Decoding Chronic Pain: The “Pain in the Brain” Model

Have you ever wondered why seemingly insignificant injuries can lead to excruciating chronic pain? Or why some individuals experience pain even without any apparent physical damage? The answer lies within the complex workings of our brain’s pain neuromatrix. In this blog post, we will dive into the fascinating world of chronic pain, demystify the “pain in the brain” model, and explore how its various dimensions contribute to our experiences of pain.

Unveiling the Pain Neuromatrix:

Picture this: You stub your toe on the edge of a table, and a shooting pain immediately radiates through your foot. While it may seem that the cause and effect are straightforward, the reality is far more intricate. The pain you experience is not solely a result of the injury but a complex interplay within your brain’s pain neuromatrix.

The pain neuromatrix is a network of intricate connections involving multiple brain regions, such as the sensory, cognitive, and affective dimensions, all working in harmony to interpret and transmit pain signals. This integrated system is responsible for our perception and interpretation of pain, especially in the context of chronic pain.

https://www.sundardasnaturopathy.com/posturalwellness

The Sensory Dimension

The sensory dimension of the pain neuromatrix is responsible for processing signals from injured tissues or damaged nerve fibers. Think of it as the communication pathway for transmitting information about the location, intensity, and qualities of the pain. This dimension includes regions such as the primary somatosensory cortex and thalamus.

For instance, consider a person with chronic lower back pain resulting from a herniated disc. The sensory dimension would receive and process signals from the affected region, translating them into pain sensations that convey the discomfort experienced in the back.

The Cognitive Dimension

Our beliefs, memories, and experiences play a pivotal role in shaping our perception of pain. This is where the cognitive dimension comes into play within the pain neuromatrix. Regions like the prefrontal cortex, hippocampus, and amygdala contribute to the cognitive aspect, referring to our thoughts and interpretations surrounding pain.

To illustrate, imagine someone who has developed a fear of movement due to experiencing pain during physical activities. In this case, their preconceived fear and negative expectations may amplify the pain experience and limit their willingness to engage in activities, ultimately reinforcing the chronic pain cycle.

The Affective Dimension

Emotions and mood have a substantial impact on our pain experience. The affective dimension, represented by regions such as the insular cortex and anterior cingulate cortex, influences the valence (positive or negative) we assign to pain experiences. It also colors our perception through emotions like anxiety, sadness, or frustration.

For instance, someone suffering from chronic migraines may experience increased pain intensity due to stress or anxiety exacerbating the affective dimension. Conversely, fostering positive emotions can help alleviate pain perception to some extent.

Interactions within the Pain Neuromatrix

While discussing the dimensions individually helps in understanding the pain neuromatrix, it is crucial to highlight their interconnected nature. The sensory, cognitive, and affective dimensions do not work in isolation but constantly interact and influence each other.

Understanding these interactions is essential to exploring how chronic pain arises and persists. For example, a cognitive appraisal of a painful stimulus can directly modulate the affective dimension, amplifying or relieving pain perception, thus highlighting the dynamic nature of the pain neuromatrix.

https://www.sundardasnaturopathy.com/posturalwellness

Advancements in Research

Recent studies have shed light on the neural underpinnings of chronic pain, revealing exciting insights about the pain neuromatrix. Functional brain imaging techniques, such as fMRI (functional Magnetic Resonance Imaging), have allowed researchers to observe the brain’s response to pain and the engagement of various dimensions within the pain neuromatrix. These findings help broaden our awareness of the complexity of chronic pain and pave the way for potential targeted interventions.

Exploring the intricacies of chronic pain and the pain neuromatrix provides us with valuable insights into this enigmatic phenomenon. By understanding the interaction between sensory, cognitive, and affective dimensions within the pain neuromatrix, we can grasp why pain experiences differ from person to person. Pain is more than just a bodily sensation; it is a multifaceted construct that involves our thoughts, emotions, and past experiences. As research continues to unravel further mysteries, we move closer to developing innovative approaches for managing and treating chronic pain, enhancing the lives of those affected.

Remember, the next time you experience pain, it’s not just a fleeting sensation – it’s a symphony within your brain! You don’t need to suffer anymore.

We are here for you at Sundardas Naturopathic  Clinic.

Yours in Health,

Prof Sundardas D Annamalay

If you feel you are suffering from chronic pain do not suffer in silence.

Book a private consultation today and take control of your own health.

Simply email us at  admin@naturaltherapies.com to make an appointment

or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up to discover your health status below

https://www.healthandwellnessassessment.com/0

The Essential Guide to Clinical Detoxification: Healing from Environmental Toxins

Welcome to our blog post on clinical detoxification for environmental toxicity! If you’re interested in naturopathy and seeking a holistic approach to address the harmful effects of environmental toxins on your health, you’ve come to the right place. In this article, we’ll simplify the concept of clinical detoxification and explain how it can effectively rid your body of these toxins. With the help of case studies and examples, we’ll showcase the positive impact that clinical detoxification can have on individuals suffering from environmental toxicity. This does not include water fasting, lemon juice fasting or even the so called “liver flush“ methods that eliminates gall stones.

So, let’s dive in!

https://www.sundardasnaturopathy.com/our-assessment-methods

Understanding Clinical Detoxification:

At its core, clinical detoxification is a therapeutic process designed to eliminate harmful substances that have accumulated in the body due to exposure to environmental toxins. It employs natural methods and treatments to support the body’s detoxification organs, such as the liver, kidneys, and lymphatic system, in efficiently removing these toxins.

Toxic Chemicals and Their Effects:

Our bodies are continuously exposed to a vast array of toxic chemicals present in our air, water, food, and even our personal care products. These toxins can damage our cells, disrupt hormonal balance, impair organ function, and weaken our immune system. Over time, such exposure may lead to various health issues, ranging from chronic fatigue, allergies, and digestive problems to more severe conditions, including cancer and neurological disorders.

The Role of Clinical Detoxification:

By using a comprehensive approach to detoxification, clinical detox programs aim to reduce the burden of toxins on the body, allowing it to heal and restore balance naturally. These programs typically involve dietary modifications, targeted supplementation, lifestyle changes, exercise, stress management, and specific therapies.

https://www.sundardasnaturopathy.com/our-assessment-methods

Detoxification Case Studies:

Case Study 1: Sarah, a 40-year-old woman living in a highly polluted city, was experiencing chronic fatigue, headaches, and skin rashes. After undergoing a clinical detoxification program, which included a nutrient-rich diet, specific clinical products to facilitate Phase 1 and Phase 11 liver detox pathways , saunas, and drinking plenty of water, Sarah noticed a significant improvement in her energy levels, reduced frequency of headaches, and clearance of her skin rashes.

Case Study 2: John, a 45-year-old man working in a chemical plant, had developed respiratory problems and frequent flu-like symptoms. He decided to undergo a clinical detoxification program that focused on promoting lung health and eliminating toxins from his body.

This included a nutrient-rich diet, specific clinical products to facilitate Phase 1 and Phase 11 liver detox pathways, herbals and nutritional products to support lung function, saunas, and drinking plenty of water. It also focused on special protocols to help rehabilitate the lungs including special oxygen therapy.

With therapeutic breathing techniques, supplements supporting lung function, and regular exercise, John experienced improved lung capacity, reduced respiratory symptoms, and fewer instances of falling ill from exposure to chemicals.

Benefits and Prevention:

Clinical detoxification has shown to provide several benefits for individuals suffering from environmental toxicity. Some of the highlighted benefits include increased energy and vitality, improved mental clarity, enhanced immune function, reduced inflammation, weight loss, and overall better health.

While it’s impossible to eliminate all environmental toxins from our lives, clinical detoxification programs can play a vital role in minimizing their impact. By regularly incorporating healthy lifestyle habits, organic produce, clean water, and toxin-free personal care products, it is possible to prevent and reduce the build-up of toxins in the body.

Clinical detoxification is a holistic and effective approach to address the hazardous effects of environmental toxicity. It empowers individuals to take control of their health by supporting their natural detoxification systems, allowing the body to heal and function optimally. Through real-life case studies and examples, we’ve seen that clinical detoxification can significantly improve symptoms and overall well-being in individuals suffering from environmental toxicity. So, consider exploring the world of clinical detoxification and embrace a healthier, toxin-free life.

https://www.sundardasnaturopathy.com/our-assessment-methods

(Note: Names have been changed to protect privacy)

We are here for you at Sundardas Naturopathic Clinic.

Yours in Health,

Prof Sundardas D Annamalay

If you feel you are suffering from toxicity do not suffer in silence.

Book a private consultation today and take control of your own health.

Simply email us at  admin@naturaltherapies.com to make an appointment

or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up to discover your health status below:

https://www.healthandwellnessassessment.com/0

Unveiling the Hidden Dangers: Environmental Toxicity and its Impact on Health

We will shed light on the often overlooked but important issue of environmental toxicity and its impact on our health. As a naturopath, one of my primary concerns is ensuring overall well-being. Today, we will explore the various diseases associated with environmental toxins such as heavy metals, pesticides, and air pollution from our thirty-five years of experience. Through case studies and examples, we will delve into how these toxins affect individuals and provide practical tips to minimize exposure and safeguard your health.

https://www.sundardasnaturopathy.com/our-assessment-methods

1. Heavy Metals

Heavy metals, such as lead, mercury, and arsenic, are pervasive toxins found in the environment. Their accumulation in the body can lead to chronic health conditions:

– Case Study: Sarah, a 40-year-old woman, experienced unexplained fatigue and brain fog. Testing revealed elevated mercury levels in her blood.

– Diseases: Chronic fatigue syndrome, cognitive and neurological disorders, kidney damage, and cardiovascular issues.

– Reduction Tips: Consume a nutrient-rich diet to support detoxification, avoid fish high in mercury, and consider regular chelation therapy under professional guidance.

2. Pesticides

Harmful pesticides used in agriculture and household products have been linked to numerous disorders:

– Case Study: Jacob, a 7-year-old boy, presented with asthma-like symptoms and persistent allergies. Exposure to pesticides in his home environment was identified as the cause.

– Diseases: Asthma, allergies, developmental disorders, hormonal imbalances, and certain cancers.

– Reduction Tips: Opt for organic produce, avoid using chemical pesticides in your home or garden, and explore natural alternatives like neem oil and diatomaceous earth.

3. Air Pollution

Polluted air, a significant concern globally, contains harmful substances like particulate matter (PM), volatile organic compounds (VOCs), and nitrogen dioxide (NO2):

– Case Study: Emily, a 60-year-old woman, had worsening respiratory issues due to living near a heavily trafficked road with high air pollution levels.

– Diseases: Respiratory diseases (asthma, bronchitis), cardiovascular conditions, skin disorders, and impaired lung function.

– Reduction Tips: Use air purifiers at home, avoid heavily polluted areas during peak traffic hours, and consider wearing masks or respirators in highly polluted environments.

4. Water Contamination

Contaminated drinking water can harbor harmful chemicals and toxins detrimental to health:

– Case Study: John, a 35-year-old man, experienced recurring digestive issues due to consuming water laced with high levels of pesticides.

– Diseases: Gastrointestinal disorders, liver and kidney damage, reproductive issues, and weakened immune system.

– Reduction Tips: Invest in a good water filtration system, avoid plastic containers, and regularly test water sources for contaminants.

Environmental toxins pose a significant threat to our health, but awareness and taking preventive measures can safeguard us from their adverse effects. By implementing simple changes in our daily lives, such as opting for organic produce, purifying our air and water, and limiting exposure to toxic substances, we can minimize the risks associated with environmental toxicity. Consult with a naturopath or healthcare professional for personalized guidance on detoxification and maintaining a healthy lifestyle. Remember, prevention is always better than cure when it comes to environmental toxicity and its impact on our well-being. Stay safe, stay healthy!

(Note names have been changed to protect privacy)

We are here for you at Sundardas Naturopathic Clinic.

Yours in Health,

Prof Sundardas D Annamalay

If you feel you are suffering from toxicity do not suffer in silence.

Book a private consultation today and take control of your own health.

Simply email us at  admin@naturaltherapies.com to make an appointment

or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up to discover your health status below

https://www.healthandwellnessassessment.com/0

Unleashing the Power of Emotional Freedom: Enhancing Well-being and Quality of Life

In our journey towards self-discovery and personal growth, emotional freedom emerges as a transformative concept. Defined as the ability to understand and manage our emotions effectively, emotional freedom empowers us to engage with life more authentically and embrace a higher quality of living. As a mental health expert, I will shed light on this concept, delineate its benefits, and provide techniques to achieve emotional freedom. By incorporating real-life examples and clinical data, this article aims to educate and inspire readers to harness the power of emotional freedom for enhanced overall well-being and quality of life.

Understanding Emotional Freedom

Emotional freedom encompasses the ability to embrace and express emotions genuinely, without being overwhelmed or controlled by them. It brings forth a mindful approach to navigating our emotional landscape, promoting self-awareness, and fostering emotional intelligence. When we achieve emotional freedom, we develop healthier coping mechanisms, experience greater resilience, strengthen relationships, and cultivate a positive mindset.

https://www.sundardasnaturopathy.com/emotional-healing

Benefits of Emotional Freedom

1. Improved Mental Health: Emotional freedom plays a vital role in maintaining positive mental health. By understanding and managing our emotions effectively, we reduce the risk of mental health disorders such as anxiety, depression, and stress-related illnesses.

2. Enhanced Relationships: Emotional freedom enables us to engage in healthier and more meaningful relationships. By cultivating emotional intelligence, we develop better communication skills, empathy, and understanding, leading to stronger connections with others.

3. Stress Reduction: Embracing emotional freedom helps us manage stress more effectively. We become adept at recognizing triggers, regulating emotions, and practicing self-care, which ultimately leads to reduced stress levels and an improved sense of well-being.

4. Personal Fulfillment: Achieving emotional freedom empowers us to align our actions with our values, leading to a life of purpose and satisfaction. We gain clarity on our goals, make informed decisions, and experience a deeper sense of fulfillment and contentment.

Techniques for Achieving Emotional Freedom

1. Self-Awareness: Begin by cultivating self-awareness, which involves paying attention to your emotions, thoughts, and behaviors without judgment. Engage in self-reflection and journaling to identify patterns and triggers that influence your emotional responses.

2. Emotional Regulation: Develop skills to regulate your emotions effectively. Practice mindfulness techniques such as deep breathing, meditation, and grounding exercises to become more present and detach from overwhelming emotions.

3. Healthy Boundaries: Establishing healthy boundaries is essential for emotional freedom. Recognize and communicate your needs, set limits, and prioritize self-care. Learning to say no when necessary helps create a balanced and fulfilling life.

Case Studies

1. Sarah’s Transformation: Sarah, a young professional, struggled with imposter syndrome and chronic stress, negatively affecting her career and relationships. By exploring emotional freedom concepts with a therapist, she learned to manage her fears, embrace vulnerability, and develop effective communication skills. Over time, Sarah experienced increased self-confidence and achieved professional growth.

2. Mark’s Journey to Self-acceptance: Mark had been suppressing his emotions due to societal expectations, leading to chronic dissatisfaction and relationship conflicts. Through therapy, Mark learned the importance of emotional freedom and gradually worked towards embracing his emotions. As he became more authentic and vulnerable, his relationships and overall well-being flourished.

https://www.sundardasnaturopathy.com/emotional-healing

Conclusion

Emotional freedom empowers individuals to harness the power of their emotions, resulting in improved mental health, stronger relationships, reduced stress, and enhanced personal fulfillment. By cultivating self-awareness, practicing emotional regulation, and setting healthy boundaries, individuals can embark on a transformative journey toward emotional freedom. The case studies mentioned underline the profound impact emotional freedom can have on an individual’s overall well-being and quality of life. Embrace the concept of emotional freedom, and unlock a world of authentic living and emotional well-being.

(Names have been changed for privacy reasons)

If you feel restricted in your life quality and want more, click here for our transformative evening session

https://successpermissionfeb2024.pages.ontraport.net/

We are here for you at Sundardas Naturopathic Clinic.

Yours in Health,

Prof Sundardas D Annamalay

Book a private consultation today and take control of your own health.

Simply email us at  admin@naturaltherapies.com to make an appointment

or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up to discover your health status below:

https://www.healthandwellnessassessment.com/0

Battling Chronic Fatigue: Nurturing Your Body and Mind

Chronic fatigue can be a challenging condition that affects millions of people worldwide, leaving them constantly tired and drained of energy. While it’s a complex condition with various underlying factors, understanding and addressing the emotional and nutritional aspects can significantly contribute to managing chronic fatigue effectively. In this blog post, you’ll explore the emotional factors that contribute to chronic fatigue and discover actionable nutritional strategies to help alleviate symptoms and boost energy levels. Let’s dive in!

Unveiling Chronic Fatigue

Chronic fatigue is a persistent state of exhaustion and general weariness that lasts for an extended period, often without an apparent underlying medical cause. It can have a significant impact on your physical and emotional well-being, making even simple tasks feel overwhelmingly difficult.

The Emotional Factors

1. Stress: Persistent stress can deplete your energy reserves and take a toll on your overall health. Chronic fatigue can sometimes be triggered or exacerbated by a period of intense or prolonged stress.

2. Mental Health: Conditions like depression, anxiety, and chronic stress can increase the likelihood of developing chronic fatigue or worsen existing symptoms. These conditions often manifest as emotional exhaustion and can contribute to feeling constantly fatigued.

Nutritional Strategies

1. Balanced Diet: Incorporating a balanced diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates is a fundamental step. These nutrient-dense foods provide sustained energy and support overall well-being.

2. Hydration: Dehydration can lead to fatigue, so ensure you consume adequate water throughout the day. A handy tip is to keep a water bottle within reach as a visual reminder.

3. Manage Sugar Intake: Refined sugars and simple carbohydrates may cause energy crashes. Opt for natural sugars found in fruits and, when needed, include complex carbohydrates like whole grain products.

4. Nutrient-Rich Foods: Incorporating specific nutrients can help manage chronic fatigue. Consider integrating foods with iron (leafy greens, legumes), B-vitamins (whole grains, nuts, eggs), and magnesium (avocado, spinach, nuts) into your meals.

5. Omega-3 Fatty Acids: Increasing your intake of omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, may support brain health and overall well-being.

Practical Tips

1. Sleep Routine: Establishing a consistent sleep schedule can promote better-quality sleep, helping combat fatigue. Aim for 7-9 hours of undisturbed sleep each night.

2. Stress Management: Explore stress-reduction techniques such as meditation, deep breathing exercises, yoga, or engaging in activities that bring you joy – these can all help soothe your mind and combat chronic fatigue.

3. Regular Exercise: Engaging in regular physical activity, even in small increments, can elevate energy levels and reduce fatigue. Choose activities you enjoy, such as walking, swimming, or dancing, and gradually increase their duration or intensity.

4. Seek Support: Talking to a healthcare professional or joining support groups can aid in managing chronic fatigue. Remember, you’re not alone, and receiving guidance can make a substantial difference in your journey.

Conclusion

Managing chronic fatigue requires a holistic approach that encompasses both our emotional well-being and our nutrition. By addressing emotional factors like stress and mental health, and adopting nutritional strategies like a balanced diet and incorporating vital nutrients, we can gradually alleviate symptoms and boost our energy levels. Remember, every journey to managing chronic fatigue is unique, so experiment with different techniques and approaches until you find what works best for you. Stay hopeful, be patient with yourself, and don’t hesitate to seek support along the way. You deserve to live a life filled with energy and vitality!

Unraveling the Mystery of Brain Fog: Unlocking Emotional and Nutritional Strategies for Clarity

Has it ever felt like your mind is covered in a dense fog, making it difficult to concentrate, remember things, or even communicate effectively? If so, you may have experienced brain fog. In this blog post, we will dive into the world of brain fog, exploring its symptoms, causes, and most importantly, ways to manage it using both emotional and nutritional approaches. As a mental health care expert, my goal is to empower you with simple, practical tips that can be easily incorporated into your daily life.

What is Brain Fog?

Brain fog is a state of mental cloudiness, where your thinking feels sluggish and slow, making it challenging to perform even simple tasks. You may experience difficulty concentrating, memory lapses, struggles with problem-solving, and reduced productivity. In some cases, brain fog can also lead to emotional symptoms such as irritability, lack of motivation, and feeling overwhelmed.

Causes of Brain Fog:

Brain fog can arise due to a variety of factors. Sleep deprivation, chronic stress, hormonal imbalances, nutritional deficiencies, and underlying medical conditions are just a few potential culprits. Identifying the root cause is crucial in order to effectively manage brain fog.

Emotional Strategies to Alleviate Brain Fog

1. Stress Management Techniques: Regular exercise, deep breathing exercises, and engaging in activities you enjoy can help reduce stress levels, which is often a leading cause of brain fog. Find what works best for you, whether it’s yoga, meditation, or going for a walk in nature, and prioritize it in your routine.

2. Mindfulness Practices: Cultivating mindfulness can help improve your focus and attention. Start by incorporating small mindfulness exercises into your daily life, such as mindful eating, observing your breath for a few minutes, or simply paying attention to the present moment without judgment. Over time, these practices can help clear the mental fog.

Nutritional Approaches to Manage Brain Fog

1. Include Brain-Boosting Nutrients: Certain vitamins and minerals play a crucial role in cognitive function. Incorporating foods rich in omega-3 fatty acids (found in fatty fish, flaxseeds, and walnuts), antioxidants (found in colorful fruits and vegetables), and B vitamins (found in whole grains, legumes, and leafy greens) can support brain health and combat brain fog.

2. Hydration: Dehydration can contribute to fatigue and brain fog. Ensure you drink an adequate amount of water throughout the day to stay properly hydrated. If you struggle with drinking plain water, try infusing it with fruits or herbs for a refreshing twist.

3. Blood Sugar Balance: Fluctuations in blood sugar levels can impact cognition. Opt for balanced meals and snacks that include a combination of complex carbohydrates, lean proteins, and healthy fats to provide sustained energy and promote stable blood sugar levels.

Seeking Professional Help

While the strategies discussed can be highly effective, it’s important to remember that brain fog can sometimes be a symptom of an underlying medical condition. If your brain fog persists or worsens, it is crucial to seek professional help from a healthcare provider or mental health care expert who can provide a comprehensive evaluation and personalized treatment options.

Conclusion

Living with brain fog can be frustrating and draining, but there is hope. By incorporating emotional strategies to manage stress and practicing mindfulness, along with optimizing your nutritional intake, you can combat brain fog and regain mental clarity. Remember, Rome wasn’t built in a day, so be patient with yourself as you navigate this journey to better cognitive function. Empower yourself with knowledge, take small steps towards change, and never hesitate to reach out for professional help when needed. Your path toward clarity and focus starts today!

Don’t suffer needlessly. Reach out for help. Long term brain fog seldom resolves on its own.

Prof Sundardas D Annamalay

Book a private consultation today and take control of your own health.

Simply email us at  admin@naturaltherapies.com to make an appointment

or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up to discover your health status below

The Monday after the Holiday Season

The Monday after is less appealing than usual because of the Christmas parties. Overdoing the alcohol and food can wreak havoc on your body.

Dehydration and the use of enzymes are to blame for most of your misery. If you overwhelm your system with alcohol, it will linger longer because not all the alcohol is broken down. headaches and other symptoms are caused by dehydration and this.

 It can be toxic to eat too much. For most of the time, binging just leads to feeling bloated and uncomfortable. A high intake of both sugars and fat can lead to an inflammation of the pancreas, which can be fatal. It happens with young men most often after a weekend of barbecues.

There is abdominal pain that shoots around the back. Most people recover within 48 hours in the hospital after being hospitalized for pancreatitis. Let’s not go there.

If you’re short of participating in a hot dog eating contest and binge drinking, you can return a semblance of balance to your diet.

It’s not a bad idea to clean up after a big weekend of eating, but it’s not a requirement.

Try to get back on track by drinking less and cutting out alcohol completely.Drink water with dinner and be sure to drink plenty of water throughout the week. I recommend drinking two glasses of water every day to keep hydrated. Your body could use a break from alcohol.

Cut out the extra

At each meal, put a few bites on your plate. It can add up to three to five meals a day. You should eat until you are not hungry, instead of until you are full. It can go towards reversing some of the damage done over the prior if you stop eating the last bite of your child’s plate, don’t lick the spoon of peanut butter, and put a handful of nuts or cheese in your mouth.

Eat some fibre

If your weekend was full of heavy sauces and desserts, you should cut out all processed food. Oats, brown rice, sweet potatoes and quinoa are high in fibre and can be eaten without refined carbs. The fibre helps you feel full faster and it also helps you keep your blood sugar stable. Try eating your veggies steamed or roasted if you choose plain grilled chicken or fish. Add healthy fats like nuts and nut butter.

The night time snack is not worth the time

Many people don’t eat dessert after dinner, but they do add a small snack. You can save almost 1,000 calories by cutting out those 200 calories. The weekend damage can be mitigated by the extra deficit. You can work on your discipline by eating a healthy dinner, drinking water and not snacking at night.

Exercise

Don’t think: “Well, I was already so bad.” Might as well take the rest of the week off.

Rather than focusing on the negatives, think about a new start and get back to your workout routine. Leave the past behind. New momentum is what you want to get to next. One night of drinking and eating doesn’t make you a habit. What you do every day affects your health. Don’t skip any workouts this week if you have extra time at the gym.

Try to live by the rule. 80 percent of the time and 20 percent of the time you can spend are for health and performance. This includes two meals and a dessert, not a weekend of total abandon.

Don’t wait to get rid of toxins. We are here for you at the Sundardas Clinic.

Prof Sundardas D Annamalay

Book a private consultation today and take control of your own health.

Simply email us at  admin@naturaltherapies.com to make an appointment

or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

Your Gut Brain Axis and your Health

The gut-brain axis (GBA) is a bidirectional communication network that involves the gut microbiota, enteric nervous system (ENS), and central nervous system (CNS). This complex system regulates a range of physiological and psychological processes, including digestion, mood, immune function, and behavior. Dysfunction of the GBA has been implicated in a range of health conditions, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and even depression and anxiety. Understanding the mechanisms that underlie this system may provide new insights into the pathophysiology of a range of disorders and may ultimately lead to the development of more effective treatments.

The gut microbiota is a diverse and dynamic community of microorganisms that inhabit the gastrointestinal tract. This ecosystem contains trillions of microorganisms, including bacteria, viruses, fungi, and archaea. These microbes interact with the host immune system, modulate nutrient absorption, and produce a range of metabolites that can influence brain function.

The gut microbiota plays an important role in the development and function of the immune system. The presence of commensal bacteria in the gut stimulates the production of regulatory T cells, which help to prevent the immune system from attacking the host. In addition, certain gut microbes produce short-chain fatty acids (SCFAs), which have anti-inflammatory effects and may help to protect against autoimmune disorders.

The gut microbiota also produces a range of metabolites that can influence brain function. For example, certain gut bacteria produce gamma-aminobutyric acid (GABA), which is an inhibitory neurotransmitter that can help to reduce anxiety and promote relaxation. In addition, certain gut bacteria produce tryptophan, which is a precursor to serotonin, a neurotransmitter that is involved in the regulation of mood, appetite, and sleep.

The enteric nervous system (ENS) is a complex network of neurons that is embedded in the walls of the gastrointestinal tract. This system is often referred to as the “second brain” because it is capable of controlling many aspects of digestive function, including motility, secretion, and blood flow. Importantly, the ENS also communicates bidirectionally with the CNS, allowing for the integration of sensory information from the gut into the brain and vice versa.

The ENS is composed of two main types of neurons: intrinsic primary afferent neurons (IPANs) and enteric motor neurons (EMNs). IPANs are sensory neurons that detect mechanical and chemical stimuli in the gut lumen, while EMNs are motor neurons that control the contraction of smooth muscle cells in the gut wall.

The ENS also contains a range of neurotransmitters and neuropeptides, including serotonin, dopamine, and vasoactive intestinal peptide (VIP). These molecules play important roles in regulating gut function and can also influence brain function.

The central nervous system (CNS) is responsible for regulating many aspects of human physiology and behavior. It receives and integrates sensory information from the environment and the body and generates appropriate motor responses. The CNS also regulates the release of hormones and neurotransmitters, which can influence brain function and behavior.

The hypothalamus, a region of the brain that is involved in the regulation of many physiological processes, is a key component of the gut-brain axis. The hypothalamus regulates the release of hormones from the pituitary gland, including corticotropin-releasing hormone (CRH), which stimulates the release of cortisol from the adrenal gland. The HPA axis, which includes the hypothalamus, pituitary gland, and adrenal gland, plays an important role in the regulation of the stress response.

If you struggle with constipation, diarrhoea, acid reflux, heartburn, GERD, indigestion, gas, or bloating, Call us and get support now. Don’t suffer alone in silence.

https://www.sundardasnaturopathy.com/digestivewellness

Book a private consultation today and take control of your own health.

Simply email us at  admin@naturaltherapies.com to make an appointment

Or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up below for a program on healing your gut.

Healing-your-Gut

https://masteringtime.app.freshmember.com/socket/cart/add/NDE/NTE The GutBrain Healing online programme with naturopath Dr Sundardas D Annamalay is a holistic, 6 module kick starter programme for you to rebalance your gut health. Through easy to follow video content with a sound scientific basis, participants are educated on the foundational underpinnings of gut health. By doing so you’ll optimise your immune system, digestion & weight management. You will also get rid of symptoms that have been plaguing you all your life.  Here’s to a healthy Gut!

https://masteringtime.app.freshmember.com/socket/cart/add/NDE/NTE

Email us at: admin@naturaltherapies.com or call +65 6323 6652. Leave us a phone message if the line is busy.

Yours in Health

Prof Sundardas D Annamalay

Access to our Wellness APP: FREE MIND

The Top 10 Foods to Eat for a Healthy Brain

Maintaining a healthy brain is essential for overall well-being, and the foods we consume play a crucial role in achieving this. Eating a well-balanced diet, rich in nutrients and antioxidants, can help reduce the risk of cognitive decline and improve brain function. Here are the top 10 foods to eat for a healthy brain:

Fatty Fish: Fatty fish, such as salmon, mackerel, and sardines, are rich in omega-3 fatty acids. These essential fats play a crucial role in brain health, improving memory, and reducing the risk of cognitive decline.

Leafy Greens: Leafy greens, such as spinach, kale, and broccoli, are loaded with essential vitamins and minerals, including folate, vitamin K, and iron. These nutrients help reduce inflammation in the brain, improving cognitive function.

Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, and pumpkin seeds, are rich in vitamin E, an antioxidant that protects the brain from damage caused by free radicals.

Berries: Berries, such as blueberries, strawberries, and blackberries, are loaded with antioxidants that protect the brain from oxidative stress, reducing the risk of cognitive decline.

Whole Grains: Whole grains, such as brown rice, quinoa, and oatmeal, provide a steady supply of glucose to the brain, improving cognitive function and reducing the risk of dementia.

Eggs: Eggs are a rich source of choline, a nutrient that plays a crucial role in brain development and function.

Avocado: Avocado is loaded with healthy fats and antioxidants, which protect the brain from oxidative stress and inflammation.

Dark Chocolate: Dark chocolate contains flavonoids, powerful antioxidants that improve blood flow to the brain, enhancing cognitive function.

Turmeric: Turmeric is a spice that contains curcumin, a potent antioxidant that reduces inflammation in the brain, improving cognitive function.

Tea: Tea, particularly green tea, contains caffeine and antioxidants that enhance brain function, improving memory and reducing the risk of cognitive decline.

In conclusion, a healthy diet, rich in the foods listed above, can help maintain a healthy brain, improving cognitive function, and reducing the risk of cognitive decline. Incorporating these foods into your diet can be a simple yet effective way to support your brain health.

If you are struggling with brain fog, memory issues, focus issues and insomnia we can help.

https://www.sundardasnaturopathy.com/neuroplasticity

No matter what the trigger for your difficult emotions, emotional healing is possible in all of these scenarios. Anxiety, depression, and other mental health issues can’t wait. At Sundardas Naturopathic Clinic, we’re here for you. We offer in-clinic appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples.

https://www.sundardasnaturopathy.com/emotional-healing

Book a private consultation today and take control of your own health. Simply email us at admin@naturaltherapies.com to make an appointment. 

Or call  +65 63236652

We are pleased to offer consultations via Zoom for online coaching clients.

You can sign up for my 14 Module program called “Vibrant Living”

https://masteringtime.app.freshmember.com/socket/cart/add/NTc/NzE

“Psychosomatic experiencing is about working directly with your nervous system. You are about to become intimately familiar and comfortable with your inner survival system. You will learn how to shift the different emotional states to a manageable level within a few minutes.  When our emotions are running our lives, we are not in a state of calm aliveness. Rather, there are imbalances in the nervous system that cause problems. It causes imbalances in other systems and organs in our body. Not to mention how these imbalances influence our thoughts, feelings and behaviours towards ourselves and others.”

https://masteringtime.app.freshmember.com/socket/cart/add/NTc/NzE

You can sign up below for a program on healing your gut.

Healing-your-Gut

https://masteringtime.app.freshmember.com/socket/cart/add/NDE/NTE The GutBrain Healing online programme with naturopath Dr Sundardas D Annamalay is a holistic, 6 module kick starter programme for you to rebalance your gut health. Through easy to follow video content with a sound scientific basis, participants are educated on the foundational underpinnings of gut health. By doing so you’ll optimise your immune system, digestion & weight management. You will also get rid of symptoms that have been plaguing you all your life.  Here’s to a healthy Gut!        

Call us and get support now. Dont suffer alone in silence. Email us at: admin@naturaltherapies.com or call +65 6323 6652. Leave us a phone message if the line is busy.

Yours in Health

Prof Sundardas D Annamalay

Access to our Wellness APP: FREE MIND

Is your Posture giving you Asthma and Sleep Apnea?

What are the vital functions of human life? What MUST you have to live as a human being? Is it essential that we have a heart beat? Yes of course. How about a nerve impulse sending messages from the brain to the body to initiate the digestion of food, movement of your limbs, and balance control? What is another function that we cannot live without?

That’s right.. respiration. Respiration is the exchange and distribution of oxygen from The air that we breathe to the tissues of the body. Humans take on  average 14–?20 breaths per minute to supply the body with adequate amounts  of oxygen.

Normal respiration is a very intricate function comprising mechanical as well as nonmechanical components. It can be affected by various factors, including age, lifestyle, disease, and change in posture, that can interfere with its normal functioning.

Different postures such as forward head posture (FHP) and kyphosis have been shown to alter breathing mechanism including diaphragm mobility. Alteration of cervicothoracic mobility impairs normal breathing mechanics by reducing diaphragm mobility and strength.

With the introduction of modern technologies including new age computers and other communication devices, such as hand held devices that are available to everyone even youths, individuals are frequently using these devices in bad sitting postures. These include FHP and rotated neck posture similar to torticollis position which in turn affects their breathing pattern and consequently may lead to breathing dysfunction.

Similar postures are usually seen in elderly as a result of normal aging process and related to neck disorders]. Furthermore, musculoskeletal problems of the shoulder, neck, and back can cause twisting of the neck to one side known as torticollis. These positions can interfere with the breathing mechanism and alter the diaphragm mobility.                                                                                               

Body position can influence respiratory function. Changes in body position can alter the length of a respiratory muscle, namely the diaphragm, thereby influencing its ability to generate tension. Several studies have reported that a slumped, poor posture significantly reduces lung capacity, expiratory flow, and lumbar lordosis compared with a normal upright posture.                                  

Recently, smartphones have become essential mobile devices in our daily lives, and people often demonstrate poor posture when using smartphones. Several studies have reported that frequent smartphone use can lead to adoption of a non-neutral neck posture or development of musculoskeletal disorders.

Additionally, many people use smartphones with their head shifted forward and the smartphone placed near their waist or lap while in a sitting position. Changes in cervical mobility, head posture, and dysfunction of local and global muscle systems are believed to lead to changes in force-length curves, muscle imbalances, and segmental instability, all of which can potentially affect thoracic cage function and rib cage biomechanics.

Many previous studies have investigated alterations in cervical movement patterns during smartphone use. In addition, previous studies have focused on psychological problems, such as subjective symptoms of physical problems and stress.