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4 Tips to Support Digestion During Stress

4 Tips to Support Digestion During Stress

by AkesoHealth | Dec 5, 2019 | Adrenal fatigue, Burn out, Gut Health, Stress, Women's health | 0 comments

Many people come to me with digestive issues, or questions about their digestion during stress and why it changes. Or maybe they develop intolerances to things they ate just fine before. Often I see these digestion problems are stress related or at the least made...
Always tired at 2pm? How breakfast helps you.

Always tired at 2pm? How breakfast helps you.

by AkesoHealth | Nov 29, 2019 | Adrenal fatigue, Children's health, healthy eating, Stress, Women's health | 0 comments

Many women ask me “why am I always tired at 2pm, even if I’ve eaten lunch?” My answer is nearly always the same, so I thought I would write it down and help more of you to understand why spending time on breakfast is an investment in your energy...
Herbal tea potions for calm and clarity

Herbal tea potions for calm and clarity

by AkesoHealth | Nov 14, 2019 | Adrenal fatigue, Burn out, Mothering, Recipes, Stress | 0 comments

Life as a modern mum is crazy busy. There’s so many things we’re told we ‘must’ do as part of ‘having it all’. (Which by the way, isn’t true! The media and manufacturers just tell us this.) Anyway, it can feel so overwhelming doing all the things being a modern mum...
Stress and gut health

Stress and gut health

by AkesoHealth | Oct 8, 2019 | Adrenal fatigue, Burn out, Gut Health, Stress | 0 comments

Our gut – slang for our digestive system or intestines – is closely connected to our brains and particularly how we’re feeling. We know this because of the sensations we get in our ‘guts’ when we are feeling stressed or anxious....
Coffee? Tea? Just Give Me Caffeine!

Coffee? Tea? Just Give Me Caffeine!

by AkesoHealth | Apr 10, 2019 | Adrenal fatigue, Burn out, healthy eating, Stress | 0 comments

Coffee, tea, caffeine and whether you should drink it is such a contentious subject! Ask 10 people whether you should have it and you’ll get 10 different answers. And really, it does depend on many things as to whether it suits you. I thought I’d share...
Busy Mums: 5 Simple, Healthy Breakfast Ideas for YOU!

Busy Mums: 5 Simple, Healthy Breakfast Ideas for YOU!

by AkesoHealth | Dec 12, 2018 | Adrenal fatigue, breakfast, Burn out, Children's health, healthy eating, Hormonal Health, Mothering, Stress, Women's health | 0 comments

The alarm goes off and you’re up and rushing around preparing for another busy day. You might have kids to get ready for school, kinder or daycare, emails to read for a morning meeting, or a long list of jobs. In any case, by the time you get everything done in...
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    akesohealthbysarah

    Supporting Mums Back to Health
    Instagram post 17898348964411780 "...make sure that your own mask is on first before helping your children."⁠
⁠
If you've ever flown, ✈️ you'll be familiar with the safety warning and making sure you're taken care of before going to the aid of others. 🚑⁠
⁠
We accept this, probably even agree that it's a great idea. But is that because we know it's fairly unlikely that we'll have to actually do it? 🤔 Why do we resist looking after ourselves and putting our needs at the top of the list in day-to-day life?⁠
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When our basic needs for rest, food, security, and safety aren't met, it makes it harder for us to be present in our relationships with family, friends and work colleagues or to achieve our full potential. ⁠
⁠
Your physiological, mental, and emotional health form the basis for being a motivated, inspired, energized, and successful person. Whatever and however that is for you. ♥️ ⁠
⁠
When you put on your oxygen mask first, you have more capacity to feel and be your best in your many roles.⁠
⁠
It can be as simple as:⁠
⏱ setting a reminder on your phone to stop and eat lunch. ⁠
♥️ thinking positively about yourself and the things you do each day. ⁠
🍓 enjoying a serve of your favourite fresh fruit.⁠
🚶‍♀️ taking a break from your desk and go for a short walk outside.⁠
😴 going to bed a bit earlier and having some extra sleep.⁠
☕️ savouring a hot cup of tea and a book.⁠
⁠
Part of my oxygen mask (AKA self care) each day is ⁠
✅ showering with no children in the bathroom (everyone knows Mum's request and mostly honours it), ⁠
✅ eating my favourite breakfast (at the moment, soft boiled eggs with a piece of Gluten Free Precinct buckwheat & chia bread)⁠
✅ getting up 10 minutes earlier and doing Naturopathic Yoga,⁠
✅ taking my herbal tonic and multivitamin,⁠
✅ saying no to activities, outings or tasks that will either overwhelm me or my children.⁠
⁠
Photo by Calle Macarone on @Unsplash⁠
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⁠#mumlife #momlife #mumlifestyle #mentallabour #emotionallabour #putyourselffirst #selfcaretips #selfcarelove #healthandwellness #mentalhealthmatters #selfcarethread #loveyourselffirst #iloveme #melbournemums #sydneymums #burntout #adrenalfatigue #adrenalfatiguerecovery #putonyouroxygenmaskfirst ⁠
    Instagram post 18090458056124102 One of our body's basic needs is oxygen. Each of our cells need oxygen to be able to make energy. Without energy, well, we can't do everything we want or need to do in our role as modern Mums.

Yesterday I talked about being present for your body's needs. Today, I'm going to walk you through deep (or diaphragmatic) breathing. It's cheap, portable and easy to do at almost any time of the day, but it's fantastic for helping to switch your body down out of fight, flight or freeze mode and in to rest and digest mode (activating the parasympathetic nervous system). Practice diaphragmatic breathing when you are in a quiet, calm space, so that you can do it at other times when you're feeling stressed, overwhelmed or anxious. I love doing diaphragmatic breathing if my mind is busy when I lie down in bed. It soon activates the mute button. 😴😴 1️⃣ Sit or lie somewhere quiet and comfortable.
2️⃣ Put one hand on your tummy, near your belly button. Place your other hand on your chest.
3️⃣ Concentrate on your breathing, Inhaling through your nose and exhaling through your mouth. Take notice of which hand is rising and falling with each breath.
4️⃣ Gently exhale most of the air from your lungs.
5️⃣ Inhale while counting in your head to 4. As you breathe in, slightly push out your belly. This should make your belly and hand rise up a few centimetres. Important: make sure your shoulders and chest aren't rising up.
6️⃣ Imagine the air you're inhaling flowing deep down through to all parts of your body. Right down to your toes. Pause for one second after breathing in.
7️⃣ Slowly breath out to the count of 4. As you do, your belly should move back toward your spine.
8️⃣ While you're breathing out, imagine tension, stress or worries leaving your body.
9️⃣ Repeat for at least 5 rounds, or until you feel more relaxed.

Please let me know if you give the deep breathing a try. I'd love to hear how you were feeling before and after.

#deepbreathing #takeabreath #breathe #relaxationtime #relaxed #relaxingtime #selfcarelove #selfcaretime #beingpresent #mumlife #mumlifestyle #melbournemums #sydneymums #breatheinbreatheout #breathedeep #nourishyourbody #holistichealth #mindyourmind
    Instagram post 17855873212668153 Hey Mama. Pause your scrolling for a moment. We need to chat.⁠
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Is your to do list getting out of control?⁠
⁠
Are you spending more time finding presents...⁠
⁠
Than being present with your body and your needs?⁠
⁠
This time of year, I see many women putting everyone's needs before their own. I get it, I do. I'm a Mum too. ⁠
⁠
And I've been where you are. Tired. Grouchy. Resentful. ⁠
⁠
I used to think that being a Mum meant I had to put everyone else's needs before my own. Spend every cent on the perfect present for them. Heck, give every bit of myself to my kids and them having the perfect meals, lunchboxes, gifts, holidays...you name it.⁠
⁠
And wow, did that cost me. Literally and figuratively. I paid heavily with my health, well being and happiness.⁠
⁠
Yes, I learnt the hard way. And it was a hard habit to change.⁠
⁠
But these past few years I've done things a little differently. This year, even more so. I've put my needs up the top. ⁠
⁠
So I can tell you, it doesn't have to be like this. It's ok to put a priority on your needs. It's ok to make sure your needs are being met. Always. ⁠
⁠
Especially at this time of year.⁠
⁠
⁠
⁠
#mumlife #momlife #mumlifestyle #mentallabour #emotionallabour #putyourselffirst #selfcaretips #selfcarelove #healthandwellness #mentalhealthmatters #selfcarethread #loveyourselffirst #iloveme #melbournemums #sydneymums #burntout #adrenalfatigue #adrenalfatiguerecovery
    Instagram post 18034706578233462 Yeah, I really know how to start a conversation. 🤭💩😆 But let's face it, you're probably reading this from the toilet, so we might as well talk about 💩. It can really tell you a lot about what's going on in your body, especially your digestive system and microbiome, but also other areas like your nervous system and your stress levels. 
Digestive issues like reflux, bloating, constipation and diarrhoea are really common. But that doesn't make them normal or mean that you need to put up with them. 
When was the last time you checked out your 💩? Most people I talk to in clinic can't answer my questions:

What does it look like? (EG bumpy, lumpy, smooth, blobby, watery, rabbit pellets, sausage, cow pat)
What colour is it?
Is there undigested food?
Do you go everyday? 
Is it a clean wipe or do you need lots of goes at it?
(Seriously, I've got all the good questions. 🤪) 💩 is a waste product, so ideally you should be going every day, at least once, with a not too hard, not too soft, sausage.

If you'd like a copy of my food, mood and 💩 journal to start tracking your 💩 and see what it's telling you, then let me know with a comment ⬇️⬇️ or send me a message if you're coy. 😃

#constipation #diarrhea  #diarrhoea #diarrhearelief  #digestion #digestivehealth #digestiveissues #guthealthmatters #guthealth #healthygut #microbiome #dysbiosis #allergies #intolerances #foodintolerances ##microbiomehealth #poo #poop #pooh #toiletpaper #conversationstarters  #conversationstarter #awkward
    Instagram post 17847072583800334 Sluggish, slow, hard, or bumpy motions making you 😫😟😭 ?

Here's a low cost tip to help smooth things out and make them easy to pass. ☺️😆⁠
⁠
F.I.B.R.E.⁠
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Yup, that's it. Simple but effective.⁠
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Oh, and when I say fibre, I don't mean eat all the bran-based cereal you can! (Even though that's in my picture, I wanted to capture your attention! 😁) I'm talking fibre from vegetables (not so much the starchy ones), fruit, seeds, nuts, beans and legumes. 🥦🥕🥬🥥🍐⁠
⁠
The current government recommendation for adult intake of fibre is 30g/day. This isn't much if you have some vegetables with each meal, and snack on veges, nuts, seeds and a little fruit. ⁠
⁠
If you'd like some more tips, head over to my blog, I've got one that talks all about fibre and how it's a super hero for your gut and microbiome's health. Find it using the blog link in my bio or search for 'Akeso Health fibre super hero' https://akesohealthcare.com.au/fibre-gut-health-super-hero/⁠
⁠
#digestivehealth #fiber #fibre #plantbasedeating #eatyourveggies #eatyourvegetables #plantbasednutrition #digestion #nausea #guthealth #healthygut #guthealthmatters #dysbiosis #probiotic #prebiotic #probiotics #microbiome #constipation #diarrhea #indigestion #digestivesystem #digestiveissues #constipationrelief #digestive
    Instagram post 18068293150172311 😱😣😏⁠
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📷 @postmodernpaul ⁠
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Seriously though, if this is you, we need to talk! Your digestive system needs some TLC. Don't forget you can find lots of information, tips and ideas to support your digestion on my blog. There's even one about coffee. (Spoiler alert, it's not all bad.) Link is in my bio @akesohealthbysarah⁠
⁠
#coffeeislife #coffeecoffeecoffee #coffeeculture #coffeeaddicts #coffeequotes #coffeeplease #coffeefirst #constipated #constipation #caffeineaddict #caffeinefix #digestion #digestivehealth #digestivesupport #digestive #guthealth #healthygut
    Instagram post 18078088441151493 Feeling anxious, overwhelmed, depressed or low mood? Ever been told its all in your head? Maybe it's all in your guts... Our nervous system and brain use messenger compounds called neurotransmitters to communicate and influence our mood, motivation and impulse control. The balance of neurotransmitters responds to and influences whether we are in 'fight, flight or flee' or 'rest and digest' mode.

Some you may have heard of are serotonin, dopamine, melatonin and adrenalin. (Yes that's right, the very same one you produce in response to stress.) They are important for our mood, impulse control, aggression, anxiety, carbohydrate and other cravings, addictions and many other things.

Much of these neurotransmitters are made in the intestines ('guts') with the help of our microbiota. Not just a little either, but a whopping 90% of our serotonin and 50% of dopamine. No wonder our guts are called our second brain! And little wonder that when things aren't right with our digestive system and microbiome, things aren't always right with the way we feel.

Research is now confirming that there are certain strains or species of bacteria, fungi and yeasts that can increase or decrease anxiety, depression, chronic pain, and other mental illnesses. If you'd like to know more about your digestion, the microbiome and gut health, I have a blog for you 'Gut Health for Beginners' : https://akesohealthcare.com.au/gut-health-for-beginners/ Find it using the link to my blog in my bio @akesohealthbysarah 📸 by Laura @motheranddune 
#digestion  #digestivehealth #microbiome  #mentalhealthmatters #anxietyrelief #anxietyproblems #depressionhelp #stressrelief #stressedout #stressedoutmom #goodbacteria #serotonin #digestiveissues #gutbrainconnection #guthealthmatters #serotonin #melatonin #adrenalin #adrenaline #gut #gutfeeling #guthealing#healthygut
    Instagram post 17854423753672106 A traditional digestive remedy is the juice of half a lemon in about 100mL of warm water.
🍋
Why does this help the digestion of a stressed out person? It helps wake up the intestines (and the liver) and stimulate acid and enzyme production with it's sour and ever so slightly bitter taste. If you suck on a lemon you can feel the juices start flowing in your mouth...and it's doing the same thing in your stomach and intestines!
🍋
Lemon juice is also acidic so it helps a little with acidifying the stomach. We need the stomach acid to help start the process of breaking apart proteins and continue the digestion of carbohydrates.
🍋
If you don't have lemons (it isn't lemon season at the moment in Melbourne, so they're quite expensive in the shops!) you have two options:
🍋
1. Enjoy an astringent, sour or bitter tea. My suggestions are from my GLOW series - Golden Glow (bitter but tasty mix of turmeric, spicy ginger, lemongrass, lemon peel and others), Rosey Glow (tangy, slightly sour and astringent blend of rosehips, hibiscus, lemon peel and nettle), or Earthy Glow (bitter, rich coffee alternative of roasted roost of dandelion, burdock, chicory and cacao nibs). You can find the teas in my website shop at https://akesohealthcare.com.au/shop or in clinic in Sassafras. 🍋
2. You may use 1 tbsp of apple cider vinegar (ACV) instead. But please, protect the enamel of your teeth when drinking ACV, and use a straw. Rinse your teeth with a little plain water afterwards too.
🍋
🍋
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#digestivehealth #digestion #nausea #stressmanagement #stressedout #stressbuster #stress #stressfree #fart #farting #fartmachine #constipation #diarrhea #indigestion #burp #burping #reflux #digestivesystem #digestiveissues #constipationrelief #digestive #digestiveenzymes #lemonwater #sour #bitter #bitters #lemons
    Instagram post 17855090773663444 Many people tell me they're not stressed. I call balderdash on that, because their bodies are telling me otherwise. Often it's their digestive system sending the messages. 
Maybe they're burping or farting more than usual. Food might be repeating on them. Perhaps they are getting indigestion or bloating after meals. Many people notice a change in how often they go to the toilet. 
Most of us have an idea of what stress is, but did you know there's a thing called a 'Stress Scale'? It was originally developed to predict the risk of serious disease from stress. Life-changing events are rated according to their potential to cause disease. Here's some that may surprise you: 🏣End of school
👩‍👩‍👦‍👦Change in number of family get-togethers
🥂Change in eating habits
🏖Vacation/holidays
🎁Christmas

Don't worry, if your digestive system is struggling, I won't leave you hanging... stay tuned for Thursday, when I'll be live giving you some tips about how to support and improve your dodgy digestion through this 'festive' (AKA stressful) season and into the new year. 
#digestivehealth #digestion #nausea #stressmanagement #stressedout #stressbuster #stress #stressfree  #fart #farts #farting #fartmachine #constipation #diarrhea #indigestion #burp #burping  #reflux #digestivesystem #digestiveissues #constipationrelief #digestive #holidayseason #holidaysarecoming #schoolsout  #schoolsoutforsummer  #holidayeating #festiveseason
    Instagram post 17852526280706567 Inspired by @theremedykitchen_stephhinton, I cooked and prepped a bit today. I haven't done this for ages, mostly because I've been swamped doing all the things. But I found myself with my head above water, so to speak, so it was nice to have the time to make some eats and treats. You can see some of the things in my stories. Here's what I made: 🍎A giant (1.5kg) batch of my seedy porridge. I added cinnamon and coconut flakes today. Yum. Find the recipe using the link in my bio for 'My recipes' or search the internet for 'Akeso Health Seedy Porridge' 🍎 Macadamia, apricot & date cookies. No refined sugar. I would have made these ginger cookies (a favourite), but no ginger in the house - fresh or powdered! These ones from @wholefoodsimply are my faves. Search the internet for 'Wholefood Simply Ginger Cookies' 🍎 Yoghurt. Thanks @thermomixaus for making that easy.
🍎 Adobo chicken wings from Easy Keto cookbook by @chefpeteevans (<$20 from Kmart or online).
🍎 Chocolate fudge, also from the Easy Keto cookbook.
🍎 Chicken bone broth.

I also did some meal planning for the week. We have roast pork, pasta of some kind, home made pizzas, fish, steak and of course a leftovers night planned.

Did you do any meal prepping or planning today?

#mealplanning #mealprepsunday  #mealplans #glutenfreefood  #glutenfreeeats #mumlife #mumlifestyle  #wholefoodtreats #wholefoodeats #wholefoods #nourishyourbody #healthyeating #healthylifestyle #healthyfood #familyfood #lowcarbfood #lowcarbrecipes #bonebrothheals
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