Dr Libby Weaver - Dr Libby

How to have the right amount of cholesterol

October 11, 2023 by Dr Libby Weaver

When it comes to cholesterol, the Goldilocks principle applies: we want to have the right amount. So, if cholesterol and other fats in the blood (in particular, triglycerides) start to increase and/or the ratios change comparative to previous levels that were normal for us, this can be a sign from the body that some support is needed.

In particular, I view this as a sign that the liver needs some support.

Here’s why.

The liver is responsible for most of the cholesterol in your blood—the cholesterol that we consume directly actually has very little effect on blood levels for most people. Our liver is like a traffic controller—it helps to direct how much cholesterol is being sent out in the blood to other places in the body, and how much is being received back, processed and eliminated. This impacts the numbers we see on a blood test for cholesterol.

The problem is, things can start to go awry when the liver (traffic controller) isn’t getting the support it needs to do its job efficiently. And this is very much impacted by our daily choices.

So, what can you do?

Amp up your intake of vegetables—add more colourful plant foods, particularly plenty of leafy greens and Brassica vegetables (the liver especially loves these!).
Include nourishing fats—think foods like avocado, olives and extra virgin olive oil, oily fish, the fats from grass-fed meat and some nuts and seeds.
Minimise alcohol—this adds to the liver’s workload and pushes other tasks to the bottom of the priority list. When we consume alcohol, the liver has to prioritise detoxifying this right away.
Reduce your intake of highly processed foods—not only do these tend to contain ingredients that can add to the liver’s load (such as poor-quality fats and excessive amounts of added sugars), they are also typically missing the nutrients that support the liver to work efficiently.
Fibre is your friend—not all fibre is the same, so remember to include a variety of plant foods for a variety of different dietary fibres. You definitely want to up your vegie intake, but remember that legumes, pulses, and wholegrains like brown rice and oats (if you digest them well) are also rich in fibres—many of which help to move old cholesterol out of the body, increasing its elimination.

It’s important to support the liver regardless of whether you are taking medication to lower your cholesterol or not. It’s not one or the other. The liver plays such an important role in your overall health and vitality so if there are signs it needs some support, give it some extra love.

Sometimes problematic levels of cholesterol can occur with other health challenges, such as thyroid dysfunction. So, if you are experiencing ongoing or unexplained symptoms, it is wise to consult with your healthcare professional.

Understanding TSH, a key thyroid hormone

October 11, 2023 by Dr Libby Weaver

Understanding TSH

When the thyroid gland isn’t working optimally, it affects your whole body—from your bowels to your brain (think brain fog), to your body temperature, energy levels and body shape and size. Troublingly, thyroid challenges are very common, particularly among women. And all too often this results in unnecessary suffering when these challenges are either not identified or not appropriately supported.

If you’ve ever been concerned about your thyroid, it’s likely that you have had a blood test to check your TSH levels.

What is TSH?

TSH stands for Thyroid Stimulating Hormone and it is commonly tested in the blood to check for thyroid issues. Often it is the only parameter that is tested when someone initially presents to their medical professional with symptoms of thyroid dysfunction. This is somewhat problematic, as there are a number of other blood tests that can help to provide a more comprehensive picture of what’s going on—more on this later.

While TSH is used to assess thyroid function, it is actually a hormone that is made by the pituitary gland in the brain, not the thyroid gland itself. Its job is to talk to the thyroid gland to tell it whether to ramp up its production of thyroid hormones (T4 and T3) or whether it needs to slow down the production of these hormones.

What does high TSH suggest?

When blood levels of TSH are high, this essentially means that the brain is needing to talk much more loudly—perhaps it’s yelling—to the thyroid gland to make more of its hormones. It usually does this when there are not enough thyroid hormones in the body. In other words, the thyroid may be under performing or underactive. The clinical name for the latter is hypothyroidism.

What does low TSH suggest?

When TSH is low, this suggests the opposite—the brain has lowered its communication to the thyroid gland to a whisper, because there may be too many thyroid hormones circulating in the body already. This can suggest that the thyroid is overactive. The clinical name for this is hyperthyroidism.

An additional consideration

If TSH is within the ‘normal’ range, often you will be told that there is nothing wrong—which can be incredibly frustrating if you’re experiencing a whole host of symptoms that may suggest otherwise. The reference range for TSH is broad, so it’s important to be aware of where you sit within the range—you can ask for a copy of your blood test results so that you (and your practitioner) can have a look at this. For example, if your TSH value is sitting within the range but right up near the upper limit—and you are experiencing symptoms—it’s likely that it’s underperforming and optimising thyroid function will be highly beneficial for you and will lead you to feel much better.

What other tests are available to assess thyroid function?

In addition to TSH, other blood tests that can be used to assess thyroid function include T4 (inactive thyroid hormone and the precursor to T3)and T3 (active thyroid hormone), reverse T3, and thyroid antibodies. Interpreting these alongside TSH can help to provide a clearer picture of how your thyroid is functioning and what (if anything) might be awry. If T4 is fine and T3 is low (or low end normal), it can be related to a selenium deficiency.

However, it’s important to be aware that your GP or medical professional may not be able to order all of these tests for you. As I mentioned, TSH is often the only marker that is tested initially by a GP, and this can be due to strict rules that they may need to comply with to order subsidised/free tests for you. There is an option, however, to pay for these tests yourself. However, if you wish to do this, it’s important to work with a qualified practitioner to ensure that the tests are conducted in the right context and interpreted appropriately—you want to make sure you are getting the most out of any tests that you invest in.

If you are experiencing ongoing symptoms, the most important thing is that you seek support—regardless of whether your TSH has come back normal or not.

Want to learn more about the thyroid? Check out my on-demand Thyroid webinar here.

If you are experiencing unexplained or ongoing symptoms and/or you suspect you may have a thyroid problem, please consult with your qualified healthcare practitioner. It’s important to see your medical professional in the first instance to rule out any other potential conditions, as some symptoms can present for a range of different reasons.

When you don’t feel right but your blood tests come back normal

September 21, 2023 by Dr Libby Weaver

Blood tests play a crucial role in assessing our health and the “normal” ranges serve as guideposts to signal when something might be amiss. Yet, when do we have blood tests? When we feel fabulous or when we feel lousy? Usually, it’s the latter. But let’s say we did have blood tests when we were at our best, most optimal level of health. Imagine we are 26 years old when this occurs and we get our thyroid hormones tested.

When we test our TSH we find out it is 1, fitting easily inside the normal range which tends to be 0.4 to 4. We also learn our T4 is 15, within the normal range of 10 to 20. These are our “normal”, or our own individual ideal. Then, when we are 42, we don’t feel like ourselves. The fatigue has become worse than ever, our clothes are tight despite no changes to how we eat or move, our skin is drier than previously, our hair and nails are somewhat brittle and we’re the first person in the room to put a jumper on – all classic signs that the thyroid may not be working as well as it could. So you have some blood tests to investigate.

You find out your TSH is 3 and your T4 is 11. You’re told your results are normal and that there’s nothing wrong with your thyroid function. Sure, they are in the normal range so it’s great news that you don’t have a thyroid disease. Yet your results are not normal for you. Your pituitary is having to make three times the amount of TSH it once did to get your thyroid to make 11 measly units of T4. Whereas, when you were 26, it only took 1 unit of TSH for your thyroid to generate 15 units of T4. It is as if the pituitary is having to shout at the thyroid (with 3 units of TSH) to wake up and make its hormones now, and it can only produce 11 units of T4 in response.

This is just one example of how relying solely on blood work can compromise overall wellbeing rather than optimise it and it is why I advocate for using the body’s symptoms as a guide alongside any blood work. If your results are within normal parameters but lingering near the edges of the reference ranges, you may be exhibiting some or many of the symptoms of those who fall outside of them. Our bodies are unique and respond differently to nutrient deficiencies or insufficiencies. All of this is to say that if you’ve had blood tests and been told everything is normal and yet you still feel as though something isn’t right – listen to your body and pursue answers and path forward.

The difference between nutrient deficiencies and insufficiencies

September 21, 2023 by Dr Libby Weaver

We often hear about nutrient deficiencies – a severe shortage of a specific nutrient. Yet, what about insufficiencies? While the subtler shortfall may not present as obvious symptoms, insufficiencies can still affect our vitality. Clinicians know these subtleties well, but how often do we pause to consider them for ourselves?

Picture it like this. Imagine your body as a meticulously tailored garment. When discussing nutrients, the distinction between deficiencies and insufficiencies is akin to distinguishing between a missing sleeve and a fraying cuff. One is entirely dysfunctional and the other is just a little tattered at the edges. Both matter, yet understanding the distinction is pivotal as it’s the difference between preventative care and reactive treatment.

For instance, a stark deficiency of vitamin C leads to scurvy, a condition marked by swollen gums, joint pain and fatigue. It’s easier to diagnose a condition like scurvy because the symptoms are evident and clinicians have a set of diagnosable symptoms to line up against.

A vitamin C insufficiency, on the other hand, might not always be so easy to recognise. You could be getting sick more often or having more frequent histamine reactions, for example. Yet, these symptoms might not immediately be put down to a vitamin C issue as there could also be numerous other things causing your challenges.

Acknowledging insufficiencies early on can be a preventative measure. After all, it’s far easier to mend a fraying cuff than to stitch an entire sleeve. Lower than ideal vitamin D levels can lead to bone weakness, yet when caught early, we can potentially prevent or delay osteoporosis from developing.

While blood tests can be useful in assessing nutrient status, they’re not always necessary. Simple nutritional changes can be highly effective at correcting nutrient insufficiencies (and, at times, even deficiencies) without further intervention. To put it simply – eat more food, not junk! That said, if you’re experiencing persistent symptoms and you aren’t sure what’s driving them, it can be immensely beneficial to do some further investigations with the help of your health care professional to see if you can figure out what’s going on.

Click here to read more about Jenny Brooks, the senior practitioner at the Dr Libby Clinic.

How the body gets the message it’s safe (and why it’s important it does)

August 8, 2023 by Dr Libby Weaver

Feeling safe—physically and emotionally—is vital to our health. If we don’t feel safe, knowingly or unknowingly, it can result in the stress response being switched on more often than it is off. And this can take an immense toll on our inner health, our sleep, as well as what reflects on the outside.

In the middle of your brain sits the hypothalamus, the commanding conductor of your body’s endocrine system which is the assortment of glands that make hormones throughout your body. Among other important tasks, it asks 24/7: ‘Am I safe?’ It makes that assessment via two predominant fields: the physical and the emotional. It monitors every heartbeat, breath and aspect of our internal landscape, reporting back on our sensory experiences, energy reserves and whether stress hormones are present. Based on the response it receives (a distinct ‘yes’ or ‘no’; there is no grey area with ‘safety’ in the body), the hypothalamus then communicates to the pituitary gland—I call her the ‘mother gland’—whether you are indeed safe or not. She then sends out her signals based on whether she received information about your safety or a lack thereof.

That means that your adrenal glands (where you make stress hormones, some sex hormones, as well as blood pressure- and fluid-regulating hormones, just to name a few), thyroid, ovaries, and parts of your digestive system, then make their hormones to suit your ‘conditions’, i.e. whether you are safe or not.

So let’s back up the bus and work out how your body gets the message that you are safe or not.

On a physical level

When the hypothalamus enquires, “Am I safe?” it turns to the various components of your nervous system, including those involved in fear and emotions, for guidance. Adrenaline, a messenger that permeates every cell, sends a clear message to the hypothalamus—your life is in jeopardy. It matters little whether this adrenaline surge is triggered by an overwhelming to-do list, excessive caffeine consumption, or a genuine life-threatening situation (which, thankfully, is relatively rare). Another circumstance that can erroneously signal danger to the hypothalamus is a highly restrictive diet accompanied by insufficient food intake and excessive exercise. Remarkably, your body fails to differentiate between eating too little due to a scarcity of food and consciously opting to restrict your diet.

As soon as the hypothalamus receives this distressing “I’m not safe” information—a response faster than conscious thought—it instantaneously alerts the pituitary gland. In turn, the pituitary gland orchestrates a hormonal cascade, communicating the “no” verdict to other endocrine glands.

Emotionally

Every human has a set of rules that they don’t know about unless they’ve gone looking for what has to happen for them to feel a certain way—including to feel safe. When I’ve done this exercise with clients, when I ask them what has to happen for them to feel safe, the responses often cover a broad range of different areas of life. For example, for some people the first life department they reference when asked this question is about physical safety. They’ll say they feel safe as long as the doors and windows are locked.

Others start talking to me about their finances—they feel like they need a certain amount of money in the bank or invested to feel safe, so they know that their future is taken care of in this way. Other people go straight to explaining how their relationships must be, particularly their intimate relationship or those with their inner circle.

They might say that they don’t feel safe if they are on the receiving end of a raised voice on a regular basis. Other people tell me what has to be happening for their children if they are to feel safe. My point is, what is required for people to feel safe on an emotional level is highly varied. Yet if you have never explored this, chances are you live too many moments of too many days where the hypothalamus receives the message ‘no’ when it enquires if you are safe, due to your subconscious safety ‘rules’ not being met. It is a worthwhile exercise to do.

Take a moment to reflect on the frequency with which your body endures heightened adrenaline levels due to caffeine consumption, your perception of constant pressure and urgency along with your ‘rules’ for what you need in order to feel safe. Contemplate the implications of this on your endocrine system—how frequently it receives the overwhelming message that safety eludes you. This complex interplay of this aspect of our endocrine system often bewilders individuals who sense their health deteriorating and embark on a quest for answers. The symptoms they experience—suboptimal functioning of various glands, not necessarily indicative of disease—leave them uncertain about whether to focus on their adrenals, thyroid, or reproductive system. Sometimes addressing this message that there is a perceived lack of safety is the key.

5 neurotransmitters you want to ensure you’re producing enough of

August 8, 2023 by Dr Libby Weaver

In the intricate tapestry of human emotions, neurotransmitters are chemical messengers that play a key role in our wellbeing and happiness. There are around 100 of them in total. GABA, serotonin, dopamine, oxytocin, and endorphins are the superheroes of the brain – responsible for creating sensations of calm, joy, love and pleasure.

Let’s explore these five superstar neurotransmitters and how you can ensure your body is able to produce them in ideal amounts from a nutritional perspective.

1. GABA

GABA acts as an inhibitory neurotransmitter in the brain. Its primary function is to reduce the activity of neurons thus promoting a sense of calm and relaxation. An optimal supply of GABA in your system can offer a range of benefits that contribute to overall wellbeing. It can help alleviate anxiety, promote deep and restorative sleep and also plays a role in reducing habits of addiction.

To enhance GABA production, engage in mindfulness practices, exercise regularly, prioritise quality sleep and consume foods rich in glutamate and B vitamins, such as meat, fish, vegetables, whole grains (if you digest them well) and nuts.

2. Serotonin

Serotonin, often referred to as the “feel-good” neurotransmitter, plays a crucial role in regulating mood and emotions, sleep, appetite, memory and even some of our social behaviours.

It is primarily synthesised in the gut and the brain, where it influences various physiological processes. It helps to modulate our emotions, enhancing feelings of happiness, contentment and general emotional stability. It plays a role in helping to prevent a sustained, depressed mood.

Interestingly, serotonin is also involved in regulating appetite and food intake. It helps to control feelings of satiety, or fullness and influences our cravings for certain foods. That’s why alterations in serotonin levels may lead to disruptions in appetite, contributing to conditions such as binge eating or appetite suppression. They are usually myriad other factors involved though.

Serotonin also has a profound impact on our sleep patterns as healthy serotonin levels in the daylight hours, help to promote good melatonin levels in darkness. So it plays a role in helping to regulate the circadian rhythm (our sleep-wake cycle).

Some ways to boost serotonin levels include engaging in regular exercise, exposing yourself to natural sunlight (especially in the morning), practising gratitude and acts of kindness. Nutritionally, the amino acid tryptophan found in protein-rich foods and nutrients such as B vitamins, Vitamin C, magnesium, zinc and folate are important for serotonin production. So consuming plenty of whole real foods, especially those rich in protein, will support this neurotransmitter. A good quality dark chocolate also provides us with tryptophan.

3. Dopamine

Dopamine, commonly known as the “reward” neurotransmitter, is a chemical messenger that plays a crucial role in our brain’s reward and pleasure pathways. It is involved in supporting various functions, including motivation, movement, attention and reinforcement of behaviours.

When we engage in pleasurable activities such as eating delicious food, receiving praise, or achieving a goal, dopamine is released, creating a sense of contentment and reinforcing the behaviour that led to it. This reinforcement mechanism helps motivate us to seek out pleasurable experiences and repeat rewarding behaviours. This is one reason we can end up eating way more sugar or junk than we intend to – we can get addicted to the dopamine hit it gives us.

Dopamine also plays a critical role in motivation and goal-directed behaviour. When dopamine levels are optimal, it can enhance our mood, focus, drive and determination. Additionally, dopamine contributes to movement coordination.

To increase dopamine levels, set and achieve small goals, engage in creative activities, practise mindful eating, exercise regularly and cultivate healthy social connections. Notice when you are taking part in/doing something you love. Nutritionally, amino acids from protein sources, B vitamins from a wide variety of whole, real foods and minerals such as magnesium and zinc are essential for the production of this neurotransmitter. Leafy greens vegetables are rich in magnesium so consuming plenty of vegetables is essential. Zinc is found in oysters and red meat and there is a small amount in eggs and seeds, like sunflower seeds.

4. Oxytocin

Oxytocin, often referred to as the “love hormone,” is released during social bonding, physical touch and lactation. It promotes feelings of trust, love and connection. In addition to its role in social bonding, oxytocin also has effects on stress regulation. It has been shown to reduce the activity of the body’s stress response system, helping to alleviate feelings of anxiousness and promoting a sense of calm and wellbeing. Oxytocin can also enhance resilience to stress, allowing individuals to cope more effectively with challenging situations.

To boost oxytocin production, hug loved ones, engage in meaningful conversations, practise acts of kindness and engage in activities that foster trust and emotional intimacy. Patting a pet, like a dog, has also been shown to support production of oxytocin.

5. Endorphins

Endorphins, often referred to as the body’s “natural painkillers” or “feel-good chemicals,” are fascinating neurotransmitters that play a crucial role in our experience of pleasure and pain modulation. They are part of the opioid system in the brain and are released in response to certain stimuli. They are known to produce a sense of pleasure and can create a state of temporary analgesia, reducing the perception of pain.

Endorphins are released during various activities, with exercise being a well-known trigger. When we engage in moderate to intense physical activity, such as running, dancing, or cycling, the body responds by releasing endorphins. This is often referred to as the “runner’s high” and is characterised by feelings of euphoria, reduced pain sensitivity and an overall sense of wellbeing.

Endorphins can also be released in response to stress or pain. When the body experiences stress or discomfort, endorphins are produced to help alleviate these sensations. This natural pain relief response can help us cope with challenging situations and promote a sense of resilience. Apart from pain modulation, endorphins can also have mood-enhancing effects. They contribute to a sense of happiness and can help alleviate symptoms of depression and anxiety. The release of endorphins can lead to improved mood, increased relaxation, and a general sense of optimism.

To stimulate endorphin production, engage in regular exercise, try laughter therapy or humour-based activities, listen to uplifting music, practise slow breathing exercises and indulge in activities that bring you joy.

Nutritionally, the amino acid tryptophan found in protein-rich whole real foods, B vitamins, magnesium and zinc are important for the synthesis of endorphins. Red meats, seafoods, nuts and seeds are sources of zinc, however it is becoming difficult to consume adequate amounts. Given its important role in neurotransmitter production, supplementation can be of benefit.

It’s important to note that gut health and the presence of specific gut bacteria play a crucial role in neurotransmitter production, particularly serotonin, GABA and dopamine. For more on this, read this article on food and mood.

What drives inflammation in the body?

July 25, 2023July 5, 2023 by Dr Libby Weaver

Inflammation is a term we often associate with pain, discomfort, and redness. Yet, beyond the surface-level symptoms, there’s a fascinating world at play within our body. A double-edged sword, inflammation can either be our body’s superhero, protecting us from harm, or a malevolent villain, wreaking havoc on our health.

At its core, inflammation is the body’s natural response to injury, infection or any form of cellular stress. It is a dynamic defence mechanism that mobilises an army of specialised cells and chemical messengers to affected areas in the body. This response is vital for healing wounds and fighting off harmful pathogens while maintaining tissue homeostasis. However, when the delicate balance of this immune response is disrupted, inflammation can spiral out of control, in some cases eventually leading to chronic diseases and an overall decline in wellbeing.

Various factors contribute to the activation and perpetuation of inflammation in our body beyond injury or infection. To truly understand this complex physiological process, let’s dive into the inner workings of what else drives inflammation in the body.

How we eat

When our way of eating is laden with ultra-processed foods, excessive sugar, poor quality fats and artificial compounds, it can trigger a cascade of inflammatory responses. These foods contain substances that can stimulate the release of pro-inflammatory molecules, such as cytokines, which fuel the flames of inflammation throughout the body. Eating in a way that focuses on whole real food and minimises processed foods can be a fantastic step towards lowering inflammation in the body.

How we move

Just as impactful is a lack of movement. The body is designed to move and a mostly sedentary lifestyle can exacerbate inflammation. Some physical activity acts as an anti-inflammatory agent. It enhances blood flow, stimulates the release of endorphins and reduces the production of inflammatory markers. Engaging in regular movement and exercise can have a profound impact on reducing systemic inflammation and promoting overall wellbeing.

Stress

Stress, often an unwelcome guest in our modern lives, also plays a significant role in inflammation. When adrenaline (one of our stress hormones) floods our system, it can trigger the release of inflammatory chemicals. Chronic stress can lead to a persistent state of inflammation, increasing the risk of cardiovascular diseases and metabolic disorders. Incorporating stress-management techniques like meditation, yoga or slow breathing exercises can effectively help to curb stress-induced inflammation. Often, we need to also explore our perceptions of pressure and urgency, as the way that we think and feel plays a significant role in whether our body perceives aspects of our life as a source of stress or not.

Environmental factors

Beyond lifestyle choices, environmental factors also contribute to inflammation. Air pollution, for instance, is a silent yet can initiate an inflammatory response in the lungs. Exposure to problematic levels of substances such as heavy metals, pesticides and industrial chemicals, can trigger chronic inflammation and damage cellular structures. Minimising exposure to these harmful substances through what we consume, apply to our skin and use in our household can help reduce the burden of inflammation on our body as well as in the environment.

Gut health

The composition of our gut microbiome can be another driving force behind inflammation in the body. Emerging research suggests that a problematic gut microbiome – disrupted by factors like antibiotics, stress and poor diet – can trigger chronic low-grade inflammation. When you consider that your gut health is intimately connected to your immune system and your immune system is a key player in activating inflammation, this makes sense. Consuming a diverse range of vegetables, fibre-rich foods and fermented foods can nurture a healthy gut ecosystem and foster a more harmonious relationship with our immune system.

Struggling to break bad habits? Try one of these 3 suggestions.

July 25, 2023July 5, 2023 by Dr Libby Weaver

In our daily lives, we find ourselves effortlessly falling into routines and habits. Some of these contribute to our wellbeing while others diminish it. When the detrimental habits accumulate or subtly tip the balance of our daily existence, it can begin to take a toll on our health. This might show up as lousy energy, poor sleep, niggling symptoms – or some combination of all of these. Deep down, we all know whether we harbour habits that hinder our health and happiness. And the reality is, most of us do.

Perhaps yours is an ever-increasing sugar intake, nightly imbibing a glass (or two) of wine, or mindless hours spent scrolling through social media. Each of us gravitates toward different vices and, for various reasons, breaking free from them often feels impossible. Life is demanding, change seems unbearable and the road to transformation appears daunting. Or perhaps you manage to stave them off for a short period of time before they begin to creep back in again. The thing is, even the smallest modifications can yield remarkable returns in terms of our health, energy, and overall outlook on life. Maybe you’re simply trying to change too much at once? Here are three ways to make sustainable changes to those less nourishing habits.

Try taking a break

Research reveals that a well-timed hiatus from our habits might be the key to creating lasting change. Experts suggest that four to six weeks is an ideal timeframe for a break that can truly make a difference. Considering the grand scheme of our lives, it’s such a brief period. If the thought of going without something or trying something new fills you with terror, it’s worth pausing and reflecting on what lies at the heart of that fear. Often, we evade the things we need the most. Set aside judgement and embrace curiosity as you ponder the driving force behind your emotional response. This introspection presents a remarkable opportunity for growth and self-understanding, shedding light on the motivations behind your choices and behaviours. Moreover, the insight gained from our response to the break can often be just as valuable as the break itself. I created my six week Shake Off Sugar program with this in mind.

Small steps, big change

If quitting cold turkey feels insurmountable, consider setting smaller goals that lead to a complete break. For instance, if you want to reduce your caffeine intake, gradually taper it off over a couple of weeks, so it feels less challenging. Deprivation should never be the aim when removing something from our lives, as it often leads to an unhealthy seesaw between extremes. Slow, incremental changes prove more manageable and sustainable.

Find a more nourishing replacement

Consider replacing health-detracting habits with constructive or beneficial alternatives. Let’s say you’re aiming to break the daily chocolate bar routine. Make some bliss balls to have on hand as a substitute. Craving a break from takeaways? Prepare slow-cooked meals on Sundays for the upcoming week and ensure a yummy and nourishing dinner awaits you after a long day. If a social media detox appeals, plan ahead and envision how you’ll fill that newfound time. It could involve reading a book, exploring nature on leisurely walks, prioritising restful sleep, or reconnecting with loved ones. In fact, why not gather like-minded friends who are also committed to breaking their habits and embark on this journey together? The camaraderie and support can make the experience exponentially easier.

When working to break a habit, it’s crucial to envision the rewarding outcomes you’ll achieve through this transformative shift. Improved mood, heightened energy levels, better digestion, and calmer responses are just a few examples of the benefits you might foster. Stay focused on your ‘why’ (what drove you to want to make the change) along with the anticipated benefits.

The power to change lies firmly in our own hands. I encourage you to take steps toward transforming the habits that no longer serve you sooner rather than later. Remember, slipping back into old habits is not a failure; it’s an opportunity to examine the self-talk that arises and the factors that influenced your choices in those moments. Acknowledge that every day is a fresh start, a chance to recalibrate and realign with your intentions.

This is why you need to turn into your pain instead of trying to avoid it

June 22, 2023June 20, 2023 by Dr Libby Weaver

In today’s society, there is a prevailing notion that feeling anything other than happiness or coping well with life’s challenges is inherently not acceptable. As a result, many of us strive to avoid discomfort and judge ourselves for not always being in a jolly state of mind. However, constantly trying to dampen down or push away our pain can mean we are not seeing things ‘as they are’ and as a result, stunting our potential for shifts in perception, growth and fresh choices. For it is through pain that we typically find opportunities for growth and gain valuable insights, forming a solid foundation for a meaningful life.

Consider the example of recurrent headaches. Many people approach these headaches as a mere deficiency of painkillers, without delving deeper into the underlying causes. Could it be related to our diet or unstable blood glucose levels? Do these headaches coincide with our menstrual cycle? Perhaps they are a result of poor posture after sitting at a desk for prolonged hours or the overwhelming pressure of urgent tasks. Has our breathing become shallow and rapid instead of slow and diaphragmatic?

Taking a pill to alleviate the pain might cause us to overlook the true message our body is trying to convey. Neglecting to examine these signals could lead to more significant health challenges down the road, burdening us with additional struggles. Our body does not want us to suffer; it seeks to survive and thrive. Physical pain can serve as a means of communication, conveying information that we may otherwise overlook. Emotional pain or discomfort is no different. What if this too is intended to facilitate our growth, learning and a more balanced perception of something, or of many things?

Sometimes, emotional pain feels seemingly everlasting or intermittently intense. Within this pain might lay a part of ourselves that we have yet to fully embrace and love. The feelings are often guiding us to accept aspects of ourselves that we have harshly judged or failed to acknowledge. They may also shed light on fears that manifest as stress.

Love is our innate nature, while fear is something we learn. Our journey in life involves a lot of unlearning and often a relinquishing of fears, so we can return to a place of love. Instead of waiting until our final moments, let us uncover the truth sooner, living our lives authentically rather than through the lens of our fearful and self-imposed narratives. I’m not saying any of this is easy. It usually isn’t. Yet it can be worth doing our best to consider if we are living with the belief that what occurs TO us, rather happens FOR us – in order for us to be the most evolved expression of our soul as possible.

When you turn towards your pain rather than trying your best to pretend it’s not there, you may even find it’s not as big or challenging to work through as you perceive it will be. While some life experiences are deeply painful, quite often our mind makes things much bigger and harder than they actually are. Remember that beauty and pain co-exist in every moment. It’s just that we are usually focussed on one or the other. Remember too, that you aren’t alone. Support is always available if you need a helping hand or an understanding ear.

Is a ‘victim’ mentality driving your stress? 3 ways to shift it.

July 25, 2023June 20, 2023 by Dr Libby Weaver

Are you familiar with those moments when you find yourself or someone you know caught up in a cycle of self-pity and the belief that the world owes you something? This is the all-too-common phenomenon known as a victim mentality.

You know the drill – avoiding responsibility, seeking sympathy, and expecting others to follow suit. But it doesn’t stop there. The victim also has a knack for sharing tales of hardship, hoping to elicit pity from those around them, while simultaneously viewing others as potential adversaries. And when friends or family dare to offer solutions to their problems, the victim will brush them off, sometimes with a flair for the dramatic. It’s almost as if they need that chaos to thrive. Deep down, it’s all about capturing attention and manipulating others into fulfilling perceived needs, especially when it comes to love, affection and/or approval – whether we are aware of this or not.

I know this might be uncomfortable to acknowledge, and even just reading about it can stir up some uneasy feelings. Let’s face it, none of us want to admit how we sometimes manipulate our surroundings, consciously or not, in our quest to get what we want. Perhaps you can spot the behaviours of victim mentality in others and have trouble recognising it in yourself. Recognising victim thinking in ourselves can be a challenge in itself as the predisposition to point the finger of blame outside of us can be powerful. The reality is that victim mentality is something we all typically adopt at one point or another – some simply find it harder to shift.

Beliefs, like invisible threads, weave the fabric of our behaviours. Yet, far too often, we are never taught to pause and reflect on the intricate tapestry of our thoughts. Are these beliefs we hold about the world and ourselves true? Questioning how and why we think the way we do can be challenging – especially in the instance of a victim mindset. While some individuals embrace this journey with enthusiasm, eager to unlock its wisdom, others find themselves confronting uncomfortable truths, instinctively resisting the process. It is essential to honour and respect each unique response that arises along this path of self-exploration because even our resistance can show us so much.

In sharing these insights, I offer them with utmost compassion, as these attitudes often stem from lingering pain and past hurts. If you resonate with the descriptions of a victim mindset provided, remember that your actions are often rooted in a genuine desire to alleviate pain and shield yourself from future heartache (although these motives may remain hidden, concealed by the meanings you have constructed within your mind). You are not alone in this struggle. We all grapple with our own versions of these patterns. Please offer yourself the tenderness and empathy you would extend to an upset child as you read this.

Having worked with patients for 20-plus years, those with ‘poor me’ attitudes are slowest to shift, gain insight and get well. They are so used to blaming – others and circumstances – that they struggle to take responsibility for themselves. The thing is, we cannot resolve what we face – a constant state of overwhelm, stress, dysfunction or disease – when we have a victim mentality. We have to recognise it within ourselves and begin to dismantle it before we can truly stop it from constantly detracting from our health and happiness. I encourage you to reflect on whether this mindset may be playing a role in your perpetual stress. If you feel it is, here are three considerations to help you begin to dismantle it.

1. Cultivate self-reflection

Take a reflective journey inward, allowing yourself to explore the narratives you’ve internalised about yourself and the world. Challenge these narratives by asking yourself probing questions: Are these beliefs based on actuality or distorted perceptions? What evidence do I have to support or refute these beliefs? By engaging in this introspective process, you begin to unravel the threads of victimhood and open doors to new possibilities.

2. Life happens ‘for’ you

Recognise that while external circumstances may impact your life, it is your response and attitude that ultimately shape your experiences. Consider what changes if you truly believe that life happens for you, rather than to you. Empower yourself by focusing on what you can control, such as your thoughts, actions, and choices. Focus on replacing a mindset of helplessness with one of resilience and determination. Embrace the power of taking responsibility for your own happiness and growth. By doing so, you transform from a passive victim to an active participant and creator in the life you truly want to live.

3. Rewrite your narrative

Reflect on past experiences which for someone with a victim mentality may feel like scars or battles – the result of everyone else and life being against them. Ask yourself the question “if there was a gift in this situation, what might it have been?” Try to hunt down the kernel of growth these scenarios offered you. Develop a narrative that empowers and uplifts you, highlighting your strengths and resilience. Surround yourself with a supportive network of individuals who inspire and encourage your journey towards self-empowerment. Engage in practices that foster self-care, mindfulness, and personal development. Remember, you are the author of your own story, and by embracing a new narrative, you can forge an empowered path forward.

Remember that this process can take time – months or even years, depending on how strongly the mindset is entrenched and how long it has been in the driver’s seat. You are not going to change a victim mentality overnight – please be gentle with yourself as you begin to unpick the strands of it.

And if you recognise the victim mentality in someone you love? Remind yourself that this way of thinking comes from immense internal suffering. The unfortunate truth is that the person will need to recognise this way of thinking within themselves and trying to point it out to them when they’re not ready to see it is unlikely to go well. Cultivate compassion for them while trying to avoid being caught up in their chaos as best you can.

How to have the right amount of cholesterol