Mind – Altering Microbes

A 6-minute video giving an overview of the importance of human microbiome to health and how bacteria may positively influence disease such as autism, depression, multiple sclerosis and other.

The GAPS Diet protocol focuses on healing the gut by limiting the foods that offend the intestinal wall (causing leaky gut syndrome or increased intestinal permeability) while introducing fermented foods which are high in friendly bacteria (probiotics).

Βίντεο 6 λεπτών που εξηγεί περιληπτικά την σημασία της εντερικής χλωρίδας για την θεραπεία ασθενειών όπως ο αυτισμός, η κατάθλιψη, η σκλήρυνση κατά πλάκας κ.ά

 

An interactive infographic to learn more about the symptoms of stress on your body

In my practice, I see many patients suffering from the effects of stress. You have probably heard of the terms “adrenal fatigue syndrome” or “adrenal insufficiency” or more commonly “burnout”. These stress factors might be emotional, relationship, work, family etc. and interfere with our daily living. Some people or even practitioners confuse this with depression as they portrait similar symptomatology. I have previously wrote other articles about stress such as this one. Click here for the interactive functionality of the infographic below.

the Effects of  stress on the Body

Gut and Psychology Syndrome (GAPS) Diet

Gut and Psychology Syndrome (GAPS) Diet

Dear friends, ‘Like’ my new page https://www.facebook.com/gapscyprus or better share this. A beloved friend or relative might be interested.

The GAPS Diet helps children and adults of all ages suffering from ADD, ADHD, learning disabilities, autism, dyslexia, dyspraxia, asthma, bed wetting, thrush, chronic ear infections, multiple sclerosis, fibromyalgia, chronic fatigue syndrome, rheumatoid arthritis, lupus, type-1 diabetes, chronic cystitis, colic, eczema, reflux, Chron’s disease, ulcerative colitis, irritable bowel syndrome and other neurological, autoimmune and gastrointestinal disorders.

If you want to learn more about the GAPS Diet and how it might help you buy the book here.

GAPS-Logo-for-Practitioner-Branding-Yellow

Bare 5 Elements

I love this article. It is like putting all pieces of the jigsaw puzzle together. We cannot just eat healthily and expect to be healthy. We have to move around or exercise, rest adequately, live in accordance with the laws of nature, be part of society and connect with nature and others, having a sense of belonging and enjoy life.

Bare 5 Elements.

Turn around and check your poop … it may save your life!

Turn around and check your poop ... it may save your life!

The shape, size, colour and smell of your poop can tell you lots about your health and diet so give it a look.

Polycystic Ovary Syndrome (PCOS) – Herbal Treatment

Polycystic Ovary Syndrome (PCOS) – Herbal Treatment.

Kegel Exercises for Men and Women

What Are Kegel Exercises?

muscles-of-the-pelvic-floor-diaphragm-levator-ani-coccygeus-pubococcygeus-iliococcygeusKegel exercises are exercises that strengthen the perineal muscles, which are located in the area around the vagina and urinary opening, bladder and rectum in women and the area between the scrotum and anus in men. In other words, they strengthen the pelvic floor muscles (pubococcygeus muscle – P.C.) in both men and women that support the bladder and rectum.

They were originally developed by Dr. Arnold Kegel to help pregnant women with urinary problems specifically to strengthen and give voluntary control of P.C. muscle.

Who should do Kegel Exercises?

  • All men and women
  • Obese people
  • Pregnant women
  • Postpartum
  • Previous surgery e.g. prostate. Men who scheduled to have a prostate surgery, start doing your Kegel exercises at least 6 weeks before the surgery.

Benefits of Kegel Exercises

  • Kegel_Exercises_for_Men1Prevents leakage of urine or feces with coughing, sneezing, lifting, and other stressful movements.
  • Enhance sexual function
  • Erectile dysfunction
  • Help with the symptoms of Benign Prostate Hyperplasia (BPH) and symptoms after any treatment of BPH such as:
    • incontinence and dribbling
    • interrupted or weak stream
    • urgency, frequency, nocturia
  • Premature ejaculation
  • Ease of childbirth and help restore muscle tone in the vagina after childbirth.
  • Prevent hemorrhoids with pregnancy.
  • Decrease &/or prevent prolapse of pelvic organs
  • Improve the ability to pass stool
  • Increase circulation in the genital area

Identify the Pelvic Floor Muscles

So, where is my P.C. muscle? There are a couple of ways to identify your pelvic floor muscles. One way is by sitting or standing on the toilet while urinating and try to stop the flow of urine. Do it couple of times and see how it feels. If you can do that, then you have successfully located your pubococcygeus muscle and you can squeeze (Kegel exercise) the same muscle when not in the toilet.

If you cannot stop the flow of urine, women can insert a finger or two into the vagina and attempt to squeeze down on your finger. If you feel pressure on your finger, you have squeezed the P.C. muscle. Men can place one or two fingers on the area between the anus and the scrotum (the perineum) and lightly tighten that area. Imagine lifting the scrotum or penis using the muscles of the perineal area.

Performing Kegel Exercises

Kegel exercises can be done anytime and anywhere, while driving, watching TV, at work or even while taking a bath, but it is best to develop a strategy and devote 5-10 minutes per session in a quiet room at first until you become an expert.

Some points before you start

  1. Do not use your abdominal, back buttocks or leg muscles but keep them relaxed during the squeeze.
  2. Empty your bladder before starting.
  3. Breath normally
  4. You should feel only the muscles around the anus contracting like it’s pulling inside preventing from passing out gas.
  5. It may take few months before you see any noticeable benefit so be patient.
  6. Do not perform Kegel exercises while urinating. Just do it to identify the proper muscles.

Let’s get started

Basic Kegel Exercises

  1. Contract and hold your pelvic floor muscles for 10 seconds.
  2. Slowly release the muscles and relax for 10 seconds.
  3. Repeat the cycle again.
  4. Do a set of 10-20 contractions at least 4-5 times every day.

Do a 5-10 very quick contractions after you finish the sessions described above.

It might take some time to do 20 contractions at each time but this is ok. It is more important to do the exercise correctly and start with 5-10 contractions and holding for 5 seconds each and build up slowly to reach a 20 contractions  holding 10 seconds each at each time. You are probably doing the exercise wrong if you can hold for more than 15 seconds if you have just started.

Progressive Kegel Exercises

This is another way of exercising your pelvic floor muscles but it is recommended for those who have mastered the Basic Kegel Exercises.

  1. Squeeze a little and hold for 5 seconds
  2. Squeeze harder and hold for another 5 seconds
  3. Squeeze as hard as possible and count another 5 seconds
  4. Release a little and hold 5 seconds
  5. Release a little more and hold another 5 seconds
  6. Release and relax completely

Remember that it may take several weeks to months to feel a difference or see an improvement of your symptoms. Do not be discouraged. Check repeatedly if you do them correctly. It is a good idea to put reminders on the fridge, the car, office or bedside table and develop a strategy so that you do not forget to do them.

Do not forget to share this article with your friends and relatives.

4 Tips to Lose Fat

Summer is already here and we want to look and feel good inside and outside. Follow these 4 steps and lose fat naturally.

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  1. Avoid sugar and sugar containing foods such as cakes, biscuits, “healthy snacks” and eat plenty of vegetables, fruits, spelt bread, quinoa, basmati rice, millet etc.
  2. Eat good fat to burn bad fat. Avoid margarine, hydrogenated oils, processed fats and oils, trans fats. Eat natural butter, avocado, olive oil, nuts and seeds, coconut oil etc.
  3. Help your fat burning organ, the liver, by completely avoiding processed foods and eat only natural yummy nutritious and fresh foods. Juice of half a lemon in water first thing in the morning.
  4. Include healthy lifestyle habits such as exercise and manage stress levels.

Optional: Herbal liver tonics such as Milk thistle, Artichoke and Dandelion root, fat burning herbs such as Coleus and Green tea and herbs that decrease sugar cravings such as Gymnema are beneficial to accelerate fat burning loss and achieve your goals faster.

Follow those steps and you will be in the fat burning zone and NEVER be hungry.

Eat fruits and veggies and lose weight

fruit veggies lose weight

Colon Cleansing Foods

Colon Cleansing Foods

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