Nutrition III - Nutrition and Lifestyle - Healthy Lifestyle

Question 1

Healthy lifestyle:

Answer 1

Healthy lifestyle choices go in hand with good nutrition to allow optimal health

These include:
* Regular exercise
* Time outdoors
* Stress management
* Good-quality sleep

Question 2

Exercise

Answer 2

Exercise: benefits all body systems. For example:
* It improves blood circulation
* Support lymphatic drainage
* Supports bone density
* Support waste elimination by routes such as the skin and lungs
Recommendations should suit your client’s age and ability, whilst also being something they enjoy. Set realistic goals and as confidence builds, increase week frequency/intensity

Question 3

Exercise: barriers

Answer 3

Help your clients overcome barriers that stop them exercising regularly. For example:

• “I’m an too busy…” Even the busiest can find time in the day for things that are important. Think practical, e.g. cycle to work
• “I’m too tired…” it may sound counterintuitive, but physical activity is a powerful pick me up that actually reduces fatigue and boosts energy levels in the long run
• “I’m too old to…” or “my health isn’t good enough”. It’s never too late to start building strength and physical fitness. Very few health problems make all exercise out of the question. If needed, consult with an expert; e.g. exercise physiologist

Question 4

Addressing stress

Answer 4

Prolonged stress leads to inflammation, immune system dysregulation and impaired digestion/absorption

• Common causes of stress include:
  o Poor nutrition (i.e. nutrient-depleted, late eating, over eating)
  o Stimulants (coffee, alcohol, cigarettes)
  o Lack of sleep, lack of time outside
  o Not being organized, taking on too much
  o Unrealistic goals, feeling overwhelmed
  o Major life changes, unsolved problems
• It is crucial to determine the cause of your clients stress. Bach flower remedies are a powerful means to assist clients.

Question 5

Addressing stress

Answer 5

A simple recipe to solve stress:
1. Ask your client to write down their problems/what causes stress
2. Then ask your client to go over the list asking him/herself: “how can I solve my problems/stress”
3. Your client will immediately find answers to small problems whilst going over list and will feel better
4. Encourage your client to work on medium problems and break down bigger problems in steps. They may take years to solve
Never evaluate or judge what the client says. The client finds answers not the practitioner. You support and encourage

Question 6

Sleep

Answer 6

Tips to optimise sleep:
* Sleep in a dark (promoting melatonin release) and cool (this allows the body to drop its temperature by one degree) room.
* The that is for sleeping, not working, eating…
* Finish eating two hours before sleeping
* Adopt a relaxing bedtime routine and sleep at the same time daily
* Before bed, write out stressors and how they can be resolved. Get them out of your head and onto paper before bed.
* Outside every day for at least 30 minutes and move!
* No screen time (i.e. blue light) at least one hour before sleep
* Herbal teas: chamomile, lavender, valerian and passionflower