 Our bodies rely on vitamins and minerals to generate energy. Many people that struggle with chronic fatigue are generally deficient in key nutrients such as magnesium, vitamin D, vitamin C, vitamin B12, B complex and zinc.
Magnesium Boosting magnesium levels is a powerful strategy for reducing fatigue and improving energy. Magnesium also helps with chronic fatigue by relieving stress and promoting sleep. The top food sources of magnesium are leafy greens, sprouts, bananas, sea vegetables and avocados. Pumpkin seeds, nuts, dark chocolate, and coffee are also good sources of magnesium. Vitamin D Low vitamin D levels are also associated with the activation of numerous inflammatory processes which can lead to chronic fatigue. Vitamin D3 is the biologically active form of vitamin D and is better than D2. Our bodies naturally produce vitamin D3 in when exposed to the sun. If possible it is beneficial to get 15-20 minutes of sun exposure daily. If you can’t get adequate levels of vitamin D from sunlight and foods, it is a good idea to supplement with a high-quality vitamin D supplement. Vitamin C Vitamin C is necessary for the immune and nervous systems to function properly. Low levels of vitamin C can inhibit the proper functioning of your adrenal glands which can lead to chronic fatigue. Vitamin C is found in citrus fruits, like oranges and lemons, and papaya, guava, and strawberries. Vegetable sources of vitamin C include broccoli, kale, and yellow bell peppers. Zinc Zinc decreases inflammation, promotes healing and supports immune function. Dietary sources of zinc include spinach, asparagus, nuts and seeds such as cashews, almonds, pumpkin seeds, and watermelon seeds are also high in zinc. B Vitamins B vitamins are necessary for converting food into energy. Inadequate amounts of B vitamins limits the ability of the mitochondria to generate energy, leading to chronic fatigue. Foods that are rich in B vitamins are beans and peas, beef, wild-caught fish and green leafy vegetables. It can be difficult to obtain adequate amounts of all of the B vitamins from food. Supplementation is a great way to ensure you have optimal amounts of these important vitamins. Vitamin B-12 Low energy and chronic fatigue are the major symptoms of vitamin B12 deficiency. To correct deficiencies of B12, supplementation should be considered. The best form of supplemental B12 for optimal absorption is methylcobalamin. Conclusion It is important to keep in mind that there are multiple causes or triggers for chronic fatigue and it is different for everyone. Therefore it is important to identify and treat the upstream issue if you want a long term solution. Although I have found the above nutritional supplements effective in treating chronic fatigue in general, it could differ for you. Diagnostic dowsing is an excellent way to identify and personalise your treatment for chronic fatigue and your overall health.To find out more contact me at shannon@shannonbester.com or feel free to fill in the contact form.
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 One of the biggest contributing factors to the failure of a diet is the caving in to sugar cravings! Here are six easy to follow steps that will assist in reducing those cravings.
Increase Fibre Intake Fibre moves through the body undigested, which in turn maintains blood sugar levels and keeps you feeling full and satisfied longer. High-fibre foods include vegetables, nuts, seeds and legumes. When upping your fibre intake drink more water to prevent constipation. Eat More Protein Protein reduces hunger and sugar cravings. Protein also reduces the levels of ghrelin, the hunger hormone, and like fibre, it also helps maintain normal blood sugar levels to prevent sugar withdrawal symptoms. Good sources of protein include grass-fed beef, lentils, wild caught fish, black beans, organic chicken and eggs. Stay Hydrated Thirst is often confused with hunger, and sometimes all it takes is drinking a bit of water and staying hydrated to counteract any cravings. Probiotics Eating plenty of probiotic-rich foods helps increase the beneficial bacteria in your gut, regulates blood sugar levels and reduces appetite. Examples of nutritious probiotic foods include kombucha, kefir, tempeh, miso, kimchi and natto. Eat more Healthy Fats Fat, like protein and fibre, promotes satiety while warding off sugar cravings. This is because fat is digested very slowly keeping you fuller for longer. Get your healthy fats from foods like avocados, nuts and seeds or coconut oil. Satisfy Your Sweet Tooth Without Sugar Fruit is a brilliant way to satisfy a sugar craving. Fruit not only contains natural sugars, but it is also has loaded with vitamins, minerals and fibre that makes it a healthier choice. If you use a sweetener go for stevia which can help sweeten up foods and beverages without the negative effects of sugar. By applying the six steps above, you will be implementing powerful tools that will assist in overcoming those cravings. To find out more contact me at shannon@shannonbester.com or feel free to fill in the contact form.  I have come to realise that the most common reasons for chronic fatigue are not found in physical reasons only, but often stem from negative thinking patterns and unresolved non beneficial emotions.
When it comes to chronic fatigue we tend to place the blame at the door of undiagnosed thyroid issues, adrenal fatigue or chronic viral infections. When meeting with a client, I always look into the emotional, mental, physical and spiritual aspects of a person to find the root cause for the fatigue. What I often find is that thought processes, emotional trauma and belief systems play a dominant role in contributing to chronic fatigue. Fortunately, tapping or holding meridian acupressure points help to dampen the emotional and physical pain associated with chronic fatigue. I personalise these points according to the clients individual needs using muscle testing and dowsing as this increases the effectiveness in shifting the pain. To find out more contact me at shannon@shannonbester.com or feel free to fill in the contact form.  One in eight deaths worldwide is due to high blood pressure. High blood pressure is also the main risk factor for heart and kidney disease, and it greatly increases the chances of a stroke. While conventional drugs reduce blood pressure, they can also produce toxic side effects. Fortunately there are a variety of vitamins and nutrients that can significantly reduce blood pressure without any side effects.
Here are eight powerful and natural supplements that are likely to lower your blood pressure. Vitamin D It has been shown in studies that Vitamin D deficiency raises the risk of high blood pressure. To avoid deficiency, we should be getting at least 20 minutes of direct sunlight two or three times a week. Levels of vitamin D can also be boosted through our diet with wild caught salmon, organic mushrooms and pasture-raised eggs. However, to achieve optimal levels, a supplement may have to be taken. Fish oil Fish oil, which is rich in omega-3 fatty acids such as EPA and DHA, promotes the relaxation of arteries while reducing arterial inflammation. This in turn lowers blood pressure. CoQ10 CoQ10 not only lowers blood pressure, but it can help reverse resultant damage by decreasing abnormal thickening of the heart muscle. Magnesium Magnesium is essential for regulating heart rhythm and blood pressure and is particularly beneficial for people with cardiovascular disease. Garlic Garlic increases the body’s production of nitric oxide, which in turn enhances the dilation of blood vessels allowing a free flow of blood. Cinnamon Cinnamon is high in cinnamaldehyde, an antioxidant compound that is known for its ability to decrease both blood pressure and blood sugar. Blueberries and Blackberries Coloured fruits such as blueberries and blackberries contain a flavonoid called anthocyanins that inhibit production of blood pressure-raising enzymes while increasing production of beneficial nitric oxide. Vitamin C And finally, my favourite vitamin! Vitamin C improves endothelial function by boosting nitric oxide, a gas that expands the walls of arteries, thereby lowering blood pressure. Balancing blood pressure is one of the most important things you can do to protect your health. These natural supplements can be powerful tools in providing the means to do so. It should be remembered that high blood pressure is usually a symptom of some “upstream” issue. It is always better to identify and treat the upstream issue than try to control the symptoms. If you are on any blood pressure medication and would like to go the supplement route, check with your doctor first. Feel free to contact me to check with muscle testing what the root cause/s of your high blood pressure is, and what supplements are best suited for you. To find out more contact me at shannon@shannonbester.com or use the contact form.  What Is Anxiety
Anxiety is the body's response to stress. It's usually a fear or apprehension about some future or current event. Experiencing occasional anxiety is normal but when experienced intensely and persistently it can impact your health in the long term. When trying to overcome anxiety one of the triggers which we do tend to overlook is the type of foods that may be contributing to the situation. Generally foods that fuel inflammation and pain also ramp up anxiety. Here is a list of the most common culprits. Sugar and Processed Foods Sugar and refined carbs promote inflammation. When you eat too much sugar, your body cannot process it quickly enough and as a result, it starts a pro-inflammatory cascade that can lead to physical and anxiety related issues. Gluten Many people are sensitive to gluten without knowing it and may experience inflammation, pain, and other health issues including anxiety when consuming gluten containing foods. Vegetable Oils Vegetable oils, such as corn oil, canola oil, soybean oil, safflower oil, cottonseed oil, and peanut oil are high in omega-6 fatty acids. Over consumption of these oils create an imbalance between omega-6 and omega-3 fatty acids which in turn contributes to inflammation, pain and anxiety. Artificial Flavourings It is a good idea to cut down on all artificial ingredients and additives or preservatives, including monosodium glutamate, artificial colouring, high fructose corn syrup, guar gum, sodium benzoate, aspartame, MSG and trans fats. Conventional Meat Products Conventionally raised animals are often treated with hormones and antibiotics, fed with grain instead of grass which causes inflammation and other health issues when consumed. Always try and eat organic and ethically raised meat. Caffeine Caffeinated drinks such as coffee, sodas and energy drinks may stimulate anxiety like symptoms. Sodas and energy drinks are also full of sugar and artificial ingredients that can further trigger anxiety. Reduce Anxiety Naturally Conventional medications generally don’t address the upstream causes or fully solve the problem of intense anxiety. They also have multiple side affects which can impact your health down the line. It is safer and healthier to reduce anxiety naturally through nutrition, lifestyle changes, and appropriate supplementation. For key strategies on reducing anxiety and living a more enjoyable life, feel free to book an appointment so that we can customise a specific plan for you to help reduce your anxiety. To find out more contact me at shannon@shannonbester.com or feel free to fill in the contact form. |
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