Imagine we have an inner emotional ‘love tank’ and how full or empty the tank is represents how loved we feel. When the tank is full we are flourishing and our relationships are close, the reverse is also true, when love tanks are empty we can feel frustrated, low and distant.
All of us have the power to fill — and drain — one another’s love tanks and so it’s vital for a relationship to thrive to show love in ways that keeps your partner’s love tank topped up.
Let’s briefly explore the 5 Love Languages as one great way of ensuring we express love in ways that our partner can understand and receive it.
The 5 Love languages can also help us understand what drains our partner’s love tanks.
1. Words of affirmation
Criticism for the partner whose love language is words of affirmation may well feel like a “knife in the heart”. It’s not that you can never say anything negative to a words-person, it’s just really important to choose words carefully and it’s worth telling them upfront how much you love them. Find ways of affirming, encouraging and showing your appreciation to show them your love.
2. Quality time
How do you feel when your partner responds immediately to the ping of their phone? Allowing interruptions like texting in the middle of a conversation will really annoy someone for whom quality time is important, they probably also feel quite rejected. This partner needs your undivided attention.
3. Physical touch
Holding back from physical affection will drain the love tank of a partner who needs your touch. If you pull away when they’re trying to kiss you, beware that they will feel unloved, even if you’re juggling ten different things at the time. Make sure you hug, kiss and cuddle your partner regularly to ensure they feel loved.
4. Acts of service
There’s a saying: “actions speak louder than words” and never more so for a partner who needs your physical help and support to feel loved. If you say you’re going to do the shopping, or clean the bathroom, or tackle an ironing mountain and don’t do what you said, you are pulling the plug on the love tank! Doing chores and lifting this partner’s physical burdens speaks love to him or her.
5. Thoughtful gifts
A partner who feels loved through gifts — bought, found or made — will feel unloved if you discard or don’t value their gift.
If you want to make sure you don’t drain your partner’s love tank and leave them feeling unloved, make sure you know the opposite of their Love Language and try not to do it.
Delicious with cereal, fantastic for creamy, sweet smoothies, and perfect on their own: bananas are Australia’s favourite fruit. About 90% of Aussie households buy bananas on a regular basis, enjoying the tropical taste and natural energy boost for which the banana is so well-known.
Recently, however, there’s been a lot of talk about bananas and anti-inflammatory effects. Can the humble banana help to fight inflammation in the body? In this article, we’ll peel back the layers and get to the answer.
There is evidence to suggest that bananas help with inflammation
Some studies have shown that bananas can help to fight inflammation in the body.
One trial, in particular, showed that bananas may have impressive results as an anti-inflammatory food. In 2018, Appalachian State University conducted a trial which brought in 20 cyclists and tested their blood before and after exercise. The cyclists drank plain water, water with sugar or water with carbohydrates from two types of bananas. Researchers found that not only did both types of bananas reduce inflammation, they also had an antioxidant effect, which helped keep immune cells functioning optimally.
Could bananas be as effective as ibuprofen in fighting inflammation?
The incredible thing about this study is that researchers found that bananas target the same enzymes as ibuprofen to fight inflammation. The study focused on the effects of bananas on the enzyme COX-2 mRNA. Banana metabolites, or the products of metabolism, seem to limit the expression of COX-2 mRNA, the same enzyme targeted by ibuprofen. This, in turn, helps to fight inflammation.
Other foods to include in your diet in order to reduce inflammation While bananas may help you to limit inflammation, they should be eaten alongside other anti-inflammatory foods if you want the best chance of reducing pain. Some of the best anti-inflammatory foods include:
Fish Fish that is rich in omega 3 fatty acids, like salmon, tuna, sardines and mackerel, reduces inflammation and protects against several autoimmune diseases such as rheumatoid arthritis.
Turmeric Packed with the active ingredient of curcumin, turmeric can help with inflammation of many areas of the body.
Green, leafy vegetables Green, leafy veggies such as spinach, kale and collards are some of the most effective foods in reducing inflammation. These foods are excellent for digestion and possess antioxidant qualities.
Berries Blueberries, in particular, are known for their superfood status and most berries have anti-oxidants called anthocyanins which are proven to reduce inflammation and fight against inflammatory diseases.
In addition, I’ve tried this anti-inflammatory when I need to ease immediate pain, and this product as a proactive measure before the pain starts. Buy them BOTH today and get $10 off your order at the checkout!
Not sure how to declutter your house? You’re not alone.
Some items are hard to cull – sentimental gifts, baby clothes, photo albums and memory boxes. It can be a draining process that’s rife with procrastination and decision fatigue.
But not all decluttering is difficult. There are hundreds of things in your home you can cull that take no emotional toll. So grab a box and a bin, pump up some music and hunt your house for these common items.
Kitchen 1. Tupperware containers that are missing lids. 2. Dusty cleaning products. 3. Syrups, teas and spices you don’t like. 4. Anything that’s out of date. 5. Takeaway menus. 6. Recipe cards you don’t use. 7. Old jars.
Not all decluttering is difficult. There are hundreds of things in your home you can cull that take no emotional toll.
Family space 1. Games that are missing pieces. 2. Ripped picture books. 3. Broken toys. 4. Damaged or stained throw pillows or rugs. 5. DVDs or games that you don’t use. 6. Pictures or decor that are damaged or that you don’t love.
Bathroom 1. Old makeup. 2. Stretched out hair elastics. 3. Unwanted perfume. 4. Unused bath bombs and bath salts. 5. Clumpy nail polish. 6. Old toothbrushes. 7. Tired hairbrushes and combs. 8. Beauty products you don’t use. 9. Old sponges or scrubbers.
Decluttering isn’t always a draining process – sometimes there’s no procrastination and decision fatigue.
Linen closet 1. Bedding that’s ripped or stained. 2. Threadbare towels. 3. Table linen you never use. 4. Musty blankets that haven’t been touched in years. 5. Doona covers from the ’90s.
Garage 1. Broken or stained baskets and buckets. 2. Duplicate tools. 3. Unused sprinklers and hose attachments. 4. Spare parts of things you’ll never need. 5. Cardboard boxes. 6. Instruction manuals to things you don’t own anymore. 7. Crusty paint brushes.
Wardrobe 1. Clothes that don’t fit. 2. Ratty shoes. 3. Damaged or stained items. 4. Mismatched hangers. 5. Broken accessories.
It’s a start It can be a great feeling to declutter for a big op-shop run, carefully packing boxes and wrapping glassware. (Yes, even if you drive around with said box in your car boot for a month).
But never underestimate the mood-boosting power of a quick cull, especially if you’re the type of person who needs outer order for inner calm.
Most people are aware that the gastrointestinal tract contains a community of bacteria and other micro-organisms, called the microbiome; but did you know that the mouth also harbours its own unique microbiome?
Oral bacteria play an important role in maintaining oral and systemic health and the latest research shows that if the oral microbiome becomes imbalanced, dental caries and periodontal disease can occur. An imbalance in your mouth’s microbiome can also have negative effects on your overall health and wellbeing.
“What is the microbiome? It is the bacteria and other microorganisms found in a specific environment, such as the human intestine or mouth. These microbiomes play an important part in maintaining human health.”
How the oral microbiome affects systemic health
An imbalance in the oral microbiome has been implicated in a number of systemic diseases, including cardiovascular disease, rheumatoid arthritis, stroke, inflammatory bowel disease, and colorectal cancer, respiratory tract infections, appendicitis, and diabetes. Poor oral health has also been shown to have negative consequences for both mother and baby during pregnancy. Oral bacteria contribute to these conditions either through direct infection of distant body sites or through interactions with the immune system.
Probiotics support a healthy oral microbiome
We can also influence the oral microbiome directly by consuming certain probiotics. The use of probiotics can improve oral health; however, these effects are only seen with specific probiotic strains, so it is important to choose probiotics that have been proven to be beneficial.
“Probiotics are live bacteria that convey a health benefit when consumed.”
Lactobacillus reuteri DSM 17938 and Lactobacillus reuteri ATCC PTA 5289 reduce numbers of pathogenic oral bacteria that cause dental caries and periodontal disease. Furthermore, consumption of these strains has reduced the occurrence of dental caries, and improved clinical features and outcomes of gingivitis and periodontitis in scientific studies.
“Lactobacillus reuteri DSM 17938 and Lactobacillus reuteri ATCC PTA 5289 rebalance the oral microbiome and can help reduce the numbers of pathogenic oral bacteria that cause dental caries and periodontal disease.”
Take care of your mouth to support long-term wellbeing
In addition to taking a good probiotic, other things you can do to support the health of your oral microbiome include:
• Practicing good oral hygiene by brushing and flossing daily;
• Eating a healthy diet that is low in sugar and acidic foods such as soft drinks; and
• Avoiding smoking, which damages the oral microbiome significantly.
Supporting a healthy oral microbiome with the right probiotics could improve your oral and overall health. Try this probiotic TODAY and get $10 OFF!
Experiencing the World Through Bleary Eyes Have you ever felt the effects of a disrupted or poor night’s sleep? It’s not uncommon for your concentration, alertness, energy, appetite and mood to be affected the next day. In this “fog” you may find yourself driving straight past your turn off, heading to the vending machine for a 3 pm pick me up, forgetting that key item at the shops, or trailing off mid-sentence with your mind going blank…
While these days may be few and far between for some, for others who suffer with insomnia, the negative side effects unfortunately don’t stop there. Beyond reduced concentration, more serious metabolic and cardiovascular health issues can start to develop when insomnia becomes chronic. These conditions are often harder to notice or even attribute to poor sleep, as they are insidious and develop over longer periods of time.
Let’s explore the reasons why quality sleep is an essential factor for your wellbeing, and discuss natural remedies and tools you can employ to get your sleep (and health) back on track.
When Sleep Dips, Blood Sugar Rises Whilst we can’t necessarily feel it, testing and research shows our blood sugar levels are hugely influenced by our sleep. In fact, adults reporting five hours of sleep or less per night were 2.5 times more likely to have diabetes compared to those who slept the recommended seven to eight hours per night.
Whilst the exact link between poor sleep and diabetes isn’t definitely clear, it’s suggested that sleep deprivation may lead to increased activity of the sympathetic nervous system (the fight or flight response), which goes on to negatively influence several hormonal pathways that govern our metabolism.
The Heart Aches for Sleep This fight or flight response is also a main reason why long term sleep issues are associated with cardiovascular diseases such as high blood pressure and heart attack. Here, due to the physical stress poor sleep creates, the body starts to produce elevated levels of ‘stress’ hormones such as cortisol and adrenaline. The corresponding side effects of this are increases in blood pressure, heart rate and contraction, increasing the risk of cardiac diseases.
This was shown in a decade long study, demonstrating five hours of sleep or less per night resulted in a 45% increased risk of heart attack. Another study found that sleep loss can activate inflammatory pathways in the body that are also linked with cardiovascular disease.
A Lack of Zzz’s Cause an Increase in Kg’s Similarly, when it comes to weight, the more sleep loss you experience, the greater the risk of becoming overweight or obese. It appears a primary reason for this is that dysfunctional sleep increases appetite levels. Specifically, sleep loss was found to decrease levels of our appetite suppressing hormone, leptin, and increase levels of our appetite-stimulating compound, called ghrelin.
This can make us desire more food, and have more difficulty stopping eating, leading us to consume more calories than we need.
“Sleep loss was found to decrease levels of our appetite suppressing hormone, leptin, and increase levels of our appetite-stimulating compound, called ghrelin.”
Restoring Sleep, Restoring Health It’s easy to understand why getting a good night’s sleep is so important for a healthy body! Rest assured, if your sleep needs a little TLC, there’s a multitude of natural remedies and lifestyle tools that can help restore a full and restful night’s sleep.
Here are my top four:
1. Light in the morning and darkness at night. Each of us have an inbuilt body clock, called the circadian rhythm. When you are exposed to the sun each morning, your circadian rhythm triggers the production of the stimulating hormone cortisol, and upon nightfall, triggers the sleep-promoting hormone melatonin.However, when we spend most of our time exposed to the artificial lights in our homes, on public transport, in our workplaces and/or by using electronic devices, our bodies miss these environmental queues; causing our circadian rhythm, and hence our sleep, to become disrupted.In particular, the blue light emitted from digital devices, such as phones, tablets, computers and TVs is especially stimulating to your body. This blue light convinces your brain it’s day time and that it is appropriate to be awake and alert! However, many of us use these devices into the evening, which is the exact time we should be winding down and exposing ourselves to gentler lighting, so we can encourage our melatonin to rise and sleep to come easily.Therefore, increasing your exposure to sunlight in the early morning and throughout your day, using candles or yellow/orange coloured lighting in the evening, and turning off the digital devices at least an hour before bedtime will all help to restore your body’s natural, sleep-promoting circadian rhythm.
2. Magnesium can reduce muscle tightness, helping the body relax into a more restful sleep, which is especially useful after a busy day. This vital mineral can also reduce cortisol and increase melatonin levels, and has shown to support the onset of deep sleep cycles, which are essential for your sleep to be restorative and healing.
3. Lutein and zeaxanthin. These antioxidant nutrients known as carotenoids are found naturally within the eye. Supplementing with these can help the eyes to filter and offset the negative effects of blue light, and further improve your circadian rhythm and sleep quality by increasing the production of melatonin in the eye.
4. California poppy. This herb has a long history of being used as a sedative in traditional herbal medicine, with modern research confirming it works via increasing the activity of our principle calming neurotransmitter, called gamma-aminobutyric acid (GABA). A great antidote for those times you feel too stimulated or stressed to sleep, this herb can be used to help calm your mind and body heading into bedtime.
“Increasing your exposure to sunlight in the early morning and throughout your day, using candles or yellow/orange coloured lighting in the evening, and turning off the digital devices at least an hour before bedtime will all help to restore your body’s natural, sleep-promoting circadian rhythm.”
Let’s Get Sleepy Whilst ongoing sleep dysfunction can increase the risk of developing conditions such as diabetes, cardiovascular disease and obesity, addressing disruptions to your circadian rhythm will re-establish healthy sleep patterns, having many positive effects on your long-term health. Use the supplemental and lifestyle suggestions shared above to get started, and consider talking to a Practitioner for a holistic plan tailored specifically for getting your sleep back on track. Your blood sugar, heart and waistline will thank you!
Sharing is caring – a delightful virtue when it comes to little humans; but when it is a plaguing cold or a nasty tummy bug, it can be nothing short of a family catastrophe! Whilst these kinds of experiences can help children build a robust immune system, evidence indicates that recurrent bouts of infection may be associated with a reduced presence of beneficial bacteria in the gut.
The bacteria (and the trillions of other microorganisms) in the gut, are known collectively as the gut microbiome, the health of which is essential for immune resilience and resistance to infection. These beneficial organisms directly interact with the immune system (a large proportion of which is also housed in the gut), helping to boost the overall immune response against pathogens. In other words, a healthy microbiome helps to build immune function, whilst a compromised microbiome reduces immune resilience.
Cultivating the Microbiome
Babies inherit their microbiome initially from vaginal flora at birth, in addition to skin -to- skin contact via breastmilk. This exposes infants to a wide range of bacterial species and specific carbohydrates (from breastmilk) that feed these bacteria, helping to establish a healthy gut microbiome.
“Babies inherit their microbiome initially from vaginal flora at birth, in addition to skin -to- skin contact via breastmilk. This exposes infants to a wide range of bacterial species and specific carbohydrates (from breastmilk) that feed these bacteria, helping to establish a healthy gut microbiome.”
That said, not all babies share these microbiome-building experiences. For example, caesarean section, premature birth, limited amounts of breastmilk, and antibiotic use can all impact the diversity of the gut microbiome. This can have a flow-on effect, leading to reduced immune resilience and a greater chance of developing recurrent infections in childhood.
This is perhaps most obvious when kids face one of the greatest immune challenges, where there is no shortage of germ-sharing… daycare (or school). Additionally, kids that experience recurrent ear, chest and/or gut infections also tend to require a greater number of antibiotics; leading to a vicious cycle of poor microbiome health and impaired immune function. Fortunately, research reveals that probiotics may be the key to microbiome recovery; helping to improve digestive health and subsequent immune function.
Probiotics to the Rescue!
Probiotics are live bacteria, which offer beneficial effects on the microbiome and help to support childhood health in several ways including:
1. Increasing the quantity and diversity of bacterial species in the gut; 2. Enhancing immune activity; and
While several probiotics species have been shown to boost immunity, it is important to choose the specific probiotic strain for the condition you are looking to treat.
“Probiotics species have been shown to boost immunity.”
Less illness means more time for childhood
While the occasional cold or flu is a normal part of growing up, recurrent infections can be a sign that the immune system requires a little extra support. As discussed, resilience against infection draws greatly on the health of the microbiome, with probiotics offering a solution to help boost immunity and resistance to infection. To ensure you choose the right probiotic seek the advice of a qualified health care Practitioner who can prescribe the right probiotic for your child’s needs.
Yesterday the NDIA released the Price Guide and Support Catalogue for 2020-2021.
The good news is that the NDIA have got this guide out much earlier than usual. This means we all have a chance to dig around in it and get a handle on everything before it actually goes live.
As always there was a lot of detail to go through. But there were a few things that jumped out straight away:
📌 First of all there were no new prices. Hah! But there was a reason for that. The Fair Work Commission is due to hand down a decision on the minimum wage this month. This will affect NDIS prices. So an updated guide with all new prices will be released once that decision lands. We will make sure we let you know when it is released.
📌 In the meantime the NDIA have confirmed participant plans will automatically be increased to cover the increase in prices (But note – NOT the 10% loading that has been added due to COVID-19).
📌 There are some big changes in Supported Independent Living (SIL) coming down the track. The NDIA are replacing the current quote and negotiation process with fixed prices. More information about that will be released soon.
📌 This price guide features some new line items to help people with a psychosocial disability, including the introduction of new Psychosocial Recovery Coaches.
📌 There are also some new line items to cover Individualised Living Options (ILO is NDIS-speak for anyone looking to do something innovative or interesting with their accommodation and support).
📌 And finally the Price Guide has a new look. All the terms, rules and prices are now all in the one spot. Hopefully this make things easier to find.
Taking collagen for it’s health and healing properties has become a popular trend in recent years. Naturally found in the connective tissue of animals, it is the main protein responsible for keeping the tissue that connects, supports, binds, or separates other tissues or organs firm and flexible. Making up 30% of our physical architecture, your body needs plenty of collagen to help it heal and regenerate. As such, supplementing collagen can help to support and enhance the repair of your body. Read on to learn how collagen can help you from the inside out!
Culinary Collagen
Because collagen is found within connective tissue rather than muscle meat, the benefits of dietary collagen are often absent from modern diets. That said, the recent rise of dietary philosophies such as ‘nose to tail’ have re-popularised collagen-rich recipes such as bone broths, helping more individuals gain its nourishing benefits.
Beyond this food as medicine approach, collagen can also be used as a protein supplement, ideal for those wanting to ensure adequate protein intake.
The Many Types of Collagen
Over 26 types of collagen have been identified, with the three most abundant forms being types I, II, and III collagen. Whilst all types work to surround tissue fibres and reinforce their strength and flexibility, supplementing with these different types will lead to different benefits. For example, type I and III are found in and are hence best for, your hair, skin and nails. Alternately, type II is found in cartilage sources, making it better for supporting joint health. A deficiency in collagen reduces the body’s ability to manufacture strong connective tissue, resulting in aging skin, brittle hair and nails, osteoarthritis, recurrent joint problems, and a reduced capacity to heal injuries.
Demonstrating this, research shows that adding collagen into your diet can reduce joint pain and enhance mobility. Participants in one study found that after 6 months of adding 10 grams of collagen into their daily routine, they were more able-bodied when it came to carrying and lifting objects and felt less physical discomfort than before taking collagen.
The Elixir of Youth
Research also confirms collagens capacity to reverse the signs of ageing by reinforcing skin tissue integrity. One way it does this is through the regeneration of the deep layers of the skin, improving its ability to retain moisture and reduce sun damage. Individuals taking only 1 gram of collagen per day found that in less than 12 weeks their skin was noticeably more hydrated with a reduction in visible wrinkling. Collagen has also been shown to promote hair growth, increase nail growth and improve brittle nails, showing its capacity to support a healthy glow from top to toe.
Go From Strength to Strength
So why should you take collagen? For all the reasons mentioned above! As it reinforces every cell within your anatomy; from the deepest layers of skin to the stretchy connective encasing every joint in your body, collagen helps you stay strong, youthful and flexible.
Finding a high-quality collagen product is as easy as finding a Practitioner, as they’ll do all the hard work in sourcing the right type and dose of collagen for your presentation. Helping you both look and feel your best, collagen can help you stay active longer and increase the vitality of your appearance – try it today (the one I use!) and you won’t look back! Buy NOW and get $10 off at the checkout!
In order to keep your resolutions in 2019, consider these tips from Tim Bono, author of When Likes Aren’t Enough: A Crash Course in the Science of Happiness (Grand Central Life & Style, 2018) and lecturer in psychology at Washington University in St. Louis.
Find your motivation: Identify an important reason why you are resolving to change something in your life (e.g., “I’m doing it for my kids” or “This is to improve my overall health”). Research shows that reminding yourself of how your daily behaviors fit into big-picture goals will keep you motivated to stay on track.
Identify the challenges: Acknowledge potential barriers that might get in the way of implementing your goals (you might get lazy, tired, forget, or be lured away by another temptation), and then identify contingency plans for how you will respond in those moments: “When I start getting distracted in the middle of a big work project, I’ll give myself a quick break and then remind myself how rewarding it will feel to be finished with it.” Better yet, select environments that are free from distractions altogether. If you know you’re always tempted to surf the web while completing work, take your laptop to a place where there’s no wifi and leave your phone behind.
Make a routine: Set specific dates and times when you will incorporate the behavior—when you make a schedule for new behaviors you’d like to incorporate into your life, they require less psychological strength to implement. When you get in the habit of running every Tuesday and Thursday morning, the behavior becomes much easier to initiate because it simply becomes part of your routine, like brushing your teeth or taking the dog on a walk.
Treat yourself: Make your goals measurable, break them up into smaller sub-goals, and then reward yourself each time you hit a particular milestone. If your goal is to lose 50 pounds in the new year, treat yourself to a movie or other fun outing for each five pounds you lose.
Vitamin B12 deficiency is one of the most prevalent nutritional deficiencies. It causes a range of symptoms, such as fatigue, forgetfulness and tingling of the hands and feet. The reason for the wide variety of symptoms is that vitamin B12 plays a principal role in numerous body functions. Need some more B12 in your diet? Not managing to eat all of the foods above? Start here. It’s the one I use! Buy 2, save $10 at the checkout!
