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Insight Type: Lifestyle Insight

What makes you stress at work?

Posted on by Sudeep Shrestha

A common source of stress in our lives often relates back to our work. Whether it’s a looming deadline, an important presentation, or a scary boss – there can be numerous stressors in our jobs.

We asked four people in four very different industries the same four questions, to see if they could share their secrets to dealing with stress.

Advertising industry
Project Manager		Medical Profession
Doctor		Trade
Builder		Other
Landscaper
General stress level
Stress level at work
Your number 1 work stressorTaking over projects from someone else that have been improperly managed. Unrealistic deadlines and a demanding client can also be sources of stress!Situations with a patient where a diagnosis is unclear – a tricky situation where the wrong treatment can seriously impact their health.  Plus a very heavy workload.The stress of managing a company and making profit.Getting good staff and keeping them. My industry is more of a stepping stone for most people while studying or figuring out their future meaning we have a high staff turnover.
Your secret to dealing with stressMaking it a priority to get outside during the working day. Being in nature can be so grounding. Stepping away from my desk can make all the difference to feeling calmer and more centred.Talking through options with colleagues. For dealing with the high workload, writing lists always helps.Talk and vent concerns or stresses through with partners.Deep breathing works really well for me!

What’s your number 1 stress at work? And how do you best deal with it?

If you’re still struggling with your own secret to dealing with stress, you may want to consider a clinically proven natural medicine like Gincosan. During times of stress, when your brain feels like it’s overloaded, Gincosan can help support your cognitive health and sustain mental energy and alertness! 

Are you too stressed to think clearly?

Posted on by Sudeep Shrestha

Tackling stress from two different angles is a great way to prevent it from affecting your thinking and memory.

Stress isn’t always bad, until there’s too much

It’s Monday morning and you’re about to leave for work, but you can’t stop thinking about how many new messages you’ll find in your inbox, and the client meeting that you haven’t finished preparing for. To top it all off, it takes you 10 precious minutes to find your house keys, which were right in front of you all along.

Situations like this aren’t always a case of bad luck. While a little bit of stress can improve your productivity by giving you motivation and energy,1 and sometimes help you to remember things2, too much stress can have the opposite effect.2

What is stress?

Stress is your body’s natural reaction to harmful situations, or situations that make you feel threatened.3 We all experience stress, but the causes and effects of stress are different for different people.4,5 This means that:

  • Something you don’t find stressful may be stressful for someone else,
  • Stress can affect all different parts of your body4
  • How stress affects the bodyvaries from person to person4

Stress can have physical symptoms, which tend to be easy to notice – you might feel your heart racing or your muscles becoming tense, or you could get an upset stomach. But stress can also have effects on how your brain works, that you won’t necessarily notice – it can lead to racing thoughts, make your thinking seize up, or cause you to think less positively about situations.4

Regardless of how stress affects you, it’s important to make sure that you’re not constantly stressed out. So it’s helpful to find ways to keep stress at bay, to prevent burnout. Making an effort to monitor your stress levels is also useful – you can do this by learning to recognise how stress affects you,4 including the effects it might have on your brain.

What effects can stress have on your brain?

Stress can affect your brain in different ways. It can influence the way you think and behave, and this can be affected by your personality.4 Here are some of the more common effects that many people will experience when they are stressed.

  • Having racing thoughts4
  • Being unable to focus or quiet your mind4
  • Experiencing brain fog (lack of mental clarity)4
  • Worrying constantly4
  • Feeling fearful6
  • Being forgetful or disorganised4
  • Exercising poor judgement4
  • Feeling overwhelmed4 or pessimistic4
  • Having trouble sleeping4
  • Procrastinating or avoiding responsibility4

What should you do during stressful periods?

If you notice that stress has started taking a toll on your mind, you can tackle it by taking a twofold approach. This means taking steps to address both the cause and the symptoms.

You can address the cause by:

  • Taking regular breaks from work7
  • Getting enough sleep so your brain has recovery time6
  • Making time to socialise – it’s important!8
  • Building in time for fun and laughter8

You can address the symptoms by:

  • Boosting your exercise levels3
  • Listening to music that you enjoy9
  • Using relaxation techniques such as relaxed breathing and progressive muscle relaxation9,10
  • Mastering your thoughts by meditating3,6
  • Considering a herbal supplement that could help your brain cope better with the impact of stress6, such as Keenmind® or Gincosan®
References
  1. healthdirect. Stress management.  Available at: https://www.healthdirect.gov.au/stress-management  Accessed November 2018.
  2. Cherry K. 5 surprising ways that stress affects your brain. Available at:  https://www.verywellmind.com/surprising-ways-that-stress-affects-your-brain-2795040  Accessed November 2018.
  3. White DM. Recognizing and dealing with stress.  Available at: https://psychcentral.com/lib/recognizing-and-dealing-with-stress Accessed November 2018.
  4. WebMD. Stress symptoms.  Available at: https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body#1
  5. Scott E.  Causes of stress differentials between individuals.  Available at: https://www.verywellmind.com/why-do-stressors-affect-people-differently-3145061  Accessed November 2018.
  6. Alban. 12 effects of chronic stress on your brain.  Available at: https://bebrainfit.com/effects-chronic-stress-brain  Accessed November 2018.
  7. Cole N. Burned out: This 1 habit will ensure you never burn out again.  Available at:  https://www.inc.com/nicolas-cole/the-1-habit-that-prevents-burnout.html  Accessed November 2018.
  8. Bergland C. Cortisol:  why the stress hormone” is public enemy no. 1.  Available at: https://www.psychologytoday.com/us/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1  Accessed November 2018.
  9. healthdirect. Irritability and feeling on edge.  Available at: https://www.healthdirect.gov.au/irritability-and-feeling-on-edge  Accessed November 2018.
  10. healthdirect. Relaxation techniques for stress relief. Available at: https://www.healthdirect.gov.au/relaxation-techniques-for-stress-relief Accessed November 2018.

How To Cope With Festive Season Blues

Posted on by Sudeep Shrestha

December is a time of fun and festivities, but for some the silly season can bring along unwelcome guests like sadness, anxiety and stress. While it’s difficult to perk yourself up when you’re feeling blue, there are ways to lift your spirits and make the Christmas season a little cheerier. Try these tips to brighten your holidays.

Lean on your support system 

If you’re feeling low, reach out and talk to someone – it could be as simple as sending a text, a message on social media, inviting someone over for a cuppa or making a phone call. Ask for help if you need it, and be specific. People are often happy to help if you tell them what you need.  

Learn to say no (without feeling guilty)

Overscheduling and feeling stretched can lead to emotional breakdowns. Don’t take on more than you feel you can handle, and don’t be afraid to decline invites. Prioritize what is important and necessary and drop all of the rest.

Exercise the blues away

Exercise prompts your brain to release feel-good endorphins into the body. So, grab headphones, dust off your trainers and clock up some miles – even a quick 10-minute walk will help to elevate your heart rate as well as your mood.   

Don’t isolate yourself

Get up and get out – even if you don’t feel like it. Grab a coffee, meet a friend for a movie, or nip to the shops – anything to change your environment. Chances are it’ll do wonders for changing your frame of mind too.

Be kind to yourself 

Self-care is essential, especially when you’re feeling down. Treat yourself to a small gift, indulge in a guilty pleasure or put some time aside to do something you love. It doesn’t have to be extravagant or costly, it just needs to make you feel good!   

Get plenty of rest

Sleep affects the way we think and feel. So while it may be tempting to stay up late and finish that Netflix-binge, prioritize getting to bed on time instead to wake more refreshed and ready to tackle the day ahead.

Avoid overindulging

Drinking alcohol to excess can affect your mood and amplify any negative feelings you’re struggling with. Also avoid the temptation to bury your sorrows in junk food – sticking to a healthy diet is actually far more effective at helping you feel good. 

Give back

Being charitable is a great way to shift your focus and put things into perspective. Select a person or cause close to your heart and find a way to help them. It could be a meal drop, volunteering or making a donation – there are lots of ways, big and small, to assist those less fortunate.    

Seeking help

If symptoms persist seek the guidance of a healthcare professional to assess your situation and provide personalised support.

Ways to Practice Self-Love and Be Good to Yourself

Posted on by Sudeep Shrestha

Self-care is exactly what it sounds like; the conscious effort to find the time and space to do things that support and improve your wellbeing. Sounds simple, yet many of us treat it as a luxury rather than a priority because we’re too busy, or feel to guilty, to focus on our own needs ahead of others. More often than not, it takes a wake-up call to notice the strain this kind of lifestyle takes. 

While putting yourself first takes commitment, its one you will benefit from making. Here are some thought-starters about how you can start caring for yourself better. 

Schedule ‘me-time’

It can be hard to prioritise, but planning regular ‘me-time’ and then guarding it with everything you have is imperative. You may decide to go for a long walk, take a hot bath or wake up 15 minutes earlier each morning to enjoy a cup of tea before the chaos starts. The more self-care time you work into your schedule, the better off you will be.

Choose people who choose you

Our social community has a huge impact on our lives. Research shows that positive energy is contagious so surround yourself with people who value, support and encourage you – and cut out those who do not. Bringing the right people into your life and using your precious time and energy to build those relationships will do wonders for your wellbeing.

De-stress

There is a lot on everyone’s plate and most of us don’t stop long enough to actually think about what de-stresses us most, and reserve the time and energy to do it. It could be hitting a spin class at gym, making a to-do list, or reading a novel. Identify exactly what it is that tangibly reduces your stress levels the most, and do it when you start to feel overwhelmed or anxious. 

Learn to say ‘no’

Learning to say ‘no’ without feeling guilty is an important form of self-care. With so many things demanding our time and attention, it is important to realise your capacity and protect your boundaries. Saying no can be hard, especially for simple requests, but with a little practice you will quickly learn the art of politely declining when you need or want to.

Pay attention to your physical health

It’s difficult to be happy and upbeat when you’re not feeling well or healthy. Do a quick audit by asking yourself the following questions, and resolve to address any areas that need focus.   

  • Does my diet give my body the fuel it needs to run efficiently? 
  • Am I drinking enough water?
  • Am I getting enough exercise?  
  • Is my annual check-up (over)due?
  • Am I adequately treating any ailments or health issues I have?
  • Am I getting the recommended 6-8 hours of sleep per night?

Take time out when you need it 

Just because there are 24 hours in a day, doesn’t mean you should fill all 24 with things you need to do! In fact, being too busy or not having ‘enough time’ are clear signs that you need a break. Pressing pause every now and again is a crucial self-preservation practice, whether it’s going to your happy place with a cup of coffee or hiding from the kids in the bathroom – just make a point of sitting down on your own for a few minutes (at least) whenever you need it.   

Perfectly Pregnant

Posted on by Sudeep Shrestha

Taking care of yourself during pregnancy gets your baby off to the best possible start in life. It also ensures that your baby will have a happy, healthy mother.

During your pregnancy, you will need a slight increase in the quantity of food you eat and a major improvement in the quality of food you eat. Pregnancy is an ideal time to improve your eating habits. After all, you’re a parent now and eating well is an important responsibility. Furthermore, the bond you’ve already begun to develop with your baby will motivate you to make wise decisions.

Mothers who are well-nourished during pregnancy:

  • Have fewer problems with morning sickness, constipation, fatigue, heartburn and muscle cramps.
  • Experience fewer cravings for high-fat, high-sugar foods that have little nutritional value.
  • Are less likely to develop pregnancy complications, such as anaemia, pre-eclampsia, gestational diabetes, premature birth or giving birth to a baby with low birth weight.
  • Have an easier labour with fewer complications.
  • Find it easier to take off excess weight after the birth and experience less postpartum depression.

Proper nutrition during pregnancy also results in healthier babies who:

  • Are a healthier weight at birth.
  • Are less likely to experience complications during and immediately after birth, including birth defects.
  • Are less likely to experience developmental delays.

Best of all, you will learn practical strategies for making these beneficial eating habits a long-lasting part of your family’s life.

While a baby is in the womb, the brain grows more rapidly than in any other stage of infant or child development. And during the first year after birth, the brain continues to grow rapidly, tripling in size by an infant’s first birthday. So, it would make sense for a pregnant and lactating mother to supplement her diet with brain-building nutrients, primarily the omega 3 fatty acids found in fish and flax oil (one tablespoon of flax oil daily, four ounces of tuna or salmon three times a week).

In fact, some nutritionists recommend that pregnant and lactating women take 200 milligrams of DHA supplements a day.

It is a fact that Omega-3s are foundational to the development of your baby’s brain, eyes and nervous system. When it comes to Omega-3s you are going to quickly learn that correct Nutrition Really Does Matter…

Recent studies show that getting enough of this vital nutrient can increase your baby’s IQ, help your baby have longer quieter sleep periods and decrease the depressive symptoms of postpartum for the mother.

Omega-3 and Pregnancy

Posted on by Sudeep Shrestha

Why are Omega-3s important during pregnancy? Learn more about why you need them and why supplementation may be helpful.

How does Omega-3 affect your pregnancy?

Whether it’s your first baby or your third, one thing doesn’t ever change—that’s wanting to be best prepared to deliver a happy and healthy baby. Pregnancy requires a lot from your body, especially proper nutrition at certain times to make sure you and your foetus have what you need to stay strong. One of the best ways to ensure this is by monitoring your nutrition and adding supplements when necessary. 

Has Omega-3 been shown to help during pregnancy?

In a study conducted in 2007 in nearly 12,000 pregnant women, it was found that women that consumed a little more than the recommended amount of oily fish (approximately 2.5 servings of fish a week) proved beneficial for their child’s neurodevelopment.4

The benefits aren’t only for the foetus either. For you, as the mum, omega-3 fatty acids have positive effects on pregnancy. During pregnancy, because of their importance to a developing foetus, Omega-3s are diverted away from the mum-to-be and prioritised in the foetus. This may leave pregnant women with lower levels of Omega-3s.1

What about fish?

Without question your best source of Omega-3s will come from oily fish. Studies have shown that the benefits that fish bring to your pregnancy, not only in the form of Omega-3s, but also in protein, iron and zinc outweighs any risks.2,5 However, when choosing your fish, here are a couple precautions to keep in mind.5

  1. Choose low in mercury and high in Omega-3 fish
    • Such as salmon, anchovies, herring, sardines, trout and mackeral
  2. Avoid large, predatory fish
    • Such as swordfish, which may have higher amounts of mercury
  3. It matters how you cook fish
    • How you cook your fish can play a role in how much Omega-3 is in your fish. For example, fried fish may have less Omega-3 compared to grilled fish.

Are you getting enough fish?

If you don’t think you are getting an adequate amount of fish in your diet, Omega-3s can also be found in flaxseed, canola oils, walnuts, but most easily through fish oil supplements. Learn more about sources of Omega-3s and Omega-6.

References
  1. Swanson A. et al Adv Nutr. 2012 Jan;3(1):1-7. doi: 10.3945/an.111.000893. Epub 2012 Jan 5.
  2. Hibbeln J. R. et al The Lancet, Vol. 369, February 17, 2007, pp. 578-85.
  3. Akerele OA, et al. J Nutr Intermed Metab. 2016;5:23-33.
  4. Psychcentral.org. The importance of Omega-3 fatty acids in pregnancy. Available at: https://psychcentral.com/lib/the-importance-of-omega-3-fatty-acids-in-pregnancy/. Accessed September 2018.
  5. Mayo Clinic. Pregnancy week by week. Available at: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185. Accessed  September 2018.

DHA supports foetal brain development**

Posted on by Sudeep Shrestha

Learn more about Omega-3 and pregnancy.

Why is DHA important during development?**

There’s never been a more important time to help make sure your body is working at its best as when trying to conceive and during pregnancy. We all need to consume essential fatty acids, but research has shown that particular omega-3 essential fatty acids, such as DHA (docosahexaenoic acid) are important during pregnancy as they contribute to normal development of the eye and brain of the foetus.** Maintaining adequate amounts of omega-3 fatty acids during the last trimester and during breastfeeding is particularly important as this when the brain’s growth is most rapid.

Brain development 2

DHA and brain development**

Conception through to 24 months of age are a critical period for nutrition and brain development.2 Development is dependent on specific nutrients at specific times, which makes nutrition the most influential non-genetic factor of brain development.2

Among these nutrients, Omega-3s, especially DHA. However, the DHA requirement for a foetus is not met through most Western diets. It’s important to ensure a diet rich in DHA (i.e. high in fish!) especially through the last trimester of pregnancy.

Fast facts about DHA and brain development

  1. DHA is concentrated in the central nervous system where it is the primary fatty acid in the brain.2
  2. DHA is at its highest in the system during the last trimester of pregnancy (during the time of foetal brain growth spurt).2

If you don’t think you are consuming the recommended amount of fish during your pregnancy, and therefore not getting enough DHA, consider taking an omega-3 fish oil supplement.

**DHA maternal intake contributes to normal development of the brain and eye of the foetus and breastfed infants. A daily intake of 200mg DHA is required in addition to the recommended daily intake of 250mg DHA & EPA for adults. 

References
  1. McNamara et al. World J Psychiatr 2015 March 22; 5(1): 15-34.
  2. Gould JF, et al. BMJ Open 2018;8:e020043. doi:10.1136/bmjopen-2017-020043
  3. USA Food and Drug Administration. Advice About Eating Fish. Available at: https://www.fda.gov/downloads/food/resourcesforyou/consumers/ucm536321.pdf. Accessed October 2018.

Exploring The Pregnancy Journey with Mumomega

Posted on by Sudeep Shrestha

With every pregnancy, a new Mother is born

Equazen Mumomega® is a unique supplement of combined Omega-3 (EPA and DHA) & Omega-6 (GLA and ARA) long chain essential fatty acids and is part of the Equazen® range.

These fatty acids – especially DHA – are needed during pregnancy and lactation to support a healthy brain and eye development in the foetus and the breastfed infant. The central nervous system and retina are enriched with DHA, which represents an important source for brain growth since the early stages of pregnancy. DHA can be obtained only via maternal cord thus the importance of a correct diet during pregnancy.

The clinical trial conducted at the Chelsea & Westminster Hospital London, UK, and published on the scientific journal “Prostaglandins Leukot Essent Fatty Acids ( PLEFA 138 (2018) 6-13)”, proved that infants born from mothers who took Equazen Mumomega® during pregnancy had larger head circumference and were longer at birth, potentially implying a better developed and resilient brain.

Prenatal supplements for pregnancy: a beginner’s guide

Posted on by Sudeep Shrestha

A mother’s needs for micronutrients increase substantially during her child’s early development. Prenatal supplements are designed to make sure you get everything you need.

You probably know that your body needs more energy, or calories, during pregnancy. But did you know that you also need more micronutrients? That means more vitamins and more minerals!1

Ideally, all mothers and mothers-to-be would get all the nutrition they need, including vitamins and minerals, by eating a varied diet of whole foods. But, because this often isn’t possible, taking a multivitamin/multimineral supplement is important when preparing for pregnancy.1

What prenatal vitamins and minerals do I need?

When choosing a prenatal supplement, make sure it contains all the vitamins and minerals that are especially important during pregnancy. These are the ones you should be on the lookout for:2

  • Iron
  • Folic acid
  • Iodine
  • Vitamin C
  • Zinc
  • Vitamin D
  • Calcium

If you’re unsure about what to take, ask your healthcare professional or pharmacist to help you choose a supplement.

When should I start taking prenatal vitamins and minerals?

Supplements designed for pregnancy should be started before you even become pregnant. A key reason for this is that folic acid taken both before and during pregnancy can prevent birth defects – especially conditions called “neural tube defects”, such as spina bifida.3 And that’s why you should start taking prenatal supplements when you first start trying to conceive.

Will taking prenatal vitamins and minerals help me conceive?

While prenatal vitamins and minerals will help support you and your baby, they aren’t designed to help you become pregnant.4,5 If you want to give yourself the best chance of becoming pregnant, it’s a good idea to see your doctor and ask for a preconception check-up. This involves checking for any health conditions that might affect your chances of conceiving.

Do prenatal vitamins and minerals have side effects?

Taking prenatal supplements as recommended by your healthcare professional or pharmacist will generally have either few or no side effects.6

The iron content in prenatal supplements can be a cause of constipation, and some women experience nausea if they take prenatal supplements on an empty stomach.6 So it’s a good idea to take prenatal vitamins and minerals with food to prevent the possibility of nausea.6

If you do experience any side effects from taking prenatal supplements, speak to your healthcare professional. They’ll know what to do to make sure you’re getting what you need.

References

1. Healthline. Nutritional needs during pregnancy. Available at: https://www.healthline.com/health/pregnancy/nutrition#1 Accessed February 2019.

2. Healthdirect.  Vitamins and nutrition in pregnancy. Available at: https://www.pregnancybirthbaby.org.au/vitamins-and-nutrition-in-pregnancy Accessed February 2019.

3. Healthdirect.  Folate and pregnancy. Available at: https://www.pregnancybirthbaby.org.au/folate-and-pregnancy Accessed February 2019.

4. Grajecki D, et al. The effect of micronutrient supplements on female fertility: a systematic review. Arch Gynecol Obstet 2012; 285(5): 1463-1471.

5. Modern Fertility. Should we all be taking prenatal vitamins?  Available at:  https://modernfertility.com/blog/vitamins  Accessed February 2019.

6. MedicineNet. Prenatal vitamins side effects and types.  Available at:  https://www.medicinenet.com/prenatal_vitamins/article.htm#should_all_pregnant_women_take_prenatal_vitamins Accessed February 2019.

Three Simple Tips to Ease Your Child Back Into School Mode After Holidays

Posted on by Sudeep Shrestha

The festive season is over and a brand new school year is quickly approaching. Instead of jumping back into the school routine all at once on the first day of their return, it’s better to ease kids into the transition. Here are three simple steps to help prepare them for the adjustment and gear up for a great school year.

Get their sleep routine back on track

Vacations often see our little ones staying up and sleeping in later than normal. Start gradually re-introducing their old, familiar pre-holiday sleep patterns a week or two before school starts to give their body clocks time to get back in sync. Do this by moving their turn in and wake up times fifteen minutes earlier each day, until you are back on the ideal schedule. Also re-inforce their usual term-time nightly rituals such as getting their clothes ready for the next day, or eliminating screen time at least an hour before bed.

Talk about what lies ahead

Talking about school will stimulate your child to begin focusing their mental energies on the new school year and help get them excited about it. Explain as much as you can about what the new school-year holds and ask positive open-ended questions such as what they are most looking forward to, or which teachers they hope to have. Reassure them that any back-to-school jitters are completely normal and will soon pass. It can also be helpful to create a countdown calendar that your child has control over, and driving them past their school a few days before they return.

Get them involved in back-to-school prep  

There are dozens of things to organise before the first day of school – encourage your child to participate in this process so they feel empowered and start to look forward to heading back. Allow them to assist with labelling of belongings, draw up their own class timetables or colour-code their exercise books and folders. Make school-supply shopping an event, and let your child pick out items in his favorite color or style whenever possible.