LiveRight with Dr Irina Schurov

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WHAT DOES “DETOX” REALLY MEAN TO YOU?

The word “DETOX” is very popular nowadays. Nearly everyone is undergoing some kind of detox diet or program or protocol. Very often such procedures are about how to eat, or rather not eat (some sort of fasting), about how to cleanse your liver, or about how to sweat (exercises, sauna etc.) However, from a holistic point of view, a perspective that really provides long-lasting changes, all of these are only partial steps in the overall detoxification process. Very often I hear stories of people feeling great after attending detox retreats, during which, for example, for a few days they only consumed juice. However, once they are back home, very quickly the symptoms that they went on the retreat to address in the first place are back, and sometimes even stronger. Can you relate to this? Does this sound familiar to you? What does such a reversal really mean? It means that the detoxification process was only partial and did not fully address the toxicity and blockages across all of the different levels of the body. In order to achieve long-lasting results, we need to approach detoxification holistically.

So, what exactly does a full detox include? I really like the approach of Dr Klinghardt, who identifies 5 different levels of healing that correspond to 5 levels of detoxification. (Ref. 1).

We live in a complex world, existing in multiple different dimensions at the same time, which is a reality that we need to respect when aiming to achieve the best detoxification and, consequently, best recovery results. According Dr Klinghardt we can identify Physical, Energy, Mental, Intuitive and Spiritual levels (fig.1).

Figure 1: The 5 Levels of Healing – A Guide to Diagnosis and Treatment

Very often when we talk about the detoxification process, we refer only to Physical Body detoxification (Level 1), which is about restoring our gut health, receiving necessary nutrients, detoxification of heavy metals and other toxins, providing essential liver support, aromatherapy and so on. In addition to these, however, a balance between the parasympathetic and sympathetic parts of the autonomic nervous system, is essential for optimal detoxification and functioning (Level 2). These are the fundamental “entry” levels that provide access to the three-remaining detox stages and are the ones that I address with my clients.

However, more and more, I am realising that people can achieve greater results when they address the higher levels of detoxification as well. This is exactly why I have partnered together with Masha Muzyrya, constructing our team of a holistic coach and an energy therapist. Masha’s experience allows her to address those higher stages of detoxification; at the Energy and Mental levels, by applying Qigong, breath therapy, meditation, resolving limited beliefs, addressing non-violent communication; at the Intuitive level, by implementing systemic family constellation, colour and sound therapy.

Interestingly, each of these levels of detoxification has an impact on one another. For instance, without sufficient food absorption (1st level) and a balanced autonomic nervous system (2nd level) you would not have the energy nor the functioning mind required to remember the past and process your emotional blocks. Therefore, it is important to implement those levels in the right order if you want to achieve maximum results.

THERFORE, THE USE OF ALL OF THESE METHODS IN A PERSONALISED WAY ALLOWS AN INDIVIDUAL TO ACHIEVE A COMPLETELY NEW WAY OF FUNCTIONING, LIBERATION AND REGENERATION.

This was a major discovery for Masha and I during the Total Reset Retreat this September. This residential program allowed participants to accelerate the process of detoxification and restoration in their bodies, and we were able to see clear positive results! Of course, this isn’t magic! All participants had already invested plenty of effort into the process, each of them having done lots of work on improving their gut issues, physical body toxicity etc. All of them were driven and passionate about further educating themselves and taking their health to the next level! What is also important, is that they were ready to feel vulnerable, and were not afraid to address their challenging emotions, which work as toxins in our bodies and need to be processed and eliminated.

What about you? What is your personal level of detoxification? Would you be interested in learning more about a possible holistic detoxification protocol for yourself? You can already start today by trying these easy self-assessments:

  1. Observe your stool.

Observe the consistency, shape, colour, inclusions, degree of floating and smell of your stool. Bacterial toxins can account for up to 80% of all toxins in the blood stream. It is, therefore, important to check for any potential gut flora imbalance and/or leaky gut. Verify your results according to the Bristol Stool Chart and see if you need to improve the situation: https://www.webmd.com/digestive-disorders/poop-chart-bristol-stool-scale

  • Measure your transit time.

Healthy transit time should be 12-18 hrs. Try eating, for example, roasted beets for dinner and then monitor when your red coloured stool comes out. In so doing, you can identify your own transit time. If it is more than 12-18 hrs, your GI function should be improved.

  • Measure the level of your acidity.

Acidity is associated with an unhealthy environment in the body. For instance, the optimal average healthy pH for urine is 6.5 – 7.5, for saliva is 6.6 – 6.75.

By using pH strips (which you can easily buy at your local pharmacy), you can measure the pH of each urination over 24 hrs. (no supplements!) and calculate the average. Note, if your morning pH is lower than 6.5, you may be low in Mg.

  • Breathing evaluation of your acidity.

Another way of assessing your acidity level is to take three full breaths, then exhale completely, close your nose with two fingers and using a timer to monitor the length of time passing, hold your breath. If your results are under 30 seconds, pay special attention to your level of acidity and general health. You should aim to hold your breath for 60 seconds comfortably. By practicing this exercise regularly, you can improve your results.

Find some time to perform these little tests and see if there are any imbalances in your body that you need to start addressing right away. If you have any questions, please let me know. Can I help you achieve your maximum balance at Levels 1 and 2 of the detoxification process? Would you like to join our Total Reset Program for more advanced detoxification and restoration?

The great news, is that we are now offering a non-residential 5-week Total Reset Program starting in November 2020, which also includes an (optional) residential weekend program in January or February 2021 in the alpine village of Chempéry, the location of our recent one week retreat. You can find more information under “News” below .

Photo by Fuu J (Unsplash)

Photo by Fuu J (Unsplash)

Reference:

1. The 5 Levels of Healing, D Klinghardt

https://klinghardtinstitute.com/wp-content/uploads/2015/06/Explore-5-Levels-Of-Healing.pdf

COVID-19 lessons – Time to tune into yourself!

As we get back to our busy lives, what must we remember? To analyse our physical and emotional reactions at the end of the quarantine period. Why is this so important? Because this pandemic has worked as a catalyst for our internal blockages and biochemical imbalances! As though under a magnifying glass, we have finally been able to truly see our week points, our “loose ends”, all of which must now be addressed.

Have you noticed any changes in yourself? Have you noticed any shifts in your symptoms or conditions? Some of you may have started to feel better, because of the chance to sleep more, the opportunity to spend more time with nature, in the garden, more time to cook and to eat home-made quality food. If this is you, fantastic! Put together a list of your achievements and celebrate! Some of you, however, may have gone through the lockdown period slightly differently. Perhaps you have experienced an increase in panic attacks, maybe your digestive system has gotten worse, maybe you have developed cravings for certain food, your skin has grown drier, the list goes on. Does any of this sound familiar? Unless you actually had COVID-19 in which case your immune system underwent serious stress, you may have simply depleted your energy resources, leaving your body’s “weak points” noticeable. These could be emotional symptoms, gastro-intestinal issues, skin problems, joint pain, and many others. Can you relate to this? These shifts demonstrate that your level of stress resistance is low. The stress that we all, without exception, have recently experienced, has used up your low internal resources, minerals and nutrients, allowing any health issues that were previously under control, to now resurface and ask for  attention.

Let’s do a quick self-check of the main symptoms that can indicate certain imbalances. Please take note of whether these symptoms improved or got worse during the pandemic period.

  1. Quality of sleep (waking during the night, sweating during the night, nightmares)
  2. Skin conditions (acne, dryness, redness)
  3. Quality of stool (regularity, shape, colour, undigested food or mucus present)
  4. Digestive health (heartburn, bloating, gas, heaviness after eating, cramps)
  5. Headaches, migraines
  6. Specific food cravings
  7. Energy level (general level, changes during the day)
  8. Reaction to certain food and drink (alcohol, coffee, fatty food, fermented food, junk food)
  9. Muscle and joint pain
  10. Mood swings, anxiety, tendency to depression

If any of these symptoms have become more noticeable, it is a good idea to start addressing them as soon as possible. We all understand that we cannot avoid the stress in our lives. Instead, we need to learn how to deal with it and ensure our bodies are physically able to do so. Any of the symptoms listed above need to be analysed and their real cause must be found and addressed. Is it malnourishment, dysbiosis, indigestion, hormonal or neurotransmitter imbalance, high inflammation, mitochondrial disbalance or even unaddressed primary reflexes? Or perhaps you have certain unresolved emotional issues and traumas that are supressing your immune system and are leaving you more vulnerable to stress? Once you know the real reasons, many things can be done to support your health in an individual holistic way in order to improve your overall wellbeing and to take your performance to a new level.

Together with Masha Muzyrya, holistic coach and energy therapist, we have set up an entire programme called REBOOT YOUR BODY & BRAIN. This unique experience will help you to address your “loose ends” and achieve health improvements across many different levels. Join us for our TOTAL RESET RETREAT from the 25th of September to the 2nd of October.

More information and registration here:

https://irinaschurov.wixsite.com/total-reset-retreat

Photo by: Martin Dawson on Unsplash

FIVE HIDDEN CAUSES OF ANXIETY AND HOW TO ADDRESS THEM NATURALLY

The current pandemic is a challenging period for all of us! The difficulties that arise manifest themselves in different ways, and each contribute to our general level of stress and anxiety. This is especially true for families with children or teenagers with different neurological conditions such as ASD, ADHD, neurodevelopmental delay and others.

In general, anxiety is an emotion arising as a result of tension, worry or fear, and manifests through certain physiological and biochemical changes in our body.

The current situation also plays the role of catalyst to our internal blockages and unresolved emotional issues! If you do not know how to process your feelings and probably have accumulated emotional stress, you are likely to experience higher levels of anxiety and fear. Long-term anxiety has a devastating impact on our life and increases the risk of developing any chronic conditions, including mental illnesses.

It is, therefore, very important to learn how to handle your anxiety and how to prevent its accumulation.

Multiple research has established a solid connection between anxiety, depression and eating habits, the microbiome. In real life too we can clearly observe the link between stable mental health and eating real, whole food. However, it is vital to remember that any dietary approach should be personalised to the individuals, there is no ‘one-size-fits-all’ approach.

That being said, there are, of course, certain universal rules that apply to everyone. You are probably familiar with them, but it is good to remind ourselves once in a while. Avoid sugar and any processed food, avoid alcohol and caffeine, drink plenty of water, eat diverse food of good quality, eat nutrient-rich food, ensure your menu includes plenty of vegetables, fruit, protein and good fats, and eat as much organic, seasonal and local food as possible. Simply implementing these few rules will already help a great many people reduce their anxiety.

There are, however, hidden origins of anxiety and mood swings that you may not be aware of. In fact, many people experience a combination of several of these root causes, resulting in their anxiety. THE AIM OF THIS ARTICLE IS TO HELP YOU TO DETERMINE YOUR PERSONAL, OPTIMAL ANTI-ANXIETY FOOD SOLUTION.

Let us have a look at five, not very obvious, contributors to anxiety and discuss a possible solution for each one.

  1. Food sensitivities or intolerances could be a contributing factor to your anxiety, causing emotional disbalance. Such reactions to certain food that sometimes go completely unnoticed, trigger an inflammatory response and provoke a histamine reaction. Histamine plays the role of neuromodulator and regulates certain neurotransmitters like serotonin, acetylcholine, norepinephrine. Furthermore, gluten sensitivity can limit the level of serotonin in the body.

In this case, it is advisable to know your food sensitivities. If you notice signs like a rash on the body, cheeks or ears, headaches, excessive gas, bloating, cramps. nausea or stomach pain, you can either undergo a food intolerance test or try to identify which food could be provoking this reaction yourself. Notice that the reaction can come 2-3 days after consuming the food, even very healthy food like chia seeds, spinach or almonds. In case you are unable to simply identify the triggers of your symptoms, try eating different food in small quantities only, rotating the food all the time so that you minimise the presence of food to which you are sensitive in your body. It is advisable to do plan your menu in advance and record any symptoms you experience.

  1. Digestive issues and especially leaky gut have been linked to anxiety and other mental conditions. First of all, undigested gluten (glutomorphines) and undigested casein (casomorphine) cross the damaged intestinal wall and gain acces into the blood stream impacting our brain and emotional state. Furthermore, dysbiosis or presence of pathogenic bacteria, yeast and parasites cause the production a whole number of toxins that have a direct impact on our brain and behaviour. Additionally, healthy gut microflora produces 80% of our serotonin and 50% of the dopamine in our bodies, directly affecting our mood and anxiety. Furthermore, anxiety can be caused by hormonal imbalances, which can be linked to low levels of or sluggish bile flow and the body’s inability to flush out hormones efficiently. Therefore, digestive health impacts our levels of anxiety in multiple ways.

In this situation, you could try eliminating gluten and casein from your diet at least for 2 weeks and see if you feel any difference. If you notice a positive dynamic, it is advisable to address leaky gut issues. This can be done by following the GAPS diet where eating plenty of meat stock, protein and healthy fats allows for the reparation of the gut wall. In some cases, glutamine-based supplements can also be used for this reason.

To improve gut microflora, you can take multi-strain probiotics and start to including fermented food and drink like sauerkraut, kimchi, kefir, miso etc into your diet. Sluggish bile can be addressed by eating bitter herbs like dandelion greens, parsley, mint, cilantro and milk thistle. The more bitter, the better! Apple cider vinegar and lemon juice are known remedies for normalising gallbladder health and salads of cucumber, celery, radishes, artichokes would also help to maintain the healthy state of both the gallbladder and the liver.

  1. Sex hormones have a direct impact on anxiety levels as estrogen is involved in the stimulation of serotonin and has a positive effect on our mood. Whereas progesterone, on the other hand, can have a depressing effect and is associated with anxiety. For balanced health, we need to find a balance between these two hormones. Unfortunately, we now often see the dominance of estrogen due to low levels of detoxification of this hormone from the body, high levels of toxic xenoestrogens from the environment and low levels of progesterone caused by diets low in progesterone promoting food.

As for nutrients and minerals, estrogen is associated with the mineral copper. Some people accumulate a high level of copper as they may have  high exposure to copper from the environment (copper pipes, pots and pans). Some food is rich in copper, for example, sunflower seeds, cheese, avocado, walnuts, cashews, almonds, mushrooms, kale, spinach, quinoa, buckwheat, spirulina and coconut. At the same time zinc is associated with progesterone. For balanced hormones and a balanced mood, zinc needs to be in balance with copper. So, zinc – containing food needs to be a part of the diet, for example, pumpkin seeds, eggs, red meat, sea food and asparagus. Therefore, if you bake a lot with almond based flour and eat avocado, which seems to be a very healthy eating approach, you can easily have high copper in your body, adding to your anxiety. Therefore, checking the level of minerals in your body and eating a diverse diet is very important.

  1. Our ability to handle sugar is another interesting factor that can impact our anxiety. When you eat sugary or easy carbohydrates, you are not only depleting your body of nutrients, but you are also experiencing a “sugar roller-coaster”, which is associated with anxiety and mood swings. This happens because changes in blood sugar impact the adrenal glands that produce the stress hormone cortisol.

To avoid such an effect on your anxiety and mood, it is important to avoid eating sugar, processed food and ‘white food’ (white flour, rice, bread, and so on), which are full of empty calories. Instead, focus on real, whole food with a low glycemic index like complex carbohydrates (brown rice, whole grain bread) and high in fibre and nutrient-rich food (vegetables, legumes). It is important to eat protein with every meal and have a good, balanced breakfast every morning.

  1. An imbalance in neurotransmitters has a direct effect on our brain chemistry. If you miss important nutrients, the building blocks of neurotransmitters, and amino acids, you will be unable to produce enough of these molecules, which actually carry and balance signals between neurons, and other cells. As a result, you can find yourself prone to feeling anxious and agitated. The main neurotransmitters that play a role in anxiety are GABA (gamma-aminobutyric acid), serotonin, catecholamines and endorphins.

GABA is a calming neurotransmitter, which when in low levels, is linked to anxiety. Serotonin is a ‘happy hormone’ and is associated with feeling good, calm and positive. Therefore, low levels of serotonin also contribute to anxiety. Catecholamines (adrenaline, noradrenaline, dopamine) are produced and used in our body in response to stress. If you experience high levels of stress, you may be depleted of these essential neurotransmitters and therefore, feel low motivated and even somewhat depressed. Endorphins help us to reduce physical and emotional pain, feel pleasure and enjoyment. Low levels of endorphins could contribute to sugar cravings, higher emotional pain and anxiety.

Note that food is an essential source of nutrients for our brain chemistry. Protein provides amino acids and vitamins and minerals play the role of cofactors, which are necessary for building neurotransmitters. However, if you deal with extra stress and your diet and lifestyle cannot, at this stage, help your management of additional anxiety, short term supplementation of specific amino acids could be considered. Talk to your nutritionist about such a possibility.

As you see, many different factors can ‘feed’ your anxiety. I really hope to encourage you to become an expert of your own body and brain by observing, monitoring and analyzing your own symptoms and introducing certain changes. You are ‘the master’ of finding your personal optimal anti-anxiety food solution! If you continue to educate yourself through different holistic experts, explore and experiment, you will be improving your health to no end.

Please remember that I am happy to answer any possible questions. Do not hesitate to contact me at www.liveright.eu

Photo by boram kim on Unsplash

Coronavirus: lessons from the current pandemic!

Our global society is going through a very distressing time, leaving one topic on everyone’s minds: the coronavirus pandemic. With this new infection outbreak generating lots of stress and panic, it is actually astonishing to see just how truly vulnerable our otherwise advanced population is!

At the same time, with everyone working from home and schools closed, it is also a very good moment to think about how we are going to respond to any future epidemics, which will be becoming increasingly severe, as viruses becoming more and more sophisticated and “clever”. When today’s epidemic comes to an end, another can start at any time.

Therefore, to feel safe we need to think not only about the present situation, but also about the future, and invest our efforts into supporting our immune systems and our bodies’ ability to adapt to any new illnesses. Only by being generally healthy and having a good immune system, can we look into our future and the future of our love ones with confidence.

So, how we can boost our immunity? I am not talking about merely a short-term boost resulting from a high dose of vitamin C or the intake of an Echinacea supplement, both of which provide acute support. We already have enough information regarding such solutions. I am talking about taking your immune system to a new level of performance all together. This can only be achieved by adopting a holistic approach to your well-being. This means we need to consider lifestyle changes and improve our everyday habits which have an impact on our physical, physiological and mental performance. We need to support our immune system on both a systemic and a cellular level, which would lead to an improved ability of adapting to stress, including highly contagious illnesses like coronavirus.

Curiously, the worst of coronavirus is mostly affecting people with existing chronic conditions and of elderly age, people who already have elevated levels of toxins in their bodies, high inflammation and prolonged biochemical imbalances. This is a very important observation to be aware of as, nowadays, more and more people are taking various medication and exposing themselves to more environmental chemicals and toxic household products then ever; our children, therefore, already have high levels of toxicity and become vulnerable to any future infections at a younger age.

Of course, maintaining a distance, washing hands, stopping hugging and kissing will help to a certain degree, but this clearly is not a long-term solution. Therefore, the lesson is: ONLY BY IMPROVING YOUR IMMUNE SYSTEM CAN YOU BUILD TRUE RESISTANCE TO FUTURE PANDEMICS.

I invite you to take the small quiz below to give you an idea of how strong your immune system is. If you can relate to any two, or more, of the statements listed below, there is room for improvement.

Are you prone to:

  • Runny or drippy nose
  • Cough with mucus
  • Frequent colds and flu
  • Frequent infections (ear, sinus, lung, skin, bladder, kidney…)
  • Never get sick
  • Acne (adult)
  • Itchy skin, dermatitis, eczema
  • Cysts, boils, rashes
  • Food allergies or Food sensitivities
  • Sinusitis, asthma, hayfever
  • History of taking lots of antibiotics and medications
  • Issues with digestion
  • Cracked lips
  • Exhaustion or fatigue
  • Insomnia
  • Exposure to stressful situations
  • Signs of any autoimmune conditions

How many points are relevant to you? Should you be thinking of proactive ways to invest time and effort into your health? Let’s see what can be done already today.

Here is a list of practical solutions you can integrate into your life to improve your immune system holistically. This means that by practicing only one of the suggestions, you will be only partly helping your body!

TO OBTAIN THE MAXIMUM BENEFIT, YOU NEED TO IMPLEMENT DIFFERENT COMPLIMENTARY APPROACHES IN COMBINATION!

  • Include into your menu FOOD that supports your immune system:
    • Different coloured vegetables provide plenty of flavonoids and anti-oxidants;
    • Products like garlic, ginger, turmeric, onion, hot pepper are anti-microbial and help to fight colds and the flus;
    • Fermented food such as kefir, sauerkraut, kimchi, kombucha support your good bacteria, provide essential vitamins and improve your immune system.
  • You could consider taking some supplements such as probiotics, anti-viral products like Lemon balm, Cat’s Claw, L-Lysine and Goldenseal, and minerals like Selenium and Zinc to support your immune system.
  • Essential oils such as oregano, eucalyptus, rosemary, melaleuca, thyme, melissa, lemon and orange, have great anti-viral and antibacterial properties.
  • Reducing stress is essential as it depletes your body’s minerals and suppresses your immune system. Stress-reducing practices like meditation, massages, and even music can help you relax and improve your immune function. “OM”chanting  activates the vagus nerve and helps to release stress from your body and tension  from the mind.
  • Physical exercises in the fresh air is essential and needs to be balanced with relaxing activities like yoga, meditation, mindfulness. This combination is important for healthy Sympathetic-Parasympathetic Nervous System relationships.
  • Deep breathing provides better oxygenation and helps the immune system to regenerate cells.
  • Good sleep is essential for supporting your immune system. Try to regularly enjoy a relaxing bath before bed. For example, and Epsom salt bath would help you to relax, detox and improve sleep.
  • Exposure to nature and sun is important for the immune system. Walking barefoot on grass or earth is a very powerful way to restore the body’s natural defences.
  • Lowering the level of unnecessary toxicity around you like chemicals for household, personal care products, plastic, electro-magnetic pollution, artificial additives in food and drinks, reduce inflammation and helps the immune system.
  • Practicing regular body detoxification, doing an enema periodically and addressing heavy metals is important for a good immune system. Dealing with dysbiosis, which can be a huge source of internal toxicity, is necessary. For example, Candida alone generates more than 170 toxins inside of our body. Furthermore, coronavirus can activate certain pathogenic bacteria causing a devastating impact on your health.
  • Positive emotions are linked to a better functioning immune system, whereas negative emotions are linked to a lower functioning immune system. Therefore, experiencing feelings such as love, joy, gratitude, interest, hope, pride and inspiration will better support your health! There are lots of different techniques, like Reiki and EFT, that can help to open your blocked energy and reduce internal body stress.

There are so many things that you can do to support your health! What is important to realise, however, is that they cannot wait until tomorrow! If you find it difficult to implement such practices by yourself or if you have already implemented many of these steps and are ready to learn more, please, contact me for a FREE DISCOVERY CALL!

Photo by Emma Simpson

SET UP YOUR SUCCESSFUL DAY IN THE MORNING

“My morning is absolutely hectic!”

“I do not have any time in the morning to do any extra things. It is just impossible!”

“We run as chickens in the morning, everyone is stressed out and I just keep thinking how to don not forget something and leave home at time for school and work.”

Does it sound familiar to you?  Do you experience the same challenges in the morning?

Many people I work with and coach often express this exactly opinion. However, our morning routine is VERY IMPORTANT as it is setting up our energy, metabolism and attitude for a whole day! Our morning is a gate to our success or failure during a whole day.

You probably heard many times that all successful people have a certain routine in the morning that they follow religiously as they perfectly understand that only this way, they can achieve much more during their day and therefore during their life.

So, this is true for everyone. And it is especially important for our children who are sensitive to many things, have variety learning and developmental challenges and differences. Just think about it!

Children often afraid of the unknown things. This can be new food on their plate or moving to a new class or school. So, then more predictable their morning is, then calmer kids will be. Their morning will be less stressful, more nourishing and encouraging and therefore, more productive.

What the morning routine could looks like?

  1. Waking up to a nice energising music. During wintertime you may consider a light lamp that mimics sunrise that helps the body receives enough light to build a biochemical response to ease the waking up process.
  2. Having a glass of water on empty stomach (lemon water is better) will help further to wake up body and importantly, the digestive system. You can prepare it from the evening. Put it on the bed side table that you and child remember it.
  3. Washing and brushing teeth can be a challenging process for some children. You can do it together with your child. It will be more fun; you can show her how you do it and lead by example!
  4. Stretching exercise, small jumps together around room, dry brushing for 2-5 mins will help further wake up the body, increase blood and lymph circulation, prepare digestive system to work.
  5. Breakfast is very important! It sets up the glucose level in the blood and provides energy to our kids that they can better focus and concentrate in the school. It should contain some protein! Avoid sweet, processed food! Porridge, home-made granola, eggs, whole flour pancakes, seeds, nuts, home-made yogurt or smoothie, all these will provide a variety of essential nutrients that provide stable energy level till lunch time. But how you eat your breakfast is very important as well! Spending some time together around table, allowing your kids to make some certain choices are empowering practice. For example, your child can choose what he wants to sprinkle on top of his porridge today: fresh berries, raisons, chia seeds, crashed almonds… Choice is her! Making positive associations between food and activities helps child to accept food you propose, recognize the value in it and setting up his intention toward activities. For, example you can say that porridge helps to do math’s test faster or smoothie helps to play football better.
  6. Eating together even for 10 mins and talking about a day ahead in a positive way, sets up the right attitude, wining mindset for a whole day. You can diffuse some peppermint or cinnamon essential oils (motivation blend) in the room during the morning. Highly sensitive children especially will positively respond to this.
  7. Dressing up can be a challenge as well. If you discuss and prepare things child will wear from the evening, would help to avoid uncertainty and conflict in the morning.
  8. Check all things that child needs to take to school. Together you can create the check list that can be colorful, descriptive and very visible as you child likes. You can put it on the door and before she lives the house you can together check if you have everything with you.

To implement such routine that takes 40-60 mins needs some practice and patience. But once you and your child master it, you will see enormous benefit of it. So, holiday season can be an excellent opportunity to start to practice it, implement some element

Any routine brings comfort and consistency to a child’s life, reducing number of micro-stresses l and increases a level of performance. Knowing what comes next, helps your child to reduce anxiety and boost self-confidence.

With a routine, a child will learn what she is supposed to do next and start doing it by her selves, gaining independence and get better with her time management. The visual plan of the morning routine or morning routine chart may help to some kids to move through the morning.

Here three tips how to start to implement this routine in your life:

  1. Prepare many things from the evening:
    • What to wear
    • What to eat (soaking porridge, making butter for pancakes and so on)
    • Prepare main things for the lunch box
  1. Get up at least 30 min before children to set up your own positive intentions for a              day, do your affirmations, to have you me-time, do your meditation.
  2. If you feel frustrated at some point and want to yell, you rather whisper and talk                very quietly. This will help you remember to use a calm voice rather than raising                your voice or yelling. This will help to keep anxiety under control and it would have          much bigger impact on your child.

I hope you get some ideas how to create a calmer and more productive morning routine that will lead a whole family to a successful day.

However, it still may be a challenge for parents who have kids with Autism. These families are facing another level of complexity for everything. Recognising this, I would be happy to assist anyone who needs an extra help.

Please, contact me for more details: irina@liveright.eu

 

THE OTHER SIDE OF THE GLUTEN FREE DIET

Many people nowadays are aware that Gluten can pose a problem for their digestive systems. There are different types of gluten responses, such as Celiac disease, which affects approximately 1% of the population, and gluten sensitivity, which affects approximately 10% of the population. And the variety of such responses keeps growing! Moreover, these statistics are not even especially accurate, as the clinical tests from which they are concluded do not recognise all the peptides that cause immune reactions, meaning that the number of people who are sensitive to gluten is generally higher than the amount officially reported. You can read more about Gluten here: https://liverighteu.wordpress.com/2016/07/24/is-gluten-really-the-bad-guy-for-everyone/

What I really want to stress today, is that you should not follow a gluten-free diet (GFD) blindly. While the GFD is a trend of the moment and many people are trying to follow it under the conviction that it is beneficial for their health, we nevertheless all need to be careful and think a little more before cutting gluten out of our lives completely. The GFD may also have its dark side, full of cautions and warnings, with  studies suggesting that it increases the risk of inflammation and mortality (1). How is this possible?

First of all, when people sensitive to gluten eat out, it appears that, in spite of all precautions, they nonetheless expose themselves to gluten. According to research (2) gluten can be detected in 32% of GF labelled foods, with 53.3% of GF pizza and 50.8% of GF labelled pasta testing positive for gluten. These findings demonstrate that EATING GF OUTSIDE OF YOUR HOUSE IS SIMPLY NOT SAFE AND DEFINITELY NOT RELIABLE.

Secondly, commercially available GF products are merely examples of fashionable processed food. These products often lack vital micronutrients and are full of additives, emulsifiers and other toxic reagents. In fact, often the GF products available in supermarkets contain the following ingredients that actively contribute to leaky gut and inflammation: corn, soy, industrial plant oils high in Omega-6 and sugar. Therefore, a GFD BASED ON COMMERCIAL PRODUCTS IS NOT COMPREHENSIVE! It does not support the healing process in the body, creating, instead, further nutritional imbalance and malnourishment.

Research also shows that a prolonged GFD changes the microbiome, modifies its composition and the immune properties of the gut microbiota, causing dysbiosis and further inflammation (3). Therefore, a GFD CAN NEGATIVELY IMPACT OUR GUT HEALTH. Knowing the well-established connection between the microbiome and mental health, it is understandable why many people with Celiac disease also develop psychiatric diagnoses. Studies show that 57% of Celiac patients also experience up to 4 different mental conditions (4).

The bottom line is that a GFD has to be carefully planned and done properly. It should be based on home-made, good quality and varied products. Very often people on a GFD start to eat very repetitive meals with high amounts of certain types of nuts and seeds, products that can also cause sensitivity if eaten in excessive quantities. Any processed food, including food labelled “gluten-free”, should be avoided and the most important thing is that a GFD must be considered as a temporary solution, while bringing your body back into balance. This can be achieved by healing the gut, restoring the microbiome and improving the immune system.

With these thoughts in mind, I wish you an October full of healthy living and lots of delicious home-made food adorning your table!

 

  1. https://www.ncbi.nlm.nih.gov/pubmed/19755695
  2. https://www.ncbi.nlm.nih.gov/pubmed/30920417
  3. https://www.ncbi.nlm.nih.gov/pubmed/19445821
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4401736/

 

 

 

DID YOU GET ENOUGH VITAMIN D THIS SUMMER?

You are probably already aware of the many important roles the ‘sunshine vitamin’ plays in the human body, including the maintenance of healthy bones and teeth, facilitating healthy immune and nervous systems, supporting cardiovascular health, regulating insulin levels and numerous other functions. However, you may well be surprised to discover that Vitamin D is also very important for our gut to be healthy and for the quality of our sleep. Research has shown that Vitamin D deficiency can alter the intestinal microbiome (Ref. 1). Interestingly, Vitamin D supports certain types of bacteria that produce B Vitamins, which are in turn absolutely vital for our well-being.

Furthermore, together with Vitamin B5, Vitamin D creates the precious neurotransmitter “Acetylcholine”, which allows the body to fall into deep quality sleep, which, in turn, affects our focus, concentration and learning abilities. Therefore, if, for example, your child has just returned to school after the holidays but already feels a lack of concentration and wants to stay in bed longer than usual, let them play outside as much as possible while the weather is still good! Let them absorb as much Vitamin D as they can, which for some reason they were unable to get enough of during the summer. It may well be that simple! Spending more time outside will improve their levels of Vitamin D and, as a result, improve their quality of sleep and, therefore, focus and development. And remember, skin type does matter! Children with darker skin create Vitamin D at a slower rate and putting sun cream on their skin is not recommended at all.

Recent studies have suggested that the majority of people experience Vitamin D deficiency (Ref. 2). Our bodies are unable to store a lot of Vitamin D as it breaks down quite quickly, meaning that our stocks can run low, especially during the winter.

Think about a bear who eats as much food as he can during the summer months, creates plenty of Vitamin D, and then climbs into to a hole and hibernates throughout the entirety of winter. During this period the bear’s body adapts dramatically to the season by lowering his metabolism so that he does not spend too many calories, essential nutrients and hormones, including Vitamin D. Some vitamins like B Vitamins are made internally as they cannot be stored and need to be produced regularly. For this reason, the microbiome provides a “metabolic match” for the bear, keeping him asleep for 6 months.

Unfortunately, people have learned how to ignore seasonality, by spending lots of time inside with electricity, air conditioning and so on. We think we no longer need and no longer depend on sunlight. We, therefore, often abuse our circadian rhythms and, from the body’s perspective, we live in constant winter. This is precisely why we experience chronic Vitamin D depravation and chronic sleep problems, leading to numerous other chronic conditions. Furthermore, Vitamin D is made in our skin cells from cholesterol, which we have been desperately trying to lower in our bodies because of its ‘bad’ reputation. Unfortunately, if you do not have enough cholesterol in your body, you can not produce enough Vitamin D either.

Ultimately, if your child or you are experiencing morning fatigue, or restless nights with lots of tossing and turning in bed, or even wetting the bed or expressing loud vocalisations, please, consider checking your Vitamin D and B Vitamin levels. Both of these nutrients are essential for a good night’s sleep.

Have more sunshine in your life! Spend more time outside and allow yourself and your children to enjoy enough quality sleep!

Ref. 1: https://www.ncbi.nlm.nih.gov/pubmed/27515213

Ref. 2: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/

AUTISM TODAY AND SPRING CLEANING YOUR LIFE!

April is Autism awareness month; the perfect opportunity to discuss this incredibly important topic! Why is it important? Because, Autism is currently the  fastest-growing neurodevelopmental disorder in the world. It is very interesting to see how much information about this condition is now available; the growing number of eye-opening scientific research being published, there to help us to understand why this disorder may affect people in the first place and, consequently, what can be done about it! Many scientists used to believe that genetics were responsible for up to 90% of all Autism cases. However, modern research suggests that environmental factors and life style play a much greater role in Autism development than the genetic factor. In fact, Autism is rarely genetic!

Studies of identical twins, who share nearly the same DNA, have demonstrated that in the majority of cases, only one twin develops Autism rather than both. We also know that, in many cases, children are born normal healthy babies and only start developing Autism a few months into their lives. So, what is happening and why can children who are born normal develop Autism?

Nowadays, we understand the clear and huge impact of environmental toxins, heavy metals, infections, malnutrition, stress, an inactive life style on a low immune system, chronic inflammation, gut disbalance and brain development. Different combinations of various environmental insults cause genetic mutations! Different toxic factors have the ability to switch our genes “on and off”. For this reason, we talk about genetic susceptibility rather than about genetic defects at birth.

Lead, mercury, nitric oxides, infections, plastic, toxic food additives and many more other toxins overload our children from the inside out, deplete their vitamins and minerals, slow down the work of different enzymes and set their brains “on fire”! Yes, we can now conduct genetic tests and see which mutations your child has and what is the best way to create a “by-pass” around these blockages. According Dr Lynch, there are seven main genes that affect everyone’s health, but especially the health of children with Autism.

For example, MTHFR is the methylation master gene. Methylation is a key process involved in the stress response, inflammation, brain chemistry, energy production, genetic expression, detoxification and other functions. Therefore, when this gene doesn’t work optimally, the child in question can experience depression, anxiety, migraines, autoimmunity, autism, cardiovascular conditions and other issues.

Another example would be the COMPT gene, which affects our mood, focus and also our ability to handle estrogen. Consequently, if this gene is modified, your child can experience insomnia, irritability, anxiety, impatience, addictions, various neurological conditions.

The good thing is that we can control the total toxic overload of our children’s bodies and, therefore, help their genes to function better. This is the very first thing we should consider when helping our kids! REMOVE THE TOXINS THAT WE CAN CONTROL! CLEAN THE SURROUNDING ENVIRONMENT!

Main insults that we have to reduce:

  • sugar, excessive amounts of carbohydrates
  • processed food and drink,
  • unhealthy fats,
  • electro-magnetic pollution,
  • sedentary lifestyle,
  • lack of sleep,
  • physical and physiological stress.

START “CLEANING UP” YOUR LIFE AND THE LIVES OF YOUR CHILDREN! This is the first and most vital step to becoming healthier. You can try other, more expensive ways of supporting your child, but if you do not “clean up” their environment, any other applied approaches will not be as helpful or as long-lasting as they could be!

Only after a “spring clean”, can the DNA test results be helpful in designing a specific individual supplementation plan, which would help to build the “by-pass” to overcome certain shortages at a biochemical level in your child.

To support you in this journey, I would like to offer you a VERY SPECIAL BONUS, valid only for the month of April – book the genetic test with me by the end of this month and receive a 50% discount for a follow-up consultation. You are welcome to book the test and consultation now and use them later – they will be valid until the end of 2019!

Please book by email: irina@liveright.eu!

 

PREPARE YOUR IMMUNE SYSTEM FOR THE WINTER SEASON

 

Finally, the season of runny noses, colds and flues has arrived! Children and adults with compromised immune systems have already been busy sneezing and coughing. Some people say that this is entirely normal behaviour for this time of the year, I, however, disagree with such an opinion. It is never “normal” for either our kids or us, adults, to be constantly sick and to have to see a doctor on a regular basis. We should aim for approx. 1 – 2 colds per year with a fleeting 2 – 3-day period of symptoms characteristic of being unwell, in order to allow our immune systems to boost their strength and train to fight potential infections. But, how can we prepare our immune system for the winter season, so that we all have a better defence mechanism and are able to recover painlessly and quickly?

Here is a list of appropriate measures to be put into place to effectively and safely boost our immune systems.

  1. Start with an “immune supporting diet”

This approach is based on good quality, home-made and diverse food. All additives, preservatives, and sugars deplete the body of its essential micronutrients, all the while simply adding stress and toxicity. In fact, research has shown that sugar can directly suppress the immune system! Furthermore, you must be aware of your food intolerances and allergies. In some cases, you may eat very healthy food, but which does not agree with your body and can cause an inflammation that weakens your immune system. Provide your body with plenty of vegetables, whole fruits, nuts, seeds, legumes, eggs, fish and meat. Increase your dose of warm, cooked, comfort food that is easy to digest, such as soup. This will save you the energy your body needs for effective defence. Consume garlic, onions, ginger, turmeric, hot chilli, other very anti-inflammatory spices on a daily basis, and help your immune system grow stronger.

  1. Check the status of your microflora

Our microbiomes and digestive systems provide us with the first and tremendously important level of defence. They protect us from the majority of toxins, bacteria and viruses! 80% of our immune system is located in our gut, therefore, if you notice that you or your child are experiencing some indigestion (undigested food, mucus in the stool, bloating, gas, pain) or issues with stool (constipation, loose stool, diarrhoea), you should start addressing this immediately. General multi-strain probiotics can be used to support your gut and, of course, fermented food and drink like natural yogurt, kefir, sauerkraut, kimchi, tofu and many others, will make a huge positive difference once introduced into your life.

  1. Control the level of stress suppressing your immune system

Elevated levels of stress hormones are linked to low immunity. Any anxiety, extra pressure, lack of sleep cause not only poor concentration, focus and slow academic performance, but also lead to a weak immune system. Therefore, the balance between academic work and exercise, physical activity and quality time together with your kids and friends is essential to your health. Please, do not forget to create a “NO electronics zone” when you spend time with your kids!

  1. Sleep is essential for a healthy immune system

We all need sufficient amounts of sleep during which our body is detoxified, restored and healed, a topic we discussed in great detail in my last article (link). Throughout the winter we need to respect our body clock as much as possible and go to bed earlier. Setting up an evening routine to prepare your children and yourself for a good sleep is very important! Healthy warm drinks like non-dairy golden milk (add turmeric paste, cinnamon, honey etc. to a milk of your choice but preferably non-dairy) or stewed apples with honey and cinnamon can be a good snack before bed. Epsom salt baths, lavender oil in the bedroom, a nice book and a hug can provide lots of positive calming sensations for a good quality night’s rest. Remember to turn off all electronic devices and lights, particularly the blue ones, for the night!

  1. Note that, fever helps our bodies to fight infection

This means that, the moment you notice a small rise in your own or your children’s body temperature, you should not directly reach for medicine. Let us allow the body to do its job – fight infection! The immune system works more effectively at a high body temperature, meaning that by suppressing this effect, we prolong the period of illness. Only when you see that your temperature has grown higher than 38.5 C0, should you help your body cool down. It is better to do this by way of natural remedies like apple cider vinegar (ACV). Our grandparents always employed this approach to cool down our parents – soaking a soft cloth in water diluted ACV (1:2) and placing it over the patient’s forehead. If the body temperature is very high, you can create a wrap for the entire body; vinegar will “draw out” the heat. You can repeat this process a few times until the person in question is finally better. Drinking plenty of liquid, including chicken broth, infusions, teas and water, help control fevers as well.

  1. Supplements, herbs and essential oils can be life savers

Think about some food based, good quality supplements that may be necessary throughout the 2-3 months of winter: fish oil with vitamin D, Juice Plus, Elderberry and Echinacea Syrup. I would, however, recommend consulting a naturopath or a nutritional therapist about supplements as they need to be individually selected. Eucalyptus oil, tea tree, lemon, oregano, peppermint oils could all help with cold symptoms and generally support your immune system.

Plenty of approaches can be applied to help yourself and your child enjoy a fantastic, healthy winter season, full of joy and fun, rather than sick beds. Have a wonderful November!

I am looking forward to you feedback!

Irina

Photo by Til Jentzsch on Unsplash

SET YOUR INTERNAL CLOCK FOR GREAT WINTER SEASON

I am sure you have noticed that our days have been getting shorter and that we now experience far less sun light exposure. At this time of year lots of people start to undergo a form of seasonal blues, lack of energy and emotional slumps. People who are especially sensitive to such changes of environment can sometimes be diagnosed with Seasonal Affective Disorder (SAD). Of course, children who experience troubles with learning, concentration, sensory issues and emotional challenges will be even more susceptible to lack of day light. For example, it was shown that deficiency of sun light can potentially lead Asperger’s children to have low self-esteem, feel disappointment, isolation, mood swings and a lack of motivation.  Consequently, while everyone feels the shortage of light exposure, we all tolerate and adapt to it in different ways.

From a biological perspective, as the seasons shift, our bodies experience certain biochemical changes, which are absolutely normal! Although humans aren’t as seasonal as animals and we do not hibernate in the winter, environmental changes have a clear impact on our biology!

Our master clock, located in the hypothalamus, responds to light by secreting certain hormones such as serotonin, which helps the body to feel awake, alert and satisfied. When it is dark, serotonin is converted to melatonin, making the body feel sleepy. It is for this reason that lack of day light causes hormonal imbalance, leading to many troublesome consequences, including sleep disorders, behavioral problems, hormonal imbalances and stress. To summarise; HUMANS’ ARE VERY DEPENDENT ON LIGHT!

Have you noticed that during the winter we try to compensate for our low levels of serotonin by reaching for comfort food and eating lots of carbohydrates and sweets? This gives us instant but fleeting satisfaction, which passes quickly and leaves us with long-term consequences such as elevated levels of blood glucose, extra weight, irritability and insulin imbalance.

Here is a quick check list of typical signs of SAD:

  1. Depressed mood, low energy during the day
  2. Anxiety or irritation, not handling stress well
  3. Feeling lethargic and sleeping more than usual
  4. Difficulty to concentrate and focus
  5. Preferring to stay alone, less socializing
  6. Craving for easy carbohydrates and sweets
  7. Feeling a need for a sunlight

So, how can we prepare for this year’s winter? Here is a short list of changes you can implement into your routine, to ensure you experience a pleasant and energetic few months!

1) BALANCED DIET

Research has shown that the Mediterranean variety of diet lowers our chances of depression. Therefore, make sure you focus on oily organic fish like salmon, sardines, trout, mackerel, anchovies and seafood. Small amounts of good quality meat, together with organic dairy products (if you tolerate them) and eggs also reduce the odds of developing depression. This way you can get your fat-soluble, and absolutely health essential, vitamins A, D and K as well as vitamin B12, which is individually associated with combating depression and anxiety.

Consume plenty of nutrient-dense food like leafy greens and multicolored vegetables, including a few starchy products such as sweet potatoes and beetroot. Nuts, seeds, beans and lentils provide many necessary microelements as well.

A healthy gut helps our body to adapt to any stress, including seasonal changes. So, do not forget to eat fermented food like yogurt, kefir, sauerkraut, kimchi, tempeh, kombucha, and many others containing active live cultures.

By eating easily digestible food, such as fermented food, gluten-free food, cooked vegetables, bone broth, you save your body lots of energy, which you may need for other activities.

Additionally, turmeric is a fantastic product! I always say this because it is always true, and, in this case, my comment is especially relevant as turmeric has been proven to help with depression symptoms. Other spices like chili powder, saffron, vanilla, cloves, sage, nutmeg and black pepper also help fight depression and get your mood and activities back on track.

Do not forget to indulge yourself with a small bit of dark chocolate. Not a candy bar or milk chocolate; I’m talking about high-quality, 85% dark of higher, pure cocoa packed with potent and brilliant antioxidant polyphenol.

Notice that if you eat all of the above and minimize the amount of sugar and easy carbohydrates, such as bread, cookies, etc. you traditionally consume, you will not gain extra weight!

Please, remember that any dietary recommendation you apply must be based on your own individual response and food sensitivity profile!

 

2) CONSIDER SUPPLEMENTATION

Fish oil supplementation is a good way to ensure you consume a sufficient amount of both vitamin D and Omega-3 fatty acids. The positive effects of EPA and DHA fatty acids and Vitamin D on brain health and general mood have been extensively demonstrated. I would, however, recommend checking your vitamin D levels with a blood test before increasing the amount of vitamin D you consume, as overdosing on vitamin D is not very healthy! Vitamin D is complementary with other fat-soluble vitamins (A and K) that work together for heart, bone, and immune health. You may consider supplementing them as well! Vitamin B12 may be another option to consider to keep your energy level and anxiety under control.

 

3) OTHER CHANGES TO IMPLEMENT

  • Go outside every day even if it is chilly and raining and try to expose your arms and chest to the sun (if it is not too cold) for a few minutes to top up your level of vitamin D. Spending time outdoors helps fight our internal inclination to hibernate, restoring our mood and energy levels.
  • Respect the natural day pattern as much as you can and make sure you go to bed earlier, as during the winter we need longer rest periods. No need to feel guilty for going to bed when you are tired! At the same time, make sure you maintain a steady sleep routine. Do not ingest any caffeine six hours before bed and avoid bright lights and screens in the late evening. Remember that even 5 minutes of white light can stop your melatonin production for 4 hours and can spoil the quality of your sleep.
  • Consider Light therapy. Simply choose a lamp that illuminates at 10,000 lux and filters all UV light and set it up in your bedroom. You can configure the light for the morning, at least 30 min before your alarm goes off, so that your body receives enough light to build a biochemical response to ease your waking up process. Keep the lamp around you for another 30-60 min in the morning. You can do another 30 – 60 min in the afternoon if you feel your body needs it but avoid such light exposure in the evening. SAD lamps emit strong light, so be careful not to look directly into the bulbs!
  • Look for other ways to improve your mood.
  • Enjoy sitting by the fire if you have a fire place or lighting candles during long evenings, to provide yourself with additional emotional balance and stability
  • Read an interesting book
  • Do your favourite sport or activity and don’t forget to find time to meet your friends.
  • Meditation if a very powerful tool for bringing depressive thoughts under control.
  • Saunas help many people feel better by warming up their body temperature.
  • Essential oils can provide good support for focusing, concentration and energy levels. Enjoy aromas of basil, lavender, bergamot, frankincense and geranium to lift your mood and energy.

Note that THE BEST RESULTS ARE ACHIEVED WHEN YOU IMPLEMENT COMBINATIONS OF THE ABOVE STEPS AS OPPOSED TO JUST ONE.

I hope this post helps you and your loved ones prepare for this traditionally melancholy season! By implementing these steps try instead to enjoy this time of year, and all the warmth, comfort, and pleasure it brings, instead of experiencing a lack of energy and concentration, depression and anxiety and a stagnation in all your activities.

Please, share your thoughts and feedback, send me your comments: irina@liveright.eu

Photo by Oliver Hihn on Unsplash