depression

How to lose weight … slowly!

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I don’t like to use the word diet, as that implies a sudden change in what you are eating for a short period of time.  Losing weight, in a healthy way, requires a lifestyle change.  No, you won’t be dropping kilograms each week, but you will slowly notice that your clothes are a bit looser, you have more energy, and that you just feel happier. Everyone has their own reasons to lose weight and become healthier.  Find yours and start today.

There are basics that apply to everyone, which I will talk about in this article, but each person is going to be different.  If you eat and exercise the exact same as someone else, you won’t both lose or gain the same amount of weight, or both be your healthiest self. When I was taking my degree the college had a program called “Be Your Best Self”.  I love this title because that what’s its all about.  It’s not about how you compare to someone else. Be the best you, you can be.  Finding the healthiest lifestyle for you may take some trial and error, but you will get there eventually, and you will feel better for it.

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The most important part of a healthy lifestyle is what you eat. If you have seen me as a patient, you know my plate analogy.  Cut your dinner plate in half and put veggies on one side.  On the other half, make two-thirds protein and the last third carbohydrates. If you have a sweet tooth it is usually because you are not eating enough protein.  Make sure you have protein in every meal as well as plenty of good fats to make you feel fuller longer. Don’t be afraid of healthy fats.  I have lots of information on my blog explaining why you need them and which ones to pick. Drinking plenty of water is also important for losing weight as it helps make you feel full and improves your metabolism.

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What you eat is about 80% of losing weight, but exercise is still needed to achieve a healthy lifestyle.  It improves cholesterol, blood pressure, diabetes, polycystic ovarian syndrome, depression, sleep apnoea, sleep, arthritis, immune health, and how you look and feel. Just to name a few. It will also help you lose weight when combined with other healthy lifestyle choices. Read here for tips on how much you need to exercise.

Last, but certainly not least, you need to get enough sleep and reduce your stress level. If you need help with sleep, check out my blog article with some sleep hygiene suggestions. In times of stress, our bodies like to hold on to fat ‘just in case’.  Make sure you are getting enough rest at night, and taking time during the day to let your body and mind relax.

Food intolerances and other digestive issues can be a barrier to losing weight and being healthy.  If you are eating foods that don’t agree with you, your body could have a lot of inflammation. As with stress, it makes your body want to hold on to fat ‘just in case’.  If you have any digestive issues, make sure you talk to your local naturopath so you can start on your journey to a healthy lifestyle.

 

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Is Your Sleep Obstructed?

 

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Sleep apnea is when there is a pause in breathing while asleep. There are 3 different kinds of sleep anpea – obstructive, central and mixed. Obstructive is when the airway has become narrow, blocked or floppy. Central is when the brain temporarily stops sending signals to the muscles that are responsible for controlling breathing. Mixed is a combination of the two. This article will focus on obstructive sleep apnea (OSA), although many of the causes and treatments are similar for all kinds.

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It is estimated that between 3% and 7% of the population have OSA but this number could be higher as many people do not seek treatment. Older men who are obese are more likely to have sleep apnea, but it can effect women and any age group including children. Obesity is the biggest risk factor for OSA so it is projected that OSA will become more common as the population becomes bigger and bigger.

 

OSA can cause increased blood pressure and is associated with an increased risk of cardiovascular disease. It is also associated with an increased risk of stroke, daytime drowsiness, motor vehicle accidents and lowered quality of life. Rates of depression are also higher in people with OSA so it is very important to seek treatment.

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Treatments

Starting to exercise is the first place to begin if you have OSA. Studies have found that OSA improved even when participants didn’t lost weight. This can have a big effect on improving overall quality of life as decreased OSA will result in a better sleep leading to more energy during the day. Then you will be able to exercise more! You want to do at least 150 minutes of moderate intensity exercise a week. See my blog article on exercise for weight loss for more details.

Studies have shown that acupuncture and herbal medicine are both safe and effective treatment options for OSA.

It is also important to avoid sleeping on your back. Purchase a pillow that encourages you to sleep on your side or you can sew a tennis ball into the back of your pyjamas to keep yourself on your side.

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Avoid alcohol. Drinking alcohol within 6 hours of sleep will worsen sleep apnea.

Quit smoking. Easier said than done, but smoking is another major risk factor for OSA.

Sleep hygiene is also very important.  Read my article about sleep to make sure your are doing everything you can to get a good night’s sleep.

If you think you may have OSA it is important to see your healthcare provider as even mild cases are associated with increased morbidity. For natural treatments, contact your local naturopath and start on your path to better sleep and better health.