shereehannah – Page 6 – Sheree Hannah Wellness

Is Sugar Really That Bad For You

IS SUGAR REALLY THAT BAD FOR YOU?

19 / APRIL / 2023

SHEREE'S HEALTH DIARIES

Sugar is such a controversial topic in the health and wellness world. The truth is, sugar is sugar, regardless of its form or name (IMO). And consuming too much sugar can have a detrimental effect on our gut health, leading to digestive issues and inflammation in the body.

Unfortunately, there are many different names for sugar, which makes it difficult to identify in the ingredient list of food products. Common names for sugar include agave, cane, caramel, maple syrup, and coconut sugar. However, it's important to understand that they all contain a high amount of fructose, which can be damaging to our bodies in excess.

Consuming too much sugar can cause an overgrowth of harmful bacteria in our gut, leading to inflammation and a weakened immune system. This is why it's crucial to be mindful of our sugar intake and choose whole, natural foods that are low in added sugars. By understanding the various names for sugar and being more mindful of our food choices, we can take control of our gut health and overall wellbeing.

ADDICTION TO SUGAR

Did you know that sugar can be more addictive than cocaine? It's true! When we consume sugar, our brains release dopamine, a neurotransmitter associated with pleasure and reward. This flood of dopamine can create a feeling of euphoria, which can lead to cravings for more sugar. Studies have shown that sugar activates the same areas of the brain as drugs of abuse, such as cocaine and heroin. In fact, in one study, rats were given the choice between sugar water and cocaine, and they chose the sugar water every time. This suggests that sugar may be even more rewarding and addictive than cocaine. Crazy right!?

But the problem with sugar addiction goes beyond just cravings and pleasure. Over time, consuming too much sugar can lead to a host of health problems, such as hormonal imbalances, bacterial overgrowths in the gut, poor sleep, lethargy and fatigue, as well as obesity, type 2 diabetes, and heart disease. By reducing your sugar consumption and making healthier choices, you can improve your overall health and wellbeing.

INCREASED SUGAR CONSUMPTION + WHAT YOU CAN DO

This may surprise you, but you could be consuming more than 35 kilograms (77 pounds) of sugar per year without even realising it! Statistics suggest that as recently as 100 years ago, the average person only ate around 1 kilogram (2 pounds) of sugar per year. Now, it is reported to be about 35 kilograms (77 pounds) per person, per year! That is 35 times more sugar than what our (great) grandparents were eating, and it's unlikely that the increase is from an extra consumption in vegetable intake.

The increase in sugar consumption is mainly due to hidden sugars, processed sugars, and overconsumption of them. The condiments from the grocery store, tinned foods, and even bread sometimes contain added sugars. This is why it's so important to learn the balance when it comes to sugar, as you may be consuming far more than you realise.

If you want to detox your body from sugar and support your body in sleeping better, increased energy, improved moods, more balanced hormones, and a happier gut, join me in the 30-day sugar-free sprint. This program can help you reduce your sugar intake and improve your overall health and wellbeing. Check out the link here for all the details.

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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I'm Over The Medical Gaslighting

I'M F*CKING OVER THIS MEDICAL GASLIGHTING!

12 / APRIL / 2023

SHEREE'S HEALTH DIARIES

It's time you were taken seriously when you have concerns about your health.

It has brought me to tears the last few weeks, not just what I’m about to share, but all the stories that followed in your messages and comments on my Instagram post about this very topic.

I am a huge advocate for patient/client care and believe that the holistic approach, and the work myself and other like minded practitioners do, should be a collaborative effort with medical professionals like doctors for whoever needs care that is in front of us, it’s not one or the other.

But I wanted to share this story with you, because I know too many women who have been told their blood work was ‘normal’ and that they just have to live with it… this is not the case, and certainly wasn’t the case for my client whose story I am sharing with you below.

ADVOCATING FOR YOURSELF

So this happened just over a week ago…

I had a client that just couldn't shift weight, a few things had popped up in the limited blood work her doctor had permitted her to do, but things just weren't working.

She was eating PERFECTLY, like I take my hat off to her, whole real nourishing foods, following protocols 100%, yet the weight wasn't shifting and I knew there was more to the picture (another reason why testing is so important)... we have to get to the root cause.

She went to her doctor about the weight loss issue, asking to investigate this further and requested a few more bloods. To which the doctor refused the blood work, blamed her weight on assumed case of PCOS, and then told her she shouldn't be working with a nutritionist (aka me) because we don't know what we're talking about - she actually said a lot worse about me but I'll leave it out.

So I took matters into my own hands, reached out to my own personal doctor to enable her to get these extra tests done, and GUESS WHAT HAPPENED?

She was diagnosed with an AUTOIMMUNE CONDITION of her thyroid, and her blood readings were off the charts! (meaning that this has most likely been going on for a long time under the radar).

This completely explains why she's been unable to lose the weight, and has actually been feeling progressively worse no matter how many healthy changes she made in her diet and life.

FINAL THOUGHTS

Left untreated and ignored this could've been so much worse, and I am so grateful we pushed and got to the root cause for her... we both knew something wasn't right and there was more to this picture.

So let this serve as a reminder... no matter what YOU know your body best, trust your intuition, and if something doesn't seem right, don't be afraid to keep questioning it until you get REAL answers!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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How To Eat Chocolate Guilt Free

HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE

5 / APRIL / 2023

SHEREE'S HEALTH DIARIES

HOW TO ENJOY YOUR EASTER CHOCOLATE GUILT FREE… Without messing up your hormones!

You’re allowed to have your cake and eat it too (or easter eggs in this case)

When it comes to our health and eating habits, especially at this time of year, it can be very easy to find ourselves OVER-EATING or EMOTIONAL EATING… 😓⁣ and an overindulgence in refined sugars and processed foods can send our hormones into haywire!
⁣
I’m here to help you ditch the guilt and eat intuitively whilst keeping those hormones happy! 🙌🏽⁣
⁣
As someone who really used to struggle with binge eating, especially around Easter I can totally relate, and know the battles that can be going on in your mind right now 😣⁣

I also know how much it used to end up affecting my mood, my energy and ultimately my next period because I had overindulged
⁣
Believe it or not, we actually have internal hunger cues and appetite regulators that help tell us when we are due to eat, and when we are full 🤯⁣
⁣
However, I also know we are human 😅, and these can be easily overridden when it comes to emotion, stress, boredom or even hormonal imbalance ⁣

I want you to be able to go enjoy your easter eggs or hot cross buns ⁣with freedom, or choose not to from an empowered place 🍫😍 🙌🏽

Instead of focusing on what you can’t have, focus on what you really want! 🤩I can’t tell you the amount of times I have actually passed up chocolate, ice cream and cake because I really didn’t feel like it, 👌🏽 and other times where I have devoured more than my share! 😅

However, there was a time where bingeing was my go to, 😓 followed by purging…

I won’t even tell you what happened to the poor giant Reese’s pieces peanut butter egg that I ate in one sitting 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️ But that was before I found the balance I now have 😍 There is no restriction, so there is literally no need to binge or purge 🎉🎉🎉

TIPS FOR CHOOSING WHAT TO EAT FROM A HEALTHY PLACE

I give myself full permission to have what I want, when I want, and this for me is truly FREEING! 🥳 However there are a few key things I also do, so that I know that I am making the decision from a healthy place.

Ensuring I have had a protein rich meal, with plenty of leafy greens too, this way I know I am satiated, have given my body a bunch of nutrients and I won’t be trying to satisfy the hunger by filling myself up with sugar.
I then practise intuitive eating, by asking myself and answering honestly - ‘Is this going to serve me right now?’ And the answer may very well be YES, I might really feel like the chocolate and want to savour and enjoy it, or I might check in and see I’m actually not that hungry right now and having the chocolate is only going to make me feel too full and bloated and that’s not fun. The key is to understand, there is no wrong answer.
If I do choose to enjoy the chocolate (and I know at some point over Easter weekend I most definitely will), I am really present and mindful with it. I don’t just snack away in front of a screen, or mindlessly consume it without even realising I’m eating it. Instead, I notice the feel, taste, texture and sweetness of it as I enjoy every mouthful/piece. Mindful eating is an amazing practice to practise.
Finally I make sure I am keeping on top of my supplements, magnesium is amazing to keep on top of sugar cravings, but also support your hormone health and reduce that stress hormone cortisol from floating around unnecessarily. I take this daily, and sometimes increase it during times like these to support my body.

FINAL THOUGHTS

By listening to my body, hunger cues, feeling into whether or not I am wanting the chocolate 🍫 from a place of lack and emotion, or because I truly want to enjoy it and savouring every delicious mouthful, has been a GAME CHANGER! 🤩🤩

And if it worked for me (with my history of ED), then I know it can work for you! 🙌🏽

Listen to what your gut is telling you (like seriously), take that pause and then make your decision from a place of empowerment and completely GUILT FREE! 😁

HAPPY EASTER!!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Pre-Workout Gummies Recipe

PRE-WORKOUT GUMMIES RECIPE

29 / MARCH / 2023

SHEREE'S HEALTH DIARIES

Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes
Yields: 30 - 40 gummies

One of the most common questions I get asked is “do I have to eat before I exercise?”

Short answer. YES.

Unless you are doing a walk or fasted cardio (with no resistance), then you are going to need something before you train. Especially first thing in the morning

But look, I get it. I personally cannot stomach a meal or anything remotely close to a ‘breakfast’ if I am exercising in the morning, so when I learnt a little trick it not only helped my training but my clients massively.

The trick is to pop a little honey under the tongue as that little glucose (sugar) hit tricks your brain into thinking it has had a meal, it is absorbed super quickly and breaks your fast so that you don’t start breaking down your muscles to use as a fuel source (and nope your body doesn’t automatically burn fat first thing in the morning if you start exercising).

Which is why having something before you train is super important.

These gummies actually tick a lot of boxes for such a small little snack… especially in the workout space you see not only do you have the honey for the ‘snack hack’, but the pomegranate juice contains polyphenol antioxidants that help your body get the oxygen and nutrients it needs during exercise as they increase nitric oxide bioavailability.

The pomegranate also helps rejuvenate mitochondria (the little powerhouses of your cells) which is what allows us to get the energy to exercise too. Amazing huh!?

I recommend having 2 - 3 of these if you’re needing a little something in the morning to get you going, or if you need a quick snack before the gym on those days you’re in a bit of a rush!

Side note: the gelatin is amazing to support gut health and repair gut lining, so these gummies are a win win! Check out the recipe below :)

INGREDIENTS

- 1 cup pomegranate juice
- 4 tbsp. gelatin (I used the nutra organics natural grass fed unflavoured)
- 3 tbsp. honey

METHOD

(as adapted from @boobtofood)

Add the juice to small - medium saucepan
Sprinkle the gelatin over the juice (try spread it out evenly), and let it sit for a few minutes, this allows the gelatin to ‘bloom’
**You will notice a wrinkled look forming on the surface as the liquid absorbs the gelatin
Stir the mixture together
Put on a low-medium heat and stir gently until the gelatin has dissolved for around 5 minutes
In the last minute or so add the honey and make sure this is well mixed through
Remove from heat and pour into silicone moulds (I got mine from @littlegiantsstore and found using a tear dropper helped massively too. Alternatively you can use a container as long as it lifts out easily.
Pop in the fridge for 2+ hours for it to set
Remove from moulds or cut them up (if in a container) and keep refrigerated for up to 14 days. Enjoy!

As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)

ENJOY!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Why You Should Avoid Horror Flicks For Your Hormone Health

WHY I AVOID HORROR FLICKS FOR MY HORMONE HEALTH

22 / MARCH / 2023

SHEREE'S HEALTH DIARIES

Why I avoid horror flicks (for my health) …. And not just because I’m a scaredy-cat.

Even though I might actually hate scary movies because they are well... SCARY haha, there's another reason I avoid them, and that is to do with taking care of my nervous system.

HOW HORROR FLICKS EFFECT YOUR HORMONES

Scary movies or tv shows send your body into fight or flight response - activating your sympathetic nervous system and increasing the cortisol circulating around your body due to the sensory overload you're experiencing

This then wreaks havoc on your hormones because unfortunately your body isn't aware you're watching the scary movie for 'fun' and genuinely thinks your life is in danger. So it does all it can to protect you

Scary movies aren't the only thing that puts us into sensory overload, we are bombarded with these things on a daily basis including:
- loud noises like phones ringing, and honking cars
- rapid visual effects in movies + games, flickering of screens
- radio + EMF waves
- fluorescent lighting
- extreme work hours + workload
… and of course the violence in things like scary movies

You may be prone to experiencing sensory overload if you are consistently doing any of the following:
- listening to music at a high volume whilst training
- watch or play fast-moving or violent movies/video games often or before bed
- stare at a computer screen for a large portion of your day
- always have music on in the background
- constantly exposed to fluorescent lighting throughout the day

This not only affects our hormones, but our neurotransmitters, particularly one called GABA which is what helps keep us calm and our anxiety at bay

WHAT CAN YOU DO?

If this is resonating, then here's what you can do...

1. See what of the sensory overload you can reduce/remove
2. Create time and space for silence and stillness throughout your day
3. Consider adding in some GABA supporting compounds such as lemon extract, passionflower extract or CBD oil

Where will you start with boosting your immune system? Let me know in the comments below.

Yours in Health & Happiness,
Sheree xo

References:
Boundless - Ben Greenfield

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

7 Daily Habits For A Healthy Gut

7 DAILY HABITS FOR A HEALTHY GUT

15 / MARCH / 2023

SHEREE'S HEALTH DIARIES

WANT TO KNOW HOW TO HAVE A HEALTHY GUT AND KEEP IT THAT WAY?

It’s probably not what you’d think, and some of these may surprise you with just how easy they are… Small things done consistently, is what makes the biggest difference!

HERE ARE MY TOP 7 DAILY HABITS FOR A HEALTHY GUT

BOWEL MOVEMENT(S)
Having a daily bowel movement - this is a non-negotiable to keep the gut clean and healthy, it means you are eliminating toxins and your detoxification pathways are open (and if this isn’t happening for you, DM me!)
BONE BROTH
A morning mug of bone broth before I start my day helps line my gut with nutrients to support a healthy gut lining and feed my good bugs! There are so many benefits of bone broth, read about it here
BELLY BREATHING
Deep belly breathing to activate my rest, digest, reproduce and repair system (PNS), if you are living in fight or flight (often unknowingly), you will be chest breathing. This takes blood away from your digestive system and can actually lead to bloating, indigestion, and other gut issues.
EXERCISE
Regular movement = regular movement, and I mean that quite literally, get your body moving so your bowels do too! Even if you are just going for a 30 minute walk daily it will really support your gut and how it functions!
PROBIOTICS
I personally choose to take probiotics on the regular to keep growing the diversity and richness of my gut microbiome (aka increase the amount + quality of my good bugs). But quality is important… if you aren’t sure where to start, DM me!
FIBRE
Fibre is the toothbrush for your gut, you don’t want any plaque building up (yes that happens in your gut, not just your teeth)... So adding a regular serve of leafy greens and other non-starchy veggies to main meals keeps you regular
WATER
Drinking 3L + of water each day keeps your body hydrated so the cells can communicate effectively, and it also keeps your stools flowing regularly, we aren’t a fan of constipation around here!

*BONUS HABIT* I have also been loving the addition of @mitchells.nz gut supporting teas, having ‘digest well’ in the morning and ‘digest soothe’ before bed to help me unwind!

FINAL THOUGHTS

All of these habits continue to make sure that I am managing my gut health, keeping my body in a state of flow and allowing my body to keep having a regular healthy bowel movement each day so I can absorb my nutrients and have the energy to thrive!

What ONE habit are you going to add to your day to help your gut health? Let me know in the comments below!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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Birth Control Side Effects Truth

WARNING: BIRTH CONTROL SIDE EFFECTS YOU PROBABLY WEREN'T TOLD ABOUT

1 / MARCH / 2023

SHEREE'S HEALTH DIARIES

Co-author: Nicky Skinner

There should be a warning when this medication is handed out like candy that there's a whole host of other side effects that can quite literally make you feel like a completely different person

"a study in the Journal of the American Medical Association of over one million women showed that women who began the pill were more likely to be prescribed an antidepressant"
- Dr Jolene Brighten - Beyond the Pill

This highlights that the pill contributes to far more than just mood swings when it comes to our mental health…

OTHER SIDE EFFECTS

However this isn’t the only side effect/symptom(s) that aren't made abundantly clear (that should be), others include:

- anxiety
- increased incidence of depression
- weight gain
- insomnia
- low mood/mood swings
- migraines/headaches
- painful sex, vaginal dryness
- thyroid imbalances
- low libido
- nutrient depletion; vitamins, minerals and antioxidants
- clitoral shrinkage
- skin issues
- hair loss
- leaky gut
- intensifies blood clot risks
- increases risk of breast, cervical and liver cancers
- triggers autoimmune disease
- increase risk of diabetes

... even partner attraction can be altered!

The pill is also associated in decreased stress response, particularly with cortisol imbalances making women less able to cope with stress, decreasing memory function and increasing brain fog

"...should be warning women that they could get depressed on the pill"
- Sarah Hill pHD from her book This Is Your Brain On Birth Control

The pill tends to be handed out to women with symptoms or conditions such as breakthrough bleeding, dysmenorrhoea, poly cystic ovarian syndrome (PCOS), endometriosis, acne and ovarian cysts as a ONE SIZE FITS ALL SOLUTION

When in reality, it shuts down your natural hormone production and the communication between your brain and ovaries - which actually makes matters worse!

FINAL THOUGHTS

Women shouldn't have to change who they are to protect against pregnancy 🙅🏼‍♀️, and we should be told this is a possibility when we are offered this medication! 🚨

Research shows that over 58% of women go on the pill for reasons other than birth control! 😳 Most probably because they were told this will 'balance your hormones' or 'fix your periods' 🤦🏼‍♀️

This is what we like to call 'the BANDAID 🩹 effect' ... where unlike FUNCTIONAL MEDICINE where the ROOT CAUSE is address, we just slap a bandaid over something that needs stitches!

When we really should be asking the question WHY IS THIS HAPPENING?! 🧐

Why are my periods 🩸 heavy?
Why am I getting breakthrough bleeding?
Why are my cycles irregular?
Why am I tired 😴 all the time?
Why do I get mood 🙃 swings?

This is where it can be easy to blame your doctor, but most often they are just taught that this pill is the solution for any kind of hormonal problem in women 😅

Please see a qualified practitioner if you are wanting to come off the pill, if you are not sure where to look feel free to comment or DM me for support and guidance in the right direction! 💕

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

Sweet Sesame Dressing Recipe

SWEET SESAME DRESSING RECIPE

22 / FEBRUARY / 2023

SHEREE'S HEALTH DIARIES

Prep Time: 3 minutes
Cook Time: 0 minutes
Total Time: 3 minutes
Yields: 2 - 3 servings

If you enjoy asian cuisine, then you’ll love this recipe! It is a fan favourite at potluck and super versatile. It really elevates any meal you put it on. Use it as a marinade, dressing, dipping sauce or anything else you like! We personally love it for dipping rice paper rolls in or drizzled over chicken kebabs! Enjoy!

INGREDIENTS

- 1 tsp. sesame seeds
- 1 tbsp. honey
- 1 tbsp. soy sauce (I used gluten free)
- 2 tbsp. sesame oil
- Hot water to mix (to desired consistency)

** For thicker consistency I use about 1 tbsp. or until honey is dissolved
** For a dipping sauce I used about 4 tbsp. +

METHOD

1. Place all the ingredients into a jar/small bowl except the sesame seeds
2. Mix thoroughly with the hot water until the honey has dissolved and reached the desired consistency
3. Sprinkle in sesame seeds and stir again

As always, if you do make this, be sure to tag me on social media @shereehannahwellness and let me know what you think :)

ENJOY!

Yours in Health,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

INSTAGRAM

3 Steps to a Healthier Body in 2023

3 STEPS TO A HEALTHIER BODY IN 2023!

8 / FEBRUARY / 2023

SHEREE'S HEALTH DIARIES

Every year we want to be our best selves, but often a lack of preparation lets us down! Which is why taking charge of your health early in the year is key to setting yourself up for success!!

Take yourself through these 3 steps to make sure you're starting the year with your healthiest foot forward.

3 STEPS TO A HEALTHIER BODY

1. CLAIM YOUR GOALS

And NO I'm not talking about your new year's resolutions, but actual goals... What symptoms do you want to be free of? How do you want to feel in your body? Define what your healthiest self actually looks like… then make a plan to get there!

If you claim them, write them down, make a vision board and then make a plan, you are keeping your mind focused on what you want to achieve. To quote Tony Robbins here ‘where focus goes, energy flows’. In other words, whatever you put your attention on is more likely to become a reality, so get super clear on what is it you want!

2. CREATE HEALTHY HABITS

Too often we go in with an all or nothing approach, like signing up to the gym and training everyday for the first couple of weeks, then burning our bodies out or injuring ourselves sets us back or to a complete halt

Pick no more than 3 new habits, and be REALISTIC with them. Maybe it's going to the gym 3 x week, preparing your meals in advance and meditating daily, but make sure it is something that feels doable and just a little outside your comfort zone.

Then pick a time and pop it as a recurring event in your calendar so it actually happens, and you can progress and increase from there. Trying to do everything all at once is a recipe for failure (take it from me - I learnt that the hard way). Let’s first build momentum and then keep progressing!

3. EAT WHOLE REAL FOODS

A healthier body is one that isn't inflamed, in pain or highly symptomatic - and this really does start with your food. Eating food that grew in the ground, walked on the earth, and is as close to nature as possible is a real food... Tell you what you don't see growing on a farm

A field of bagels!

Put it this way, the less processed the less inflammatory, it really is that simple. You don't have to overhaul your entire pantry, start slow, make some swaps and increase your greens, you'll be amazed at how much better you feel.

Take a slower trip around your supermarket (btw I say AROUND because the perimeter is where you will find the REAL food). Plan you meals before you go, read the ingredients on the ‘food’ you pick up, and get curious about what you’re really putting into your body.

BONUS STEP: GET TO THE ROOT CAUSE!!

If you've been struggling with your health, and really aren't sure where to start, or you feel like there is something deeper going on in your body and you just want some answers… Check out my FREE root cause quiz, filled with tips, tricks and action steps to help your body step into your healthiest self - because when we heal from the root, we heal for good!

Yours in Health & Happiness,
Sheree xo

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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7 Ways To Naturally Boost Your Immune System

7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM

1 / FEBRUARY / 2023

SHEREE'S HEALTH DIARIES

7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM
And how I am supporting mine whilst having long C*VID

1. Ice Baths/Cold Showers

These have an extremely positive effect on the immune system, enhancing detoxification, reducing pain and inflammation, and research supports even 30 seconds of cold showering daily reduced sick days by 29%

Recommendation - finish your daily shower with 30 seconds of cold water

2. Saunas

Saunas also support our detoxification pathways flushing our blood without producing extra metabolic waste, enhances sleep, increases immune activity, anti-inflammatory response and autophagy (cells destroying/breaking the parts of them that are damaged or abnormal)

Recommendation - 3 x week for 20 minutes

3. Probiotics

Supplementing with probiotics is amazing for immune support as they can inhibit growth of the pathogens (bad bugs), and compete for the nutrients the pathogens need to survive. We also know that 70% of the immune system lives in the gut and not having enough good guys can leave us wide open to infection

Recommendation - 3 month dose of high quality probiotic with at least 10 billion CFU's, @bepurewellness do a great over the counter one

4. Exercise

Regular exercise helps regulate the immune system as anti-inflammatory cytokines (immune-modulating agents) are released, and lymphatic system is increased supporting detoxification, and elimination as well as building resilience

Recommendation - moderate intensity exercise for no more than 90 minutes (5 - 7 x week)

5. Sunshine

Or more importantly the vitamin D we get from sunshine is reported to have significant effects on the immune system, from reducing inflammation, releasing antimicrobial peptides, and reducing incidence of respiratory infections

Recommendation - 10 to 30 minutes of sun exposure (without sunscreen), a few times per week

6. Sleep

Or lack thereof has a significant impact on how well your immune system functions, studies show whilst adequate sleep promotes healthy immune system function, one way of which promoting your immunological memory, lack of sleep disrupts the immune system and can cause more inflammation and decrease its function

Recommendation - 7 - 9 hours per night, more if you are sick or recovering from illness

7. Whole real foods

Our bodies require a huge number of micro and macronutrients to support our immune system and oxidative stress. Studies reported that infection and incidence of illness decreased through consuming vitamins and minerals through whole real food sources

Recommendation - consume a diet rich in a variety of colour, fruits and veggies from natural sources daily

ARE YOU READY TO BOOST YOUR IMMUNE SYSTEM

Where will you start with boosting your immune system? Let me know in the comments below

Yours in Health & Happiness,
Sheree xo

REFERENCES

Cohen M. Turning up the heat on COVID-19: heat as a therapeutic intervention F1000 Research 2020, 9:292

Buijze GA et al. (2016) The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial. PLoS ONE 11(9): e0161749

https://www.karger.com/Article/FullText/496426

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4006993/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/

https://www.sciencedirect.com/science/article/abs/pii/0192056195000513

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

https://www.researchgate.net/profile/Sunita-Mishra-4/publication/

https://scholar.google.co.nz/scholar

SHEREE BEAUMONT

Holistic Nutritionist, Personal Trainer & Wellness Coach I empower women like you to transform their lives, understand their bodies and feel their best from the inside out!

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IS SUGAR REALLY THAT BAD FOR YOU?

19 / APRIL / 2023

SHEREE'S HEALTH DIARIES

ADDICTION TO SUGAR

INCREASED SUGAR CONSUMPTION + WHAT YOU CAN DO

SHEREE BEAUMONT

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PRE-WORKOUT GUMMIES RECIPE

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7 DAILY HABITS FOR A HEALTHY GUT

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HERE ARE MY TOP 7 DAILY HABITS FOR A HEALTHY GUT

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SWEET SESAME DRESSING RECIPE

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INGREDIENTS

METHOD

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3 STEPS TO A HEALTHIER BODY IN 2023!

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3 STEPS TO A HEALTHIER BODY

BONUS STEP: GET TO THE ROOT CAUSE!!

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7 WAYS TO NATURALLY BOOST YOUR IMMUNE SYSTEM

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ARE YOU READY TO BOOST YOUR IMMUNE SYSTEM

REFERENCES

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