Can you build up sleep pressure?

Good quality sleep means that we can build up enough pressure to induce sleep. It is part of the equation with your circadian rhythm. If you are finding it difficult to get to sleep and stay asleep it may be that you haven’t build up enough sleep pressure.

What stops you building pressure to sleep? The major areas that you can influence are chronic pain, blue light, and stress. Age and genetics also play a part but these factors are less influenceable.

Chronic Pain affects your ability to get to sleep and stay asleep. Lack of sleep can also increase the risk that you develop a chronic pain condition. There are a number of natural medicine options in pain management however it will depend on what medications you are taking. Generally these conditions will be helped by regular gentle movement. Supplements which can be helpful include high strength fish oils, curcumin and PEA.

It can also be helpful to manage chronic pain with regular bodywork such as osteopathy or massage. If you are very sensitive it can be worthwhile to look at gentle treatments such as craniosacral therapy or lymphatic massage.

Most people seem to know that they shouldn’t use devices in bed but don’t necessarily realise that using the devices for up to 3 hours before bed may affect their sleep. How does it do that? At night the body increases its production of melatonin, this helps activate and maintain sleep. The blue light emitted by your device signals the brain that it is still daytime and can delay production of melatonin for 1-3 hours. Ideally stop using your phone or other device at least 1-2 hours before bed. Watching TV from a distance of up to 2 metres and looking away every 20 minutes can be a good way to reduce the impact.

Some non- pharmaceutical options for blue light exposure include wearing anber reading lenses two hours before bed which improved sleep quality after just a week. Getting morning sunlight has also been shown to be helpful in resetting the circadian rhythm. the nutrient lutein and Zeaxanthin assist in filtering blue light. These nutrients are found in green leafy vegetables and egg yolks.

Stress is of course another big area for interrupting sleep. Chronic long term stress elevates cortisol and can result in the pattern of early morning waking (4-5) and difficulty getting back to sleep. Stressors are different for different people but two of the most common concerns at the moment are unrewarding jobs and anxiety about health. Generally being in a job where your efforts are not rewarded can be a source of ongoing stress.

There are a number of stressors which result in a job being perceived as unrewarding and surprisingly its not about dollars for many people. A British study by Micheal Marmot found that cardiovascular risk as a marker for stress was not highest amongst those at the top but actually lower. It actually correlated with the amount of control that people had over their work and working environment. It is essential to build in processes that allow people flexibility in their work and increase their control as well as avoiding micro management. If you are in an environment where your work is subject to rigid control and micro management it can be worthwhile looking at whether changes can be made.

The second area of anxiety for many people is anxiety about health and this can be particularly acute when a “pandemic” is declared. Worse still with the media constantly triggering you with daily corona counting it can be difficult to stay calm. If this is affecting you generally staying off social media and looking at some routines to calm your brain such as meditation can be helpful. There are a couple of useful apps in this regards including Calm and my current favourite Gaia, which has a range of meditations as well as yoga classes. Still its ideal to do this a couple of hours before bed and avoid screen time before bed as recommended.

The other way to reduce your anxiety about health is to ensure all your regular health checks are up to date and there is no physical reason for the anxiety. For some people who may be prediabetic or insulin resistant difficulties with blood sugar can result in problems with sleep. It can be a good idea to not only get a fasting blood glucose test done annually but also consider whether a more comprehensive test like a 2 hour glucose tolerance test may provide more insight. Frequently in clinic the problems are early stage and occurring at the one to two hour mark.

Reducing caffeine intake and incorporating some carminative herbs can also be useful and you could substitute some calming chamomile tea or peppermint tea as an alternative. These teas before bed could assist in improving sleep pressure.

For more information about sleep have a look at 6 Sleep Myths Debunked .

Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. If you would like more help with identifying the causes of your poor quality sleep and modifying them you can book in for appointments on 02 8084 0081.

Upskilling and recharging

Spending time at home gives you the opportunity to try things that you may have been wanting to try but may never had the time.  One of my goals is to meditate daily and work my way through all the webinars I signed up for but never got the time to watch. Below are a few ideas to keep you occupied over the next few weeks whilst nurturing mind, body & spirit.

Take an Online course

There are lots of online courses available to cater for every need. TAFE NSW is currently offering 21 courses free of charge.  These range from business administration through to e marketing and are aimed at upgrading skills and giving a qualification which can be used to get back into the workplace.  Further information can be found at Tafe NSW Fee Free Courses .

Coursera offers a range of courses from business and universities, some of which are free.  These are mainly IT and technology based.

Khan academy offers short videos on a range of subjects from mathematics, science through to history.  These are informative and very easy to follow.

Udemy also offers a wide range of short courses free of charge.

Exercise

Staying physically active is important not only for cardiovascular health but also for flexibility.  If you are not used to exercise, then it is important to start with postural exercise to prevent injury.  If you use Instagram then #Move U have some good stability demonstrations.  If you are looking for classes then the Les Mills app is great for classes ranging from Bodypump through to Bodyjam which is a dance type class. F45 in Mona Vale are live streaming HITT classes but do require a membership.  Conny Pulvermacher is livestreaming Yoga classes from The Yoga Room at St Ives have a look at the timetable and see what works for you.

Get Google Arts and Culture

Google arts and Culture, allows you to take virtual tours of some of the top museums, galleries and theatres of the world.  So whether you want to visit  the Natural History museum in London or the teatro bibiena then try Arts and Culture google.

Meditate

Life at the moment can leave many of us feeling stressed, anxious and overwhelmed not knowing what the future will bring.  Meditation and mindfulness apps can help aid in relieving some of these feelings.  Puregym gives a good summary of some of the more popular mindfulness apps. My personal favourite is Gaia which offers you the option to choose the length as well so I have a favourite 12 minute meditation.

Ferment

Fermented foods are great for gut health and general wellbeing, but can be quite expensive.  They include Kombucha, Sauerkraut, Kimchi, Kefir and a whole range more.  Each different type of ferment has a different array of friendly bacteria.  Once you get the hang of them they are very simple to create and quite addictive to make.  If you would like to know more then Holly Davis has written a beautiful book called Ferment.  She also has some beautiful recipes on her website .

Learn a language

There are a number of free online language courses available so if you have ever thought you would like to expand your lingual skills try these websites.

French http://www.bbc.co.uk/languages/french/

Spanish http://www.bbc.co.uk/languages/spanish/

Italian http://www.bbc.co.uk/languages/italian/

Go to the Theatre

Whilst we can’t travel overseas one advantage of the current situation is that theatres are opening up production libraries to enable us to have the experience from the comfort of home. Time Out has produced a list of productions with streaming options in New York and London and Sadler Wells dance company is offering a range of shows free online as well .

Christine Pope is a naturopath and nutritionist based at Elemental Health at St Ives. You can make appointments for an online consultation currently but she will be back in her clinic at St Ives from 1 May.

Greening Christmas

XmasThis year think about reducing your footprint and making Christmas a little greener. Here are a few suggestions from fellow Naturopaths for you this year.

  1. Brown Paper Packages – most gift wrapping can’t be recycled so this year use brown paper and some fun stamps or fir sprigs to create an attractive Xmas wrapping. Brown paper is also highly cost effective at $10 for 30m at Officeworx.
  2. Kris Kringle – avoid buying lots of gifts which may end up in landfill and consider doing a Kris Kringle where everyone draws a name and buys one gift for the person on the list. The best thing about a Kris Kringle is that it saves hours of driving around looking for gifts as well.
  3. Gift of expertise – is there something you make or bake really well? Consider making some delicious chutney, jam or fermented vegetables in bulk and giving them at Christmas. Berries are in abundance at this time of year so its perfect for making jam. My husband’s Scottish grandmother made the most amazing shortbread and every year she would bulk buy butter when it was on sale to prepare her shortbread at Christmas. It’s still the best shortbread I can remember eating.
  4. Buy a real tree it has already sequestered some carbon. It is recyclable and in some countries now they run pickup programs to turn them into mulch for parks. Better still support your local Scouts group who often organise a Christmas tree sale as a way of fundraising for their activities. Check out scouts.com.au for details.
  5. Go Local First – cut down on the driving and support local businesses. Its also easier to drive to your local shops and pick up all your Christmas food at one time. Have a look at the @golocalfirst campaign on Instagram and Facebook for inspiration as to local or Australian owned businesses you can support this year. Great gift options could include Australian bush flower themed gifts from local supplier Bell Art or vouchers from local businesses that have had lockdowns like your local massage practitioner or beautician.
  6. Share the load – if friends or family are running an event offer to bring something like a dip and vegetable platter to help with the catering. That way you have a healthy option to eat and you take a load off your host or hostess. If you are the host for Christmas day ask family members to bring along part of the meal. Its a lot easier if everyone contributes and it reduces the stress on the host considerably.
  7. Presence is presents – catch up with friends for a cuppa at a local cafe and spend time with them. Maybe put the phone on silent for an hour too unless you need it for pictures of the kids or to Instagram the meal.
  8. Regiftmas – if you do end up with a number of presents that aren’t really you consider organising regiftmas. Everyone brings a gift they won’t use and puts it in the middle. Each person takes it in turn to “steal” a gift someone else has received or unwrap another present themselves. Alternatively look at giving them to a local charity. Women’s refuges are often happy to receive new toiletries and local charities often appreciate clean unworn clothing.

Christine is a Naturopath based at Elemental Health St Ives and available for appointments on Tuesday and Wednesday if you need help managing Christmas stress on 02 8084 0081 .

Six sleep myths debunked

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Sometimes I think we are dealing with an epidemic of insomnia. The number of people that I see who have problems falling asleep or staying asleep is concerning. Recently I was fortunate enough to go to a seminar by a Sleep Physician which looked at all the research on sleep and I was surprised to find that some of my beliefs around sleep had in fact no basis in reality whereas other areas were more critical than I thought. Let’s start with some of the myths that originated from the Puritans.

  1. 16 hours awake, 8 hours asleep. This myth originates from a time of the Puritanical work ethic but is the root belief that we need 8 hours of sleep is derived from this time period.
  2. Sleep before midnight is more valuable – well actually no if you are a night owl trying to get to sleep earlier may result in more stress and less valuable sleep than if you work with your natural time clock. Going to bed at twelve and waking at eight may be a much better fit for you and result in better energy through the day. However if you need to get up early on a regular basis you may need to wind bedtime back to an earlier time to operate effectively.
  3. Waking is not normal. Actually the evidence shows we start with a deeper sleep cycle that gets progressively lighter and we usually experience up to 4 of these a night. For women over fifty it is normal to have the cycle peak and result in waking at least two to four times a night. Being stressed about waking will probably extend the period between cycles.
  4. Screens affect sleep . I have always told people that screens in the bedroom are not a healthy option either for their relationships or their sleep patterns. Turns out that it is partially right. TV screens at a distance are actually much less problematic than devices close up, largely due to the blue light of the devices. This blue light triggers wakefulness and can affect sleep adversely. Also the noises that most phone make even on silent can interrupt sleep.
  5. Eating impacts sleep but primarily if it represents a change in routine. Eating dinner at eight or nine isn’t a problem as long as its your regular option. The body will produce digestive enzymes in accordance with your regular routine. Its only when you change your routine that it may impact your sleep.
  6. Wake up refreshed actually less than 3% of people wake up like that. For most of us it takes two hours to get to 80% of your cognitive ability. Give yourself time to wake up in the morning before kicking into work mode.

For a lot more useful information about sleep check out the website sleephub.com for a variety of podcasts and other resources. Lets hope in future you wake up more like this.

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Hopefully after reviewing these myths and making a few changes you will start to feel as though you are having better quality sleep. If not make an appointment to see me and see how we can work on the causes of poor quality sleep. Appointments can be made on 8084 0081 or online at the website

Menopause could be a report card

shutterstock_258522395One of the myths about menopause is that symptoms are related to a deficiency of hormones, either estrogen or progesterone. Yet if that was the case why wouldn’t all women get these symptoms ? My favourite assessment of menopause is that its a “report card” on the last 10 years. That’s great if you have been doing all the right things but it can be problematic if you live in a big city, work full time with kids or have dealt with a  lot of stress.

Generally in practice the consistent triggers for menopausal havoc are adrenal fatigue, toxicity, dysbiosis (gut dysfunction), hormonal imbalance, excess weight and inflammation. In the more difficult cases it can be a combination of these factors and that’s why its important to ensure you review all these areas in your initial case taking and think about which areas you need to prioritise.

So how do you decide what’s contributing to your symptoms ?

  1. Adrenal Fatigue – also known as I am a full time carer, full time worker and full time nanny/housekeeper (also known as Mum) or combination of some or all of the above. Stress initially raises adrenaline to prepare us for fight or flight. Longer term it results in elevated cortisol which may result in fluid retention and weight gain.
  2. Dysbiosis or gut dysfunction – if your gut isn’t working properly its hard to digest the nutrients you need and also support your liver to detoxify effectively. This will result in hormone imbalance particularly through peri-menopause when the liver is already working harder to detoxify hormones. Signs of gut dysfunction could include flatulence, bloating or reflux. Treatment will often involve identifying and removing food intolerances whilst supporting digestive function to reduce reactivity.
  3. Toxicity – two big areas areas are Heavy Metals or Endocrine Disruptors which can be a little tricky to determine but think lots of plastics or old fillings (usually amalgams contain mercury and silver). Switch over to glass or BPA free plastic as much as possible to reduce your exposure to endocrine disruptors. Also look at your cosmetics and skin care products to ensure you are minimising your exposure to chemicals and reducing the burden on the liver. One problem with toxicity is that it makes it harder to lose weight as the body will push these toxins into fat and will resist releasing it to protect you.
  4. Inflammation can be due to carrying excess body fat but can also be due to chronic injuries which trigger constant inflammation in the body. Anti-inflammatory supplements such as fish oil and tumeric can be helpful but exercise has an important role to play here in reducing inflammation as well. Just make sure its not aggravating an existing injury and consider whether you may need more support such as in acqua aerobics in the pool for example which can take pressure off joints.
  5. Hormonal Imbalance for some women hormones will be imbalanced because of some of the reasons listed above however there are some good herbal and homeopathic options available which can help. The most widely used herbal medicine is probably Vitex or Agnes Castus which can assist women with menopausal symptoms. Usually with herbal medicine and certainly with homeopathic medicines it is preferable to prescribe based on the client’s specific symptoms. In the last few months I have found clients have had relief from symptoms with Glonoine, Sepia and Sulphur homeopathically, its never one size fits all . A 2008 study of 438 women with hot flushes showed a significant improvement in symptoms for 90% of women in the trial (1).

Christine Pope is a Naturopath and Nutritionist based at Elemental Health at St Ives. Appointments can be made on 8084 0081 or online at the website

 

 

(1) Treating Hot Flushes in Menopausal Women – an observational study accessed at https://www.ncbi.nlm.nih.gov/pubmed/18194760

Is it time to recharge the batteries?

Taking a week out in the sun in Winter is an ideal way to recharge the batteries. Last year I went to Fiji for a week with the family and it made such a difference to have a mid year break. The question is how do you keep the batteries charged when you get back?

Think about incorporating some of the relaxing rituals from your holiday into your life on your return or use it as a chance to start eating better. Some useful options to consider could be:

  1. Daily walks – one thing you tend to do as a tourist is walk, often quite a lot more than you would normally. So once you have started why not keep it up. Walking along the beach is always relaxing and incorporating a weekly beach or bayside walk is ideal. The great thing about walking is you don’t need a lot of equipment and you can always walk to a coffee bar for a convenient top up.
  2. Being in nature – barefoot on the beach or on your back lawn. Walking the Corso in Manly is a great way to pick up your mood. Spending some time in nature each day really helps us stay grounded.
  3. Massage or other bodywork – incorporate this into your weekly or monthly schedule to help maintain your self and calm your cortisol. The village adjoining the resort in Fiji offered a one hour massage for about $30 Australian. Easier to afford at this price but with health funds rebating up to $30 for a treatment it could be a good way to add some self care on a regular basis. My clinic at St Ives has three excellent massage therapists offering lymphatic, craniosacral or remedial massage.
  4. Add greens to your diet. Again something simple and relatively easy to incorporate that will give you long term benefits. My breakfast in Fiji included sautéed okra and spinach, both locally grown so they were really tasty. Try adding spinach to your breakfast omelette or a salad at lunch.
  5. Eat seasonally it’s often cheaper and the food is usually in peak condition. The imperfect pick section in Harris Farm is usually a good indicator of what’s fresh , seasonal and well priced. At the moment lots of root vegetables and cauliflower as well as citrus and apples and pears.
  6. Hydrate ! If you can’t find someone to open a coconut for you at least drain the water bottle by lunch. We loved being able to enjoy the coconut water from a freshly opened coconut and then ate the young flesh from inside. Good hydration and good fats!

Christine Pope is an experienced naturopath based at Elemental Health St Ives. Appointments can be made on 8084 0081 or online at the Elemental website .

8 strategies for stressed parents

shutterstock_19655527As a working parent with two children I know how stressful the juggle can be with work, finances, activities and parenting not to mention finding time with your partner. How do you make it a bit easier on yourself ? Steve Biddulph recommends making a 5% change so I have made a few suggestions on some good starting points.

Childcare is a cost of working – get the best you can afford

For many parents the cost of childcare for a young child makes them wonder why they are returning to work (Its for your sanity/mortgage payments/contact with other adults). Whilst the ideal may be a full time nanny its just not affordable for everyone, so think about what it may look like. Maybe a combination of long day care, a regular sitter for after work functions or other commitments and hopefully some helpful grandparents. Just remember planning is critical so you aren’t in a constant panic. Finding a regular sitter or two, who is available on short notice, can be a real god send.

Just remember they will only be in long day care for a few years, then you have the joy of navigating lengthy school holidays and after school care. You still need to think about a budget for childcare even when they are at school its just going to be lumpier. School holiday camps such as YMCA and Crusader Camps can be a good way to occupy a week but the costs will add up.

Trade off $$$ for annual leave

The other option can be to trade for additional leave to cover some of the school holidays, many employers are now offering this option or you may be able to negotiate an extra week or two in lieu of a pay rise. Given the ratio of 12 weeks school holidays to four weeks paid leave this can be really helpful.

Outsource as much as possible

Cooking , cleaning , shopping, washing and ironing – what ever you don’t enjoy doing think about outsourcing. Personally I think a cleaner is essential for any working parent. After a full day at work coming home and starting to clean is just exhausting. It also reduces the volume of arguments about cleaning on the home front which is another plus.

shutterstock_51065257Reduce scheduled activities

So many parents are shuttling kids from activity to activity after school with no downtime. Why? Do they really need to speak Mandarin, be coached in maths, play two sports and the piano? Schedule play dates with their friends and help them build social skills. Or just limit to a couple of things they really want to do – whether its football and drama or dance and tennis. Better still many schools offer activities as part of the after school program so make it easier by having them at the same venue and fill any gaps with after school care.

Involve kids in food preparation

The best time to have a chat with your kids about what’s happening is when they are a little distracted. Getting kids to peel carrots or chop up a few vegetables can be a good time for them to tell you about their day or chat when something is worrying them. Often they will also try new foods when they have been involved in the preparation. My kids went to a Montessori kindergarden and used knives from Age 3. Frankly I found it terrifying initially but they did develop skills quite quickly.

Tear up those parenting books (and blogs)

The first year I was home with young children, another colleague and I agreed that the parenting books were driving us insane and making us feel inadequate. So we agreed to just rip out the chapters that irritated us. There wasn’t much left. Its a bit like that with social media now, the pressure to rear these perfect children who always behave in public and have perfect grades.

Ban Homework in Primary School

This one might be a bit controversial but really there isn’t any good evidence to suggest that regular homework at this primary school makes any difference. They have already spent 6-8 hours at school that day so why send parents more work to do that night?

I still have nightmares about my daughter’s worst ever parent teacher interview where I was told by her Grade 4 teacher that she had the most appalling attitude to homework. Now the teacher was asking my daughter to write spelling words up on the board that she already knew and then wanted her to copy them out three times as well. I calmly suggested I would support homework that was useful, but this clearly wasn’t and that she knew by asking my daughter to write the words on the board that she already knew how to spell them.

You can have it all just not all at the same time!

Having kids is a big job. Very few people would try being CEO of 2 businesses at once. In the first couple of years it’s normal to be shell shocked or sleep deprived. So if work demands a 12 hour day then think seriously about a sideways move for a couple of years until you are ready to handle it. One of the hardest things I ever did was ask my boss for a four day week but it completely saved my sanity. Years later he told me he was soooo relieved as he thought I was going to ask for three days!

Christine Pope is a Naturopath, Homeopath and Nutritionist based at Elemental Health, St Ives. She is available for appointments on 8084 0081 if you need help managing stress!

Why is my skin like this?

skin problems

For many years skin problems were one of the more difficult conditions that I saw in clinic. Whether it was tinea, rashes, acne or excema often treatment can be lengthy and involve significant dietary change. Also I find it can often flare up as you are detoxing and this requires careful management.

Skin is the largest organ of the body and performs an important role in detoxification, so if you are eating badly it will show up on the skin. Even when you improve your eating patterns it may take 4-6 weeks to show changes as it takes time to work through your system, to reduce inflammation and ultimately to heal.

So what you say, I have a really good diet but I still have skin problems ? Well fabulous that you have sorted out diet but ideally this comes down to identifying the underlying triggers for your skin issues. Usually I find it comes down to one of the following ;

  1. “My excema is always bad when I am stressed ” In this case stress hormones are hijacking your system and simply addressing the skin isn’t going to be enough. Often the strategy here is to use lifestyle interventions to manage the stress – yoga, meditation, reframing exercises as well as using appropriate supplements to support the adrenals and manage the skin. People who are stressed are usually more acidic so alkalising nutrients such as lots of vegetables work well or supplements with magnesium and potassium.shutterstock_553662235
  2. My skin it so itchy but I really don’t know why? It doesn’t seem to matter what I eat or what products I use on it! Two big areas here – one in exposure to foods or external triggers which are incompatible with your system. In this case I usually look at the Intolerance testing to identify potential triggers and determine what is causing the reaction for that person.
  3. The skin problems only seem to happen at a certain time of year ??? Yes it could be a particular stressor (like a big family Christmas) but in this case its important to be an environmental detective. Even in dry winters its possible that the house has underlying damp and mould and this can create havoc for people who are sensitive. However it could also be a seasonal intolerance to a particular plant – apparently although wattle gets blamed for a lot of hayfever its not usually the suspect as the particles are too big. Apparently grass and dust are more common allergens. If mould is the underlying issue its important that it be treated appropriately and there are specialists in its detection and removal.
  4. My tinea flares up whenever I drink a lot! This is often related to an underlying candida overgrowth which feeds off sugar – alcohol is literally liquid sugar in many cases. Apart from sticking to spirits with lime and soda and not lemonade or coke (which is not very good naturopathic advice but it does help) its important to treat the underlying fungal picture. Foods which are good sources of anti-fungal compounds include coconut oil and garlic, however I usually find a combination of approriate herbs and essential oils is faster at cleaning up the tinea.Coconut oil and fresh coconut
  5. Not only do I have rashes constantly but I am also really anxious or down. This can be related to an excess of copper in relation to zinc which reduces your ability to break down histamine and mount an appropriate immune response. In my first consultation I always include my inhouse minerals analysis tool – Oligoscan – and this can detect these imbalances. The other option is hair tissue minerals analysis which does take a little time.img_0543
  6. My baby is completely breast fed and yet he still has excema? Well unfortunately this means Mum is probably consuming something that doesn’t agree with her system and bubs is reacting.  It probably started with a colicky whiny baby and has now progressed. If this is the case its essential for Mum to eliminate any foods she reacts to and monitoring the impact this has on bubs. Usually within 2-4 weeks you can expect good resolution if you know what your triggers are. Occassionally it may be the baby care products that could be causing a reaction but its much more common that it’s Mum’s diet. Its always a bit tough since a new breastfeeding mother has a large appetite and probably not a lot of energy for lots of cooking as well as all the other chores she now gets to enjoy, however longer term it makes for a much happier baby and Mum!

The first suggestion I would make is to ideally keep a food diary for a week and track your reactions to what you are eating. Record not only what you are eating and drinking but also whether you feel tired or energised afterwards. Keep note of what is happening with your stomach as well particularly if you have urgency or constipation after a particular meal or are suffering bloating or reflux. Note how your mood is impacted by what is happening as well. Over a week you should start to see patterns emerging that will help you detect which foods are a problem for you.

If that doesn’t shine any clarity on it for you take your food diary to a naturopath or nutritionist and ask them for help. My clinic is at St Ives in Sydney and you can make appointments on 8084 0081.

 

One in four men do no housework 

shutterstock_632228624Sadly this statistic from the census didn’t surprise me. I see a constant stream of women who are stressed from working two full time roles as employee and mum/housekeeper. It isn’t just the housework – the shopping  – driving the kids around – making lunches – making dinners – but also the  constant burden of thinking about everything that needs to happen that many find exhausting.

Personally it’s taken me a long time to get my household to a fairer balance and so I can’t pretend that I have the answers. But i do think this is an important topic and maybe some of my useful techniques can help yet another exhausted mother/housewife/carer from hitting the wall!

One of my colleagues tells this story about me and whilst I honestly don’t remember this it does sound like me. Many years ago my husband washed all my lingerie with brightly coloured clothes and turned it all pinkish. My response was “don’t worry hon it will cost me about 400 bucks to replace it but you’ll get the hang of it”. 27 years later he still does all the washing and ironing . In fact my son also irons beautifully. They both like ironing whilst watching TV.

Lesson #1: You don’t have to do everything yourself!

It takes 10,000 hours to build competence so don’t expect your partner or kids to do it perfectly in fact let go of the expectation that they will do it your way at all. After all “done” is better than perfect. Also remember that whilst you can do it faster and better than they can now, just think about how much time you are liberating if they cook just dinner one night a week? Over weeks or months how much extra time would you have and this should help you build your resilience to make some changes.

The area that really started getting to me about four years ago was cooking. With a gluten and dairy free household and our preference for organic food most meals are made from scratch and it takes a lot of time. In fact I think I have spent years of my life chopping vegetables. About 4 years ago I taught my husband a few simple dishes such as my Easy Roast Chicken and Turkey mince Lasagne. His rule is that I need to cook it with him twice and then leave him with detailed step by step instructions.

shutterstock_512123965If making a whole meal seems a big stretch then start by suggesting other’s participate in food preparation by asking them to  make a salad or at least chop some vegetables and then build up from there. Meal preparation is a lot faster with a few extra sets of hands.

Lesson #2: Baby Steps

One strategy that I really liked was for the whole family to participate in 20 minutes of home beautification each day. It isn’t a huge amount of time but it’s amazing how four people working for 20 minutes can get so much more done. It’s also surprisingly how after a few weeks thing start naturally being returned to their correct location.

Lesson #3: It’s OK to ask for help

Another strategy is outsourcing. For many women this can feel like failure. Personally I think its amazing to come home from work and find the house has been cleaned by someone else.  Also you create employment – in Africa, for example,  employing help as soon as you can afford it is regarded as an obligation. Often that salary is supporting a whole family. What you pay a cleaner will certainly contribute to the success of a business even though maybe it won’t create a whole wage , so think about the broader community and outsource.

The area that I still haven’t cracked is the teenage attitude of I’ll do it when I get around to it. One weekend I left unwashed dishes on the kitchen bench for 36 hours waiting for that magical moment. Came back home to my husband washing up who said that he knew I would lose it if it wasn’t done (and he was spot on there). Any suggestions for how to manage this one? Please post in the comments section below if you have any hot tips.

Christine Pope is a Naturopath Nutritionist and Homeopath based at Elemental Health St Ives. Appointments can be made on 8084 0081 or book online at http://www.elementalhealth.net.au .

 

Ultimate stress management tool – Pokemon Go !

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Managing stress isn’t always easy but the latest tool assisting in my arsenal is a surprising one – Pokemon Go! So how does a kids game help manage stress?

First up most adults spend a lot of time on devices, checking emails, social media or the Internet. What we seem to have forgotten is how to use devices for fun. Imagine that instead of checking your emails you are checking which cute little Pokemon you can catch. Yep add a bit of fun to your day instead of more work.

Another area many of us forget when our work piles up is exercise but when you get rewarded for walking by hatching eggs with new Pokemon there is suddenly value in making sure you exercise frequently. Eggs need 2, 5 or even 10 km of walking to hatch and you get rarer Pokemon with higher value eggs. No surprise then that the first week with the game I probably upped my walking by 10 kilometers in the week and now try and walk every day instead of just a few days a week.

Many women are juggling a constant range of pickups and drop-offs. Many days I will have done two trips to the station before I head to my clinic in the morning. It used to get me quite irritable specially at night when I am cooking dinner and got constant interruptions. Now I am like excellent , I can top up on my poke balls at the poke stops at the station ( you use these to catch the Pokemon). So a source of irritation has now become an opportunity. Often reframing stressors can change our reaction.

img_0527Finally a few people when they get stressed withdraw from socialising and their community – well this game positively inspires social interaction. Yesterday I had a lively discussion with an eight year old boy at the park about the difficulty we were both having catching a Bulbasaur at the local poke-stop. Even in my clinic I have found this a great ice breaker with children who usually aren’t that happy to be dragged in to see a natural therapist.

Many of my colleagues commented that with the advent of this game teens are roaming the streets – that’s right instead of playing a game solo in their rooms they are outside interacting with nature and each other!! I am planning a trip to Circular Quay for Pokemon hunting with a group of friends next week. Anyone else want to join us???

Christine Pope is a practicing nutritionist and homeopath based at Elemental Health St Ives. Appointments are available Tuesdays and Wednesdays on 8084 0081 or you can book online at Elemental Health . She is currently at Level 24 on Pokemon and  has just caught a Pikachu in a Xmas hat.