<img height="1" width="1" style="display:none" src="https://www.facebook.com/tr?id=1514203202045471&ev=PageView&noscript=1"/> 6-Week Vitality & Detox Program | Core Spirit

6-Week Vitality & Detox Program

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Duration
360m
Language
English
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$399 USD
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$399 USD

This 6-week transformational program will give you all the dietary & lifestyle resources you need to be the best version of you!

You will learn how your body works, how to use food for fuel, what food choices to make based on your nutritional type, how to avoid toxins & what foods wreak havoc on your health. You will also learn how to deal with stress and how to improve your sleep & fitness level.

What to expect?
Improved energy, mood, sleep, digestion, mental clarity & stamina.

After 6-weeks you will be feeling revived, rejuvenated & happier about life!

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Provided By
Athens, Greece

I am a Naturopath, Nutritional Therapist & Functional Medicine Practitioner. I aim to find the root cause of chronic disease and restore health naturally. I am an advocate of personalized medicine. I specialize in Women’s & Gut health, Chronic fatigue and Weight. “Health: A state of complete physical, mental and social well-being, not merely the absence of disease”.
Book your free 15 min chat now!

On Core Spirit since May 2020

Olianna Gourlis
CAUSES OF IBS YOUR DOCTOR MAY NOT BE LOOKING FOR

Irritable bowel syndrome (IBS), is one of the most common functional gastrointestinal disorders (FGID) affecting 10-20% of the adult population worldwide, yet most challenging when it comes to treatment. The condition is most commonly found amongst Western populations, particularly affecting females and younger age groups.

Its symptoms are chronic, recurrent and heterogeneous, manifesting as lower abdominal pain or discomfort, excessive gas production/ borborygmi, abdominal bloating and distension, altered bowel motility (constipation and/or diarrhoea) and nausea. Some patients may also suffer extra-intestinal symptoms, such as urinary frequency, headache, dyspareunia, heartburn, back pain, sleep problems, fibromyalgia and chronic fatigue. In addition to physical symptoms, IBS sufferers are affected mentally, with mood swings, hopelessness, anxiety and depression being the most common emotional symptoms. IBS is not known to cause bowel cancer or excess mortality, however, it can seriously reduce quality of life, interfering with daily activities, social and occupational life, and often leads to excessive healthcare costs.

What causes your IBS?

The disorder is proposed to be due to a complex interaction between biological and psychosocial factors:

-acute gastroenteritis

-small intestine bacterial overgrowth (SIBO)

-increased visceral sensitivity (where nerves and muscles in the bowel are extra sensitive resulting in pain, discomfort and spasms)

-abnormal gut motor function

-disturbed gas metabolism

-altered gut permeability

-impaired viscerosomatic reflexes and abdominal-wall dystony

-food intolerances

-sex hormones and genetic predisposition

are all plausible mechanisms leading to altered gut flora and microscopic inflammation, which in turn may trigger IBS onset.

Additional factors that your doctor may underestimate:

-Emotional factors – feelings of anxiety, resentment and guilt, psychologically many patients are obsessive-compulsive personalities, trauma, divorce, -accident, bereavement

-Prescription drugs, laxative abuse

-Smoking – nicotine affects motility of the colon

-Lack of dietary fibre

-Yeast overgrowth (candida)

-Caesarian pregnancy and lack of breastfeeding – as antecedents to imbalanced gut flora and hence IBS

-Spinal maladjustment (trapped spinal nerve)

-Insufficient chewing – amylase and lipase in saliva start breaking down carbohydrates and fats, hence less fermentation lower down in the digestive tract, and also send signal to the other parts of the digestive system to prepare for food digestion

-Chronic use of antibiotics, OCP, HRT and steroids, iron, anxiolytics – detrimental effect on gut flora

Food Intolerances and IBS

Food intolerances are among the most common IBS mediators :

1. Lack of enzymes e.g. lactase enzyme to break down lactose from dairy into galactose and glucose. Lactose ferments in the gut causing gas, pain and bloating due to hydrogen production. There may also be lack of pancreatic digestive enzymes, insufficient hydrochloric acid from the stomach and/or insufficient bile to break down fats, all of which lead to insufficient nutrient absorption, creating a vicious cycle

2. Reaction to chemicals, all of which can cause different IBS symptoms, depending on the individual, but mainly bloating, pain and diarrhoea: natural e.g. amines (citrus fruit, cheese, red wine, chocolate, coffee), or additives: MSG, sodium benzoate, nitrates, sulphites, sweeteners (aspartame, sorbitol) and colours (sunset yellow and tartrazine).

3. Raised IgG antibodies – associated with inflammation, which damages the wall of the intestines and can cause leaky gut. Inflammation can also trigger IBS symptoms like pain and spasms associated with particular foods. Gluten intolerance: IBS-like symptoms, as well as fatigue, headaches and joint pains; gluten is a sticky protein that “glues” on the wall of the intestine impairing sufficient digestion and absorption of nutrients. Dairy intolerance – can be due to lactose, casein or whey, fat).

Other dietary factors that can trigger IBS

- Added and refined sugars – not only disturb the balance of the gut flora, but also decrease blood sugar levels. Stress hormones are produced in response, triggering IBS symptoms

- Resistant starch (e.g. amylose in legumes, potatoes, green bananas, rice) – It resists digestion and ferments in the large intestine causing IBS symptoms

- High saturated fat (dairy, meat) – can result in quicker or slower stomach emptying and muscle spasms. Fat malabsorption means Omega 3 is harder to absorb what can increase inflammation, aggravating pain and bloating.

References

Caldarella, MP. Serra, J. Azpiroz, F. et al. (2002). Prokinetic effects in patients with intestinal gas retention, Gastroenterology, 122, pp. 1748-1755 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/12055580 (Accessed: 17 May 2016).

Cappello, G. Coraggio, D. De Berardinis, G. et al. (2006). Peppermint oil (Mintoil®) in the treatment of irritable bowel syndrome. A prospective double blind placebo controlled randomized trial’, Digestive and Liver Disease, 38, p. S202 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/17420159 (Accessed: 17 May 2016).

Chey, W. Pare, P. Viegas, A. Ligozio, G. Shetzline, A. (2008). Tegaserod for female patients suffering from IBS with mixed bowel habits or constipation: A randomized controlled trial, Am J Gastroenterol 103, pp. 1217-1225 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/18477346 (Accessed: 14 May 2016).

Choi, C.H. Jo, S.Y. Park, H.J. Chang, S.K. Byeon, J.-S. and Myung, S.-J. (2011). A Randomized, double-blind, placebo-controlled Multicenter trial of Saccharomyces boulardii in irritable bowel syndrome, Journal of Clinical Gastroenterology, 45 (8), pp. 679–683 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/21301358 (Accessed: 19 May 2016).

Cuppoletti, J. Blikslager, A. Chakrabarti, J. Nighot, P. Malinowska, D. (2012). Contrasting effects of linaclotide and lubiprostone on restitution of epithelial cell barrier properties and cellular homeostasis after exposure to cell stressors, BMC Pharmacology 12 (3) [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/22553939 (Accessed: 14 May 2016).

Ducrotté, P. Sawant, P. Jayanthi, V. (2012). Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome, World J Gastroenterol 18 (30), pp. 4012-4018 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/22912552 (Accessed: 10 May 2016).

El-Salhy, M. (2011). The prevalence of celiac disease in patients with irritable bowel syndrome, Molecular Medicine Reports [Online]. Available at: https://www.spandidos-publications.com/mmr/4/3/403/abstract (Accessed: 20 May 2016).

Gale, J. Hougton, L. (2011). Alpha 2 delta (α2δ) ligands, gabapertin and pregabalin: what is the evidence for potential use of these ligands in irritable bowel syndrome, Fphar 2 (28), p. 1 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114047/ (Accessed: 12 May 2016).

Gibson, P.R. and Shepherd, S.J. (2010). Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach, Journal of Gastroenterology and Hepatology, 25 (2), pp. 252–258 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/20136989 (Accessed 20 May 2016).

Glenville, M. (2013). Natural Solutions to IBS. Croydon: CIP Group (UK) Ltd.

Hammerle, C.W. and Crowe, S.E. (2011). When to reconsider the diagnosis of irritable bowel syndrome, Gastroenterology Clinics of North America, 40 (2), pp. 291–307 [Online]. Available at: http://europepmc.org/abstract/MED/21601781 (Accessed: 20 May 2016).

Hayee, B. and Forgacs, I. (2007) ‘Psychological approach to managing irritable bowel syndrome’, BMJ, 334(7603), pp. 1105–1109 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1877909/ (Accessed: 22 May 2016).

Simrén, M. Barbara, G. Flint, HJ. et al. (2013). Intestinal microbiota in functional bowel disorders: a Rome foundation report, Gut 62 (1), pp. 159-176 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/22730468 (Accessed 18 May 2016).

Staudacher, H.M. Whelan, K. Irving, P.M. and Lomer, M.C.E. (2011). Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome, Journal of Human Nutrition and Dietetics, 24 (5), pp. 487–495 [Online]. Available at: http://www.ncbi.nlm.nih.gov/pubmed/21615553 (Accessed 20 May 2016).

Tremolaterra, F. Villoria, A. Serra, J. et al. (2006). Intestinal tone and gas motion. Neurogastroenterol Motil, 18, pp. 905-910 [Online]. Available at: http://onlinelibrary.wiley.com/store/10.1111/j.1365-2982.2006.00809.x/asset/j.1365-2982.2006.00809.x.pdf;jsessionid=6FC6103397E5C7068AC38CFF114EC11F.f02t03?v=1&t=ioknfy8r&s=b0ebcd9c47e727045c752e19e4b65dde8cb3658e (Accessed 19 May 2016).

Olianna Gourlis
A GUIDE TO UNDERSTANDING FATS: MYTHS AND REALITY

Clearing up myths about fat

“Eating too much fat is bad for us.” This is logical. Fatty food intake causes a build-up of fat in our arteries, which clog up and gives us heart attacks; and the same fat also builds up in our body and makes us fat. Cholesterol is traditionally seen as one of the worst fats and has been accused of cardiovascular disease.

This is what doctors have been telling their patients since the 1980s – and some still are. However, this is just a story: cholesterol has wrongly become synonymous with heart disease. Some fats in our diet are not only good for us but essential. Cholesterol and other fats are found in every single cell, meaning we can’t survive without fat. The type of fat, of course, that we choose to consume will dictate whether we support health and vitality or not.

The cholesterol myth

Today we know that thinking was oversimplified and wrong. Heart disease is a complex condition that involves not only cholesterol but inflammation, blood sugar, triglycerides, and a host of other factors. The impact of saturated fat on cholesterol is not so simple either. Some forms of saturated fat raise LDL cholesterol, the so-called bad kind. But at the same time, saturated fat raises HDL cholesterol, the protective kind. Saturated fat also has a beneficial impact on the size and density of LDL. It creates large and puffy particles, which are less atherogenic. Sugar, on the other hand, leads to small and dense LDL particles, which create inflammation and plaque in the arteries.

Cholesterol as a marker of disease is not always useful. A total high cholesterol level is usually bad, but keep in mind that cholesterol is made up of both good and bad lipids. In men, it is more useful as a marker than in women, but in the elderly, a slightly high level is protective (against cardiovascular disease and brain deterioration). A much better marker for measuring the number of high-risk lipids is ApoB, which deposits cholesterol in the wrong places and opens channels in the vessels allowing the lipid to form the plaque that causes the damage. It is the place where cholesterol localises, rather than the total amount that matters more, in contrast to what was previously believed.

High cholesterol foods, like eggs, are often wrongly avoided. Keep in mind that 80% of cholesterol is synthesised inside us and only 20% comes from food. Besides cholesterol is essential in making vitamins (vitamin D) and essential hormones.

Other common fat myths

We are all taught that eating dietary fat leads to accumulation of body fat – that fat that passes through the lips ends up in your hips. Also that dietary fat is to be blamed for the accumulation of plaques in arteries and hence heart attacks. This is far from true. Eating fat doesn’t make you fat and doesn’t cause heart attacks.

The idea of fat being our enemy is based on three main erroneous beliefs:

1. Body fat and dietary fat are the same, so dietary fat becomes deposited as fat in the body once ingested.

2. All calories are created the same. Since a gram of carbs or proteins contains 4kcal, while a gram of fat contains 9kcal, carbohydrates will keep us leaner than fats. However, a Harvard study showed that fat can speed up metabolism and hence help lose weight, what carbs do not do.

3. Cholesterol leads to blocked arteries and further lead up to heart disease.

The anti-fat campaign that started around the 1950’s in the US but mainly in the last few decades, has deprived us of many nutrients and reduced the diversity of food we are eating. So before you routinely reach for the zero-fat labelled items on the shelf, it would be a good idea to find out more about them. Finally, many decades after spreading misinformation about fats, health authorities are confessing that these ideas were wrong. Fat can be very healthy for our bodies when consumed in moderation and in good form.

Fat VS sugar

A higher fat diet is definitely better for us than a high sugar diet, however the type of fat matters.

Fats, unlike carbs, do not contain glucose hence do not spike our blood sugar levels and trigger the release of insulin, which signals the deposition of fat in our fat cells. Fats do the opposite. They increase our metabolism, which means that more calories are burned. In addition, blood sugar, insulin, triglycerides, and HDL cholesterol (cardiovascular markers) all seem to be better following a high-fat diet as compared to a high-carb diet/low-fat diet. Subjects in such studies also show improved muscle mass following a high-fat diet.

In order to replace the fat content, the food industry has steadily increased sugar levels in processed foods. This has led to dire warnings of sugar being the biggest killer of our times.

Studies have repeatedly shown that fats in our blood that cause heart attacks are the ones that come from eating sugar and carbs, not fat. This occurs because our body literally turns carbohydrates to fat in a process known as de novo lipogenesis, which is most active when one consumes lots of sugar and starch.

Eating the right kind of fats and oils can protect you against weight gain. In fact, randomised controlled trials have shown that a high-fat diet beats out a low-fat diet for weight loss. Eating the right fats burns body fat, boosts your metabolism, improves HDL, lowers triglycerides and is associated with significantly lower risk of heart disease, diabetes, and obesity.

To sum up, a high-fat diet is preferred to a high sugar diet, however, meals need to be balanced and everything should be consumed in moderation. The kind of the fat also plays a big role. Besides, trans and hydrogenated fats, which are the “bad” fats come with high carbohydrates.

Low-fat VS high-fat products

It is common sense that anything that is processed, is not the best option. Not only because chemicals are often added to low-fat products, but also sugar is most commonly added to counterbalance for the loss of taste, e.g. dessert yogurts. Also, as mentioned above, full-fat products allow for the absorption of fat-soluble nutrients like vitamins A, D, E, K and hence calcium. The importance of saturated fat is highlighted above.

References

Hyman, M. (2018). Food.

M, S. (2018). Randomised clinical trials on the effects of dietary fat and carbohydrate on plasma lipoproteins and cardiovascular disease. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/12566134 [Accessed 18 Jul. 2018].

Masterjohn, C. (2018). Saturated Fat Does a Body Good – The Weston A. Price Foundation. [online] The Weston A. Price Foundation. Available at: https://www.westonaprice.org/health-topics/abcs-of-nutrition/saturated-fat-body-good/ [Accessed 18 Jul. 2018].

Minoura A, e. (2018). Association of dietary fat and carbohydrate consumption and predicted ten-year risk for developing coronary heart disease in a general Japanese pop… – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24942790 [Accessed 18 Jul. 2018].

Sinatra ST, e. (2018). The saturated fat, cholesterol, and statin controversy a commentary. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/24533611 [Accessed 18 Jul. 2018].

Spector, T. (2016). The diet myth. Clitheroe: Joosr.

Teicholz, N. (2014). The big fat surprise.

Olianna Gourlis
10 SIMPLE DIETARY AND LIFESTYLE STEPS TO DECREASE YOUR RISK OF CANCER

Research has shown that it is the environment of the body and resulting vitality, or lack of it, that can affect the multiplication of cells (cancer). Our state of health either promotes or fights against cancer growth. So it is important to remember to look not only at the disease itself but also in what environment it lives in. Creating balance in the body by following the simple tips below can lead to homeostasis and prevention of major disease, including cancer:

1. Eat a whole food diet – this means cooking from scratch and avoiding (as much as possible) packaged, processed goods, refined foods, and ready-made meals.

2. Avoid simple sugars and refined carbohydrates – like white sugar, artificial sweeteners, white flours, and refined grains. Eat grains in their whole state (like oats, buckwheat, quinoa, brown and wild rice, millet, amaranth) which promote healthy blood glucose and insulin level, and hence do not promote inflammation.

3. Support your body’s natural detoxification system – improve your liver’s capacity by including more cruciferous vegetables in your diet (broccoli, cauliflower, cabbage, kale, Brussel sprouts, rocket etc) on a daily basis. This is particularly important for oestrogen-related cancers.

4. Avoid environmental toxins when possible. The most common culprits are pesticides, parabens, BPA, and heavy metals (e.g. mercury and arsenic). You can get tested for the levels of these toxins.

5. Avoid taking antibiotics when unnecessary – for example when you don’t know whether the cause of your illness is due to a bacteria or virus. Boost your immune system to avoid the need for antibiotics. Don’t forget to take a quality probiotic when taking antibiotics, to prevent imbalances in your gut flora.

6. Consume a diet rich in phytonutrients. This means consciously choosing vegetables and fruits of all colours, on a daily basis: yellow, orange, red, green, purple/blue/black, brown/white/beige. Each group has different phytonutrients hence different health benefits (rainbow diet!).

7. Work on managing your stress – acute stress is good and motivating, but chronic stress can be devastating on your body. Great stress-reducing activities are yoga, pilates, meditation, mindfulness, journaling, deep breathing, visualisation and walks in nature. Find what suits you the best and practice at least three times a week.

8. Increase your fiber intake: Anywhere between 35-45 grams of fiber per day, or else 7-10 portions of vegetables and fruit. Make sure you include a great variety and rotate between the veggies. Other high-fiber foods include beans, nuts, and seeds (like ground flax seeds) and whole grains such as brown rice, quinoa, and buckwheat. Fiber slows gastric emptying, hence digestion so prevents a spike in blood glucose and insulin, postprandially.

9. Have protein with every meal (and snack): Quality protein sources include wild-caught fish, organic lean poultry, beans, nuts, pasture-raised eggs, grass-fed clean meats, and whole or fermented soy foods. Include both animal and vegetarian types of protein (if not a vegetarian or vegan). Protein helps prevent blood-sugar spikes, decreasing food cravings and maintaining insulin sensitivity.

10. Exercise 3-5 times per week, for at least 25min. The minimum should be 150 min per week. Exercise improves insulin sensitivity and helps maintain a healthy percentage of body fat, both very important for cancer prevention.

References

Chen, S., Chen, Y., Ma, S., Zheng, R., Zhao, P., Zhang, L., Liu, Y., Yu, Q., Deng, Q. and Zhang, K. (2016). Dietary fibre intake and risk of breast cancer: A systematic review and meta-analysis of epidemiological studies. Oncotarget, 7(49).

Gagnière, J. (2016). Gut microbiota imbalance and colorectal cancer. World Journal of Gastroenterology, 22(2), p.501.

Goodman, B. and Gardner, H. (2018). The microbiome and cancer. The Journal of Pathology, 244(5), pp.667-676.

Moy, F., Greenwood, D. and Cade, J. (2018). Associations of clothing size, adiposity and weight change with risk of postmenopausal breast cancer in the UK Women’s Cohort Study (UKWCS). BMJ Open, 8(9), p.e022599.

Stan, S., Kar, S., Stoner, G. and Singh, S. (2008). Bioactive food components and cancer risk reduction. Journal of Cellular Biochemistry, 104(1), pp.339-356.

Stone, T. and Darlington, L. (2017). Microbial carcinogenic toxins and dietary anti-cancer protectants. Cellular and Molecular Life Sciences, 74(14), pp.2627-2643.

Walter, K., Ford, M., Gregoski, M., Kramer, R., Knight, K., Spruill, L., Nogueira, L., Krisanits, B., Phan, V., La Rue, A., Lilly, M., Ambs, S., Chan, K., Turner, T., Varner, H., Singh, S., Uribarri, J., Garrett-Mayer, E., Armeson, K., Hilton, E., Clair, M., Taylor, M., Abbott, A., Findlay, V., Peterson, L., Magwood, G. and Turner, D. (2018). Advanced glycation end products are elevated in estrogen receptor-positive breast cancer patients, alter response to therapy, and can be targeted by lifestyle intervention. Breast Cancer Research and Treatment.

Olianna Gourlis
HOW TO BOOST YOUR IMMUNITY AND PROTECT YOURSELF FROM COVID-19?

While millions of people have been self-isolating in an effort to reduce the spread of COVID-19 and the curve has flattened in many countries, it is still very important that we aim for optimal health in order to protect ourselves against the coronavirus disease.

Am I at risk?

Scientific data confirms that both pre-existing health conditions and age are independently associated with COVID-19 severity. Data suggests that people under 65 with a pre-existing condition have about the same risk of being hospitalized as people over 65 without a pre-existing condition. Having a pre-existing condition at any age doubles or triples your risk of being hospitalized.

What qualifies as a pre-existing condition or risk factor?

• chronic lung disease

• diabetes, Pre-diabetes and Insulin Resistance

• cardiovascular Disease

• metabolic Syndrome

• obesity

• chronic liver disease

• chronic renal disease

• being immunocompromised

• neurological disorder

• neurodevelopmental or intellectual disability

• smoking

• pregnancy

WHAT DOES AN IMMUNE-BOOSTING DIET LOOK LIKE?

1. Aim for whole foods, and avoid anything processed, packaged, ready-made. Avoid sugar and white flour – I can’t emphasize this enough.

2. Tons of vegetables. You should aim for 7-9 portions of fruit and vegetables every day (fruit should be no more than 2 portions). Aim for colourful fruit and vegetables (eat your rainbow) to gain as many antioxidants as possible. Fruit juices (even fresh) are a bad idea.

3. Specific immune-boosting vegetables: dark green leafy vegetables, like kale, rocket, spinach, mustard greens, beet greens, chard. Cruciferous vegetables, like cabbage, broccoli, cauliflower, kale, mustard greens, Broccoli sprouts, turnips. Make sure you have at least 1-2 cups of each category daily. When it comes to fruit, frozen berries and strawberries, as well as citrus fruit contain the most immune-boosting properties. To the surprise of some, some of the richest foods in vitamin C are broccoli, strawberries, peppers, greens. Fermented unpasteurized vegetables, like sauerkraut, pickles and kimchi improve your gut flora and boost immunity. Have 1-2 tbsp daily.

4. Water, water, water: You should drink at least 2-3 litres of water depending on your weight and level of activity. You should aim for about 1 litre for every 22kg – especially if exercising.

5. Sulphur-rich foods are great for liver detoxification and for boosting the immune system: garlic, onion, asparagus. Anti-inflammatory foods like turmeric, ginger, nuts and seeds, garlic, EVOO, avocado are also very important.

6. You should not forget about your omega fatty acids, found mainly in wild-caught oily fish (like sardines, mackerel, anchovies, wild salmon, herring), dark green leafy veg, EVOO, olives, coconut oil, grass-fed meats, pasture-raised eggs, nuts and seeds and their butters, tahini, avocado.

7. Probably the most important of all is to keep your insulin levels as stable and low as possible. You should seek help from a professional to specify your personal daily carb needs. Keeping carbohydrates to a minimum is very important.

8. Avoid takeaways and deliveries. Make sure that you eat from scratch, so that you know what exactly goes through your body. Don’t forget: your fork is the most powerful medicine.

9. Aim for organic when possible. If, due to the situation, you cannot find everything organic check the ‘Dirty Dozen’ and ‘Clean Fifteen’ lists.

10. An adequate amount of protein, either animal or plant-based. Aim for about a palm-size with every meal. Again, this should be specified by a professional.

WHAT SUPPLEMENTS SHOULD I FOCUS ON?

1. At least 4000IU of vitamin D. Higher doses should be taken if you have a chronic or autoimmune disease.

2. 2 grams of vitamin C in a bioavailable form, in divided doses.

3. A strong, quality multi-vitamin.

4. High-strength probiotics.

5. An antioxidant formula (containing zinc, NAC or glutamine etc) or an antioxidant or immune-boosting powder.

*Note that not all supplements are created equal, so it is very important that you avoid high-street supplements and seek the help of a professional for a personalized plan.

WHAT ABOUT PANICKING?

Panic has repeatedly shown that it weakens the immune system. It is very important that at this stage you try to remain calm. Quarantine has been hard for all of us, but you should try to make something good out of this. Some great ideas are:

- A new exercise routine, like brisk walking in nature or connecting with your friends or even people you don’t know, for live online yoga sessions. Connection can help bring those stress levels down.

- Begin your day with deep breathing/meditating and have your breakfast out in the sun – when possible.

- New hobbies, such as creative healthy cooking with the family.

- Mini trampoline with music! This will boost your lymphatic drainage and improve your immunity.

- Read your favourite books (feel free to get in touch if you need any suggestions for health/nutrition/mindfulness and self-help related books). Watch your favourite movies.

- Don’t forget to protect against the UV blue light in the evening.

- Get at least 7-8 hours of sleep each night. Nap if needed.

- Self-care and self-love are the most important things to be practised daily, whether in quarantine or not.

- Should you have any worries about you or your loved ones being at risk or need a little help with your diet or your supplement regimen or you simply need help to bring those stress levels down, contact me.

Stay calm & safe!

References

Antoni, M. and Dhabhar, F., 2020. The Impact Of Psychosocial Stress And Stress Management On Immune Responses In Patients With Cancer.

Bell, V., Ferrão, J., Pimentel, L., Pintado, M. and Fernandes, T., 2018. One Health, Fermented Foods, and Gut Microbiota. Foods, 7(12), p.195.

Black, D. and Slavich, G., 2020. Mindfulness Meditation And The Immune System: A Systematic Review Of Randomized Controlled Trials.

Cai, Y., Li, Y., Tang, L., Tsoi, B., Chen, M., Chen, H., Chen, X., Tan, R., Kurihara, H. and He, R., 2020. A New Mechanism Of Vitamin C Effects On A/FM/1/47(H1N1) Virus-Induced Pneumonia In Restraint-Stressed Mice.

Christ A, e., 2020. Western Diet And The Immune System: An Inflammatory Connection. – Pubmed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/31747581 [Accessed 2 April 2020].

PC, C., 2020. Marine Omega-3 Fatty Acids And Inflammatory Processes: Effects, Mechanisms And Clinical Relevance. – Pubmed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/25149823 [Accessed 2 April 2020].

Peluso, I., Magrone, T., Villaño Valencia, D., Chen, C. and Palmery, M., 2017. Antioxidant, Anti-Inflammatory, and Microbial-Modulating Activities of Nutraceuticals and Functional Foods. Oxidative Medicine and Cellular Longevity, 2017, pp.1-2.

Silvers, K., 2020. Probiotics For Respiratory Tract Infections • Does It Work?. [online] Probioticscenter.org. Available at: https://probioticscenter.org/respiratory-tract-infections/ [Accessed 2 April 2020].

Telcian, A., Zdrenghea, M., Edwards, M., Laza-Stanca, V., Mallia, P., Johnston, S. and Stanciu, L., 2020. Vitamin D Increases The Antiviral Activity Of Bronchial Epithelial Cells In Vitro.

Zdrenghea MT, e., 2020. Vitamin D Modulation Of Innate Immune Responses To Respiratory Viral Infections. – Pubmed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/27714929 [Accessed 2 April 2020].


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What to expect:
Most people do not have the time or money to schedule a weekly 30-minute reiki session. I offer Reiki by the day. Sign up and go about your life knowing that this reiki master is sending 5 minutes of reiki a day around sunrise or sunset.

Discover renewed calm and balance with a little Reiki every day. Watch as common aches and pains seem to vanish. Everyone needs more reiki for a deeper balance of the Mind, Body, and Spirit.

Please send me your feedback by email or social media.

Benefits of Reiki:
- Relieve pain, fatigue, and depression.
- Reduced stress, and anxiety.
- Increased feelings of relaxation. Aiding in sleep and removing insomnia symptoms.
- Improved mood and emotional well-being. Better appreciation for life, especially our own. Leading to improved quality of life.
- May improve conditions like headache, tension, insomnia, and nausea.

Legal disclaimer:
The Reiki is not a medical device, and not intended for use in diagnosing, healing, or preventing disease.

Caution:
Reiki sessions can detoxify the body on a physical and spiritual level. Physical effect could be digestive discomfort as the body purges toxins. Spiritual effects could be tears and buried emotions suddenly surfacing.

584
By registered users: 36
Hatha yoga
Sharon Twidale
Apr 24, 2024, 08:00
4
$10
Hatha Yoga Class

Hatha yoga offers a good contrast to our busy lives as it provides the opportunity to unwind, stretch, and ease away the tension of your day. Hatha Yoga has been shown to have many calming and well-being benefits.

My classes last 30 minutes and will start with a gentle warm-up then advance to more physical asanas (poses). The class ends with Savasana (the pose of total relaxation). Casses are suitable for beginners. My classes are currently held via Zoom.

536
By registered users: 20
Oracle Cards Reading
Lisa Yoder
Apr 23, 2024, 13:30
5
$10
Oracle Card Reading

Set your intention and join me for a 10-15 minute session. During our time together I will pull a card from The Starseed Oracle deck for you. This card pull is intented to help you receive the messages you are meant to hear.

498
By registered users: 17
Emotional Stress Release
Chloe Mepham
Apr 24, 2024, 09:00
5
$10
Mindset Meeting

Work towards improving emotional intelligence and stress management with a Certified Life Coach.

Learn to take back control of your emotions to achieve your potential. Don't let your emotions control you.

Achieve beyond your expectations!

730
By registered users: 29
Guided Meditation
Matthew Anthony DeRubertis
Apr 23, 2024, 13:00
5
$18
Private Meditation Session

It is my aim to help you build a meditation practice that works for you.

At first, meditation can feel intimidating to approach. I'm here to make it simple by giving you a clear path to incorporating meditation into your daily life, and experiencing the numerous benefits.

In a guided meditation session, we will:

  • Spend a little time getting to know eachother
  • Talk about how to approach meditation
  • Actually do a guided meditation together!

You will come away from the session with a practice created specifically for you to help create more harmony in YOUR life.

I look forward to working together!

398
By registered users: 20
Life Coaching
Liz Clifton
Apr 24, 2024, 08:00
5
Free
15 minute 1:1 Calm Life Coaching or Holistic Leadership Mentoring Session

Overview

Relax, release and rebalance as you get heard and start to create your own clear, calm, connected confidence and communication with yourself and others. Through a bespoke combination of life and leadership coaching, intuitive mentoring, hypnosis, Reiki and Timeline Therapy® you can release any old emotional blocks and barriers empowering and motivating you to set your goals and start achieving and enjoying them.

Target audience

If you're feeling lost, stressed or frustrated this is for you. Especially popular with midlife mums (with children of any species) and also retirees as they start to look at the next stage of their life.

Benefits

Clarity, calm and deep relaxation along with increased confidence and connection with yourself and everyone else around you (of any species).

Session

You get to be heard and release any old stresses as you allow your emotions to start flowing so that you can process and release them. Each session is unique to you and your requirements to give you the most enjoyable and successful session and service possible.

Other comments

When you're ready to get supported I'm here to help guide you to calm with the very best of my ability.

With so much love, light and gratitude for you exactly as you are now and always, Liz

514
By registered users: 30
Oracle Cards Reading
Melissa Watkins
Apr 23, 2024, 14:00
5
$40
Intuitive Oracle Reading

Using my gifts of clairvoyance, clairsentience, clairaudiance, clairolfaction, and empath abilities, I will help answer questions related to love and finances as pertained current circumstances. I can offer options, but not future predictions. Free will choice is always in play for yourself and others. I can not tell you what you or anyone else will do. I can offer guidance based on information provided through spirit. In addition, I can use Tarot and Oracle cards to help gain understanding of events.

578
By registered users: 18
Tarot Reading
Katerina Bendova
Apr 24, 2024, 14:00
5
$30
Healing Tarot Reading - LIVE

I use tarot reading as an entertaining but very powerful healing tool which helps to reflect what you are currently holding in your field you might not be aware of and to channel messages from your Higher self to help you on your journey.

410
By registered users: 7