduce the frequency of infections as well as the duration and severity of the common cold when taken within 24 hours of onset. Food sources of zinc include; beef, peppers, egg yolks, ginger, herring, liver, lamb, oysters, sea food, sunflower and pumkin seeds and wholegrains.

Selenium – Selenium, a key nutrient for immune function and it’s also an antioxidant that helps boosts the body’s defenses against bacteria, viruses, and cancer cells. It may particularly help to protect against certain strains of flu virus. Selenium is easily obtained from foods, with the richest source being Brazil nuts but is also found in broccoli, organ meats, mackerel, eggs, fish, garlic, liver, wholegrain cereals and celery.

Aside from looking at specific nutrients to support immune health (of which there are several others) it’s important to look outside of your diet as well to certain lifestyle practices that are vital to our overall health and wellbeing. These include things like proper sleep hygiene habits, daily exercise or movement techniques, stress-reduction techniques (journalling, meditation, diaphragmatic breathing etc.) and scheduling things into your day that bring you joy (e.g. dancing in the kitchen, calling a friend, sitting in the garden to enjoy your lunch, going for a walk – whatever this looks like for you) for that all important nervous and immune sytem support.

In happiness and health, you are what you eat.

For further information book a 15min call with Orla Mc Laughlin to discuss any nutrition or dietary issues you may be experiencing and we’ll ensure you get the RIGHT nutrition programme to suit your needs. https://calendly.com/healthbyorla/15min

*This article is only intended to identify nutrients that may support your immune system health. It is not medical advice or intended as treatment recommendations. Always consult your GP or healthcare provider. For up-to-date information on COVID-19, please visit www.hse.ie

• IFM Medical Education Team. July 2020. Boosting Immunity: Functional Medicine Tips on Prevention & Optimizing Immune Function During the COVID-19 (Coronavirus) Outbreak. Accesssed, 01/02/2021. https://www.ifm.org/news-insights/boosting-immunity-functional-medicine-tips-prevention-immunity-boosting-covid-19-coronavirus-outbreak/
• Bergman P, Lindh AU, Björkhem-Bergman L, Lindh JD. Vitamin D and respiratory tract infections: a systematic review and meta-analysis of randomized controlled trials. PLoS One. 2013;8(6):e65835. doi:10.1371/journal.pone.0065835
• Biesalski HK, Nohr D. Importance of vitamin-A for lung function and development. Mol Aspects Med. 2003;24(6):431-440. doi:10.1016/s0098-2997(03)00039-6
• Common colds: protect yourself and others. Centers for Disease Control and Prevention. Reviewed February 11, 2019. Accessed February 01, 2021. https://www.cdc.gov/features/rhinoviruses/index.html
• Phytonutrients. NutritionFacts. Accessed February 01, 2021. https://nutritionfacts.org/topics/phytonutrients/
• Steinbrenner H, Al-Quraishy S, Dkhil MA, Wunderlich F, Sies H. Dietary selenium in adjuvant therapy of viral and bacterial infections. Adv Nutr. 2015;6(1):73-82. doi:10.3945/an.114.007575
• Osiecki H. The Nutrient Bible. Seventh edition. Australia: Bio Concepts Publishing, 3-161.
• Nicolle L., Woodriff Beirne A. (2010). A Practitioner’s Handbook. Biochemical Imbalances in Disease. London: Singing Dragon, 256-297.

The post “Believe that a farther shore is reachable from here..” (Heaney) appeared first on Health by Orla.

• Sleep – Sleep is fundamental to good health and poor sleep has been linked to obesity*, lowered immune function and difficulties with memory. So, how can we improve this in the year ahead? 
  • Keep a sleep journal. Record how you sleep each night; the quality, duration, getting to sleep, reasons for wakening (toilet, hunger etc.), your food/beverages before bed, your bedtime routine and anything else you deem relevant. By recording your sleeping habits, you’re in a better position to make changes and know why you need to make changes. So, for example if you are a poor sleeper and always find it hard getting to sleep, is there something you can change in your bedtime routine to facilitate a better quality night’s sleep?
    • Can you remove blue-light devices (phones, tablets, TV’s) at least 1 hour before bed?
    • Can you avoide eating stimulating foods like sugary snacks, caffeine etc. 4 hours before bed?
    • Can you engage in some relaxing techniques before bed like meditation, taking a bath, reading (an old-fashioned book), journaling etc.?

• Mental Health – 2020 was a strange year for all of us and the beginnings of this year bring more of the same. So, now more than ever, we need to focus on supporting our mental health by looking at our environment, our dietary habits and our daily routine. Let’s take a look at each of these individually;
  • Environment – As Karen Marie Moning says “Who and what we surround ourselves with is who and what we become.”
    • So, do you surround yourself with like-minded people or are you surrounded by a sea of negativity and complaining? If there is a person who inspires you or motivates you, reach out and connect with them
    • Lockdown can be isolating so connect with people over zoom, facetime, phone or whatever mode of communication works for you but do talk and make time for connection.
  • Diet – Review your sugar intake.
    • Can you remove the unnecessary biscuits/chocolate with your tea/coffee at breaks?
    • Can you remove the sugary drinks and drink water instead?
    • Can you add in some magnesium-loaded green vegetables (spinach, kale, broccoli, etc.) to your diet to facilitate calm and improve digestive function?
  • Daily routine – This might seem harder to change during lockdown but if you think about how you want to feel in your day instead of what you’ve to do, it’s often a lot easier to accomplish.
    • If you want to feel more energised consider a walk at lunch or in the evening with friends (at a distance of course!)
    • If you want to feel calmer, consider not reaching for your phone first thing. Start the day on your terms rather than reacting to someone’s email or text. Start with some meditation for 5-10 minutes or some light exercise or simply giving yourself the time and permission to sit down and enjoy a healthy breakfast.
    • If you want to feel productive schedule your day and include blocks for rest, creativity, play, exercise or whatever it is that helps you feel productive.

• Digestion – A functioning digestive system is the cornerstone to a healthy body. Our gut is connected to our brains* so a poorly functioning gut leads to decreased cognition and overall wellbeing. To improve digestive function;
  • Remove processed sugar from your diet completely (cakes, sweets, biscuits, takeaways, fizzy drinks, and so forth)
  • Maintain or add in some light exercise like online yoga/Pilates classes, or walking in nature
  • Eat more fresh vegetables with each meal. Look at ways of adding in more vegetables to your breakfast for example. Can you add spinach / green leaves to your omelette?
  • Reduce your caffeine intake and opt for herbal teas / water

So, by shifting your focus from weight loss to improving aspects of your health like your sleep, mental and digestive health, you’ll not only reap the rewards of better energy and mood but you’ll be on a journey to better health for YOU, that no diet culture messages or the ‘latest fad diets’ can derail.

Your health is in your hands.

*https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

*https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

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So with that in mind I want to bring your awareness to thinking about health differently and understanding what ‘health’ really means and the best way each of us can take steps to achieve it.  Being healthier doesn’t always equate to losing weight. Think about your health in terms of skin health, gut health, mental health, emotional health and not just about losing inches from your waistline.

Our bodies are the most amazing machines and when functioning optimally or in, what’s known as homeostasis, then everything is as it should be and in balance. Our bodies are constantly trying to reach this state of balance but we are continually making that a challenge with our busy lives, our environments and our dietary choices; essentially pushing the boundaries from health states to states of dis-ease. So below I have outlined 5 keys areas that will continually push us out of balance and affect our ability to achieve that all-elusive ‘better health’.

1. Stress

We’ve all experienced stress at some point or other in our lives but for some this is a constant, daily battle. But how does it affect our health? Dr. Sapolski states that in the short term, stress hormones are “brilliantly adapted” to help you survive an unexpected threat. “You mobilize energy in your thigh muscles, you increase your blood pressure and you turn off everything that’s not essential to surviving, such as digestion, growth and reproduction. All of that is spectacularly adapted if you’re dealing with an acute physical stressor—a real one” like a sabre-toothed tiger.

But non-life-threatening stressors, such as constantly worrying about money, a global pandemic or pleasing your boss, also trigger the same stress response, which, over time, can have devastating consequences to your health: So, “If you turn on the stress response constantly for purely psychological reasons, as opposed to a physical stressor, you increase your risk of things like adult onset diabetes and high blood pressure. In this stressed state, you’re also continually shutting down the digestive system, putting yourself at greater risk for a whole bunch of gastrointestinal disorders as well.

2. Toxins

When we think of toxins we think of solvents and chemicals used in industry but we rarely like to think about our makeup, our personal care products and most of all, our food. But the reality is that we ingest a huge amount of toxins on a daily basis so it’s not only important that we’re aware of the source of these toxins but also the impact they have on our health.  So where do they come from? I’ve broken these down into four categories below to help you become more aware of sources of toxins in your diet and lifestyle.

• Endogenous toxins – these are produced inside of your body i.e. waste products from normal metabolic activities like carbon dioxide, urea, and lactic acid for example.
• Dietary toxins – from things like preservatives, additives; fish; meat; PAH’s (Polycyclic Aromatic Hydrocarbons); plastics; smoking; water; fruits, vegetables (pesticides, herbicides)
• Personal care products – Perfumes/Aftershaves; shampoos, conditioners; make-up; creams etc.
• Environmental toxins from car fumes; industry chemicals; cleaning products; air pollution; mould.

3. Allergens

A true food allergy is where a person’s immune system produces IgE (Immunoglobulin E) antibodies in response to a particular food they’ve just eaten, initiating a cascade of events that can be life threatening. Food intolerances on the other hand are not IgE mediated and are thought to be caused by specific enzyme deficiencies, gastrointestinal issues or impaired food absorption for example. Intolerances to certain foods generally don’t trigger the immediate reaction associated with food allergies but they are every bit as real and can cause things like vomiting, bloating, diarrhoea, reflux, fatigue, brain fog, skin issues (eczema, psoriasis), wheezing/respiratory issues. 

Generally people will know if they are allergic to a certain food but won’t know if they are intolerant. So, think about the foods you eat on a daily basis and connect the food you eat with how you feel. Do you experience bloating on a regular basis after eating a sandwich at lunch? Does heartburn/reflux affect you on a daily basis? Do you get itchy skin? Are hives an issue? Are you constantly tired?

4. Microbes

Gut health is so important to our overall health and it’s the place where a huge amount of vitamins, hormones and neurotransmitters are produced so it’s vital we keep it healthy so that we can function optimally. There’s a lot more to gut health than just weight lose so it’s essential we have the right fuel for our guts to function and that’s predominately beneficial bacteria, among other things. So, do you include some fermented foods like miso, kimchi, sauerkraut, dairy products for example, in the diet? Or do you live a high stress life and eat a lot of processed foods and sugars that will be contributing to unhealthy gut function?

5. Poor Diet

The biggest driver of poor diet is sugar. Sugar is not just the added sugar to cereals or the chocolate bars etc. but it’s things like sweeteners, cakes, pastries, cereal bars and even foods that convert to sugars very quickly in our bodies like white pasta, white bread, white rice, alcohol.

We all know what ‘healthy foods’ look like and the foods we should be eating but making healthy choices on a daily basis can be challenging and often leads to feelings of deprivation and sometimes binge-style eating habits. I often equate a ‘bad diet’ to putting diesel in a petrol car and expecting it to function. We wouldn’t do it. Yet we continually fill our bodies with sugar and processed foods and expect ourselves to sleep well, perform well at work, be nice to our colleagues and family, and look ‘ten years younger’. Unfortunately, it doesn’t work that way. The right foods are key to our health and that includes the health of our skin, our brains, our hearts and our waistlines. So if we start with looking at the fuel we give ourselves and what health goals we’re trying to achieve, then we’re in a better position to make some lasting changes.  

I also want to stress that health is a journey, more so than a destination. Like building muscle in the gym takes effort and regular practise, so does our health. We make choices every single day, several times a day that affect our health so think about it as one good decision at a time that aligns with your health goals.

What choices do you make every day to positively affect your health? Leave a comment below.

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