Stress

There are some foods that can help boost your mood. There are also other foods that can trigger anxiety,sadness and depression. Read more in this blog…

Which foods to boost & which to avoid!

This article discusses the role of diet in shaping your mood and how different foods can stabilise mood while others create more erratic moods that leave you feeling all over the place.

Foods to avoid

As I mentioned in a previous blog, a lot of the reason why diet is so important to a stable mood is because of the role that it plays in influencing which bacteria survive and thrive in your gut. It’s the bad bacteria which can make you aggravated, depressed, unable to think clearly and which can leave you feeling all over the place and so ideally, you want to make sure that your diet is not feeding these ones and instead nurturing the good bacteria in your gut. When it comes to feeding bad bacteria, things like refined or processed sugar, highly processed carbohydrates and bad fats are all on their favourites list. For this reason, you ideally want to stay away from these types of foods.

Foods to boost good bacteria

Since bad bacteria can do harm to your mood, it reasons that good bacteria can boost your mood (by producing mood lifting chemicals) and interestingly, this is exactly what scientists are starting to discover, especially in the field of psychiatry. To help these good bacteria grow, you want to try and create a healthy diet which is low sugar, high fibre and filled with good healthy proteins and oils.

Related: Natural Medication to Boost Your Mood

Looking after the brain

In addition to looking after the good bacteria in your gut, the other way to boost your mood is by looking after your brain. Some easy ways to keep the brain at its’ best include drinking lots of water (to keep you hydrated and thinking clearly) and providing your brain with the essential vitamins, minerals, amino acids and essential fatty acids which it needs in order to produce the calming neurotransmitters which keep your mood stable. For this reason, a diet rich in vegetables, fruit, raw nuts and seeds, good fats and healthy proteins can be really beneficial. If needed, your healthcare practitioner may also prescribe specific nutritional supplements if there is evidence that you need extra support.

Reducing inflammation

Recent scientific evidence has identified that mood disorders and memory loss are related to chronic inflammation in the body and brain. To assist in reducing inflammation, try increasing the amount of plant foods with dark pigment or bright colours (i.e. berries), as well as increasing good oils (i.e. salmon/sardines, avocado, walnuts/almonds, virgin olive oil).

When to seek help

There are some situations where doing our best to improve our mood may not be enough and we need a helping hand. If you find yourself constantly overwhelmed by anxiety, depression or negative emotions, it is important to seek the help of a qualified healthcare practitioner, counsellor or psychologist. If you’re not sure if you need help, one great tool is to start a month-long mood journal in which you circle or state the primary emotion you’ve experienced that day. This can help you identify your most common emotional state and potentially help identify triggers and management opportunities when discussed with your healthcare practitioner.

Wishing you great health,

Dr Pete

PS. you are welcome to share this with friends and family

About Dr Pete

Dr Peter Holsman is a qualified Medical Practitioner, Naturopath and Professional Speaker based in Melbourne. An expert in his field with over 30 years experience, he specialises in treating people with fatigue related illnesses including stress, depression, chronic fatigue syndrome, thyroid and adrenal hormone problems.

This blog discusses how to make your home calming and tranquil. Read on….

5 simple tips to make your home a peaceful place instead of an anxiety inducing nightmare

Let’s look at a few ways in which your house could be causing you unwanted anxiety and the simple design changes that can help.

1) Go green

Whether it’s a splash of colour with some flowers or a few indoor plants, nature is amazing for helping reduce anxiety. In addition to improving the air quality inside, there have been countless studies that show the positive effect that having plants has on boosting mood and reducing stress. Specific plants also have different effects. For example, lavender is commonly associated with a calming feeling while plants like sweet peas have been found to have an association with happy childhood memories (though I suspect this association will depend on the type of flower you associate with childhood – my daughter for example finds this with sunflowers).

2) Clear the clutter

There’s a reason we shudder when we hear stories about people hoarding or why we shrink into ourselves when we walk into a confined space as if desperately hoping it will leave us with that little bit of extra room. The truth is, clutter is overwhelming and your body knows it. It draws our attention in 100 different directions at once (which our poor brains are not designed to handle), shrinks the amount of open space available and for most of us and drives your cortisol levels (stress response hormones) way up. So even if you don’t go with the minimalist route, try and adopt the approach of less is more and limit the number of things on display and spaces filled with stuff. Not only will it give you the opportunity to better appreciate the things you do keep out but it will reduce the amount of stress and anxiety you experience when you walk into a room.

3) Tempered tones

In the same way that a bold red will rev you up, soft pastel colours will help calm you down. Mellow yellow, baby blue and even a dove grey can help soften your mood and reduce anxiety. Similarly, take a look at the kinds of paintings you have on the walls. Are they busy and filled with movement and bright or bold colours?

4) Lighting

If you’ve ever been stuck in a room where there’s no natural light, you’ll know how unsettling it can be. What’s interesting is that it’s not just artificial light that can mess with mood. Rather, light has an ability to intensify mood so if you’re already wired, going into a room that’s a bit more dimly lit can actually help calm anxiety. Natural light and some really good blinds can be a great design strategy as the natural light will boost things like melatonin which will both improve mood and sleep quality.

5) Feeling welcome

You know when you walk into a hotel or apartment and instantly feel like reclining with your feet up? That welcoming feeling is absolutely vital when it comes to helping you relax. The last thing you want is to feel like you’re walking on eggshells or not welcome in your own home. So whether it means putting your favourite painting up, lighting a candle or decorating in a certain style, make sure your house feels like a welcoming home you can’t wait to return to.

Wishing you great health,

Dr Pete

PS. you are welcome to share this with friends and family

About Dr Pete

Dr Peter Holsman is a qualified Medical Practitioner, Naturopath and Professional Speaker based in Melbourne. An expert in his field with over 30 years experience, he specialises in treating people with fatigue related illnesses including stress, depression, chronic fatigue syndrome, thyroid and adrenal hormone problems.

This blog post discusses what you need to know about healthy work posture. Click below to read more.

Does your concentration drop off as you hunch over your computer?

Have you ever sat at your desk for so long that your backside starts to lose sensation?

What about those tight shoulders or tender wrists?

We all know that desk jobs are not ideal and yet most of us are trapped in a lifestyle that leaves us little choice. The 9-5 slog sitting at a desk is known to cause lots of health problems.

Our sit still lifestyle really isn’t great. In fact, a 2012 study found that people sitting for 11 or more hours a day at a desk have a 40% higher chance of dying. Furthermore, people are now considering it one of the greatest contributing factors to our obesity epidemic!

So what kinds of health problems are associated with having a desk job? Here are just a few examples:

• RSI
• Sore necks and backs
• Obesity
• Heart problems
• Diabetes

I know what you’re thinking, neck and back pain are common to everyone, regardless of their job! And it’s true, the numbers of people who report suffering from these aches and pains is 15 million for neck and 27 million for back. With numbers as high as these, it’s no wonder so many of us think sitting still and the associated aches and pains are just normal when really they are signs from our bodies that something needs to change!

So what can you do about it?

GET UP

AND

MOVE

Simple stretches are a great way to keep your blood moving and reducing the harmful effects of sitting still.

If you feel that simple stretches are not enough, another great option can be a standing desk. The best kinds seem to be stand/sit desks which can be adjusted to meet your needs throughout the day. If you’re not sure where to look to purchase one, I’ve heard great reviews about Varidesk and have had several clients use them.

Mental health disorders are common. It is natural to feel like you are the only one that may be feeling low or experiencing anxiety or depression. Stress, poor health, loss and trauma, and changes in life circumstances can all be triggers. Thankfully, there are some natural medicines and positive lifestyle habits that can help improve your mood and set you on the path to greater emotional wellbeing.

Your Journey to Greater Mental Wellbeing

Mental health disorders are more common than many people realise. It is natural to feel like you are the only one that may be feeling low or experiencing depression, but you are not alone! There are many reasons why you might be feeling blue. Stress, poor health, loss and trauma, and changes in life circumstances can all be triggers for depression. Thankfully, there are some natural medicines and positive lifestyle habits that can help improve your mood and set you on the path to greater mental wellbeing.

Put the Fire Out in Your Brain

Depression can feel like a fire is smouldering in your brain and without the appropriate support. This fire can get out of control.

Inflammation is not just the hot, painful swelling you see and feel when you sprain your ankle. Those same markers of inflammation that increase when you have an injury can also be present in your brain and body with depression. Addressing this inflammation can be an important aspect of treatment.

This “depression fire” can be addressed with a multi-faceted approach which includes appropriate herbs, nutrients, a healthy lifestyle and psychological support.

Herbs for Health and Happiness

Feeling low or depressed does not have to be a fact of life, and it does not have to be your version of ‘normal’. There are natural medicines that may be beneficial for those with depression which can even be taken safely with antidepressant medication.

• Turmeric: this golden herb is not just an ingredient in your Asian cooking. It can act as a potent anti-inflammatory and antidepressant that can help put the fire out in your brain. Curcumin, the active constituent in turmeric, can also increase the size of regions of your brain that promote healthier brain function.
• Saffron: considered the most expensive spice in the world, saffron is famous for its yellow dye and delicate perfume. It is an equally useful herbal medicine for managing depression due to its anti-inflammatory actions.

Related: How Your Mood is Shaped by Your Diet

Get Moving for Healthy Mood

Did you know that those who exercise have improved brain function and feel happier? Aerobic exercise is also proven to decrease stress hormones, which can exacerbate mood disorders. Try walking, pilates, yoga,  swimming or cycling. There are many informal ways of exercising also, such as dancing in your lounge room to your favourite songs! Perhaps you prefer to join a sporting team with work, or a local sporting club such as football, cricket, golf or tennis. Don’t underestimate the power of exercising in a group or with a friend. Social connection and relationship building can be very powerful for improving mental wellbeing.

You Are More Resilient Than you Know!

Never underestimate your inner strength. If you are facing adversities that are worsening your mood, consider what your ‘silver lining’ may be? It could be a renewed appreciation for life, a realisation of true priorities and friendship, or recognition of how strong you really are. Just remember, when life challenges appear on your path, use it as an opportunity to flourish and grow.

Dr Peter Holsman

PS This advice is for general educational purposes only. Please book an appointment for individualised assessment and treatment.

Stress is an inevitable part of every day life. Bills that appear unexpectedly, meetings or presentations with senior staff, kids falling over and injuring themselves are all good examples of your body going into acute stress.It is relatively easy to deal with short term mild stress., but serious health problems are possible when stress is severe and chronic.

Picture this:

You’ve saved up all of your leave or finally made it to school holidays and it’s time for a family vacation. You love adventure so you decide to go on safari. After a long day in the truck, you want to stretch your legs so you get out and go for a wander. After a few minutes, you hear a roar. You freeze, trying to locate the animal and quickly notice a large lion slowly moving towards you…

How do you feel?

If you’re anything like me, just picturing that scenario is enough to get your heart racing. The idea of a lion, tiger or crocodile looking at you like a nice big juicy steak is enough to scare anyone!

What’s interesting though, is how your body responds to the danger. Your heart racing is caused by the adrenaline flowing through your body because your adrenal glands have detected an immediate and sudden stress. In fact, your entire sympathetic nervous system is active, preparing your body to decide whether to run away from the danger, yell out for help or fight. Or if you’re really scared, stay completely frozen and hope you discover how to make yourself invisible. At the same time, your parasympathetic nervous system which controls digestion is sitting on the sidelines quietly so that all your energy can be used to keep you alive. In this stage, your body is running on pure adrenaline so you are in a fast metabolic state.

Since we know you’re probably not likely to end up staring a lion in the face, it can be hard to picture how this would apply in every day life. Bills that appear unexpectedly, meetings or presentations with senior staff, kids falling over and injuring themselves are all good examples of your body going into acute stress.

So what makes this stress so bad?

If your body stays in a state of acute stress, there are a number of health problems which you may be more at risk of.

These include:

• Heart problems such as heart attacks
• Irritable bowel and diarrhoea
• Irritability
• Insomnia
• Fatigue

If you’re concerned that you may be trapped in a permanent state of phase 1 stress and believe it may be harming your health,  why not book an appointment with our resident GP/Naturopath Dr Pete to discuss your concerns and work on a strategy to get you feeling happier and healthier?

Anxiety and depression are common concerns for many of my patients and certainly affect millions of people in our country and around the world. Natural remedies can help address stress, anxiety and depression. They can also be used to help support people taking pharmaceutical antidepressants.

Anxiety and depression are common concerns for many of my patients and certainly affect millions of people in our country and around the world.

Natural remedies can help address stress, anxiety and depression. They can also be used to help support people taking pharmaceutical antidepressants.

Drugs Do Not Fix Vitamin or Mineral Deficiencies

It is important to realise that you can’t reverse nutritional deficiencies with standard conventional pharmaceutical drugs. Yet lack of folic acid, vitamin B12, magnesium and vitamin B6 are known to cause and / or worsen anxiety and depression.

These nutrients can enhance mood by sparking production of feel-good hormones such as GABA, serotonin, norepinephrine and dopamine.  When taken in natural, physiological dosages these nutrients are generally well-tolerated.

MTHFR Genetic Testing

MTHFR genetic testing is an important and useful test for anyone with fatigue or mood disorders. Methylation is relevant for energy, genetic stability, neurotransmitter production and detoxification pathways. You can read more about it at   http://treatfatigue.com.au/?s=methylation

Get Your Gut Healthy

Assessment of digestive function is important, especially for anyone with symptoms such as bloating, constipation or reflux.  Your gut produces more than 80 per cent of all your neurotransmitters such as serotonin, dopamine and noradrenalin. It is also the place containing most of your immune system.

Want to Read More

Dr Kelly Brogan is an holistic American psychiatrist who has written a ground-breaking, science based  book titled “A Mind of Your Own”. She describes how depression is a lifestyle crisis that responds well to dietary interventions, nutritional supplements, detoxification, sleep hygiene, exercise and stress management. It is well worth reading.

Are You Ready to Make Some Changes?

If you or someone you love is diagnosed with anxiety or depression, suggest that they make an appointment to see me for a comprehensive, holistic assessment and treatment plan.

About Dr Pete

Dr Peter Holsman is a qualified Medical Practitioner, Naturopath and Professional Speaker based in Melbourne. An expert in his field with over 30 years experience, he specialises in treating people with fatigue related illnesses including digestive problems,  anxiety, stress, depression, chronic fatigue syndrome, menopause, thyroid and adrenal hormone concerns.