Naturopathic Medicine for High Performance
Adopting a naturopathic approach can help support optimal health and high performance. Let’s explore some of the areas where naturopathic medicine can be so effective with Naturopath and Clinical Nutritionist, Katrina Brown.
Focus & Concentration
Herbs such as ginkgo, bacopa, and rosemary can dramatically improve focus, concentration, and memory by increasing blood circulation to the heart, brain and eyes. These herbs are a great ‘attention’ pick me up for those studying or in a mentally demanding job. Some studies have found that ginkgo helps to improve memory and quick thinking. Preliminary studies suggest it may also be useful in the treatment of Attention Deficit Hyperactivity Disorder (ADHD). The effects of these herbs can be instant and can be taken as a tonic or capsule as needed to enhance work performance.
Research also suggests that L-theanine may help with improved mental focus, cognitive performance and sleep by affecting the levels of serotonin and dopamine in the brain. A full night’s sleep is essential for feeling on top of your game and highly focused at work. L-theanine is an amino acid which occurs naturally in green and black tea and is available as a supplement. Try replacing your coffee with green tea for a shot of L-theanine to supercharge your focus and concentration! L-theanine is safe to take, however avoid taking L-theanine if you are pregnant, breastfeeding, or taking certain medications such a blood pressure medication or stimulant medication for ADHD.
Stress & Burnout
Chronic stress is a common problem in the workplace and can lead to burnout, feeling depleted, exhausted, foggy brained, and a reduced ability to perform well. Chronic, ongoing stress causes us to constantly pump out cortisol from our adrenal glands, causing widespread body dysfunction, exhaustion, sleep problems, high blood pressure, high blood glucose and weight gain leading to cognitive and metabolic dysfunction and cardiovascular issues. Stress clouds our thinking, making us more reactive which affects our work, family, and client relationships, and reduces our ability to feel focused and sharp. Naturopathic medicine encourages regular self-care practices such as taking regular lunch breaks, walking in nature, yoga, Pilates, meditation, listening to music, enjoying a hot bath, and spending time with loved ones to help relax our nervous system. There are many herbs that can support stress such as Ashwagandha, Rhodiola, Kava, and Siberian ginseng. These herbs are remarkable at helping to reduce cortisol and improve the function of our adrenal glands to enhance our ability to think, cope, focus, and perform better. Super ‘destress’ nutrients such as magnesium, B vitamins, and vitamin C also help to support stress and prevent us from burning out. When we are chronically stressed and make little time for ourselves, our body will start to give us ‘red flags’ that it needs us to slow down, breathe, and look after ourselves. Red flags may include headaches, insomnia, irritability, burn out, digestive and gut problems. Stress is the main cause of chronic disease and health conditions.
Nourishing Foods
Nutritious whole foods can also help support stress and high performance in the workplace. Nourishing your body with wholefoods from all the food groups–carbohydrates (lots of vegetables), lean protein (eggs, chicken, fish, meat, legumes), and good fats (avocado, olive oil, nuts and seeds) will provide your body with nutrients that it needs to focus and perform well. Avoid inflammatory and processed foods which are highly inflammatory for the body and brain and can affect our ability to focus and concentrate.
Ensure you start your day with a high protein breakfast and aim to eat one hour after awakening. This helps to send a signal to your brain that nutrients are being provided after a long fast overnight and there is no need for the body to produce extra cortisol to dump glucose into our bloodstream for energy. Missing breakfast is perceived by the body as a stressor and will cause the body to release cortisol causing high cortisol levels throughout the day and into the night affecting our sleep. Breakfast really is the most important meal of the day! Another helpful tip is to avoid drinking coffee on an empty stomach to prevent the release of cortisol. Always enjoy your morning coffee with breakfast and see how much more productive your day is. Let’s not forget water! Hydration is key for a healthy functioning brain. Ensure you drink a minimum of 8 cups of filtered water daily, this can include herbal teas such as chamomile, peppermint or green tea. Reducing your intake of alcohol can be a game changer for improved focus and performance in the workplace too. Healthy food and water are needed for the body to function and perform well. Eat or drink poorly and your brain will respond poorly too.
Digestive & Gut Health
A healthy digestive system and gut is essential for enhancing work performance. A healthy gastrointestinal system is key for digesting and absorbing nutrients from our food which is needed for a healthy body and brain to perform well. It all starts in the mouth, chew your food well, eat when you aren’t feeling stressed to optimise the production of stomach acid needed to digest and extract nutrients from our food. Symptoms such as reflux, indigestion, abdominal pain, diarrhoea and constipation are
signals that your digestion and gut needs support. A healthy gut, a healthy mind!
Get in touch with Katrina Browne
www.katrinabrowne.co.nz
Katrina Browne is a registered Naturopath and Clinical Nutritionist (BNatMed Distinction) with a clinic located in Parnell, Auckland. Clinic and online consultations are available.atever it is, the way you tell your story online can make all the difference.