ELEVATE
Suite 2 , Level 11
8 Spring Steet
Sydney NSW 2000

P:   02 9252 2225
F:   02 9252 2226
E:   info@elevateperformance.com.au
W: www.elevateperformance.com.au

Tips from the Elevate Experts

Hi.....And WOW!

The new Elevate Centre has only been open for two weeks and a number of you have already been in and experienced what our amazing team have to offer. Thanks for your support!

There are only two weeks left to take advantage of our Opening Offers. Click here to view
our Opening Offers and then call (02) 9252 2225 to book your appointment today.

OK, enough of the hard sell. As promised, from now on you will hear from a couple of our practitioners each and every month. Our experts will share with you their health and performance knowledge, so that you can Elevate your health to new heights.

This issue you will hear from Janet Marshall, our Naturopath and one of our Executive Coach/Psychologists, Sharon Craig.

Read On!!

Is your hectic lifestyle leaving you stressed out

By Sharon Craig, Executive Coach/Psychologist
We all have busy lives with deadlines and lots of demands. Yet why do some people remain calm and happy whilst others are bundles of stress? Here are 10 tips that can make all the difference!

1. Choose helpful thoughts
Our thoughts can be the most troublesome of all stressors in life. We create thoughts which often take us to past regrets and ‘failings’ and anxiety about the future hence negative emotions. Stress free living begins when you stop torturing yourself with what could, should or would have been and live in the present.  

2. Set realistic goals
Ensure that your ‘to do list’ is realistic. When we set an unrealistic list of goals we create unnecessary stress and overwhelm in our lives. Reduce the number of ‘to do’ items in your life and you may just reduce the circuit overload.

3. Get enough sleep
Lack of sleep exacerbates the way we manage stress. Ensure you get enough sleep so that you are in a position to effectively deal with the stressors that come your way.

4. Schedule time to relax
With our busy lifestyles I frequently hear ‘I don’t have enough time’. Yet when we give ourselves time to relax, whether it is a run; yoga class or dinner with friends, we actually become more productive and effective. What can you schedule in this week?

5. Observe the real level of tension.
Sometimes we can put a lot of energy into something that doesn’t warrant the negative stress level we create for ourselves. When you feel yourself becoming stressed and tense, take a moment to step back from the situation and objectively look at the way you are reacting. Does the situation really validate your response?

6. Physical exercise
Exercise enhances overall health and wellbeing. Regular exercise boosts the immune system and helps prevent disease. It also improves mental health by managing stress and promoting positive self esteem.

7. Laugh
Laughter really is one of life’s best medicines. It strengthens your immune system, reduces stress and improves your intellectual performance. See the bright side of life and organise to see a funny film, spend time with friends or even try laughter therapy. You’ll wonder why you have wasted so many years being serious!

8. Know your boundaries
Learn to say no. In today’s busy world we are often constantly asked to be doing this and that. Assertive people are able to say no to those requests that will create more overload and stress.

9. Choose good company
Surround yourself with likeminded, positive and encouraging people who add to your health, enjoyment and happiness. Avoid those people that always focus on the negative and take your valuable energy away.

10. Breath
When we are stressed or anxious our breathing becomes shallow and fast. Awareness of your breathing is an excellent early-warning signal of tension. Concentrate on taking slow, deep breaths and hold for three seconds before breathing out again. By focusing on slowing the breath, you will begin to feel calmer before you know it!

Stress in inevitable! Learn your unique warning signs and practice preventative strategies so that you take charge of your life!

Leaky Gut - how stuff on the inside goes where it shouldn't

By Janet Marshall, Naturopath
What is it and how does it affect your health? Read More....

What is it and how does it affect your health?

Leaky gut is a term describing the increased permeability of the gut. In other words, your gut lets more stuff through its pores than it should. “The gut”, in this context, means the place your food goes once it leaves your stomach and ventures further along your gastrointestinal tract. This includes the long, long tube called the intestine, a very important structure because it’s from there that nutrients from your food are absorbed and transported to all the cells of your body. It is also the place where “leaky gut” can cause havoc.

How tight are your junctions?

The cells of the internal lining of the intestine are held together by tight junctions, and when the integrity of these junctions are compromised, permeability of the intestinal surface increases.  This can happen for one of any number of reasons including harmful bacterial overgrowth, sometimes caused by over-consumption of unhealthy food and/or alcohol, or antibiotic treatment. This allows all manner of things to go where they shouldn’t, including  pathogens, proteins and toxins, which pass through the intestinal wall and migrate to other parts of the body, with detrimental effects.

Are you insulting your liver?

This results in a “inflammation cascade” within the body, which basically means the body reacts in such a way to cause irritation, redness, heat and even swelling. It also increases the toxic insult to the liver. The liver does not appreciate being insulted, and reacts accordingly, by not doing its job (detoxifying) to the best of it’s ability.

Stress has been found to play a part in increasing intestinal permeability. This is because high levels of stress hormones lead to low levels of a protective substance in the intestines called IgA.

How well are you detoxing?

Your ability to detoxify leaky gut metabolites depends on the health and well being of your liver - and that depends how often and for how long it has been insulted. If things are not going so well, a number of symptoms or conditions may arise.  These include loss of energy, mood changes, irritable bowel, arthritis, cancer, reduced immune response, food allergies or intolerances, Crohn’s disease, skin problems, poor digestion and iron deficiency.

WHAT CAN YOU DO ABOUT IT?
 

• Eliminate all processed / junk food from your diet
• Limit the use of alcohol, antibiotics, asprin and NSAIDS, as they damage the gut wall
• Take probiotics to reinoculate the gut with healthy bacteria (Lactobacillus acidophilus)
• Reduce exposure to pesticides and chemicals by eating organically grown vegetables as much as possible
• Increase your intake of high fibre foods such as vegetables and fruits
• Always eat the protein portion of your meal first
• Increase your intake of fish, especially salmon, tuna, cod or their oils
• Address the possibility of yeast or parasite infections
• Take glucosamine and glutamine, as these will improve intestinal wall integrity

How to find out if your gut is leaky and stuff is going where it shouldn’t

You can take a quick and accurate test at ELEVATE to check  if have a leaky gut   - phone for an appointment with Janet, the Naturopath at ELEVATE and she will reveal the news – good or bad.

For more detailed information go to www.elevateperformance.com.au

Until next time,

Daniel Carlin.