Author: eternalbeing

Why Women in Menopause Should Consider Pumping Iron

Menopause marks a significant transition in a woman’s life. While it’s a natural part of aging, the symptoms associated with menopause can often feel overwhelming. The 

good news is that these symptoms can be eased with proper nutrition and fitness.  Amidst them, there’s one powerful tool that women can harness to navigate this stage with strength and resilience: powerlifting. Powerlifting is an exhilarating form of exercise and a great way to stay active and healthy and ease the symptoms of menopause.

Powerlifting, with its focus on lifting heavy weights in compound movements like squats, deadlifts, and bench presses, might seem intimidating at first glance. However, it’s an exciting exercise, and that’s why it’s so popular. For menopausal women, the benefits far outweigh any initial apprehensions. Let’s explore the amazing physical, mental and emotional benefits of powerlifting, but first, let’s see how powerlifters train.

How do Powerlifters Train?

A powerlifter’s training is characterised by a low compound exercise volume and high repetition loads with a particular focus on one of the three major lifts.

Powerlifting workout sessions usually include the bench press, squat, or deadlift for several heavy sets, depending on the lifter and their goals.

Among the more specific training methods used by competitive powerlifters are periodisation, strategic deload weeks, volume training, and incremental or linear progression over time.

The Physical Benefits of Powerlifting

During menopause, women often experience physical symptoms such as muscle aches and joint pains, changes in body shape and weight gain, and skin issues like dryness and itchiness. These manifestations underscore the complexity of this transitional phase and highlight the need for comprehensive approaches to symptom management and well-being, but powerlifting can help. Here’s how:

1. Combats Bone Loss

Menopause often leads to a decline in estrogen levels, resulting in decreased bone density and an increased risk of osteoporosis. Strength training and impact activities can help to prevent osteoporosis and offset the decline of bone mineral density.

Powerlifting, with its emphasis on progressive overload, stimulates bone growth and helps maintain bone mineral density, reducing the risk of fractures and osteoporosis.

2. Increases Muscle Mass

Hormonal changes during menopause contribute to muscle loss, leading to reduced strength and functional ability. Studies have shown that strength training, especially resistance training, helps maintain and even build muscle mass in women over 50. 

They provide specific stimuli that promote muscle adaptation and can thus slow down muscle loss; therefore, regularly engaging in such exercises is crucial to support muscle health during menopause. Powerlifting effectively builds muscle mass and strength while improving balance and reducing the risk of falls, ultimately enhancing the overall quality of life.

3. Boosts Metabolism

With age comes a natural decline in metabolism, making weight management more challenging, but exercise helps boost metabolism. Powerlifting builds lean muscle mass, increasing resting metabolic rate, aiding in weight management and preventing weight gain commonly associated with menopause.

4. Improves Cardiovascular Health

When combined with cardiovascular exercise, powerlifting can have positive effects on heart health, lowering blood pressure, reducing bad cholesterol, and increasing good cholesterol, thereby reducing the risk of heart disease.

The Mental and Emotional Benefits of Powerlifting

Women are 2.5 times more likely to suffer from depression than men, and during menopause, they are particularly vulnerable. If you regularly feel sad, hopeless, frustrated, lacking energy or unable to sleep, powerlifting can lift your spirits. Here’s how:

1. Boosts Confidence and Self-Esteem

Powerlifting empowers women to push their limits and discover their inner strength, leading to increased confidence and self-esteem, which can be particularly empowering during the transition of menopause. Additionally, it provides a social outlet as it is a great way to meet like-minded individuals in a supportive community.

2. Reduces Stress and Anxiety

Exercise is a proven stress reliever, and the focused effort and physical exertion involved in powerlifting can be particularly effective in reducing stress and anxiety levels. It stimulates the release of neurotransmitters such as serotonin and norepinephrine, involved in mood regulation and relaxation, helping you relieve stress and promoting mental well-being.

3. Improves Sleep

Menopausal women often struggle with disrupted sleep patterns. Regular strength training releases endorphins, which can lower stress and anxiety, resulting in better sleep, regulation of circadian rhythms, and a rise in body temperature that leads to sleep.

Important Considerations Before You Start Powerlifting

Powerlifting training offers all the aforementioned benefits, but as with every form of exercise, there are some important considerations before you dive in.

1. Prioritise Proper Form

Safety is a priority. This is why you shouldn’t try this exercise alone but seek guidance from qualified coaches and trainers. Focus on learning proper form and technique, which is the cornerstone of safe and effective weightlifting.

2. Start Gradually

Starting gradually is another key principle to keep in mind. Instead of jumping straight into heavy lifting, beginning with lighter weights allows your body to adapt gradually to the demands of weightlifting. This approach not only reduces the risk of overexertion but also helps in building a strong foundation of strength and stability. 

As you progress, gradually increasing the intensity and volume of your workouts ensures steady progress while minimising the risk of injury. Listening to your body throughout this process is vital; pay attention to any signs of discomfort or fatigue and make necessary adjustments to your training regimen.

3. Listen to Your Body

We often struggle to find a balance between pushing ourselves to be the strongest and pushing ourselves so hard that we get injured. Our bodies respond best to us when we have a loving relationship with them. So make sure to respect your body’s limits, take rest days, and prioritise recovery to prevent burnout and injury. 

4. Consult Your Doctor

Before beginning any new exercise regimen, particularly during menopause, it is essential to prioritise consultation with your healthcare provider. Menopause is a significant transitional phase in a woman’s life, marked by hormonal changes that can affect various aspects of health, including bone density, cardiovascular health, and metabolism. 

Consulting with a healthcare provider allows for a comprehensive assessment of individual health status, risk factors, and potential contraindications to certain types of exercise.

A note from Michelle

“I found having the new goal and hobby of powerlifting has helped to give me more head space where I can focus on something beyond the symptoms of menopause. Before I started powerlifting, I felt like I was losing control due to the changes my body was experiencing, but now I feel like I have that power back.”

“Powerlifting builds muscle mass and strength which can enhance functional ability, and balance and reduce the risk of falls. It can also improve heart health by lowering blood pressure, reducing bad cholesterol, and increasing good cholesterol when you combine it with cardiovascular exercise.”

As a final note…

Powerlifting offers a multitude of benefits for menopausal women, addressing both physical and mental well-being. With proper guidance, a safe approach, and dedication, powerlifting can be a transformative tool for navigating the challenges of menopause with strength and resilience. If you are struggling with menopause, you can book a consultation with one of our healthcare experts to find the best way to navigate the changes. 

Acne, eczemas, psoriasis…there are numerous skin conditions that affect us during all stages of life and countless ways we are trying to fight them. From a new moisturising cream to laser and light treatments, we go to huge lengths to keep our skin healthy. However, despite these efforts, the root cause underlying your skin concerns may remain elusive, and in that case, the problem returns.

Many of these conventional treatments, such as medications or topical remedies, are only partially effective since they address symptoms rather than root causes. So, could the answer to healthy, beautiful skin lie not in the remedies but elsewhere? Research shows that skin health goes to the stomach. Let us explain why.

The gut-skin axis

The gut can affect our skin; in scientific terms, this is something we call the gut-skin axis. The gut-skin axis refers to the bidirectional communication between the skin and gut microbiome via complex interactions with the immune system to regulate systemic and local inflammation.

It may be hard to digest this fact, but research reveals that the microbiome of tiny organisms colonising our digestive tract can help or harm our skin. Taking it apart, a healthy gut contains healthy flora that helps prevent inflammation. If the flora is out of balance, it cannot fight intestinal bacteria that enter the bloodstream, accumulate in the skin, and disrupt the skin microbiome.

The link between skin conditions and an unhealthy gut

Surprisingly, about 70% of the immune system is housed in the gut. The gut microbiome is responsible for processing and absorbing nutrients, fighting pathogens, and regulating the immune system, so maintaining a healthy gut microbiome is essential for maintaining overall health and, of course, skin health.

Acne

Acne is often associated with puberty and raging hormones, but acne can flare up at any age, even during perimenopause. This is because acne can be triggered by leaky gut syndrome, poor gut microbiome, and constipation. Daily bowel movements are essential in ensuring that wastes and toxic stuff are excreted efficiently through our digestive tract. In the case of a dysfunctional bowel, the body will attempt to eliminate it through an alternative means, which often results in pore obstruction. 

Patients often present with spots that they identify as ‘under the skin’ when there may be an issue with detoxification or elimination. So, next time acne appears, pay attention to your digestion. 

Rosacea 

An imbalanced microbiome may also be a contributing factor towards rosacea, which is a common chronic inflammatory disease. Studies have shown that an imbalance in the microflora found in the small intestine is 10 times more prevalent in acne sufferers than in healthy controls. In addition, there is a connection between poor digestion of food and rosacea, although more research is needed.

In this context, many gastrointestinal diseases have been linked with Rosacea, including inflammatory bowel disease, celiac disease, irritable bowel syndrome, gastroesophageal reflux disease, Helicobacter pylori infection, and small intestine bacterial overgrowth.

Psoriasis 

Psoriasis is an inflammatory autoimmune chronic condition characterised by loose, silver-coloured scales, which can crack and bleed in severe cases. It is a disease characterised by a leaky gut as bacteria absorbed from the gut directly affect the liver and skin. 

People with psoriasis are nearly three times more likely to develop celiac disease. If you watch for signs of digestive issues such as diarrhea, belly cramps, and blood in your poop, then it’s probably your gut.

Eczema

Similar to psoriasis, eczema is characterised by inflamed, red rashes and patches of the skin. It can affect the ‘inner’ areas of the body, such as the inner arm, groin, behind the knees and around the eye. 

Food allergens play a role in the development of atopic eczema, especially since the condition is associated with the dysfunction of the immune system. Understanding and addressing these dietary triggers can be pivotal in effectively managing and mitigating the symptoms of atopic eczema, offering relief and improving the overall quality of life for those affected by this condition.

Is my skin problem related to my gut issues?

An unhealthy gut may not always be the root of skin problems. Still, there is a significant link, so if you have a skin condition, you can start by changing your diet to rebuild your gut microbiome, keep inflammatory response regulated, and keep digestive function optimal.

Clear skin starts from the gut

A clear, radiant complexion isn’t just about what you put on your skin—it begins from within, in the intricate ecosystem of your gut. The saying “you are what you eat” rings especially true when it comes to skin health, as emerging research continues to emphasise the profound connection between gut health and skin appearance. 

Beyond topical treatments and skincare routines, nurturing a healthy gut lays the foundation for vibrant, blemish-free skin. In this exploration, let’s delve into the steps to keep your gut healthy.

1. Get a microbiome test

In spite of the fact that certain symptoms, such as indigestion, mood swings, and skin diseases, may indicate imbalances in the gut, the exact causes can only be determined through testing.

At eternalbeing, we offer a series of tests, including a lab gut microbiome test that shows the types and amounts of microorganisms in the gut and provides knowledge about the overall state of your gut. We also offer advanced gut dysbiosis testing, leaky gut syndrome testing, parasite testing, and coeliac disease testing.

2. Test for food intolerance

Foods that your body is sensitive to cause an inflammatory response in your skin, resulting in chronic skin issues such as acne, eczema, and psoriasis. Food sensitivities are perhaps the easiest way to fix our diet’s effect on our skin. Most people, however, are unaware of their food sensitivities their whole lives. 

A food intolerance test identifies specific foods or ingredients that your body has difficulty digesting or absorbing, as well as whether you are really allergic to a food or just sensitive to it.

3. Eat more probiotics and prebiotics 

Probiotics and prebiotics help maintain the health of your gut. Probiotics are foods or supplements like yogurt and sauerkraut that contain live microorganisms that help maintain or improve the “good” bacteria. Prebiotics are typically high-fibre foods that act as food for human microflora and can improve the balance of the microorganisms. By consuming foods or supplements such as Sporegone or Cyto-Biotic Active you support your gut and skin health.

4. Reduce the intake of inflammation-causing foods

To optimise gut health, it’s crucial to reduce the consumption of inflammatory foods like alcohol, processed carbohydrates, gluten, and charred foods. Consistently consuming highly processed foods loaded with sugars and unhealthy fats devoid of nutrients not only dulls the skin’s appearance but also hampers collagen production and triggers inflammation throughout the body, exacerbating skin issues.

5. Opt for a diet rich in antioxidants and Omega 3

When it comes to promoting skin health, the focus lies in incorporating a diet abundant in antioxidants, amino acids, and collagen, complemented by the inclusion of healthy fats reminiscent of the Mediterranean diet. 

These nutrients are essential for the nourishment and revitalisation of our skin. Omega-3 fatty acids play a significant role in reducing inflammation and hydrating skin cells, particularly beneficial for conditions like eczema and psoriasis. Integrating fish into your diet three times a week, along with sources of omega-3 such as walnuts, flaxseed, hempseed, and other healthy fats like avocado and almonds, can contribute to healthier, more radiant skin.

6. Practice stress management

Stress can sometimes be the root cause of skin issues as it can disrupt the microbiome, causing inflammation that can manifest on the skin as acne, rosacea, psoriasis, and more.

Your body’s chemical response to stress makes your skin more sensitive and reactive. Additionally, stress can make skin problems harder to heal and can cause gut issues, which is why many people break out more when stressed.

Book a consultation with us

At eternalbeing, we are experts in gut health. Book your consultation now, and let us help you take control of your health. Contact us today to get started.

In our lives, we wear many hats, and each hat is filled with numerous responsibilities. As we run from one responsibility to the other, it can be difficult to meet every single dietary requirement, even if we try and maintain a balanced diet and regular exercise. Here’s where supplements come in. 

If you’re not sure what supplements are or whether you should take them, our complete supplements guide takes you on a journey towards a healthier body and mind. We provide all the information you need to make an informed decision on which supplements to take to achieve your health goals.

Why do I need supplements?

While a balanced diet is undoubtedly crucial, supplements can fill in the gaps by providing a convenient and effective way to ensure our bodies receive the vitamins, minerals, and other nutrients they need but do not get due to a number of reasons. So why are we not taking the nutrients we need?

Fast-paced living

It’s been over a century since supplements first became popular, just when the pace of life changed once and for good, and prepackaged food became our number one nutritional choice.

Today, there are countless ways to eat a full meal in under three minutes, such as breakfast bars and frozen dinners, so as not to waste a minute of our activities. Unfortunately, these quick and easy options lack nutritional value and may actually harm our well-being, energy, and mental health.

Food has lots its nutrients

In the modern day, studies have revealed that produce grown today is less nutritionally dense than produce grown in the past due to processing and soil conditions.

For instance, according to a 2004 US study important nutrients in garden crops were found to be up to 38% lower than they were in the middle of the 20th Century. 

Another example comes from a study carried out in the US and also by the UK Food Standards Agency, which indicated that magnesium levels in foods are declining alarmingly. That is to say, the oranges our grandparents ate probably contained more nutrients than the oranges we eat today. 

Unique nutritional needs

It’s not just that we eat less nutritious food than our ancestors did. Each one of us has unique needs, conditions, or stages in life, and there is an abundance of different supplements to cater for all those different requirements.

Probiotics, for example, can help balance gut bacteria during and after antibiotic treatment, while a Vitamin C supplement can help us refuel when we feel tired and can’t go on with the day’s tasks.

Finally, nutritional requirements change as we age, as our bodies change how they process food and require more nutritional support. People over 50 may need more vitamins and minerals than younger adults do. 

So, in summary, supplements were created to “supplement” the diet and help us increase the daily consumption of specific nutrients we cannot through our everyday meals to improve our health and well-being. If you have ever taken probiotics for your gut health, fish oil for your brain health, melatonin to sleep, or just a vitamin C pill to gain energy, then you have taken supplements.

What types of supplements are there?

First of all, let’s define what a supplement actually is. A dietary supplement can fall into a variety of different categories, including (but not limited to):

• Vitamins (multivitamins, vitamin D, B-complex vitamins)
• Minerals (zinc, iron)
• Botanicals/herbal supplements (turmeric, St. John’s wort)
• Amino acids (tryptophan, glutamine)
• Probiotics 
• Other nutrients (protein powders)

Supplements come in the form of a single tablet, capsule, powder or even a gummy and can contain both natural and synthetic ingredients. 

How do I choose the right supplements for me?

You should consult a healthcare professional to guide you before taking supplements. If you are feeling you need more energy, support your natural sleep patterns, or have just begun a new diet and think that you need support, it’s always best to book an appointment to discuss your dietary needs. 

Physical symptoms of nutritional deficiencies range from hair loss to constipation, so it can be difficult to diagnose a deficiency from these alone. A professional can assess your condition and guide you on whether you need supplements, which ones you should take, or whether you need a different treatment. 

What should I look for in a supplement in regard to ingredients and quality? 

The quality of supplements can vary. The government has standards for dietary supplements, but it does not regulate them the same way it regulates drugs. Make sure to always read the label of the product, especially if you have an allergy, and choose products that are third-party certified. 

Whenever you buy a supplement, be sure to watch out for claims that make bold statements – for example, if the supplement claims to help you build muscle or burn fat quickly, it might not be the case, as there are no magic formulas. So, only look for supplements from a reputable website, and be extra cautious when it comes to promises, no matter how appealing they may be.

How do I know if supplements are working?

The time it takes for a supplement to work depends on the type and dosage of the supplement and how deficient you are before taking it. Sometimes, it will only take a few minutes or hours to feel better. 

To determine if supplements work, you should get a blood test done to check your body’s levels of vitamins and minerals. You should also be able to tell if your supplement is working by whether any physical signs of nutrient deficiencies have disappeared.

Are there any risks of taking supplements?

A dietary supplement may contain ingredients that can have strong effects on the body, so it is important to be aware of the possibility of side effects and adverse reactions. You may experience problems if you:

• Overdose on some supplements
• Combine supplements
• Take supplements instead of medications
• Take the wrong supplements

It is possible for adverse events to range from less serious to life-threatening, and these can include rash, nausea, vomiting, fatigue, severe and persistent vomiting or diarrhoea, and severe joint pain.

This is why it’s important to check with a healthcare expert to determine whether you need supplements and ensure there are no potential interactions with your medications. For example, Vitamin K can reduce the effectiveness of blood thinners, while Gingko Biloba can increase blood thinning, and herbal supplements such as comfrey can damage your liver.

Remember, do not take a supplement’s claims from a celebrity or influencer at face value.  Daily, we are bombarded with messages about a variety of products, including dietary supplements. Tempting as it may be, it’s always best to do your research and check with your healthcare provider.

Book a consultation with us

We hope you enjoyed our comprehensive supplements guide. At eternalbeing, our team of experts is more than happy to guide you on the best supplements for your individual needs. Book your consultation now and let us help you take control of your health. From dietary supplements to innovative patches and advanced IV injections,  we can answer any questions you may have. Contact us today to get started.

Bloating is the sensation of having a full stomach, often accompanied by abdominal distension, that makes us all feel uncomfortable. If you’re worried that you are the only person who suffers from bloating and try to hide it, you shouldn’t. Bloating affects everyone at some point in their lives, so there’s no need to be ashamed. On the other hand, if what really worries you is how to stop bloating, we’ll explain everything in this blog post.

What are the common causes of bloating?

Bloating occurs when your stomach is full or stretched and is usually caused by too much gas in your digestive system, these are the most common reasons:

• You ate too much and too fast to digest properly. 
• You might have a specific food intolerance or gastrointestinal (GI) disease. 
• You have difficulties digesting particular carbohydrates (sugars) such as fructose and the carbs in wheat and beans.
• You may have small intestinal bacterial overgrowth (SIBO), which occurs when gut bacteria from the colon overflow into the small intestine.
• You may have. IBS and functional dyspepsia, which means that your body struggles more with digestion for unexplained reasons
• Yeast infection in the large intestine, this is more come than ever these days
• Constipation causes putrefaction and the gas caused from waste breaking down causes extra gas 
• Dehydration (this is the odd one) the less water you drink the more the body tries to hold on to it and can make some people look swollen. . 

How can you stop bloating?

Identify the root causes of bloating

What is causing your bloating? If you want to reduce bloating, then you need to identify correctly the causes.  Bloating is triggered by many dietary and lifestyle factors,  while in some cases, bloating may result from a medical condition. 

Bloating can be a symptom of inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis by irritable bowel syndrome (IBS), and even gynecological conditions, such as endometriosis and ovarian cysts. If bloating lasts for a few hours, it’s usually nothing to worry about, but if you’ve been feeling bloated for 3 weeks or more, you need to discuss the symptoms with your doctor.

Check for lactose intolerance 

A very common cause is lactose intolerance. People with this condition experience bloating, abdominal pain, flatulence, and belching when drinking and eating dairy products. If you suspect you are lactose intolerant, you need to take a lactose intolerance test to confirm the diagnosis and refer to a healthcare specialist to learn how you should change your diet and monitor your lactose intake.

Lactose intolerant people must eat dairy products with naturally lower levels of lactose, such as hard cheeses and yogurt, and even lactose-free and lactose-reduced milk and milk products. 

Limit foods that trigger bloating 

Foods play a major role in bloating, and there are certain foods that cause excess gas. The long list of foods includes but is not limited to broccoli, cauliflower, brussels sprouts, peas, apples, and pears, as well as wheat-based and fatty foods.  So you need to observe which foods are causing you the bloading and consider eliminating your daily intake.

Try foods and drinks that reduce bloating

Instead of consuming foods that trigger bloating, you can increase your intake of foods and drinks that help with constipation and excess gas, such as green tea, kombucha and turmeric.

You can also opt for a low FODMAP Diet. This diet avoids fermentable carbohydrates, which do not get absorbed and ferment in the colon. Meat, almond milk, rice, quinoa, oats, eggplant, potatoes, cucumbers, zucchini, grapes, oranges and pineapples are just a few of the produce you can add to your diet.

Make sure you’re taking probiotic supplements

Probiotics may help reduce bloating and other digestive symptoms by boosting the number and types of healthy bacteria in your gut. In turn, this may reduce bloating and other symptoms common to IBS. Probiotics can be found in foods such as yogurt, sauerkraut, kefir, and kimchi. Eating a probiotic-rich diet may improve your overall digestive health and reduce IBS symptoms.

Avoid swallowing too much air 

Aerophagia is a medical term used to describe swallowing too much air while eating, drinking, or even running. You may also have aerophagia if you have sleep apnea. The gas entering the stomach and digestive system is the leading cause of aerophagia.

Aerophagia symptoms can be reduced – and even eliminated – with a few lifestyle changes:

• Eating slowly in a relaxed environment
• Eating with your mouth closed
• Taking small bites and chewing food thoroughly
• Avoid chewing gum or drinking with a straw
• Focus on your breath and try breathing slowly and deeply
•  before taking another one
• Put the phone down, turn off the TV both of these have been shown to lower stomach acid and reducing the digestive effect

Exercise more

Exercising may reduce bloating by moving some of that built-up gas through your digestive system. So, as tempting as it may be to stay in bed after a large meal that leaves you feeling full and bloated, get up and walk! Exercises that strengthen the abdominal muscles are beneficial. So try a few yoga poses if you don’t want to go for a walk.

The bottom line

There are a number of factors that contribute to bloating, including diet, lifestyle, and health concerns. Working with a healthcare professional to identify the cause and make significant dietary changes is the best way to ensure that your nutritional needs are met. If you have any questions regarding gut health, do not hesitate to contact us.

Bloating FAQs

Can excessive stress cause bloating?

Stress may have worsened your symptoms lately if you’ve been under a lot more pressure than usual.  Your stomach and abdomen are deeply affected by anxiety, sleep loss and several other anxiety-related symptoms.

If stress is causing your bloating, you need to discuss this with a professional. However, there are a few things you can do to debloat your stomach today or prevent bloating, such as taking peppermint oil capsules, psyllium husks, herbal teas and magnesium.

Can you get unbloated in 5 minutes?

To get unbloated, you need to let trapped gas out. Try a 5-10 minute walk or other physical activity, such as yoga, which can get the bowels moving and help them release excess gas and stool. You can also practice diaphragmatic breathing to relax the muscles and expel gas. 

Is it normal to feel bloated every day?

Nearly everyone experiences a gassy feeling deep inside their abdomen now and then. Some people, however, suffer from chronic bloating, which is painful and ongoing. Experiencing constant bloating is not normal and may have many causes, so you should call your healthcare professional, especially if symptoms are accompanied by diarrhea, severe abdominal pain, bloody stools, unintended weight loss, chest discomfort, or loss of appetite. 

These could signal an underlying condition​, such as gut dysbiosis,  leaky gut syndrome, irritable bowel syndrome (IBS) , Candida overgrowth or Crohn’s disease. Visiting a healthcare professional can help diagnose and treat any underlying conditions and provide advice on managing symptoms.

and what you need to do to succeed…

January is the most popular month to start a diet and yet the most unsuccessful. Right after the holidays and with the New Year’s resolutions in mind, it is only natural that we all try to get back in shape after the indulgent feasts that temporarily diverted us from our regular eating habits. So, while we are determined to lose weight, why does a January diet fail?

3 reasons why your January diet fails

1. It’s the weather

Yes, the first and foremost reason why a January diet plan fails is the weather. We’re in the deepest, darkest winter. The cold is relentless, and we go for weeks without seeing the sun. Researchers believe that cold weather triggers a relic of evolution that’s meant to help us fatten up to survive harsh conditions. Studies have shown that even watching videos depicting winter cues elicits thoughts about energy-dense foods and survival.

Winter also affects the hormones that control hunger and appetite, including glucocorticoids, ghrelin, and leptin. The lack of sun and the change in our hormones are the main causes of seasonal affective disorder, which may lead us to crave food even more.

In light of all this, we need more energy and more vitality during winter. Even though salads may taste wonderful, they are not enough on their own as we will all feel the need for warmer comfort meals.

So winter is not the right time to try to confine our appetite and deprive our body of energy-rich comfort foods.

2. It’s the unrealistic expectations

 Most of us have realised the effects of festive eating even by the 2nd day of January, and we’re eager to rid ourselves of them. So what do we do? We pick some fad diet full of calorie restrictions and elimination of entire food groups, or we simply starve ourselves. Is it viable? The answer is no. We get frustrated and disappointed easily, and it’s a matter of time before giving up.

We’re quick to adopt these drastic measures in pursuit of rapid results, but the frustration and disappointment that follow are all too familiar, leading to a cycle of trying and failing. 

So this year, try not to panic and ditch fad diets for small changes and balanced nutrition that will help you reach your goals. Taking small steps and being consistent will be the key to achieving long-term success.

3. It’s the cost

The holiday season involves indulgence and social gatherings centred around food, which afterwards creates feelings of guilt or the desire to “make up for” as well to tighten the belt.  Savings after the holidays become a pressing reality, making it challenging to allocate extra funds for healthier, often more expensive, dietary choices.

Besides, January is a great time to find food discounts. A refrigerator stocked with delectable items can often be found among the remnants of New Year’s Eve sales. It seems inconceivable to leave these delicious treats out of our meals, making January a month filled with palatable indulgences that last well past the holiday season.

What you need to do for your January diet plan to succeed this year

If you feel the need to be healthier, don’t go all out for one of the extreme diets that abound at this time of year. Try to ease yourself into a more balanced routine. Instead of drastic changes, opt for small, manageable adjustments in dietary choices. Start by incorporating more seasonal fruits, vegetables, and whole grains into meals while gradually reducing processed foods and sugars. 

Don’t skip comfort food; you can make delicious warm soups that will make you feel energised. You can throw anything into a soup pot – greens, lentils, whole grains, and a lean protein, like chicken or tofu. This will help you avoid the shock to your system that sudden diet shifts often bring, making it easier to stick to healthier eating habits in the long run.

Moreover, as January progresses, use this time to prioritise self-care and listen to your body’s needs. Engage in exercises that you enjoy, be it yoga, walking, or dancing, and ensure you get enough restorative sleep. Do some detox and try a weight loss patch to support your efforts. Most importantly, prepare for spring and summer; when the weather is warmer, diet-friendly produce is more readily available. 

By focusing on self-care, maintaining a balanced diet, and gradually incorporating healthier habits, you set the stage for long-term success in achieving and sustaining a healthier lifestyle beyond January. 

As the new year begins, it’s common to feel the need to reset your health and well-being after weeks of festive feasting. Starting afresh, rejuvenating your system, and kickstarting a healthier lifestyle are all possible benefits of detoxifying your body.

January is a great time to help our bodies detox and give them a chance to rest and recover. Right after the festive seasons and the indulgence and right before spring, It’s time to think about removing toxins from your body.

In this guide, we’ll explore how to detox and focus on powerful methods—lymphatic drainage, deep cleanse colonics, and liver-cleansing colonic treatments—to help you detoxify after the winter indulgences.

What is detox and how does it work?

The body is exposed to a variety of toxic compounds, such as natural plant components, drugs, sugar, pesticides, phthalates, PCBs, dioxane, and particulate matter. As a result of these reactions, reactive oxygen species (ROS) are created, such as free radicals, peroxide, and superoxide, which damage cells, collagen, and DNA, leading to inflammation and aging.

As our major detox organ, the liver converts toxic substances into water-soluble derivatives that can be excreted in urine. Alternatively, some toxic substances are excreted in the feces by bile. Detox usually involves short-term dietary interventions and relaxation rituals to remove toxins.

How to detox 

Everyone has their own way of prioritising care and exploring change. This year you can try to rest more and even sleep in. Start your morning with a stretch and breathwork routine and a new hydrating day cream. Most importantly, make sure to enjoy some delicious, nourishing, seasonal food.  Here are our top recommendations on how to detox in January.

• Ensure you get enough sleep

The body’s natural detoxification system and health are supported by adequate quality sleep every night. In addition to reorganising and recharging your brain, rest also eliminates toxic waste byproducts accumulated throughout the day.

A study from the University of Rochester Medical Center revealed that the brain has a unique method of removing toxic waste through the lymphatic system. While asleep, this system raises its activity, allowing the brain to eliminate toxins, including harmful proteins linked to Alzheimer’s disease. During sleep, brain cells shrink approximately 60 per cent, allowing waste to be removed more efficiently. So this January, give it a try and sleep a little more.

If you’re seriously struggling to get a good night’s rest and can’t figure out why, consider creating a sleep routine. Your routine can include a consistent bedtime, avoiding screens before bed, and keeping your bedroom dark, quiet, and cool. You can also try using a Sleep Patch with herbal extracts and CBD to restore a healthy level of sleep quality at night.

• Prioritise exercise

We cannot stress enough the importance of exercising. Being physically active can improve your brain health, help manage weight, and reduce the risk of diseases. It also helps detox your body through sweating. Blood and lymph circulate through our bodies, allowing organs such as the lymph nodes and liver to function properly. In addition, exercise improves digestion, leading to better waste removal and healthier intestines.

Generally, any low-intensity aerobic exercise that increases the heart rate and causes heavier breathing is a recommended detox method as long as your breathing falls within the fat-burning zone. Try anything from walking and bike riding to dancing and swimming. Exercise should be enjoyed. Start slowly and build up gradually. Listen to your body and be mindful of any discomfort.

• Relax and manage your stress

During the holidays, stress tends to leave us for a while and return right after. Stress produces a constant surge of stress hormones flooding the body, as well as an increase in heart rate and blood pressure. As a result, stress can become toxic and lead to a variety of health problems.

People can get through stressful times more easily when stress is managed via mindfulness, loving self-care, and supportive relationships. Exercise, spend time with friends, take a mindful walk through the park or stay home and take a relaxing bath with detox salts.

• Indulge in a massage

Sometimes, all you need is a massage. The lymphatic system plays a vital role in immune function and detoxification.  Lymphatic drainage is a gentle massage technique designed to stimulate the lymphatic system, aiding in the removal of toxins and excess fluids from the body. This method can enhance circulation, reduce swelling, and promote a sense of well-being. Practitioners use light pressure and rhythmic movements to encourage lymph flow, assisting in removing waste products.

You can also indulge in a glass shell detox massage. After thorough consultation, your therapist will brush the body to stimulate the lymphatic system to increase drainage. A combination of hot and cold shells to massage the legs and stomach will shock the body into initiating weight loss and detox.

• Stay hydrated

Water helps us cleanse by forming urine, sweat, and stool. Sipping on warm water is deeply hydrating and helps relieve constipation, cleanse your digestive system and assist your lymphatic system by increasing fluid circulation and encouraging better waste removal. It is helpful to source pure spring water or filtered water, but is not absolutely necessary.

You can also try a detox smoothie. One of our favourites includes spinach, avocado, carrots, bananas, oranges, almonds and ginger. It’s a great source of vitamins A, B, C, and E, and it’s super tasty. You can also add Detox Husk Powder to your smoothie to increase fibre consumption, which is essential for healthy digestion.

• Reduce your intake of sugar and processed foods

Reducing your consumption of sugar and processed foods can significantly benefit your overall health. Research links high consumption of sugary and highly processed foods to obesity and other chronic diseases, which harm organs that play a crucial role in detoxification, such as your liver and kidneys.

Consuming less junk food will help your body’s detoxification system remain healthy. You can reduce your junk food consumption by replacing it with healthier options like fruits and vegetables. Opting for whole foods and seasonal produce not only provides essential nutrients but also helps regulate blood sugar levels and supports sustained energy throughout the day. Making conscious choices to limit sugar and processed foods can contribute to improved well-being and long-term vitality.

• Enjoy seasonal, nourishing food

As mentioned above you should stay away from processed foods and beverages with a high glycemic load, which are acid, inflammatory, and nutrient-poor. These “food-like substances” can burden the liver, causing it to work harder to process and eliminate them. Regular or excessive intake can create congestion in the body’s detoxification pathways, leaving you at a higher risk of developing chronic illness and disease.

Make sure to choose seasonal produce and eat organic produce, seafood that is responsibly caught, and grass-fed animal protein whenever possible. When you buy your food from the local Farmer’s Market, you’ll be less likely to be exposed to GMOs, hormones, antibiotics, synthetic pesticides, herbicides, and insecticides. By doing so, you reduce the strain on your liver.

• Cut alcohol

Reduce your consumption of alcohol, tobacco, and recreational drugs. Even though our bodies are capable of detoxifying small amounts of these, the intention is to allow our detox organs- liver, skin, lungs, and gut-a chance to catch up and recover.

It’s not always easy to withdraw from alcohol, and some foods can make you feel poorly during withdrawal as well. Within a few days, this should pass, and you may decide to do without these things permanently.

• Detox with an enema or colonic hydrotherapy

colonic hydrotherapy might sound scary, but on the contrary, they are rather therapeutic. Detoxification through colonic hydrotherapy or enemas involves the introduction of fluids into the colon to flush out toxins and waste materials from the body.

 Enemas typically use a smaller amount of fluid, usually water or a saline solution, while colonic hydrotherapy employs a larger volume of water for a deeper cleanse. Both methods aim to eliminate built-up fecal matter, purportedly promoting better digestion, increased energy, and improved overall health.

Embrace self-care, nourishment, and wellness

We hope you feel inspired to take some extra time to sleep, cook yourself a delicious meal, soak in the tub, and go for a walk. To detox, you don’t need any extreme diet or therapy; just try to be more in tune with your body. Our detox guide is not about deprivation is all about cleansing your body and mind. Take the first step to a healthier life. Incorporate these simple self-care rituals into your daily routine and reap the rewards.

If you’ve enjoyed this blog post and you want to learn more about remaining energised and healthy, we suggest visiting our blog section for more interesting stories. You can contact us with any questions you might have, and we’ll be happy to assist you.