Top

depression

Alison Tehan Nutrition / depression
mood foods

Simple foods to support your mental health

For World Mental Health Day I think its important to remember that our diet is now a recognised modifiable factor in the prevention and treatment of mental illness. In fact the clinical guidelines for the treatment of mood disorders in Australia has described diet as an essential non negotiable factor for treatment. The dietary approach that's gained attention for its positive impact on mental health is the Mediterranean diet. Packed with nutrient-rich, brain-loving foods, this diet offers a delicious way to support your mood, cognition, and overall mental healthHere are 7 easy foods that can help you get started on your journey to a happier, healthier mind.Walnuts: These brain-shaped nuts are a remarkable source of omega-3 fatty acids, which have been linked to reduced...

perimenopause diet

The best foods to eat during perimenopause

Perimenopause is also known as second puberty – it is a time of major transition and hormone recalibration. Some days you may not recognise yourself and feel like you have no control of your body or mood regardless of what you do and it can feel like you are riding a rollercoaster. During perimenopause, the declining levels of progesterone and up and downs of oestrogen can cause a range of symptoms. As our sex hormone production lessens and we may experience physiological changes including weight gain, bloating and indigestion as blood sugar imbalances and digestive issues become common. This is why our diet can make such a difference during this time and why dietary habits may need adjustment to make the transition easier. This time is also referred...

Share
anti-inflammatory food

Foods that fight inflammation

The more we learn about the role that inflammation plays in overall health, the more we see that some of the best way we can reduce chronic inflammation are simple things we do every day such as food we eat. Inflammation is an essential process for protecting our body. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading bug, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation protect our health but when inflammation becomes chronic, it can cause long term health issues. Symptoms of chronic inflammation can vary, and present differently in everyone but in general, they can include weight gain, achy joints, puffiness, muscle soreness, anxiety and low mood, bloating and brain...

Share

What is causing my bloating?

There are so many causes of bloating and its not always about the food. This is an area that can confuse so many and I want you to know that its not always about the food as I outline below. Yes some food groups can cause our gut to bloat after eating them. This can be a normal physiological reaction. Normal bloating shouldn’t cause too much discomfort and it passes after a short period of time. I believe our bodies are designed to eat real, whole foods. Our bodies know what do to with them, they are designed to break them down and digest them. As we get older it becomes harder to digest foods such as dairy as we stop producing much of the enzyme to...

Nutrients to support your immune health during Winter

While it’s not possible to completely prevent or avoid colds and viruses there are things we can do to support our immune system this Winter. With 70% of our immune system in our gut it seems logical that the food we eat is one of the most important ways to support our immune system. Natural, wholefoods deliver the enhancing, protective properties we need.  It’s also a good time to eat foods high in flavonoids, which support your immune system, think bright, colourful and seasonal foods and herbs.There are also a few nutrients and lifestyle changes to keep an eye on or to include during the Winter months that specifically support our immune system. Vitamin C No surprise here – vitamin C is long known for its role in...

Share

Should I try Fasting

Fasting is one of the most ancient and a widespread healing traditions and has lately become popular and mainstream.There are so many benefits to fasting mainly focusing around weight loss. Other benefits that have come out of more recent research include improved insulin resistance, blood pressure, gut health, reduced inflammation and also allowing for cell recovery and tissue rejuvenation.The idea of fasting is to allow the insulin levels to go down far enough and for long enough that we start to burn our fat stores. After a week or so of trialing a fast you may start to notice a difference. Research shows that insulin sensitivity improves. That is, your cells are more sensitive to insulin immediately which means you should find your sugar levels...

Share
health

How to support your health during Christmas and New Year

Its 5 weeks until Christmas.Whats you plan for supporting your health through this time?Are you thinking its a write off already that will be full of indulgence that is out of your control but you will start a diet in the new year?Its such a common and easy pattern to fall into but it often leads to feelings of helplessness and constant dieting mentality.How about reframing that thought?How about thinking of what you can do and how you will look after yourself over this time. We are out of our normal routines but every time we eat and drink its an opportunity to nourish ourselves and an opportunity to choose health.Remember this. Just because its a time of celebration it doesnt have to mean a sacrifice...

Share
spring cleanse

Are you supporting your liver?

How are you supporting your liver? Nurturing this incredible organ is so critical when it comes to how we feel each day. The liver works pretty hard 24/7 to rid those toxins from our everyday as well as break down our sex hormones (estrogen) and cholesterol as well as other amazing things. There are no tests for a congested liver but it is easy for it to become overloaded from our diet & lifestyle and then it can’t do it’s job of detoxing our bodies effectively.Signs our liver may need some more loveyou struggle with PMT with crazy mood swings and cramping. This can be a sign your sex hormones are out of balance due to liver congestion you often wake up during the night and...

womens health

Perimenopause and diet

 Perimenopause, diet and what is going on?Irregular cycles, unexplained weight gain, mood swings, sound familiar? These could be new symptoms you're experiencing due to perimenopause? And what the hell is perimenopause? There is definitely a lack of information for women out there about what to do and how to support our bodies during this hormonal transition. Peri is a Greek word for "around" or "near" menopause. Perminenopoase begins on average at age 40 and usually about 10 years before menopause, for some it seems to start happening earlier.Perimenopause is when a woman's ovaries begin to make less oestrogen and the body responds. It's a phase that lasts until menopause. It’s definitely a time we really need to take more care of our bodies, slow down...