Dr Libby Weaver - Dr Libby

6 ways you’re unknowingly agitating your nervous system

August 13, 2024 by Dr Libby Weaver

Your nervous system is the silent conductor behind the scenes, orchestrating a complex network of responses that affect your entire being – from your mental state to your physical health. Yet, daily habits and environmental factors often disrupt this delicate balance, manifesting as stress, anxiety or physical discomfort. Recognising how your lifestyle may be inadvertently putting strain on your nervous system is the first step towards reclaiming your health and wellbeing. Here are six common yet often overlooked practices that might be subtly unsettling this critical system.

1. Constant connectivity

Living in a digital age where being “always on” is the norm, your nervous system is kept in a constant state of alertness. The barrage of notifications and the endless scroll on social media can perpetuate stress. This digital overload can lead to chronic stress, impacting your overall health.

Try setting specific times to check your emails and social media and consider turning off notifications for periods during the day or after a set time in the evening. Introducing digital detox sessions into your weekly routine can also be beneficial. Consciously disconnecting gives your nervous system a chance to reset and reduce the chronic alertness that comes from being continually plugged in.

2. Caffeine overconsumption

Excessive caffeine intake can significantly stimulate your sympathetic nervous system – the part responsible for your ‘fight or flight’ response. This can lead to increased heart rate, heightened anxiety and disrupted sleep patterns, all of which put additional stress on your nervous system.

Everyone has a different tolerance for how much caffeine they can cope with before it sends them over the edge into jitteriness and anxiousness. Yet, whether we can handle it or not, we cannot escape the fact that caffeine triggers the production of adrenaline. Ideally keep caffeine intake to a minimum and, as its effects can linger for at least eight hours, avoid having it after midday to mitigate the impact on your sleep.

3. Irregular sleep patterns

Skimping on sleep or having irregular sleep patterns can wreak havoc on your nervous system. Quality sleep is crucial for the regeneration of neural pathways that handle cognitive functions and emotional processing. Lack of sleep can heighten your stress response, effectively reducing your ability to cope with what life throws at you in the day to day. To improve sleep quality and establish more regular sleep patterns, consider adopting a consistent bedtime routine. Going to bed and waking up at the same time each day, even on weekends, can significantly enhance sleep quality by reinforcing your natural circadian rhythms.

4. Poor nourishment choices

A combination of highly processed foods and excessive sugar intake together with a lack of nutrients can destabilise what your nervous system is inherently attempting to do – maintain balance. Foods high in added sugars can cause fluctuations in blood glucose and insulin levels, which may increase your body’s stress response. Such dietary habits can also contribute to systemic inflammation, further agitating the nervous system and diminishing overall health.

Integrate whole foods rich in fibre, such as vegetables, fruits, legumes and whole grains (like brown rice) if you digest them well, to help moderate blood sugar levels by slowing the absorption of glucose into your bloodstream. These foods also provide essential nutrients that support the proper functioning of your nervous system. Incorporating nutritious fats from sources like avocados, olives, oily fish and grass-fed meats can also benefit your nervous system. These fats contain omega-3 fatty acids, known for their anti-inflammatory properties and ability to support brain health, potentially reducing the symptoms of anxiety and improving mood. Regularly consuming foods rich in antioxidants, such as berries, dark leafy greens and dark chocolate, can help combat oxidative stress and inflammation, offering further protection for your nervous system.

5. Neglecting hydration

Dehydration is often overlooked as a source of stress on the nervous system, yet it can have significant effects. Even mild dehydration can impair cognitive functions such as focus, memory and decision-making. Dehydration can exacerbate symptoms of stress by affecting the overall balance of electrolytes – minerals in your body essential for nerve function and signal transmission. Without adequate hydration, your body cannot properly transport these crucial nutrients, leading to diminished nerve function and an increased perception of stress.

Make sure that water is your main drink and aim to consume approximately two litres per day – you may need more if you are physically active or live in a hot or humid climate. Consuming foods with high water content can also contribute to your hydration levels. Fruits like strawberries, pineapple and oranges and vegetables such as cucumber, rocket and celery, are not only hydrating but also provide essential nutrients that support nervous system health.

6. Lack of regular movement

Regular physical activity is a powerful tool for maintaining nervous system health and overall wellbeing. Exercise not only helps release endorphins – natural mood elevators and painkillers produced inside you – but it also plays a critical role in mitigating stress and anxiety. These “feel-good” hormones can create a sense of euphoria, but the benefits extend far beyond the immediate uplift in mood. Incorporating routine movement into your daily life also enhances blood circulation, which ensures that vital nutrients and oxygen are efficiently delivered throughout the body, including to the brain. This improved circulation boosts cognitive functions and can help stabilise mood.

To reap these benefits, aim for at least 30 minutes of intentional movement most days of the week. This could include brisk walking, cycling, swimming or any other activity that you enjoy doing. Additionally, incorporating mindfulness elements into physical activity, such as restorative yoga or tai chi, can further enhance the stress-relieving benefits of exercise by promoting a focus on breath and body awareness, which calms the mind and reduces the body’s stress response.

By identifying these common yet often overlooked habits that agitate your nervous system, you can take proactive steps to mitigate their effects. Moderating your digital use, managing caffeine intake, prioritising sleep, choosing nourishing foods, staying hydrated, and incorporating regular physical activity into your routine are practical ways to support and stabilise your nervous system. Don’t see these as yet another list of things to do. Consider them to be lifestyle adjustments you can gradually (or rapidly!) embrace that can lead to improved mental clarity, reduced anxiety, and a greater overall sense of wellbeing.

5 ways to create more space in your day

August 13, 2024 by Dr Libby Weaver

In our bustling daily lives, finding moments of tranquillity can often feel more like a daydream than a practical possibility. Yet, creating more space in your day isn’t just a means to relax – it’s essential for boosting your productivity, enhancing your wellbeing, and enriching your overall happiness. Here are five practical ways to carve out that much-needed space, ensuring every day isn’t just full but fulfilling.

1. Prioritise your tasks

Think of your daily tasks as guests asking to be let into your day. Some are absolutely essential, while others could easily be turned away. The Eisenhower Box technique is perfect here; it sorts your tasks into four categories: urgent and important, important but not urgent, urgent but not important, and neither. This method helps you see clearly which tasks deserve the VIP treatment and which can be put on the waiting list. By focusing on what genuinely matters, you avoid the trap of busywork that feels urgent but lacks real significance.

2. Master the art of saying ‘No’

Saying “no” might feel uncomfortable, yet it’s a powerful strategy for opening up more space in your day. Every time you say yes to something insignificant, you’re effectively saying no to something important – this includes time for you to rest! Gauge every request and invitation against your true priorities. If they don’t align, allow yourself the permission to decline politely. Remember, saying ‘no’ isn’t just about guarding your time; it’s about directing it toward activities that genuinely enhance your life and align with your values.

3. Embrace technology (wisely)

While technology can sometimes be a distraction, it also offers incredible tools for managing time effectively. Apps that block distracting websites, automate repetitive tasks, or streamline communication can free up significant portions of your day. Use technology to handle routine tasks like bill payments or to consolidate emails and messages into scheduled review times. However, be mindful to not let technology dominate; it’s there to serve you, not the other way around.

4. Incorporate mindful breaks

Ironically, one of the best ways to create more time is to take breaks intentionally. Short, mindful breaks can refresh your mind and increase productivity. Techniques such as the Pomodoro Technique, where work is broken down into focused intervals separated by short breaks, can prevent burnout and maintain a high level of productivity throughout the day. During these breaks, step away from your desk, practise low, slow breathing, or engage in a quick stretch. These moments of pause will recharge your mental batteries and help you tackle tasks more effectively.

5. Set boundaries for work and home

In our ‘always-on’ world, the lines between work and home can blur, leading to a feeling of being perpetually busy. Establish clear boundaries: decide on a time when work ends, and personal time begins. This might mean shutting down your computer, turning off work notifications, or having a specific ritual that signifies the end of the workday, like going for a walk, tuning into a favourite podcast episode, changing your clothes or lighting a candle. By safeguarding your personal time, you ensure that work doesn’t encroach on moments meant for relaxation, connection with loved ones, and/or rejuvenation.

Through these strategies, you’ll find that creating space isn’t about finding more hours in the day – it’s about making the hours you have work better for you. It’s a gentle dance of managing priorities, using tools wisely and allowing yourself time to breathe and be in awe. The ultimate goal? A day that feels spacious, fulfilling and distinctly your own.

Suffering with post-infection fatigue? Here’s how to aid your recovery

July 10, 2024July 10, 2024 by Dr Libby Weaver

Post-infection fatigue can be a debilitating aftermath of an infection, leaving you feeling drained and exhausted long after other symptoms have subsided. This condition can significantly impact daily life, making even simple tasks seem insurmountable. Fortunately, certain nutrients play a crucial role in supporting the body’s recovery process and can help alleviate the symptoms and support a more robust immune response. Here’s an in-depth look at the essential nutrients that can aid in a faster and more effective recovery, as well as prevention.

1. Vitamin C

Vitamin C is well-known for its immune-boosting properties, but its role in combating post-infection fatigue is equally vital. It helps reduce oxidative stress and supports the adrenal glands, which may be taxed during and after an infection. High levels of Vitamin C can also enhance the production of energy at the cellular level, thereby reducing feelings of lethargy and fatigue. Citrus fruits, strawberries, kiwifruit, capsicum, and leafy greens are excellent sources of Vitamin C.

2. B Vitamins

The B vitamin complex, particularly B12 and B6, is crucial for energy production and the proper functioning of the nervous system. These vitamins help convert food into ATP (adenosine triphosphate), the form of energy that cells use. They also play a key role in the synthesis of neurotransmitters that help regulate mood and sleep patterns, which can be disrupted for a time, post-infection. Incorporating a wide variety of real food including eggs and grass-fed meats can help maintain these essential vitamin levels.

3. Magnesium

Magnesium is another critical nutrient that supports muscle and nerve function, both of which can be compromised during a prolonged recovery from an illness. It helps relax muscles and reduces the feeling of fatigue by supporting energy production and mitochondrial function. Foods rich in magnesium include nuts, seeds, and leafy green vegetables.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties, which are essential in combating the inflammation often associated with infections and their aftermath. They also contribute to the health of nerve cells, helping to improve cognitive function and mood, factors often affected in post-infection states. Oily fish like wild-caught salmon and sardines, as well as flaxseeds and walnuts, are great sources of omega-3s.

5. Coenzyme Q10 (CoQ10)

CoQ10 plays a role in energy production within the mitochondria, the powerhouse of the cell, making it an important nutrient for combating fatigue. It also acts as an antioxidant, helping to neutralise the free radicals that can accumulate during and after an infection. CoQ10 levels can be increased by eating fatty fish and organ meats.

6. Zinc

Zinc is crucial for maintaining a strong immune system and plays a role in cell division and cell growth, which are vital during the recovery phase of any illness. It also supports hormonal balance, which can be disrupted during extended periods of fatigue. Foods high in zinc include oysters and red meat, and there’s a small amount in eggs and seeds, like sunflower seeds.

Alongside a nutrient-dense way of eating, ensure adequate hydration and rest to support your body’s healing process. If symptoms persist, consider consulting with a healthcare provider to rule out other underlying conditions and to discuss the possibility of supplementation to address any specific nutrient insufficiencies or deficiencies. Remember, recovery is a journey, and each step towards nourishing your body is a step towards regaining your vitality.

The essential neurotransmitters that are made in your gut

July 10, 2024July 10, 2024 by Dr Libby Weaver

It’s often said that the gut is our second brain, and this isn’t just a metaphor. The enteric nervous system, located in our gastrointestinal tract, is a complex system of about 100 million nerves that communicate directly with the brain. This remarkable connection is largely mediated through neurotransmitters, the chemical messengers typically associated with the brain. You might be surprised to learn that a significant amount of these neurotransmitters is actually produced in the gut, cementing exactly how important it is to have a well-functioning digestive system. Let’s dive deeper into the roles and impacts of these gut-derived neurotransmitters.

Serotonin: the mood regulator

Often dubbed the “happiness hormone,” serotonin plays a crucial role in helping to regulate mood and contentment. Intriguingly, up to 95% of the body’s serotonin is produced in the gastrointestinal tract. The cells lining the gut’s walls manufacture serotonin in response to signals of food intake which is then used to regulate intestinal movements. But serotonin’s influence goes beyond digestion; it impacts emotions, mood, and even sleep. This substantial production in the gut highlights the direct influence your gut health has on your mental and emotional wellbeing.

Dopamine: the reward and pleasure neurotransmitter

Dopamine is another neurotransmitter that’s traditionally linked with the brain’s pleasure, motivation and reward centres. It motivates us to seek out experiences like food and social interactions. While most of the body’s dopamine is produced in the brain, a smaller yet significant amount is produced in the gut. This dopamine can influence local intestinal movements and function but also communicates back to the brain, affecting our overall sense of wellbeing and motivation.

GABA: calming the nervous system

Gamma-aminobutyric acid (GABA) is primarily known for its calming effects on the nervous system, helping to reduce feelings of anxiety and stress. The gut is also a site for GABA production, where it plays a role in modulating gut activity and its flow of contents. It’s fascinating to consider how the calming effects of GABA might not just influence our brain but also our gut activity, possibly providing a feedback mechanism that affects our overall calmness and stress levels.

The implications of gut-produced neurotransmitters

The fact that our gut manufactures these critical neurotransmitters opens up new avenues for understanding and treating a variety of states and disorders, from depression and anxiety to irritable bowel syndrome and Parkinson’s disease. It also underscores the importance of gut health, not just for digestive wellness but for maintaining mental and emotional health.

What we eat literally becomes part of us, playing a pivotal role in supporting the production of these neurotransmitters as well as countless other factors that contribute to how we look and feel each day. A way of eating rich in whole real foods fermented foods, fibre, and essential nutrients can help cultivate an environment where these neurotransmitters can thrive and supportively influence both gut and brain health.

The ‘mother’ gland: Decoding the pituitary and stress

June 20, 2024June 20, 2024 by Dr Libby Weaver

Often referred to as the “mother gland,” the pituitary gland is a tiny yet mighty organ that plays a crucial role in how we respond to stress – both physically and emotionally. Understanding its function not only demystifies the biochemical dance of our stress responses but also empowers us to manage stress more effectively in our daily lives.

Imagine a typical day: you’re late for a meeting, your phone is ringing off the hook, and you just received an email that has upset you. Internally, a less visible scenario unfolds: your brain’s hypothalamus, constantly scanning the environment inside and outside your body, senses your distress and queries, “Am I safe?” When the answer is a resounding “no,” (which it is when adrenaline escalates when you’re starting to feel anxious, pressured or on edge, regardless of whether you’re physically in danger or have just consumed too much caffeine) it quickly sends a signal to the pituitary gland, which decides the next steps in this stress dance.

This pea-sized gland, nestled securely at the base of your brain, springs into action. It communicates the ‘danger’ to other glands, signalling the adrenal glands atop your kidneys to release cortisol and adrenaline, preparing your body to either confront the challenge head-on or to make a swift exit – the classic “fight or flight” response.

This cascade, known collectively as the HPA axis, involves not only the hypothalamus and pituitary gland but also the adrenal glands. It’s a finely tuned system designed for short-term emergencies. However, in our modern lives, where stressors such as traffic jams or work deadlines are commonly continuous, this system can be in perpetual motion. This ongoing activation can have profound implications, wearing down our body and mind, much like an orchestra playing a relentless fortissimo without a break.

The hypothalamus also works in concert with the nervous system – in this scenario, the sympathetic nervous system (SNS) – which can amplify the stress response even further. When the SNS is engaged, it enhances the production of noradrenaline, akin to adding more instruments to an already loud musical section, increasing the volume of the body’s stress response.

The personal cost of a perpetual crescendo

Living in this high-stress mode can lead to a range of health issues – imagine the wear on the musicians in an orchestra playing without pause. From anxiety and depressed mood, to heart disease and weakened immune function, the costs are high. It’s akin to an orchestra out of sync, where the harmony is disrupted, leading to a performance that is grating or lack lustre.

To mitigate the effects of stress, consider these strategies:

Mindful practices: Engage in mindfulness, meditation, or yoga to reduce the hypothalamic perception of threat, thereby lessening the pituitary gland’s need to initiate a stress response. This article can help if you find it hard to fit mindfulness into your busy schedule.

Nutritional support: Foods rich in vitamin C, magnesium, and omega-3 fatty acids can support adrenal health while zinc is essential for hormone production.

Adequate rest: Ensuring sufficient sleep helps recalibrate the body’s stress hormone systems, allowing for a more adaptive response.

Regular movement: Physical activity can help to modulate the SNS activity and increase the resilience of your stress response systems.

Understanding the role of the pituitary gland in the stress response doesn’t just add a chapter to our biological textbooks; it opens up avenues for proactive health management. By recognising the signals that trigger our stress responses and adjusting our lifestyle to support our endocrine health, we can protect ourselves from the ravages of chronic stress. This knowledge empowers us to not just survive but thrive, even in the face of daily challenges.

What is stress actually costing you?

June 20, 2024June 20, 2024 by Dr Libby Weaver

Think back to the last time you felt truly relaxed. Can you remember how it felt? Now, contrast that with a moment of high stress – your heart racing, mind whirling, a sense of being overwhelmed. For many, these moments of stress are not occasional; they are a persistent part of their daily lives. Yet, have you ever stopped to consider what this constant state of stress is really costing you? And is it really, truly necessary?

Stress is like a stealthy, silent saboteur that affects every aspect of our being. It starts small – an urgent deadline, a personal disagreement, a financial worry – but gradually builds up, weaving its way deeper into our lives and before too long we think that this is just how life is.

Stress isn’t just a mental or emotional experience; it has profound physical implications. When we’re stressed, our bodies release hormones like cortisol and adrenaline – the culprits behind the ‘fight or flight’ response. While these hormones are useful in acute situations, their continuous flow in your bloodstream can wreak havoc over time.

The biochemical cost of stress

Long-term stress can contribute to the development of serious health problems like heart disease, high blood pressure, type 2 diabetes, and other illnesses. Stress can exacerbate nearly every pre-existing condition and can lead to the diagnosis of new conditions due to its effects on so many body systems. Yet, it’s not just the potential development of significant health challenges, it’s also the niggling symptoms that detract from your quality of life – the poor sleep, the hormonal disturbance, the digestive issues, the brain fog, fatigue, anxiety and the weakened immune system. These everyday ailments, while not life-threatening on their own, can significantly impair your daily functioning and overall sense of wellbeing. Chronic stress also contributes to chronic inflammation, which is a risk factor for many degenerative diseases. For this reason, truly addressing your stress isn’t just about avoiding major health crises – it’s about improving daily life and preventing the array of minor symptoms that can accumulate into more severe health problems over time.

The nutritional cost of stress

The nutritional cost of stress is often overlooked, yet it plays a crucial role in our overall health. Under stress, our body’s need for certain nutrients increases, particularly B vitamins, vitamin C, and magnesium, which are rapidly depleted in high-stress situations. Additionally, stress can lead to poor dietary choices, as people often turn to foods they perceive will offer them comfort that tend to be high in refined or artificial sugars, poor-quality fats, and empty calories, which can exacerbate the body’s stress response instead of mitigating it. This cycle of poor nutrition can impair digestion and absorption of nutrients, especially iron, leading to deficiencies that further compromise health. Over time, these nutritional gaps can further exacerbate the biochemical impact of stress, weakening the immune system, reducing energy levels, and slowing down recovery processes, making it harder for the body to cope with stress effectively and maintain optimal health.

The emotional cost of stress

When we are under chronic stress, our emotional resilience dwindles, often giving way to feelings of irritability, anxiety, and a depressed mood. This constant state of tension can strain personal and professional relationships, leading to disconnection and isolation. Over time, stress can erode our sense of joy and fulfillment, making us less engaged with life and less able to appreciate moments of happiness. Additionally, the perpetual fight-or-flight mode can cloud our judgment and decision-making abilities, making it difficult to respond effectively to everyday challenges. Addressing the emotional toll of stress is crucial, not only for maintaining healthy relationships and an uplifted outlook but also for preserving our overall psychological wellbeing.

Stress does not have to be an inevitable byproduct of modern living. If you find yourself frequently overwhelmed and yearning for a change, a pivotal question to ponder is: “How do I want to live?” This inquiry isn’t about awaiting the perfect circumstances or reaching a specific age to begin living as you desire. It’s about making both significant and subtle shifts right now, steering your life closer towards your vision with each step.

Often, we postpone our ideal lifestyle until external conditions change. Yet, it’s vital to realise that you can initiate minor, yet impactful steps towards your desired way of living without waiting for major changes. The common illusion that ‘there is plenty of time’ can be dangerously misleading. The truth might be that time is a luxury we don’t always have.

Initially, when you ask yourself “How do I want to live?” your first response might be something like, “I don’t want to work.” While earning money is a necessity for survival, allow this reflection to lead you to consider how much you truly need. Evaluating your financial and material requirements can profoundly affect how much you need to work, perhaps even allowing you to reduce your working hours.

Suppose you want to live with more vitality; you might start by walking for thirty minutes each day. If you miss connections with loved ones, perhaps you begin making weekly calls to let them know they’re valued. Or if you feel your work lacks impact, consider volunteering monthly to clean up your local beach or park.

Consider the concept of leisure time, which seems to have dwindled in recent years. Not so long ago, a balanced day consisted of eight hours each of work, leisure, and sleep. Today, work not only encroaches on our leisure but also cuts into our sleep, contributing to too many feeling an overwhelming burden. When reevaluating how you want to live, think about how to reclaim leisure time for activities that truly rejuvenate your spirit.

Identifying how you wish to live doesn’t mean major changes can or will happen immediately; some might take years to unfold or achieve. However, by integrating even small steps toward these changes, you might discover that other areas of your life begin to transform in unexpected and helpful ways. And the profound impact this gradual transformation can have on your overall stress levels might be more significant than you could ever predict.

Resilience can be life changing. Here’s why and how to cultivate it.

June 6, 2024 by Dr Libby Weaver

If there was one attribute we could all benefit from cultivating more of, I would have to say it is resilience.

Not to be confused with endurance, resilience is our ability to adapt and respond to everything that happens in our lives—things we perceive at the time to be setbacks, challenges, disagreements, failures. Or it might be illnesses, infections, or other health-related issues. We all have varying levels of resilience and, of course, this will also change depending on how much or the magnitude of what it is we are facing, as well as our inner reserves, which can involve everything from our iron status to our progesterone production, from our sleep quality to our beliefs. We may also be resilient in one way—such as physically—and struggle in other ways—with our emotional or mental fortitude, for example.

Resilience doesn’t mean that we don’t fall apart, that we don’t feel sad or angry or that we don’t get sick every so often. It does mean that we bounce back relatively quickly or have the ability to keep functioning despite what is going on for us. The good news is, we can all work on becoming more resilient so even if, right now, you don’t feel it’s an accurate description of yourself, it is something you can change.

Here are five ways to cultivate more resilience.

1. Improve sleep

It’s harder to be resilient when you’re exhausted. Everything feels more difficult, you tend to be more reactive, more susceptible to colds and flus—plus, a lack of energy sucks all the colour out of life. If sleep is a challenge for you, or if you are waking up feeling unrestored despite getting 7-8 hours in bed, this will be a foundation to strengthening your resilience. Check out this sleep hygiene blog for some insights on what to do to improve your sleep.

2. Speak with someone

Whether seeking an impartial perspective such as a therapist or talking with a loved one who you trust to hold space for you, talking things through with someone can make an amazing difference. Things have a way of getting bigger and bigger the longer they bounce around in our heads. Often, being able to verbalise what is going on for us and what we are struggling with helps to dismantle the power they have over us. Also, you have the benefit of a different perspective which can help you to reframe—if this is something that might be beneficial for you.

3. Journal

Journaling can be a great alternative to speaking to someone else if that doesn’t appeal, and it can also go hand in hand with it. Again, getting things out of your head can make all the difference and it is also a wonderful tool for self-reflection. If staring at a blank page gives you writers block, try stream of consciousness writing where you set yourself a time (say 15min) and commit to writing anything that pops into your mind regardless of whether it makes sense or is grammatically correct. It can help to get you accustomed to writing out your thoughts.

4. Understand your inner landscape

Explore the beliefs and values that are driving your unconscious mind and igniting your reactions to what happens. When we feel stressed or triggered, we tend to point the focus outside of ourselves—it’s what’s happening to us, how much is on our plate, the words that person said to us. Instead, use your stress, thoughts and emotional reactions to learn more about what is going on under the surface. This is something that takes practise and if you feel you are highly reactive/lack resilience, it may be worth working with a health professional to help you work through it.

5. Eat mostly whole real foods

Nothing on this planet can replace a nourishing way of eating. Without sufficient nutrients, your body will become depleted and this can show up in a multitude of different symptoms depending on your unique biochemistry and your current health profile. Your body needs nutrients in order to be resilient and you need your body to be resilient to strengthen your mental and emotional fortitude.

The difference between reacting and responding (and why it matters)

June 5, 2024 by Dr Libby Weaver

In our fast-paced world, it’s all too common to react impulsively to situations that trigger our emotions. Whether it’s a heated exchange with a colleague, a frustrating traffic jam, or a disappointing outcome, our immediate reactions can often exacerbate the situation rather than resolve it. But what if you could work on regulating your emotions better to lengthen the time between your reaction and your response? This practice not only fosters better relationships but also enhances our overall wellbeing.

What’s the difference?

Reacting is instinctual and immediate. It’s the knee-jerk reply to what you have perceived is an insult, the swift retort to a (perceived) criticism, or the instant flare of anger in a frustrating situation. Reactions are typically driven by our emotions and often occur without much thought.

Responding, on the other hand, involves a pause. It’s a considered, thoughtful reply that takes into account the context and consequences of our actions. Responding allows us to act in a way that aligns with our values and goals, rather than being at the mercy of our immediate emotions.

So how do we learn how to lengthen the space between the stimulus and our reaction to it? The journey of emotional regulation begins early in life, during the toddler years. At this stage, children’s brains are still developing, particularly the prefrontal cortex, which is crucial for managing emotions and impulse control. Toddlers often exhibit strong emotional reactions because their ability to regulate these feelings is not yet fully developed.

Toddlers learn emotional regulation primarily through their interactions with caregivers. When parents and caregivers respond to a child’s emotional outbursts with calmness and support, they model how to handle strong emotions. This helps the child begin to understand and manage their feelings over time. However, this understanding of brain development and emotional regulation is relatively recent. Which likely means many of us were raised by parents who punished our outbursts and struggled to manage their own emotions, reacting more often than responding.

As a result, we might find ourselves struggling with emotional regulation as adults, mirroring the patterns we observed during our formative years. The good news is that it’s never too late to learn and cultivate healthier, more authentic emotional responses. By understanding the roots of our reactions and practicing new strategies, we can break the cycle and foster healthier ways of handling our emotions. This not only benefits us but also sets an example for the next generation, helping them develop emotional resilience.

So how do we do this?

A good place to start is with curiosity. When you feel yourself getting triggered (or in the wake of a reaction), get curious about what might be at the heart of it. Consider what you were feeling in your body and the thoughts that were racing through your mind at that moment. Try to recall other times in your life where you felt that way or might have reacted in similar ways. By approaching your reactions with curiosity rather than judgement, you can begin to uncover the root causes of your emotional responses.

This self-awareness is the first step towards developing a more measured and thoughtful approach to managing your emotions. Over time, you’ll find it easier to pause, reflect, and choose a response that aligns with your values and goals, rather than reacting impulsively. You may also find it helpful to keep an emotional journal for a period of time. This can be a useful tool for identifying patterns and triggers while building awareness of your emotions and helping you to understand the origins of them.

Cultivating mindfulness can also help to enhance our ability to observe our thoughts and feelings without getting swept away by them. Meditation can be a useful tool for practising mindfulness although we can also simply bring more mindfulness into our lives by spending more time focused on what’s right in front of us rather than swept away in thoughts of past or future, or scrolling through devices.

Remember too, that long, slow diaphragmatic breathing activates our parasympathetic nervous system, which helps to calm the body and mind. This physiological response can create a pause, giving you time to think before you react/respond. When you feel a strong emotional reaction building, try taking a slow breath in for a count of four, hold for five, and exhale for six. Repeat a few times if needed.

It’s also okay to ask for some space or time if you’re triggered while interacting with someone. Often, we feel like we need to resolve something immediately. Yet if you give yourself some space to calm your body and mind, you may be able to identify what it is that’s truly bothering you. Taking time for yourself also prevents the escalation of conflict and reduces the risk of saying or doing something you might regret. It’s perfectly acceptable to say, “I need a moment to gather my thoughts,” or “Can we take a break and revisit this later?” This approach fosters healthier communication and ensures that your response is thoughtful and aligned with your true intentions, rather than a reaction driven by immediate emotions.

Over time, practising emotional regulation helps strengthen the neural pathways between the prefrontal cortex and the amygdala, making it easier to pause and choose a more measured response over an impulsive reaction. While it may not feel natural to begin with, this process becomes more intuitive with consistent effort and patience.

How the brain ages

June 5, 2024 by Dr Libby Weaver

The human brain is a marvel of complexity and capability, orchestrating everything from our physical movements to our innermost thoughts and emotions. As we age, this extraordinary organ undergoes a series of changes, some subtle and others more pronounced. While this may feel like a bad thing, it’s actually not. Our brain is designed to change across our lives and has the incredible capacity to do so. While of course the biggest changes happen in the first years of our life, the good news is that neuroplasticity continues well into late adulthood. While it’s impossible to identify the exact ages associated with brain development and changes, let’s explore the brain across the lifetime.

The infant brain

In infancy, the brain is incredibly dynamic. The cerebral cortex, responsible for perception and language, reaches its peak thickness at around age two. During these early years, the brain forms an immense number of synapses, making it highly receptive to learning from the environment. This rapid synaptic formation explains why infants can learn any language they are exposed to and why they soak up so much simply through observing the world around them. Iron deficiency can have significant consequences to the brain at this time, primarily due to its role in delivering oxygen to brain cells.

The childhood brain

From around ages two to ten, the brain undergoes significant changes. Synaptic pruning, where the brain eliminates excess connections, helps to streamline neural pathways, making them more efficient. This period also sees an increase in myelination, the process of insulating nerve fibres to speed up signal transmission. A range of nutrients and cholesterol are essential to myelination – myelin cannot actually be synthesised without cholesterol. Interactions with caregivers and the surrounding environment are crucial during this time, while distress or neglect can have a lasting impact on mental and emotional resilience. This is not to say that childhood needs to be idyllic, with zero complications or challenges – we cannot control everything that happens to us or our children during these formative years. Yet, providing a supportive and nurturing environment can make a profound difference. Without sounding like a broken record, iron deficiency is again the most common nutritional deficiency at this age and stage of brain development, which can lead to concerning consequences. A decreased attention span and learning problems are common symptoms, in part due to the brain not getting what it needs.

The adolescent brain

The teenage years, from about 10 to 19, are marked by dynamic changes in brain networks involved in emotion and motivation. Adolescents experience another wave of synaptic pruning and myelination, particularly in regions related to emotion and reward processing. This is a time when teens are more inclined to seek new experiences and test boundaries. Sex hormones also come online across this time which foster additional changes. Ovulation, for example, drives progesterone production, which has a calming effect on the nervous system. When menstruation first begins, ovulation is not common though – it takes a while for this to start occurring cyclically (you can have a period without ovulation at any age) so calm might not be on offer for a time after menarche. In boys, when testosterone increases, brain changes can lead to more risk-taking behaviour under the guise that they’ll be fine in any instance. Zinc is a key nutrient for girls and boys at this time for good brain health.

The young adult brain

The mid-to-late 20s are often thought of as a peak period for brain development. White matter volume, indicative of the brain’s processing speed, reaches a high level during these years. While quick, sharp processing may eventually decline, rest assured neuronal networks continue to refine, particularly those involved in rational thought, strategic thinking and future planning.

The midlife brain

In midlife, the years around 40-65, the brain’s plasticity continues to evolve. New research has shown that “silent synapses,” previously thought to be limited to early development, are also present in adult brains. These synapses can be recruited to help form new memories, indicating that the brain retains significant capacity for change. Experiences such as social engagement, lifestyle choices, and exposure to stress or toxins can greatly influence brain health. A socially active, physically fit 54-year-old may have a more youthful brain compared to a sedentary, isolated counterpart.

The later adulthood brain

In the later years, the brain does tend to shrink and some degeneration occurs. However, older adults also possess the potential for greater wisdom, derived from a lifetime of experiences. Emotional processing and moral decision-making capabilities may enhance, contributing to what we often refer to as wisdom. Engaging in memory training, puzzles, and enriching, meaningful activities can help maintain cognitive functions. Two useful questions to ponder that can support brain health at all ages and stages are “what I am learning?” and “what am I creating?” A curiosity for learning has been shown to continuously promote neuroplasticity and life satisfaction. Creating anything from a new dinner meal to a painting, activates a different neural circuit which includes the neural plexus around the heart. Is it possible that contributes to why we can feel a deep sense of satisfaction or even life purpose when we create?

What makes the brain age prematurely?

While ageing is a natural process, certain factors can accelerate the ageing of the brain, leading to cognitive decline earlier than expected. Chronic stress, a lack of nutrients or a diet predominantly comprised of ultra processed foods/high in refined sugars, sedentary lifestyle, sleep deprivation, substance abuse, social isolation, smoking and chronic diseases all contribute to premature ageing throughout the body – including the brain.

This blog was inspired by these two pieces of work:
Brain charts for the human lifespan: https://www.nature.com/articles/s41586-022-04554-y and How does the brain age across the lifespan? New studies offer clues: https://www.washingtonpost.com/wellness/2023/02/28/brain-aging-childhood-teens-adults/

Constipated? Why bile is your best friend

May 21, 2024 by Dr Libby Weaver

Constipation is a common yet often overlooked issue that affects millions of people worldwide. While many focus on fibre intake and hydration to combat this uncomfortable condition, there’s another crucial player in the digestive game that deserves your attention: bile. Understanding the role of bile in digestion can be a game-changer in your quest for regularity and digestive comfort.

What is bile?

Bile is a digestive fluid produced by the liver and stored in the gallbladder. It plays a vital role in breaking down fats into fatty acids, which can then be absorbed by the digestive tract. Yet bile’s benefits extend beyond fat digestion. This yellow-green fluid is essential for maintaining a healthy digestive system and preventing constipation.

What does bile do in the body?

Bile serves several functions in the digestive, detoxification and elimination processes of the body. It emulsifies fats, breaking them down into smaller particles which is essential for the absorption of fat-soluble vitamins (A, D, E, and K) and fatty acids. Bile also helps neutralise the acid from the stomach as it enters the small intestine, creating an optimal environment for enzyme activity and nutrient absorption. Since it stimulates the peristaltic movements of the intestines, which are the wave-like contractions that move food through the digestive tract, bile ensures the contents in the digestive tract are moving efficiently and that waste is expelling regularly. Bile is essential for carrying waste products and toxins from the liver into the intestines for excretion. This detoxification process is vital for maintaining a healthy gut environment, which in turn supports regular bowel movements. It is also known to have antimicrobial properties so an insufficiency may contribute to Small Bowel Overgrowth (SIBO), a condition where concerning bacteria take up residence in the small intestine, where they are not welcome.

Boosting bile production

If you’re struggling with constipation, enhancing your bile production can offer an effective solution. Here are some tips to help boost your bile flow:

1. Incorporate bitter foods and herbs

Bitter foods naturally stimulate bile production. Green leafy vegetables have a bitter taste base so these are a great inclusion. Look for foods like dandelion greens, rocket, broccoli, kale, and Brussels sprouts in your diet. Medicinal herbs like St Mary’s Thistle, Globe Artichoke and Gentian are also excellent. Drinking lemon juice in warm water before meals can also enhance bile flow.

2. Amino acids

We obtain amino acids from our protein foods and some are crucial for bile production. Taurine and glycine are needed to make the bile salts so ensuring you are obtaining adequate protein across the day is also important for healthy bile.

3. Selenium

Brazil nuts are our best food source of selenium, a trace mineral essential for your liver to be able to produce bile. Ensure you are including a few Brazil nuts each day to meet your needs. Look to supplement selenium if you tend not to include Brazil nuts.

4. Betaine

Betaine is a natural component of beetroot and spinach so let this be some additional encouragement to include these foods regularly in how you eat.

You might choose to supplement some of the above factors to better support your bile: the bitter herbs listed above, for example, can make a significant difference to constipation created by bile insufficiency.

Recognising bile deficiency

It’s important to recognise the signs of bile deficiency, which can include chronic constipation, bloating, indigestion, and pale or clay-coloured stools. If you suspect you have a bile deficiency and the steps you take to increase bile flow don’t help, it’s crucial to consult with a healthcare professional for proper diagnosis and treatment. Embrace bile as your digestive ally, and enjoy the benefits of a more comfortable and efficient digestive process.