3 natural ways to boost your energy levels!
Plus the NHS plan to avoid an anti-depressant crisis and why you should be terrified by the Western Diet!
Welcome to this week’s edition of The Herbalution, our weekly newsletter dedicated to empowering you with the latest insights, research and tips for achieving optimal well-being 🔥
Our mission is to nurture your mind 🧠, body 💪🏽, and spirit as we navigate the ever-evolving landscape of health and wellness together 👫
In this issue, we'll explore natural ways to boost your energy ⚡️, the NHS plans to avoid an anti-depressant crisis and why you should be scared about your Western diet!
BOOST YOUR ENERGY NATURALLY ⚡️
Imagine this scenario 🤔
It's 3 p.m, and you're seeking an energy boost to carry you through the remainder of the day 🕒
You know the vending machines snacks 🍫 or a third cup of coffee ☕️ may not be the wisest choice (cue the sugar/caffeine spike and subsequent crash!), but desperation can lead to less-than-ideal decisions, right? 😔
Before we reveal 3 natural approaches to boost your energy levels, you need to make sure your health pillars are in check ✅
>7 hours of sleep 🛌
Daily movement including cardiovascular activity and/or strength training 🏃🏽♂️
Consuming meals with an energy-enhancing mix of proteins, fruits, vegetables, whole grains, and healthy fats 🍛
Once the above are in order, then you can use the 3 tips below to boost your now improved energy levels even more 📈
NHS 🇬🇧 PLANS TO AVOID USA 🇺🇸 STYLE HEALTH CRISIS
With the objective of preventing an anti-depressant addiction crisis like the opioid crisis in the US, GPs are being encouraged to discontinue repeat prescriptions for patients who have become reliant on certain medications 🤔
The new approach calls for GPs to embrace social prescribing: directing patients to engage in activities such as art 🖼️ music 🎶 or gardening 👩🌾 classes instead of prescribing strong painkillers or antidepressants 💊
In addition, the NHS plans to establish support groups and clinics to aid individuals in discontinuing prescription drugs and managing withdrawal symptoms like insomnia 🛏️
Recent statistics reveal that 8.4 million adults in England were prescribed anti-depressants in the past year, a significant 8% increase since 2019 📈
Approximately 65% of users have been taking them for more than a year, with 23% of women and 12% of men on antidepressants. The guidance emphasises the potential benefits of alternative treatments and services such as social prescribing, health coaching, peer support, patient education, psychotherapy, musculoskeletal clinics, mental health services, pain clinics, and sleep services for a person-centred approach to care ✅
Moreover, a review of research discovered that exercise 🏃🏽♂️ is more effective than anti-depressants in managing depression. This finding further underscores the importance of exploring alternative methods for promoting mental and physical health.
PITFALLS OF THE WESTERN DIET 🍔
Our modern lifestyles often lead to poor dietary choices, which can have a profound impact on our overall health 📉
I mean, we all know this by know 🫤
However there’s some hidden dangers I think you should know because when addressed, they can make a massive change to your wellbeing!
1. Low Fibre Intake: A Recipe for Digestive Discomfort
The Western diet is notoriously low in fibre, which is essential for maintaining a healthy digestive system. The lack of fibre can lead to constipation, bloating, and even increase the risk of developing chronic conditions like irritable bowel syndrome (IBS) and diverticular disease. To boost your fibre intake, consider incorporating more whole grains, fruits, vegetables, legumes, and nuts into your daily meals 🥗
2. Protein Deficiency: Compromising Muscle Mass and Immunity
Protein plays a crucial role in building and maintaining muscle mass 💪🏽 as well as supporting a robust immune system. The Western diet often lacks adequate protein, especially from high-quality sources, leading to potential muscle loss, fatigue, and weakened immunity. Aim to include a variety of protein-rich foods, such as lean meats, fish, eggs, dairy products, and plant-based options like beans, lentils, and tofu, to ensure you're meeting your daily protein requirements.
3. Omega-3 Imbalance: Ignoring the Importance of Healthy Fats
Omega-3 fatty acids are essential for maintaining a healthy heart, brain function, and reducing inflammation. However, the Western diet is typically high in omega-6 fatty acids (found in vegetable oils and processed foods) and low in omega-3s (found in fatty fish, flaxseeds, and walnuts), leading to an imbalanced ratio that can contribute to chronic inflammation and increased risk of cardiovascular disease. Strive to incorporate more omega-3-rich foods into your diet, and consider cutting back on processed foods and refined vegetable oils.
The Path to a Healthier Lifestyle
To counteract the pitfalls of the Western diet, it's essential to make mindful choices and prioritise a balanced, nutrient-rich diet. Focus on consuming whole foods, rich in fibre, protein, and healthy fats, and minimize processed and refined products. By making these small but significant changes, you can improve your overall health, boost your energy levels, and enjoy a more vibrant and fulfilling life. Stay tuned for more tips and insights on how to nourish your body and mind in our upcoming newsletters!
As we wrap up this edition The Herbalution, we hope that you've gained some practical tips to enhance your journey towards optimal health 👍🏾
Remember, every small step towards healthier habits makes a significant difference in the long run 📈
Until our next newsletter, take good care of yourself and remember: your health is your wealth!
Dr Haris 👨🏽⚕️