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All Shook Up

ALL SHOOK UP
WHEN YOU’RE POINTING THE FINGER AT FACTORS THAT WILL CAUSE INFLAMMATION TO RUN RAMPANT AROUND YOUR BODY, STRESS IS THE CULPRIT AT THE TOP OF MANY OF OUR LISTS.

THE MORE STRESSED YOU ARE, THE MORE EXTREME ANY ALLERGY SYMPTOMS ARE LIKELY TO BE. HERE’S WHY (AND WHAT TO DO ABOUT IT!).
They can also make our immune system more sensitive to threats. This is a design that would have allowed our caveman selves to respond quickly to danger – marauding savages or novel infections. This can be a good thing in the short term. Think of it as a defence reflex action, a hand smacking a mosquito.

However, being repeatedly slapped is sore and not desirable! Heightened emotions all the time can overstimulate the system and cause inflammation of the body that is unnecessary or damaging. This can cause all sorts of aches and pains.

When bombarded with ongoing stresses, the immune system can also get weary and stop responding efficiently to threats like colds and other infections.
Reading, all sorts of physical activity (such as swimming, Tai-Chi or Qi Gong), deep breathing exercises, arts and crafts, and even hugging (trees or people – your choice!) have been shown to reduce stress levels. Begin introducing calm into your life by searching for an activity that you enjoy. The best and long-lasting benefits will be seen when you find something that fits into your routine.
Interestingly, new research has shown that prebiotic supplementation can be used to influence the gut microbiota, improving mood and well-being. In this study, self-reported high trait anxiety (being wary in new situations, and being super-cautious about risks), as well as being hyper-sensitive to emotional stimuli, especially threats, was improved by increasing the abundance of good bacteria in the gut.1 The researchers commented on how beneficial it is to pursue more understanding of this area, making it possible to intervene to improve anxiety before it gets to the stage where medical intervention is necessary.

Another great reason to promote a happy gut is its positive effects on sleep. Sleeping well not only reduces anxiety and irritability, but it also revives a flagging immune system, making pollen-related over-reactions a little less likely.

Seven years’ worth of study have shown that eating more fibre and less saturated fat and sugar during the day results in deeper, less disturbed sleep at night. The best kind of dietary pattern for healthy slumbers is a Mediterraneantype diet rich in fruits and vegetables, legumes, nuts, whole grains and olive oil, and low in red and processed meat and whole-fat dairy. Those who follow this diet are 1.4 times more likely to have good night’s sleep and 35% less likely to have insomnia, according to the research.2

The researchers think this is because protein-rich foods such as nuts and seeds, fish, poultry and eggs contain tryptophan, an amino acid from which the sleep-regulating hormone melatonin is produced. Tomatoes, pineapple, tart cherries, bananas, apples, and nuts contain melatonin itself. Stack your diet with these yummy options to help your body hit snooze more easily. (Remember not to eat too close to bedtime though! And keep your evening meal light if possible. Lunch is the meal to feast on.)
THE SMACKED-CHEEK LIKE EFFECT OF STRESS
SOME PHYSICAL SIGNS OF STRESS
THEN CHECK IN WITH YOUR GUT
STOCK UP ON
REACH FOR A BOOK, SOME KNITTING, OR YOUR WALKING SHOES
When we’re stressed or anxious, chemicals such as cortisol are released by the body to ensure that we activate our ‘run away’ muscles.
Clenched jaw
Tight neck and shoulders
Light, rapid breathing
Aches and pains
Trouble sleeping
Weak immune system
Irritability
Tiredness
• B vitamins
• Magnesium
• Passiflora Complex
As much as we all love our pets, if yours sleep in the same room as you, they could be disturbing your sleep.

As many as 10% of people who had pets reported that their furry friends disturbed their sleep to some degree,3 and the number may be even higher for those who are quite used to it by now! The disturbances that patients reported from pets included snoring, whimpering, wandering, and the need to “go outside.” One patient owned a parrot who consistently squawked at 6 a.m., according to the study. He clearly thought he was a rooster…
1 Johnstone N et al. Nature Scientific Reports 2021; 11: 8302
2 Castro-Diehl C et al. Sleep 2018; 41 (11): zsy158
3 https://www.sciencedaily.com/releases/2014/06/140603193830.htm
ALL SHOOK UP
WHEN YOU’RE POINTING THE FINGER AT FACTORS THAT WILL CAUSE INFLAMMATION TO RUN RAMPANT AROUND YOUR BODY, STRESS IS THE CULPRIT AT THE TOP OF MANY OF OUR LISTS.

THE MORE STRESSED YOU ARE, THE MORE EXTREME ANY ALLERGY SYMPTOMS ARE LIKELY TO BE. HERE’S WHY (AND WHAT TO DO ABOUT IT!).
They can also make our immune system more sensitive to threats. This is a design that would have allowed our caveman selves to respond quickly to danger – marauding savages or novel infections. This can be a good thing in the short term. Think of it as a defence reflex action, a hand smacking a mosquito.

However, being repeatedly slapped is sore and not desirable! Heightened emotions all the time can overstimulate the system and cause inflammation of the body that is unnecessary or damaging. This can cause all sorts of aches and pains.

When bombarded with ongoing stresses, the immune system can also get weary and stop responding efficiently to threats like colds and other infections.
Reading, all sorts of physical activity (such as swimming, Tai-Chi or Qi Gong), deep breathing exercises, arts and crafts, and even hugging (trees or people – your choice!) have been shown to reduce stress levels. Begin introducing calm into your life by searching for an activity that you enjoy. The best and long-lasting benefits will be seen when you find something that fits into your routine.
Interestingly, new research has shown that prebiotic supplementation can be used to influence the gut microbiota, improving mood and well-being. In this study, self-reported high trait anxiety (being wary in new situations, and being super-cautious about risks), as well as being hyper-sensitive to emotional stimuli, especially threats, was improved by increasing the abundance of good bacteria in the gut.1 The researchers commented on how beneficial it is to pursue more understanding of this area, making it possible to intervene to improve anxiety before it gets to the stage where medical intervention is necessary.

Another great reason to promote a happy gut is its positive effects on sleep. Sleeping well not only reduces anxiety and irritability, but it also revives a flagging immune system, making pollen-related over-reactions a little less likely.

Seven years’ worth of study have shown that eating more fibre and less saturated fat and sugar during the day results in deeper, less disturbed sleep at night. The best kind of dietary pattern for healthy slumbers is a Mediterraneantype diet rich in fruits and vegetables, legumes, nuts, whole grains and olive oil, and low in red and processed meat and whole-fat dairy. Those who follow this diet are 1.4 times more likely to have good night’s sleep and 35% less likely to have insomnia, according to the research.2

The researchers think this is because protein-rich foods such as nuts and seeds, fish, poultry and eggs contain tryptophan, an amino acid from which the sleep-regulating hormone melatonin is produced. Tomatoes, pineapple, tart cherries, bananas, apples, and nuts contain melatonin itself. Stack your diet with these yummy options to help your body hit snooze more easily. (Remember not to eat too close to bedtime though! And keep your evening meal light if possible. Lunch is the meal to feast on.)
THE SMACKED-CHEEK LIKE EFFECT OF STRESS
SOME PHYSICAL SIGNS OF STRESS
THEN CHECK IN WITH YOUR GUT
STOCK UP ON
REACH FOR A BOOK, SOME KNITTING, OR YOUR
WALKING SHOES
When we’re stressed or anxious, chemicals such as cortisol are released by the body to ensure that we activate our ‘run away’ muscles.
Clenched jaw
Tight neck and shoulders
Light, rapid breathing
Aches and pains
Trouble sleeping
Weak immune system
Irritability
Tiredness
• B vitamins
• Magnesium
• Passiflora Complex
As much as we all love our pets, if yours sleep in the same room as you, they could be disturbing your sleep.

As many as 10% of people who had pets reported that their furry friends disturbed their sleep to some degree,3 and the number may be even higher for those who are quite used to it by now! The disturbances that patients reported from pets included snoring, whimpering, wandering, and the need to “go outside.” One patient owned a parrot who consistently squawked at 6 a.m., according to the study. He clearly thought he was a rooster…
1 Johnstone N et al. Nature Scientific Reports 2021; 11: 8302
2 Castro-Diehl C et al. Sleep 2018; 41 (11): zsy158
3 https://www.sciencedaily.com/releases/2014/06/140603193830.htm
ALL SHOOK UP
WHEN YOU’RE POINTING THE FINGER AT FACTORS THAT WILL CAUSE INFLAMMATION TO RUN RAMPANT AROUND YOUR BODY, STRESS IS THE CULPRIT AT THE TOP OF MANY OF OUR LISTS.

THE MORE STRESSED YOU ARE, THE MORE EXTREME ANY ALLERGY SYMPTOMS ARE LIKELY TO BE. HERE’S WHY (AND WHAT TO DO ABOUT IT!).
They can also make our immune system more sensitive to threats. This is a design that would have allowed our caveman selves to respond quickly to danger – marauding savages or novel infections. This can be a good thing in the short term. Think of it as a defence reflex action, a hand smacking a mosquito.

However, being repeatedly slapped is sore and not desirable! Heightened emotions all the time can overstimulate the system and cause inflammation of the body that is unnecessary or damaging. This can cause all sorts of aches and pains.

When bombarded with ongoing stresses, the immune system can also get weary and stop responding efficiently to threats like colds and other infections.
Reading, all sorts of physical activity (such as swimming, Tai-Chi or Qi Gong), deep breathing exercises, arts and crafts, and even hugging (trees or people – your choice!) have been shown to reduce stress levels. Begin introducing calm into your life by searching for an activity that you enjoy. The best and long-lasting benefits will be seen when you find something that fits into your routine.
Interestingly, new research has shown that prebiotic supplementation can be used to influence the gut microbiota, improving mood and well-being. In this study, self-reported high trait anxiety (being wary in new situations, and being super-cautious about risks), as well as being hyper-sensitive to emotional stimuli, especially threats, was improved by increasing the abundance of good bacteria in the gut.1 The researchers commented on how beneficial it is to pursue more understanding of this area, making it possible to intervene to improve anxiety before it gets to the stage where medical intervention is necessary.

Another great reason to promote a happy gut is its positive effects on sleep. Sleeping well not only reduces anxiety and irritability, but it also revives a flagging immune system, making pollen-related over-reactions a little less likely.

Seven years’ worth of study have shown that eating more fibre and less saturated fat and sugar during the day results in deeper, less disturbed sleep at night. The best kind of dietary pattern for healthy slumbers is a Mediterraneantype diet rich in fruits and vegetables, legumes, nuts, whole grains and olive oil, and low in red and processed meat and whole-fat dairy. Those who follow this diet are 1.4 times more likely to have good night’s sleep and 35% less likely to have insomnia, according to the research.2

The researchers think this is because protein-rich foods such as nuts and seeds, fish, poultry and eggs contain tryptophan, an amino acid from which the sleep-regulating hormone melatonin is produced. Tomatoes, pineapple, tart cherries, bananas, apples, and nuts contain melatonin itself. Stack your diet with these yummy options to help your body hit snooze more easily. (Remember not to eat too close to bedtime though! And keep your evening meal light if possible. Lunch is the meal to feast on.)
THE SMACKED-CHEEK LIKE EFFECT OF
STRESS
SOME PHYSICAL SIGNS OF STRESS
THEN CHECK IN WITH YOUR GUT
STOCK UP ON
REACH FOR A BOOK, SOME KNITTING, OR
YOUR WALKING SHOES
When we’re stressed or anxious, chemicals such as cortisol are released by the body to ensure that we activate our ‘run away’ muscles.
Clenched jaw
Tight neck and shoulders
Light, rapid breathing
Aches and pains
Trouble sleeping
Weak immune system
Irritability
Tiredness
• B vitamins
• Magnesium
• Passiflora Complex
As much as we all love our pets, if yours sleep in the same room as you, they could be disturbing your sleep.

As many as 10% of people who had pets reported that their furry friends disturbed their sleep to some degree,3 and the number may be even higher for those who are quite used to it by now! The disturbances that patients reported from pets included snoring, whimpering, wandering, and the need to “go outside.” One patient owned a parrot who consistently squawked at 6 a.m., according to the study. He clearly thought he was a rooster…
1 Johnstone N et al. Nature Scientific Reports 2021; 11: 8302
2 Castro-Diehl C et al. Sleep 2018; 41 (11): zsy158
3 https://www.sciencedaily.com/releases/2014/06/140603193830.htm
ALL SHOOK UP
WHEN YOU’RE POINTING THE FINGER AT FACTORS THAT WILL CAUSE INFLAMMATION TO RUN RAMPANT AROUND YOUR BODY, STRESS IS THE CULPRIT AT THE TOP OF MANY OF OUR LISTS.

THE MORE STRESSED YOU ARE, THE MORE EXTREME ANY ALLERGY SYMPTOMS ARE LIKELY TO BE. HERE’S WHY (AND WHAT TO DO ABOUT IT!).
They can also make our immune system more sensitive to threats. This is a design that would have allowed our caveman selves to respond quickly to danger – marauding savages or novel infections. This can be a good thing in the short term. Think of it as a defence reflex action, a hand smacking a mosquito.

However, being repeatedly slapped is sore and not desirable! Heightened emotions all the time can overstimulate the system and cause inflammation of the body that is unnecessary or damaging. This can cause all sorts of aches and pains.

When bombarded with ongoing stresses, the immune system can also get weary and stop responding efficiently to threats like colds and other infections.
THE SMACKED-CHEEK LIKE
EFFECT OF STRESS
When we’re stressed or anxious, chemicals such as cortisol are released by the body to ensure that we activate our ‘run away’ muscles.
SOME PHYSICAL SIGNS OF STRESS
Clenched jaw
Tight neck and shoulders
Light, rapid breathing
Aches and pains
Trouble sleeping
Weak immune system
Irritability
Tiredness
REACH FOR A BOOK, SOME
KNITTING, OR YOUR WALKING
SHOES
Reading, all sorts of physical activity (such as swimming, Tai-Chi or Qi Gong), deep breathing exercises, arts and crafts, and even hugging (trees or people – your choice!) have been shown to reduce stress levels. Begin introducing calm into your life by searching for an activity that you enjoy. The best and long-lasting benefits will be seen when you find something that fits into your routine.
Interestingly, new research has shown that prebiotic supplementation can be used to influence the gut microbiota, improving mood and well-being. In this study, self-reported high trait anxiety (being wary in new situations, and being super-cautious about risks), as well as being hyper-sensitive to emotional stimuli, especially threats, was improved by increasing the abundance of good bacteria in the gut.1 The researchers commented on how beneficial it is to pursue more understanding of this area, making it possible to intervene to improve anxiety before it gets to the stage where medical intervention is necessary.

Another great reason to promote a happy gut is its positive effects on sleep. Sleeping well not only reduces anxiety and irritability, but it also revives a flagging immune system, making pollen-related over-reactions a little less likely.

Seven years’ worth of study have shown that eating more fibre and less saturated fat and sugar during the day results in deeper, less disturbed sleep at night. The best kind of dietary pattern for healthy slumbers is a Mediterraneantype diet rich in fruits and vegetables, legumes, nuts, whole grains and olive oil, and low in red and processed meat and whole-fat dairy. Those who follow this diet are 1.4 times more likely to have good night’s sleep and 35% less likely to have insomnia, according to the research.2

The researchers think this is because protein-rich foods such as nuts and seeds, fish, poultry and eggs contain tryptophan, an amino acid from which
the sleep-regulating hormone melatonin is produced. Tomatoes, pineapple, tart cherries, bananas, apples, and nuts contain melatonin itself. Stack your diet with these yummy options to help your body hit snooze more easily. (Remember not to eat too close to bedtime though! And keep your evening meal light if possible. Lunch is the meal to feast on.)
THEN CHECK IN WITH YOUR GUT
STOCK UP ON
• B vitamins
• Magnesium
• Passiflora Complex
As much as we all love our pets, if yours sleep in the same room as you, they could be disturbing your sleep.

As many as 10% of people who had pets reported that their furry friends disturbed their sleep to some degree,3 and the number may be even higher for those who are quite used to it by now! The disturbances that patients reported from pets included snoring, whimpering, wandering, and the need to “go outside.” One patient owned a parrot who consistently squawked at 6 a.m., according to the study. He clearly thought he was a rooster…
1 Johnstone N et al. Nature Scientific Reports 2021; 11: 8302
2 Castro-Diehl C et al. Sleep 2018; 41 (11): zsy158
3 https://www.sciencedaily.com/releases/2014/06/140603193830.htm

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All Shook Up