Stress is both friend and foe, depending on the circumstance and consistency!

An inherent instinct, stress raises blood pressure and floods the body with cortisol, much like a built in safety mechanism it prepares us for battle or to burst into a run.

Useful when dogging a bullet or breaking in traffic it heightens the senses and puts all your parts on alert, but prolong this state indefinitely and it is rather like high revs and wheelies – your engine and tyres will wear out leaving you with an unresponsive vehicle stuck in race mode!

In humans chronic stress equates to a compromised immune system, impaired cognitive function, poor digestion, aching muscles and much more.

Click here read about stress and sickness.

Like all beasts stress is best awakened in select moments and kept sedated the rest of the time. So, this month’s mission is to master the art of sedating stress using the best beast tamer of all – sleep!

Why sleep is your secret weapon against stress – it restores hormonal balance much like a pit crew changes bald tyres, realigns the wheels, and tops up your tank. It acts like a sedative on stress counteracting oxidative damage and making it easier to cope with the beast when it rears its ugly head.

Objective: Identify sleep obstacles and implement ‘sound sleep’ strategies.

To follow are a few common lifestyle habits which make it difficult to get sound sleep -

-Working the Night Shift
-Large Meals Late in the Evening
-Sitters Syndrome (inactive lifestyle)
-Pill Popping (relying on artificial sleep aids)
-Caffeine Catalysts (using coffee to stay awake/alert)
-Constantly Connected (internet,pda’s,mobile phones etc..)

Did you identify with any of these or can you relate to any of the following signs of stress/sleep deprivation:

-Fatigue
-Moodiness
-Depression
-Memory Loss
-Slow to React
-Low Motivation
-Lack of Concentration

With a knowledge of your disruptive behaviours coupled by an awareness of the impact it is having on your body and brain we can now begin implementing some ‘sound sleep’ strategies:

Increase Your Serotonin Levels
Carbohydrates can support serotonin production but sugar loaded varieties only offer a short term solution. Choose complex carbohydrates like root vegetables, nuts and wild rice which help your brain properly process the tryptophan (a large amino that converts to serotonin in the brain) in protein.

Feed your Hormones
Fat is essential to many hormonal processes, look for foods naturally high in DHA (i.e. mackerel, wild salmon,avocados, nuts, flaxseed).

Moderate Your Mood
Get in some ‘good oil’, support brain health and boost your mood with a quality fish oil supplement.

Slow Serotonin Breakdown
Consider an adaptogenic supplement like Rhodiola which slows the breakdown of serotonin.

Stop Using Stimulants
Dump the stimulant cycle including sugars,caffeine and any sleep aids. Start by reducing your reliance by replacing part of your portion (ie. one out four cups of coffee) or pills with an alternative therapy (i.e. a cup of ginseng tea or a melatonin capsule).

Move More
Exercise boosts cardiovascular efficiency, encourages endorphins and aligns well with consistent sleep patterns.

Nap Now and Then
It is not always possible to nod off on a regular schedule or sleep soundly whilst neighbours jam it out next door so when you fall short of sound sleep try napping every now and then. Studies link afternoon power naps with increased productivity, better cognitive function and memory retention, and lower stress levels.

Try these seven ‘sound sleep’ strategies implementing one each day over the course of a week and see if this doesn’t help sedate the stress beast within.

Reclaim your Energy and Enthusiasm with a Re-boost to your System!

Several months into a New Year when stress mounts and motivation wanes, routine can creep in and rob you of the inspiration to reinvent yourself. But rather than resign your fate to a subpar state, why not try re-boosting your system?

Repetition and poor nutrition can wear down your energy reserve, leaving you physically and mentally exhausted. To fight this fatigue and loss of enthusiasm the mission this month involves an integrative approach of simple supplementation and mental stimulation to replenishing your reserve.

Mission: Re-boost your System with Supplementation and Brain Breaks!

Objective: Enhance immune and digestive function whilst engaging the mind in activities which invigorate and inspire you.

How to Re-boost your System

Not unlike a computer which processes and filters copious amounts of data everyday, our body must defend against unseen bugs and bacteria. Without adequate security to act as a firewall against hackers, bugs and viruses your hard drive maybe compromised and the same can be said when the immune system is not operating optimally we become susceptible to illness.

Step one is to de-bug your system: Vitaklenz is a blend of 12 active herbal ingredients traditionally used in Asia, Europe, America & India to help the body eliminate unhealthy organisms, and to support a healthy digestive system.

The formula for this herbal treatment was carefully designed by Dr Bernard Barber, one of the world’s foremost parasite experts in consultation with leading health supplement provider Genesis to maximize the anti-parasitic and anti-yeast properties of each of the herbal ingredients. An extra layer of help has also been included to assist the body to rid toxins that build up from the parasite die-off.

This places Vitaklenz in a unique position – the powerful double action of hitting both parasites and candida yeast hard, but with liver stimulants present to help cope with any unpleasant side-effects of the cleanse.

Step two install supportive software: Once you’ve eliminated any parasites placing extra stress on your system, it’s time to install ‘supportive software’ which will provide security against future invasions. This equates to supplementation which nourishes healthy bacteria and strengthens your natural defence system.

Vitaklenz Recharge is a powerful probiotic naturally cultured through a traditional process. Containing 19 fermented superfoods and 15 beneficial strains of bacteria. Easily assimilated your body will immediately start to metabolize the nutrients in Vitaklenz Recharge.

No bacterial agents are introduced during manufacture – all beneficial bacteria are cultivated within the powder through natural fermentation – just as nature intended!

As a concentrated food powder, you can take it in a variety of ways- sprinkled over cereal, mixed into water or juice, baked into home-made bread or added to your favorite fruit smoothie drink, Vitaklenz Recharge is easy to take.

Just one teaspoon per day is all you need to nourish your system with millions of viable, living beneficial bacteria. Of course you can take more if you like, with many regular users finding success with 3 or 4 times that amount. Vitaklenz Recharge may be taken on an ongoing basis to supplement your nutritional intake, boost your body’s defences against infection and balance your digestive system.

Step three re-boost your system: With new software installed it’s time to relaunch your computer and enjoy the benefits of a ‘bug-free’ system which include improved efficiency and faster processing time. Our body responds to the benefits of supportive nutrition in the same way finally able to utilise energy otherwise depreciated by poor health and digestive function.

Now, revitalised by good health the best way to maintain your motivation is with brain breaks especially from mentally challenging or repetitive tasks. Setting aside as little as a few minutes everyday dedicated to activities which stimulate your senses and encourage creativity will balance stress and boost inspiration!

The Ten Minute Holiday: Try making a list of express escapes such as- sitting down to hot chocolate and a good book, playing frisbee with a friend, going for a walk in the park, getting a massage or picking-up a paint brush.

The primary concern for many of us is ENERGY or the lack there of!

Demands at work or competitive training schedules deplete our bodies energy reserves and reducing the efficiency of our work or workout capacity.

Many things contribute to the loss of internal energy some within our ability to control (eating nutrient rich foods that support good health) and others such as pollution, noise, increased work loads and conflict that elevate cortisol levels and trigger involuntary responses from our autonomic nerve system.

Strategies to combat fatigue often focus on stimulating adrenal functions either through supplementation or emotional energy which expends quickly.

In order to sustain energy you need to balance the elements which control your overall vitality “stress” and conserve internal energy.

The autonomic nerve system (ANS) acts like a command centre for the body responsible for regulating everything from perspiration to pupil dilation. Whereas most of its actions are involuntary, some, such as breathing, work in tandem with the conscious mind.

The best way to relax your ANS is to increase the parasympathetic tone (a branch of the nerve system which slows things down and conserves energy) and reducing sympathetic tone (the system responsible for speeding things up and preparing the body for fight or flight).

Breathing techniques are one way to achieve this and much like an equalizer on your stereo system will allow you to adjust the level of internal stress in favor of increased energy!

Try “Dr. Weil’s 4-7-8 Breathing Exercise” a simple yoga technique combining sounds with rythmic breathing.

Don’t let foreign invaders deplete your drive or put you out of Action.  Fight Flu, Fatigue and other nasty bacteria with a powerful immune system! 

Mission Overview:
If you love adventure and action sports chances are you also enjoy pushing your body to the extreme. This can be an advantage, as the body adapts to higher levels of stress becoming more resistant to illness.  However, the balance is a fine one and intensity over time can breakdown your defenses rendering you out of Action completely!

Mission Brief:
So this month’s mission is focused on building an impenetrable immune system by prescribing to some simple strategies!

Body Armor
The first line of Defense is your skin which serves as a basic bacteria barrier for germs and viruses. Its protective properties are largely due to the layer of dead cells that form on top of the skin ‘the epidermus’. Thinner than plastic cling-wrap this layer is composed of protein called keratin which is difficult to breakdown.  In addition tiny hairs, chemicals within your sweat and beneficial bacteria present on the skins surface all help form a boundary for keeping out the bad guys!

But…..  

Armor left exposed to the elements invites rust and skin is no different, as cuts, cracks and burns allow for infection to penetrate.

Try these Evasive Health Tactics:

Cuts- Allow a wound to bleed a bit before attempting to clean it as this helps naturally remove any dirt or debris.  It is also a good idea to avoid strong disinfectants or alcohol as they can damage tissue. Instead use a gentle cleanser or mild soap then pat dry with a sterile gauze or clean cloth.

Cracks- Dry skin is more susceptible cracking and occurs most commonly after exposure to the elements such as wind, cold and heat.  Using a natural moisturizer with sunscreen will help keep skin hydrated.  

Burns- Striping the skin of its natural defense burns also place an extra demand on the metabolism as the body must work much harder to repair itself.  Drinking more water will help your skin rebuild damaged cells and manage any increase to body temperature. 

Inner Defense System (IDS)

The outer layer is your first line of defense but the real work begins beneath the surface where an inner army of complex molecules and white blood cells prepare for battle.  These minute soldiers are vital to your inner defense as they strengthen your immune system.

Your A-Team consists of….

The Scouts or Antigens responsible for detecting foreign invader.

The Tag Team or Antigens efficient fighters these guys team up to take down the enemy.

The Commanding Officers or T-Cells which play two different roles, kind of like good cop/bad cop. Helper T-cells are responsible for sending in reinforcements whilst Cytotoxic T-cells target infected cells for termination.

The Gobble Gang or Phagocytes are hungry soldiers out for a feed. The smaller neutrophils navigate your circulatory highway scouting for infections to gobble up whilst their bigger brothers the macrophages stakeout healthy cells waiting for unsuspecting invaders chow down on!

The specialists or Natural Killer cells (NK-cells) viral infections stimulate the production of NK-cells which often hold the fort until cytotoxic T-cells can arrive.

To ensure your Army is up for Battle try performing the following Systems Check- 

* I recently suffered from a cold, sore throat or the flu.

* My illnesses typically last for two or more weeks.

* I usually feel tired throughout the day.

* The majority of my training is performed at high intensities.

* I frequently travel long distances for short stays.

* I feel constantly pressured or overwhelmed.

* I’ve recently taken a long course of antibiotics.

If your checklist is full of Yes responses then it’s time to rebuild the fort and add some Evasive Health Tactics to your current regime.

To keep your Inner defense ready for Action outfit your operation with the following supplies:

Foods with the highest antioxidant rating are given a score for their Oxygen Radical Absorbance Capacity (ORAC) and here is a list of the top picks.

Fruits: Prunes (5770 per 100g), Blueberries (2400 per 100g), Strawberries (1540 per 100g) Raspberries (1220 per 100g), Oranges (750 per 100g) & Red Grapes (739 per 100g).

Vegetables: Kale (1770 per 100g), Spinach (1260 per 100g), Brussels sprouts (980 per 100g), Broccoli florets (890 per 100g), Red Capsicum (710 per 100g) & Onions (450 per 100g).

Other powerful foods to fuel your army’s defense system: Garlic (acts as a natural antibiotic), Citrus Fruits (provide a quality source of Vitamin C), Tomatoes (loaded with lycopene a cancer fighting antioxidant), Carrots (provide the body with carotenoids which your body converts to Vitamin A which increases the proliferation of white blood cells), Mushrooms (contain lentinan an immune stimulant).

Pantry Staples: Olive Oil (a source of squalene shown to improve immune function), Basil (helps kill intestinal parasites), Cayenne (contains capsaicin which improves blood circulation and acts as a decongestant), Coriander (rich in coriandrol combats liver cancer by fighting aflatoxins, carinogenics commonly found in mouldy bread and peanuts), Chocolate (yum factor aside dark varieties with less sugar and more cacoa are a rich source of antioxidants).

Simple Supermarket Supplements for Extra Insurance:

Morlife Immune Milkashake contains natural colostrum a rich source of antibody IgG, especially good to help you get through those winter months. It is synergistically blended with herbs, vitamins and minerals for a quick energy pick-me-up. Milkashake is also fortified with vitamins: C, B1, B2, B3, B6 and Folate to help support an active lifestyle. 

Co-Enzyme Q10 is produced by the body and is a powerful antioxidant and effective free radical scavenger. Co-Enzyme Q10 also plays a vital role helping to improve energy levels, stamina and endurance, and assisting the conversion of food to energy.