Acid Reflux nearly Killed Me!!

For anyone who has read my story, you will know that in my mid to late 20’s Gaviscon was my best friend. I didn’t know what was going on and twice I ended up in hospital thinking I was getting a heart attack !!

Eventually as time went on, I was diagnosed with a hiatus hernia, gastritis, reflux. So it took me a long road to find out what were the things that aggravated it and what were the things that eased it. Obviously, the Guinness at the time that I was drinking wasn’t being kind to me, and I did persevere for awhile to see if I could get away with it!  My diet was poor in college and stress was high all the things to promote acid reflux.

My last scope 2 years ago, the gastroenterologist asked me who diagnosed with you with a hiatus hernia I cant see any, even though in my 20s and my 30s both showed one – I must have magical powers !

If this topic interests you then read the blog on my website.

So what is Acid Reflux ?

Acid reflux is the backflow of stomach contents into the oesophagus that can occur shortly after a meal or when lying down. This causes a burning sensation in the mid-chest ( HENCE THE HEART ATTACK FEELING). When food is consumed, your stomach secrete hydrochloric acid, so you can digest it. If the food returns back up your oesophagus, so does the stomach acid it contains, producing a burning sensation. 

Normally, acid reflux is prevented by the lower esophageal sphincter, a valve that is supposed to close tightly after you swallow food and it moves down the oesophagus into your stomach. When the lower esophageal sphincter doesn’t close, the stomach acid produced to digest your food can flow back up your esophagus. 

What are some of the causes ?

• Hiatus Hernia

• Obesity

• Helibacter Pylori

• Insufficient Stomach Acid

• Some Medications

• Maldigestion of carbohydrates.

What Can we do ?

1.     Relax

Stress can exacerbate almost every imbalance in your body, including heartburn. When you’re stressed, it directly affects your digestion due to the impact on your parasympathetic nervous system, and research shows a direct correlation between increased stress and increased symptoms of GERD

2.      Eat Smaller Portions

The more you eat, the more acid your stomach will need to produce to break down your food. If you tend to eat large meals, try eating smaller portions throughout the day to give your stomach th space it needs to digest your meals with a moderate amount of acid production. 

3.      Reduce Foods which aggravate it which are some of the following:

• Drinking too many caffeinated beverages, such as coffee, tea, cola. Avoid caffeine intake – caffeine relaxes the lower Oesophageal sphincter, which is the muscle at the bottom of the Oesophagus. When this muscle is relaxed, you’re more likely to have reflux of stomach contents into the Oesophagus. A little caffeine is probably okay, but multiple cups of coffee a day is too much.

• Milk Chocolate may also cause heartburn as it contains caffeine.

• Acidic foods: tomato based foods, peppers,

• Citrus fruits –oranges, grapefruit, lemons

• Spicy Foods

• Alcohol relaxes the lower Oesophageal sphincter and can increase reflux

These are just some of the foods which may be aggravating it for you. We are all different ,that’s why the individualised plans that I create for people work best.

You also need to create better habits :

• Slow down and chew your food.

• Don’t over consume fluids with meals.

• Stay upright for 3 hours after eating – this will allow your food to digest more completely and reduce the amount of reflux you have when you lay down
  
  

For the Nutritional and Wellbeing Programmes, we approach all angles to help ease the symptoms. This is done through foods, supplements, herbs and lifestyle techniques and changes. If you would like to find out more contact Jen on 0877605242 today.

Creating Lasting Healthy Habits

I know from working with clients that eating well and living well gets results fast. I can’t say specifically how it will show up for you, but it might be that your energy levels increase, you sleep better, your skin starts to glow – or even lose a few pounds. Your friends will wonder what your new regime is!

But healthy habits don’t just happen overnight. They need time and persistence. Studies have shown it takes time for a new habit to become the default choice.

Keep in mind the 3 / 6 / 36 rule:

• 3 weeks to break a habit.

• 6 weeks to create a new habit.

• 36 weeks for the new habit to become a default habit.

The good news is that, since habits are just a series of repetitive actions you practically do on autopilot, you can teach yourself – over time - to do something else instead.

The first job is to become aware of what needs to change. That might be too many snacks, not enough water, too much wine sneaking into the week. Instead of bowling in with ‘I need to change everything immediately’, often what can help is by making a micro-commitment. This is a healthy commitment so tiny that you literally cannot fail at doing it. Like drinking three glasses of water or having an extra two veggies at dinner. Just start with one thing and repeat over and over. These micro-commitments, although small, have a huge impact over time because of psychology.

The way the brain works is it loves winning at this one thing, and that encourages you to make another micro-commitment, and then another. Do you notice how quickly time goes by? In a few months, by stealth, you will have built up a bank of successes that will move your health forward. Breaking the bigger, really ingrained habits and having them release their grip on you takes time, persistence, and the accountability to change.

If you need some help, you know where I am.

Recipes Made Easy: Overnight Oats

Oats are such a versatile food and can help you to feel fuller for longer as they provide slow releasing carbohydrate. You can mix and match toppings and fillings to ensure that you get a good balance of healthy fats, protein and at least a portion of fruit to set you up for the day.

Serves 1

Ingredients

BASE: (40g) oats (or) quinoa flakes (or) buckwheat flakes

LIQUID:  (150ml) Unsweetened almond milk (or) hemp milk (or) coconut milk

PROTEIN:  (1 tbsp) pea protein powder (or) (1 tbsp) almond butter (or) (20g) chopped nuts

SEEDS: (1 tbsp) sesame seeds (or) flaxseeds (or) pumpkin seeds (or) sunflower seeds

SPICES: (½ tsp) ground cinnamon (or) (½ tsp) ground ginger (optional)

TOPPINGS: 1 handful frozen/fresh berries (and/or) 1 chopped apple/pear/peach/nectarine (and/or) 2 chopped plums/apricot

Method

Choose an item from each category and mix all the ingredients thoroughly. Top with your choice of topping, put in the fridge overnight, and it’s ready for you first thing in the morning!

Essential Oils for Sleep

Having trouble falling asleep and staying asleep is a prevalent issue; It’s likely that 33% of us are not  getting the recommended amount of sleep per night. While some might be tempted to excuse away their lack of sleep, depriving your body of sleep has a broad range of negative impacts on your body. There are a variety of reasons for this, including a higher-stress modern society, electronics, and an increase in sleep related problems. There are many sleep aids on the market that promise to alleviate this issue, but many methods have unwanted side effects. One huge benefit of essential oils includes the impact they can have on sleep in a natural, balanced way.

Keep reading to learn how to use essential oils for sleep. 

Calming Essential Oils

Many essential oils for sleep have calming benefits. Essential oils like Lavender and Bergamot are rich in linalool and linalyl acetate; both compounds have well-known relaxing properties. These oils can be diffused aromatically in the bedroom to create a peaceful environment before bed. Or simply please 2 drops in the hands, rub together and inhale. Avoid any contact with the eyes. They can also be taken internally to calm the nervous system, promote relaxation, and lead to a restful sleep.* You can add two to four drops of Lavender or Bergamot essential oil to herbal teas like chamomile or Lemongrass about 30 minutes before going to bed. Alternately, when you’re not in the mood for a warm drink, simply add two to four drops of Lavender into an empty capsule and swallow.

Aromatic Use:

1. Use in a Diffuser: This involves adding 3-4 drops of Essential Oil to a diffuser full of water and diffusing for 2-4 hours.

2. Inhalation - Simply please 2 drops in the hands, rub together and inhale.
   

Aside from Lavender and Bergamot, many oils can be diffused to help create the soothing environment you need to fall asleep. 

• doTERRA Balance®

• doTERRA Serenity®

• Roman Chamomile

• Frankincense 

• Copaiba

• Melissa

• Sandalwood

• Clary Sage

• doTERRA Air® (to discourage snoring)

Some essential oils for sleep need to be taken internally for their benefits. Petitgrain, Vetiver, and Roman Chamomile all can be taken internally to help soothe your body and prepare for sleep.*

doTERRA Serenity™ Restful Complex Softgels

To relieve occasional sleeplessness, take doTERRA Serenity Softgels.* The softgel contains a combination of Lavender essential oil, L-theanine (an amino acid found in green tea), and plant extracts including lemon balm, passionflower, and German chamomile. Multiple studies show the benefits of all the ingredients on improving your sleep.*L-theanine specifically has been shown to improve sleep efficiency which refers to the amount of time you are actually asleep. It also improves sleep latency, or the amount of time it takes you to fall asleep once the lights are off. Both are important to healthy sleep as those who are able to fall asleep faster are usually more likely to have efficient sleep.

More Tips to Help You Sleep

Eat Well. Avoid high-carbohydrate foods which flood the muscles with glucose, causing involuntary muscle movements during sleep, and disruption. When you get the night-time munchies, it often means that your body is tired, so it may just be time to head for bed. Otherwise, try snacking on some nuts. Nuts provide protein and fat, which are not only satisfying, but are slowly digested, which can provide a calm sleep. They are also rich in magnesium, a mineral that helps to calm the nervous system.

Exercise at the right time, or do the right type of exercise. Getting plenty of exercise keeps our weight in check, but it can also help with sleep. The downside is that exercising too close to bedtime ramps up metabolism and body temperature and can make it difficult to fall asleep. If you prefer working out at night, try to keep your workout in the evening at least three or four hours away from bedtime. Or, change up the exercise you do—stretching and yoga are perfect to soothe the mind and unwind.

Get into a routine. Try to maintain a regular sleep schedule, going to bed at the same time and waking up at the same time. Creating this rhythm helps regulate your body’s internal clock and may help you sleep better.

Avoid bright light and electronics. Remove all electronics from the bedroom, including televisions, computers, and other electronic devices. Try to avoid bright light at least an hour before going to bed. Darkness will help your body begin producing melatonin, a hormone that naturally regulates sleep.

Create a haven for sleep. Put to use the various essential oils for sleep. Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot, nor too cold. Your bed and pillows should be supportive, yet comfortable. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading or taking a warm bath.

For a brief introduction to these and many other Essential Oils, join one of or free webinars. Select your preferred date at the following link: https://www.everydaynfw.com/learn-essential-oils-doterra

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

7 Best Essential Oils for Calming Anxious Feelings

Among the countless benefits of essential oils, one of their most appealing attributes is that they can be used to create a calming atmosphere and promote feelings of peace and harmony. When you have had a long, stressful day, or when you want to combat anxious feelings, calming essential oils provide a quick, natural way for you to create a calm environment that will put you at ease. Keep reading to discover some of the most calming essential oils and how to use them.

Lavender

Lavender oil is known as one of the most calming essential oils because it has significant calming and relaxing properties when used aromatically, topically, and internally.* Lavender oil is a popular choice for promoting an atmosphere that is conducive to a good night of sleep.

● Take Lavender internally to reduce anxious feelings.*

● Diffuse Lavender in the bedroom to relax before bed and prepare for a restful night of sleep.

● Add a few drops of Lavender to a warm bath after a long, stressful day to help ease tense feelings.

Bergamot

Bergamot is known to have both calming and uplifting properties. When stress levels or tensions are high, Bergamot oil provides a wonderful way to promote a calming atmosphere, while simultaneously encouraging uplifting feelings.

● Diffuse Bergamot at your desk or in your home office to help with high levels of stress or tension.

● Promote a sense of calm and harmony by applying Bergamot to the feet before bedtime.

● Combine Bergamot with doTERRA Fractionated Coconut Oil for a relaxing topical massage at home.

Clary Sage

The chemical profile of Clary Sage oil makes it one of the most relaxing, soothing, and balancing essential oils. Today, Clary Sage essential oil can be highly useful for promoting feelings of relaxation and calm.

● Combine a few drops of Clary Sage oil with water in a spray bottle to spray over your pillow before going to bed for a restful sleep.

● Diffuse Clary Sage at the end of a long day to help promote feelings of calmness and relaxation.

● When you need a quick and simple way to relax, apply Clary Sage oil topically to the pulse points (neck and wrists) to help create a sense of calm.

Roman Chamomile

Not only is Roman Chamomile oil known to have calming effects on the skin, mind, and body, but it has a sweet, floral aroma as well.* You may be familiar with the use of Chamomile for teas, however, the uses for Roman Chamomile oil reach far beyond beverages.

● Add one or two drops of Roman Chamomile oil your herbal tea to help soothe the body and mind.*

● Apply Roman Chamomile to the chest over the heart for feelings of well-being.

● When you find yourself in a bad mood, diffuse Roman Chamomile oil to help soothe feelings of anger and irritability.

Ylang Ylang

Derived from yellow, star-shaped flowers found on the tropical Ylang Ylang tree, Ylang Ylang oil has several impressive qualities—including its ability to uplift the mood while also having a calming effect. The sweet and spicy floral aroma of Ylang Ylang oil has been known to lessen feelings of stress and tension, while simultaneously promoting a positive outlook.

● Combine a few drops of Ylang Ylang oil with Epsom salts and place in a warm bath to promote relaxation.

● Apply Ylang Ylang to the back of the neck for a calming, uplifting effect.

● Rub Ylang Ylang oil on the wrists for a natural perfume that will give off a soothing and calming aroma throughout the day.

Petitgrain

The fresh, floral aroma of Petitgrain oil provides calming and relaxing benefits that can help to ease feelings of stress. In addition to calming feelings of stress and tension, Petitgrain oil can also be useful at bedtime when you want to create a serene environment for restful sleep.

● Take Petitgrain internally to help ease feelings of tension and help calm the nervous system.*

● In the middle of a stressful day, diffuse Petitgrain oil to promote feelings of calmness.

● Spray a few drops of Petitgrain oil and other calming essential oils like Lavender or Bergamot over your pillows and bedding before sleep to promote feelings of relaxation.

Vetiver

Vetiver oil is known for its grounding, calming effect on the emotions, and for its calming nature. Vetiver Oil has the ability to promote grounded, calm feelings after a busy or frazzled day.

● After a difficult day, massage Vetiver oil into the neck and feet to promote feelings of calm.

● Diffuse with other calming essential oils to help calm emotions and lessen stress.

● When you need to calm your emotions, place a drop of Vetiver in the hands, rub the palms together, and inhale the aroma.

For a brief introduction to these and many other Essential Oils, join one of or free webinars. Select your preferred date at the following link: https://www.everydaynfw.com/learn-essential-oils- doterra

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Using Essential Oils for Calming Effects on Children

Whether you are in the middle of your grocery shopping, the living room, or dropping your kid off at school, meltdowns are something that every parent dreads. Sometimes meltdowns come from a lack of sleep, other times your child might just feel overwhelmed, and oftentimes there is no explanation for it at all, but unfortunately, meltdowns do happen. 

As a parent, you probably have a few go-to solutions for when a meltdown strikes. Maybe you hurry and grab your child’s favourite blanket, or you offer up some candy you have stowed away in your purse. In addition to your tried-and-true methods for calming your child down, essential oils can be a very useful tool for creating a soothing, relaxed environment—for both children and adults. 

If frequent meltdowns make you worry about going out in public or have you dreading bedtime or homework time, you can use essential oils to help create a calm, focused environment to help your child feel collected and stress free. 

Wondering how to calm down a child using essential oils? Try one or both of these incredible essential oil blends—designed just for children!

Calmer® Restful Blend

If your kids tend to get wound up or emotional around bedtime, it can make every night feel like a wrestling match instead of the calm, quiet time of day that it should be. The Calmer Restful Blend uses the soothing properties of Lavender, Cananga, Buddha Wood, and Roman Chamomile to help promote feelings of relaxation while reducing occasional feelings of stress. 

On days when emotions are running high in your house, you can use Calmer to provide soothing and relaxing feelings that help to create a restful atmosphere conducive to sleep. 

How to use the doTERRA Calmer Blend

• Before bed, roll Calmer on your child’s chest and back of the neck to promote a restful and calm sleep. 

• Try applying Calmer to your child’s wrists at the end of the day to help diminish worry and quiet restlessness. 

• If your child is having trouble calming down, apply Calmer to the bottoms of their feet at bedtime to help them unwind before going to sleep. 

Thinker® Focus Blend

Another unique blend designed just for children, the Thinker Focus Blend can help to reduce feelings of mental stress when your child feels distracted or overwhelmed. Oftentimes, the key to bouncing back after a meltdown (or avoiding a meltdown altogether) is getting your child to focus on something other than their frustrating or overwhelming feelings. 

Channelling a child’s energy can help them to process their emotions. The Thinker Blend is designed to help create a sense of alertness and clarity, while helping to reduce feelings of mental stress. 

As you help your child eliminate distractions, focus on the task at hand, and reduce mental stress, they will be able to concentrate. This creates a supportive and positive environment for enhanced creativity and focus. 

How to use the doTERRA Thinker Blend

• Roll Thinker on your child’s wrists or hands and have them inhale deeply to promote a sense of clarity and alertness. 

• When your child is experiencing feelings of sadness or stress, help them apply Thinker to uplift their mood. 

• If your child is feeling overwhelmed or frustrated at school or during homework time, have them keep a bottle of Thinker in their backpack so they can use it to help support creativity and instil feelings of clarity.

For a brief introduction to these and many other Essential Oils, join one of or free webinars. Select your preferred date at the following link: https://www.everydaynfw.com/learn-essential-oils-doterra