FOMO: Is It Ruling Your Life?

FOMO: FEAR OF MISSING OUT

There is now a very real mental health risk associated with our fear of missing out. The rise of social media, booming technology and our constant ‘connectedness’, is contributing to rises in anxiety, depression, self-doubt, compromised confidence and changes in our social behaviours and communication.

I switched off & learnt to shut down the FOMO!

I am not immune to this new phenomenon, using daily social media to stay connected with friends, family and business. It’s actually BECAUSE of SOCIAL MEDIA, I can have friends all over the country & my business can flourish.

Social Media is not evil or the enemy, it just needs to NOT be used at the expense of true “real life” connections. Have you ever looked at your screentime on your device?

No?

You might want to take a little look! You might be surprised at how much of your day, week, month is actually used on your device!! I WAS!!!! And some (well lets face it!) a lot of time, was at the expense of time with my family & my mental health!

I found myself:

✘ committing to things I didn’t want to do

✘spending money I didn’t have

✘surrounding myself with people I really didn’t want to be with

✘using social media to escape feelings or kids

✘wasting countless hours scrolling through a news feed I really couldn’t tell you what was on it!!

BECAUSE MY FEAR I MIGHT MISS OUT ON SOMETHING WAS RULING MY LIFE!

A CHALLENGE WAS SET 47.5 HOURS WITHOUT SOCIAL MEDIA

I was to go from 8pm Friday Night till 7.30pm Sunday night, with no social media! Why the odd hours? Why not a full 48 hours?

I had a facebook live training scheduled for 7.30pm on the Sunday Night and I didn’t want to miss out!!!!!!!!!

Can you see it? Yes, I set a challenge to prove that FOMO didn’t rule my life and without realising (until now) the parameter was set around my fear of missing out!!!

Now this challenge was not easy, don’t get me wrong! I found my finger hovering over the facebook button a number of times. Once or twice, I even hit the button, however I closed it before it had a chance to load.

Another, time I was chatting to hubby, when I looked down and facebook had loaded. I had no recollection of tapping the App. However, there it was sitting open and I HAD NO IDEA HOW. Again I closed it without looking at anything.

Or the time I sat thinking “if I jump on hubby’s phone and facebook no-one will know I broke my challenge” (It was only a thought – I didn’t look!).

What have I achieved? A realisation about how much I rely on that little app, to fill time, distract my mind and feel connected to my world! How I had lost the ability to connect with myself and my world around me, to be ok with being with me!

And GUESS WHAT? It’s 12pm on Monday Morning and I am yet to actually open facebook – YES I missed my live training – I’ll watch the replay! I’ve survived 64+ hours without social media and I haven’t missed out, the world has not ended, the walls didn’t fall in!!!!!!!

So what did I learn?

“Nature is good for the soul”

Saturday morning was spent bush walking with my husband. Watching him take photos of the waterfall & nature, enjoying his company, conversation & photography passion. There was something about being still and taking time out, that allowed me space to learn to be okay with being quite & with myself!

This time out provided invaluable lessons:

“There is clarity in the calm”

“Sometimes we surround ourselves with ‘busy’, because we don’t want to be with ourselves”

“Connecting with those we love, can help us remember how to love ourselves”

“Being with yourself is hard, but very necessary. It brings understanding, strength & guidance”

“We need to listen to both what people say & don’t say – there is a beautiful space in between the words – where peace can be found”

“Being truly present takes time & practice – without guilt!”

“We cannot simply do all the stuff – all the time and this is OK”

“Life happens everyday, every moment NOT TO US – we need to live it”

“Each new breath is a new beginning – you can start again & again multiple times daily”

“There is a beautiful strength in vulnerability & accepting what is, letting go of what was & having faith it what’s to come”

What’s this challenge changed? I have made a promise to myself, to alter the way I use social media. To remember to switch off regularly and be gentle with myself! Because I am human, a work in progress. Sometimes I’ll get it wrong, THAT’s OK!!! I may just need to remind myself, of all the benefits I tell others about self care & mindfulness.

WHAT WILL YOU DO TODAY TO SWITCH OFF & GET CONNECTED WITH THE WORLD AROUND YOU?

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Hormonal Imbalance: Part 2 Natural Ways to Restore Hormonal Harmony

In part 1, we discussed the signs, symptoms & possible causes of hormonal imbalance. In Part 2 we will be looking at Natural ways to restore hormonal balance and harmony.

Women often don’t realise there is a disharmony in their hormones, or that natural hormonal balance and harmony can be achieved.

One of the most common questions I ask in clinic is “what is your cycle like? Tell me about your cycle“, to which i receive “just the normal PMS, anxiety, cramping, headaches, bloating…….” These are NOT NORMAL!!!

So when did COMMON become NORMAL?

From talking to many women about their monthly cycles, there is definitely a sense among women that there should be a level of pain & discomfort associated with the arrival of menstruation. Is it any wonder when:

That’s right 85 – 90% of women suffer monthly!!!! 

However, hormonal imbalance is not only linked to the menstrual cycle. It can effect so many facets of our life & the signs, symptoms & causes are varied. If you haven’t already read part 1 on the signs, symptoms and possible causes of hormonal imbalance, you can find it here.

1. Diet & Nutrition

The food we eat or don’t eat can have a huge impact on our hormonal balance. Eating a nutrient dense diet provides us with the macronutrients (fats, protein & crabohydrates) and the micronutrients (vitamins & minerals) for healthy balanced hormonal harmony.

Where do you start?

Start with removing excess sugar, caffeine, alcohol, processed chemical laden foods and takeaways. Replace them with more fresh vegetables, quality fats and proteins. This is known as the “crowd out” method. The more you introduce in these quality foods, the more you will eat less of the “nutrient poor” foods.

Ever noticed the difference in your energy, mood, ability to cope with stress & your productivity when you start the day with avocado & eggs on your toast, rather than just a coffee or jam on your toast?

A great way to start looking at how to eat is the 80/20 rule. Simply, eat Nutrient Dense Wholefoods 80% of the time and allow yourself to eat “nutrient poor foods” 20% of the time. After all, it’s not about deprivation, it’s about nourishment. Sometimes that 20% is just as important to nourishing the soul & social interaction, as the 80% is to nourishing the body.

Making changes and knowing where to start can be overwhelming sometimes. If you need help in changing your diet & nutrition for hormonal harmony, get in touch!

2. Sleep

Sleep is essential to hormonal harmony, as well as overall health and vitality. The quality & quantity of our sleep effects our bodies ability to heal & restore itself.

Implementing a sleep hygiene plan and strategy can be helpful in improving sleep onset, sleep quality & sleep quantity.

But what to implement?

My biggest 3 sleep tips:

  • No technology for at least an hour before bed and never in the bedroom
  • Aim to go to sleep and rise at the same time everyday
  • Make sure your bedroom is quiet, dark, comfortable and used for sleep & sex only. If you want to read, watch TV, chat on the phone, do all of this in another room before you head to bed.

3. Reduce Stress

Reducing stress is another important factor in balancing your hormones. Stress increases Cortisol, excess cortisol production has an effect on both oestrogen and progesterone production and ovarian function.

The impacts of stress are far reaching, but one of the biggest is it’s effect on glucose & insulin. This is one of the reasons hormonal imbalance is often seen with weight gain or an inability to lose weight. Cortisol causes a rise in glucose, leading to increased blood sugar and after time insulin resistance.

How can you reduce stress?

My top 5 stress-less tips:

  • Learning to say no & putting your health before everyone else’s
  • Mindfulness or meditation practice
  • Regular exercise (walking, yoga or pilates are great)
  • Reduce alcohol, sugar and caffeine in the diet
  • Sleep

YEP! by now you might be starting to see the link between each of the main contributors to hormonal imbalance & the best ways to naturally restore hormonal harmony.

4. Movement

Daily movement is essential for hormonal balance, not to mention essential for general health & wellbeing.

Exercising daily does not mean you need to head to the gym every day and sweat it out (although sweat can help eliminate toxins), with high intensity training. However, mixing up low, moderate and high intensity exercise throughout your week, is a great way to achieve hormonal harmony.

Moving daily with a walk, yoga, pilates, swim at the beach, bike ride, gym class or whatever you love to do, about 5 times a week is optimal for hormonal balance.

Exercise is a great way to reduce stress, however high intensity or prolonged exercise can increase cortisol & reduce progesterone.

Everyone is very individual! Depending on the reasons for your hormonal (or suspected) hormonal imbalance, or if your trying to conceive, the amount and type of exercise you do can be helpful or harmful. So it’s always best to seek a little professional guidance .

5. Gut health & Detoxification

Quite often hormonal imbalance is closely linked to poor gut & liver function. The liver is the main detoxification organ and responsible for neutralizing and excreting both excess hormones and toxins (internal & external).

If the liver is over burdened with toxins and excess hormones, these recirculate around the body and are reabsorbed. Leaky Gut and poor gut health contribute to this re-absorption and an increase in toxic load.

When looking at optomizing detoxification pathways, we need to address not only diet but stress, movement, mindset, relationships, sleep & environmental toxins.

In clinic, I often work with women and men on a tailored detoxification program that addresses all of these areas. To aid in improving both detoxification & gut health, to help restore hormonal harmony.

You can find out more about my available online detox program and tailored detox packages here.

6. Supplements

It would be great if we could obtain all our nutrients from the food that we eat, after all ‘food is medicine‘. Sometimes it’s not always possible, due to many reasons like changes in farming practices & poor soil quality, poor dietary choices, preservatives & additives in processed foods, poor gut health & reduced absorption capabilities, stress &/or lifestyle choices.

Nutritional Supplements used in the right form & therapeutic dosage, can be of benefit in restoring nutrient levels to optimal levels and aiding in the restoration of hormonal balance.

However it is important to note that it is best to seek professional help in determining a supplemental program right for your specific needs. Always advise your nutritionist or naturopath of any medications you are taking or your health provider of any supplements you are taking, to ensure their are no interactions.

If you missed Part 1 of the Hormonal Imbalance Series you can find it here

DISCLAIMER: This article is for general information purposes only and is not intended to be construed as medical advice, nor is it intended to lead anyone away from a qualified health practitioner or medical care. We make absolutely no claims to diagnose, cure, treat or prevent any disease. If you have a medical condition, it is advisable to speak to your qualified healthcare professional.

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