Doctordesks

Holistic Health and Life Wisdom

Support your brain health: Foods and herbs: Beetroot, cayenne, turmeric, rosemary, ginkgo, healthy fats, B vitamins, chlorella. Coconut oil (organic only): Include 1-2 tablespoons per day in cooking/ recipes to support optimal brain cell metabolism. Have goals: regardless of age, establish goals in your life and achieve them. Solve your Problems: write down all the…

Category: HEALTH AND WELLNESS

Physical, mental, spiritual wellbeing and life solutions

  • HOLISTIC HEALTH APPROACH BY FOOD AND LIFESTYLE:

    Support your brain health:

    Foods and herbs: Beetroot, cayenne, turmeric, rosemary, ginkgo, healthy fats, B vitamins, chlorella.

    Coconut oil (organic only): Include 1-2 tablespoons per day in cooking/ recipes to support optimal brain cell metabolism.

    Have goals: regardless of age, establish goals in your life and achieve them.

    Solve your Problems: write down all the problems you have and solve them step by step.

    Social connections: meet good friends and family members regularly.

    Focus on good news: stay positive and contribute to good causes.

    Oral health: Brushing twice a day, flossing, oil pulling and salt rinsing.

    Avoid taking drugs.

    Focusing on a healthy lifestyle:

    ✔ Regular exercise:

    Walking, Tai chi, Qi gong, HIIT, Pilates and yoga.

    ✔ Good-quality sleep:

    Dark and cool room, no screen time (blue light), no food at least 3 hours before. Aim for 7–9 hours per night. Try herbal teas before bed, e.g., chamomile, passionflower.

    ✔ Stress management / time to relax

    : Especially important to ensure stress levels are kept low! Find the causes of your stress and try to address them. Try 3 x weekly 500 g Epsom salt baths for 20 minutes. Increase magnesium rich foods (e.g., spinach, avocado, pumpkin seeds etc.). Make sure you have time to relax! ✔ Regular skin brushing.

    ✔ Hot and cold showers, saunas.

    ✔ Increase your time in nature.

    Avoid :

    EMF: Turn off wi-fi at night, reduce electronic time (mobiles, computers), use a protective phone cover, avoid wireless headsets, and consider using Shungite crystals on phones, routers etc., and avoid use of microwave.

    Plastic: Avoid plastic packaging, bottles and cutlery/utensils (use for example: glass and stainless steel).

    Heavy metals (e.g., mercury, lead, aluminium): Found in cooking appliances, dental amalgam, large fish, skincare (deodorants), household cleaning. Instead, opt for — non-toxic alternatives.

    Unnecessary medications: Causes depletion of nutrient status. Smoking: Cease smoking (support can be obtained with modalities such as nutritional therapy, acupuncture and homeopathy).

  • SOURCES OF OMEGA 3, 6 AND POLYPHENOLES

    Sources of omega-3

    include: • Cold water oily fish -‘SMASH’ Salmon, mackerel, anchovies, sardines, herring; flaxseeds, chia seeds, hemp seeds. Walnuts (especially beneficial for brain health).

    Sources of omega-6

    include: • Safflower, sunflower, nuts (other than walnuts), meat, dairy, eggs, borage oil, evening primrose oil, vegetable oils. Focus on the balance of omega-3 and 6 –prioritisingomega-3

    POLYPHENOLES:

    Polyphenols are a type of antioxidant found in plant foods. • They support a healthy gut bacterial balance, reduce neuroinflammation and improve memory, learning and cognitive function.

    • The best foods for polyphenols include:

    Cocoa powder and dark chocolate

    .– Cloves, oregano, other seasonings.

    – Berries, especially dark ones. Olives.

    – Black and green tea, especially matcha.

    – Chestnuts, nuts, beans, fruit and veg.

    – Ground flaxseed meal.

  • Naturopathic Diet

    A holistic approach to supporting optimal gut-brain health focuses on natural remedies and the body’s ability to heal itself. • Naturopathic Diet supports optimal gut-brain connections by including foods:

    – As close to their natural state as possible.

    – Free of artificial ingredients and chemical preservatives and additives.

    • Foods typical of the Naturopathic Diet include raw vegetables that are organic and seasonal. If eating meat, choose meat that is organic and grass-fed. If eating fish, opt for wild caught.

    To achieve optimum brain function select:

    • Food that is whole and organic.

    • Food free from GMO and toxins.

    • Food that is not processed and not cooked using a microwave. • Food that is correctly combined.

    • This is essential to facilitate: Ideal energy levels, normal body growth and repair, reproductive function, resistance to infection and disease as well as optimum physical and mental health

    GMO stands for Genetically Modified Organism. It refers to any organism whose genetic material has been altered using genetic engineering techniques. In the context of the CNM Naturopathic Diet, foods that are free from GMOs are recommended to support optimal brain function and overall health.

    Consider the following basic principles:

    • Eat a balance of nutrients for the body to function optimally.

    • Support optimal digestion to ensure good absorption of nutrients.

    • Avoid toxic and damaging substances.

    • Detoxify the body periodically.

    • Ensure regular exercise.

    • Spend time in nature.

  • Naturopathic Diet; Effects On Immune System and Daily wellbeing

    A naturopathic diet is an eating plan that focuses on whole, unprocessed foods and emphasizes the importance of nutrient-dense foods in promoting overall health and well-being. The goal of a naturopathic diet is to provide the body with the necessary building blocks to heal, repair, and maintain optimal health.

    Key Principles of a Naturopathic Diet

    Whole foods: Emphasizes whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

    Organic and locally sourced: Recommends choosing organic and locally sourced foods whenever possible to minimize exposure to pesticides, heavy metals, and other toxins.

    Seasonal eating: Encourages eating foods that are in season to ensure optimal nutrient density and flavor.

    Individualized: Recognizes that each person’s nutritional needs are unique and may vary based on factors like age, health status, and lifestyle.

    Avoids processed and artificial foods: Recommends avoiding or minimizing processed and artificial foods, including sugary drinks, refined grains, and foods high in unhealthy fats.

    How a Naturopathic Diet Improves the Immune System

    1. Provides essential nutrients: A naturopathic diet ensures that the body receives all the necessary nutrients, including vitamins, minerals, and antioxidants, to support immune function.
    2. Supports gut health: The diet’s emphasis on whole, fiber-rich foods helps promote a healthy gut microbiome, which is essential for immune system function.
    3. Reduces inflammation: By avoiding pro-inflammatory foods like processed meats, sugary drinks, and refined grains, a naturopathic diet can help reduce chronic inflammation, which can weaken the immune system.
    4. Boosts antioxidant levels: The diet’s focus on whole, nutrient-dense foods provides a rich source of antioxidants, which help protect cells from damage caused by free radicals and support immune function.
    5. Supports stress management: A naturopathic diet can help support stress management by providing nutrients like omega-3 fatty acids, vitamin C, and magnesium, which are essential for stress resilience.

    Foods that Support Immune Function

    1. Leafy greens: Rich in antioxidants and other nutrients, leafy greens like spinach, kale, and collard greens support immune function.
    2. Berries: Berries like blueberries, raspberries, and strawberries are rich in antioxidants and may help support immune function.
    3. Nuts and seeds: Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds provide healthy fats, protein, and antioxidants.
    4. Fatty fish: Fatty fish like salmon, tuna, and mackerel provide omega-3 fatty acids, which support immune function.
    5. Sweet potatoes: Rich in vitamin A and other nutrients, sweet potatoes support immune function and overall health.

    Foods that Weaken the Immune System

    1. Processed meats: Processed meats like hot dogs, sausages, and bacon are high in pro-inflammatory compounds and may weaken the immune system.
    2. Sugary drinks: Sugary drinks like soda, sports drinks, and energy drinks can lead to chronic inflammation and weaken the immune system.
    3. Refined grains: Refined grains like white bread, pasta, and sugary snacks can cause inflammation and weaken the immune system.
    4. Fried foods: Fried foods like french fries, fried chicken, and doughnuts are high in unhealthy fats and may weaken the immune system.
    5. Foods high in unhealthy fats: Foods high in unhealthy fats like partially hydrogenated oils, trans fats, and saturated fats can weaken the immune system.

    In conclusion, a naturopathic diet provides a comprehensive approach to supporting immune function by emphasizing whole, nutrient-dense foods, and avoiding processed and artificial foods. By incorporating immune-supporting foods and avoiding foods that weaken the immune system, individuals can help support their immune function and promote overall health and well-being.