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Wellbeing

14 ways to stay healthy & motivated when working from home

They say the body is a temple, but since most of our modern life is spent working it can be difficult to maintain a healthy, balanced lifestyle. As many of us are now making the shift to working from home, we also have the opportunity to be more flexible with how we approach this balance. 

Here are some ideas to help you stay motivated and healthy when working from home. 

1. Alignment of values

It’s been well documented that to be fulfilled by their work, people must have an understanding of the company’s strategies, mission, values, and ethics, and align them to their ideals. The product, its purpose, social and environmental impacts should all be considered. If you’re consistently unhappy with your organisation, they may not align with your personal morals.

2. Keep learning

In order to stay motivated with your career, it’s vital that you continue to learn. If your work is starting to feel stale consider enrolling in a short course or take a look for any upcoming seminars or workshops. Sometimes a fresh perspective and meeting like-minded colleagues can make all the difference. 

3. Have courageous conversations

Learning to say ‘no’ on occasion can be challenging but is imperative to protecting your health. It’s important to have courageous conversations with others when something needs to be said, but the message is complicated and sensitive. The immediate discomfort will pass, but is preferable to the accumulation of long-term effects of ignored problems being swept under the rug.

4. Take breaks

Taking scheduled breaks, where possible stepping outside for some fresh air, will help break up your day. You should also consider scheduling in regular mini-breaks and getaways will help to de-stress – having something to look forward to on the horizon is almost as fun as the holiday itself. 

5. Contributing and adding value

As conscientious employees, people want to contribute to the team (especially when they’re not physically present) and add value to the company. Try volunteering to assist on special projects – within healthy limits. A cohesive, healthy team will celebrate individual and group wins.

6. Ask for help

Sometimes work can get on top of everyone. Pulling together during more challenging times is a sign of a good workplace. Don’t be afraid to call for help when and if you need it. If the company culture is the right one for you, the team will be receptive and supportive.

7. Be understanding

Try to understand people and their real motivations when they act negatively or in an unexpected way. A little empathy can go a long way to diffusing tough situations, and protect you from internalising the negativity of the situation. It’s also important to remember that when communicating via email/chat, the tone of the conversation is very different to in-person, and therefore people can be easily misinterpreted.

8. Ergonomics

Ensure your home office set up is as ergonomic as possible. A healthy posture will help with not only physical wellbeing but can also help you feel alert, focused and confident. Consider furnishing your home office with an up-and-down, standing desk that will promote better health than sitting all day. Stash the spare yoga mat and exercise bag and stretch daily. Wear nice, but comfy clothing and supportive footwear. 

Home office with ergonomic chair, laptop, two monitors and desk.
An ergonomic home office set-up / Source: DSdezines interiors

9. Positive outlet

Finding a positive outlet for emotions is another excellent way to protect an employee at work or when dealing with work stress from home. What works for some won’t work for others. For example, some might blow off stress by going for a run, while others simply need to step out for some fresh air and sunlight. 

10. Know your limitations

When working, a good employee will want to do everything right. They’ll want to be seen as authoritative and will want to be able to do it all. Knowing one’s limitations will help them to avoid mistakes, illness, and breakdowns. 

11. Mindfulness

One should practice mindfulness and breathing. Being present, being aware of stresses on the body and focusing one’s attention on the current task is essential. Try a 5-minute lunchtime meditation to calm your mind and help focus. 

12. Healthy meal options

Keeping up a healthy amount of vitamins and nutrients is essential for overall well being. Choose healthy lunch options like fresh salads or sandwiches, and snack on high energy foods like fruits and nuts. Try mixing it up with some vegetarian options – it’ll push you to be more creative with your meals, trying things you may not have otherwise thought out. 

13. Plan the week’s diet

Even if you’re working from home, being prepared can help make life easier. Prepping weekly menus will keep you from resorting to the convenient, less healthy options because you’re hungry and unprepared.

14. Drink more water

Buy a large drink bottle for the office, and make sure it is filled up daily with fresh water. If you’re not great at remembering to hydrate while working, try setting reminders at intervals throughout the day to coach yourself toward better habits. 

Wrap up

In the end, one’s success and happiness are majorly up to them; finding what they need from what they want. Aligning their values with a company’s and choosing a workplace that gives back to their workforce, the external community, and to the planet is increasingly more critical. Having robust, best-practice strategies, like the ones above, promote wellness and can fix or mitigate many potential health risks people face from outside and within. Being kind to others and remembering that the workplace is made up of humans working together, even when using remotely, will make work and life more balanced and better for everyone.

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Wellbeing

Benefits of a home sauna

If you’re looking for ways to make your home environment warmer and inviting, how about installing a sauna? It may seem like a splurge, but you’ll find that the relaxation and enjoyment you get from your own home sauna is well worth the expense involved. If you’re tempted to start sauna shopping, here are a few things to keep in mind. 

The benefits of a sauna

Few things are more relaxing than a sauna. It can help you to steam off stress and tension so that you’ll emerge feeling lighter, healthier and ready to deal with life again. Saunas also improve circulation and skin tone and are an important tool in detoxing your body. They’re also a great sleep aid, as they relax the mind and body in preparation for a good nights rest.

In addition to these health benefits, saunas will go a long way toward keeping you warm during the cold weather months. There’s a reason why saunas are so popular in areas with long, harsh winters, such as Scandinavia. Saunas warm you up from head to toe, with deep, penetrating heat that seems to radiate all the way down into your bones.

Types of saunas

There are four main types of saunas available for purchase.

  • Dry saunas work through heating up the air (although there is no steam produced).
  • Steam saunas work thanks to water dropped onto superheated volcanic rocks, producing steam.
  • Herbal saunas work the same way as steam saunas, just with the addition of essential oils added to aid in the therapeutic process.
  • Infrared saunas heat the body instead of the air through the use of a special infrared device. Infrared saunas are also clearly the more energy-efficient types of sauna; they’ll also allow for much more time to be spent in them.

How infrared sauna technology works

An infrared sauna uses special heaters that warm only objects in its direct path. These special heaters emit infrared heat, which gently goes into the skin and raises the body temperature, causing profuse sweating. Infrared technology uses the same energy as natural sunlight, but with none of the bad ultraviolet waves.

The air inside a home sauna does not get steamy like those experienced at the gym. Instead, the air temperature retains its comfortable zone.

A sauna with two panels of infrared lights to generate heat
An infrared sauna / Source: Shutterstock

Permanent vs. portable

Infrared heaters can be either permanently installed or portable. Permanent heaters can be installed in a room of your home or in a specially built sauna outside. They need to be installed by an electrician who can handle the wiring. 

Portable infrared heaters can be relocated with you if you move. Portable heaters are also easier to install since they just need to be plugged into a standard outlet. They can range from incredibly simple with just a special heated bag that you sit in and zip up around you to small rooms that are still large enough to comfortably fit you and several friends.

Electric sauna heaters

Electric saunas have different types of heaters. The simplest saunas are the plug and play kind that simply plugs into a power point. Many saunas, however, require the services of a certified electrician. This is especially true of wet saunas, which have more intricate, complex engineering. Since a wet sauna is constantly exposed to moisture, the electric elements have to be housed in such a way that protects them from coming into contact with water. The risk of electrical shock is yet another reason why it’s crucial to hire a licensed electrician to instal a wet sauna rather than attempting to do it yourself.

Contact local electricians

Planning the sauna installation

Finding the right location for a sauna is the first step. Extremely versatile, saunas can go indoors or out, can be covered by a structure or free-standing and can even go inside an already available room in your house. Besides the location, you should consider the heat source. There are many choices, including electrical heater, wood-burning stoves, infrared heaters or gas heaters. Each one has its advantages, but the usability will ultimately determine the right one for you.

Consider also how many people will use the sauna in order to pick the right size. Is it just for home use? A smaller, two or three-person tub is perfect. Larger-capacity saunas suit individuals serving guests.

Home saunas are customisable to suit your available space / Source: Shutterstock

Sauna cost

In most cases, a sauna will cost several thousands of dollars. The cost will depend on the size since some larger models can cost up to $10,000 or so. Realise, however, that these will be yours to take with you should you decide to move, and most will last for many years. The benefits they offer for your health and mental state are often worth the cost.

Once you have it in place, you still have to maintain it. That can cost you some money over time. The cost of maintaining it is generally very inexpensive, but you’ll also need it serviced each year to keep it in good working order. Only you can determine if these costs are worthwhile.

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Wellbeing

What does a personal trainer do?

Personal trainers were once exclusively hired by celebrities, but with increasing health awareness and the wider availability of personal trainers in modern society, more people have started to hire professional help to get in shape. Personal trainers help you improve in reaching your goal body weight, muscle definition and tone, as well as heart health (cardio). They also help you to build more confidence and self-esteem through personalised exercises.

When it comes to choosing your personal fitness program, you need to ask yourself if it actually benefits you or if it is merely a quick-fix for short-term benefits. Here, David from Elite Health & Strength shares his advice on finding the right fitness program for you – that will help improve your overall fitness and wellness.

What does a good personal trainer do?

Good personal trainers not only help you with short-term fitness goals, but also with long-term health. They understand what you need, adapt to individual clients’ needs and cater to differing learning styles seamlessly. Their ability to manipulate variables, and to balance between short-term gains and the long-term outcome can’t be underestimated. They are attentive, educational and technical, but in a personable way to make fitness fun. They also empower clients and provide constructive criticism when necessary. All of these traits result in clients feeling ready to take on any challenges.

Source: Alltone Fitness

The key benefits of hiring a personal trainer

Foster confidence and commitment

To live a happy and healthy life is more easily said than done. Some key ways in doing so are to believe in yourself, be confident and have self-esteem. Studies show that your body weight and strength levels are positively correlated with confidence and self-esteem. The goal in training should not be to weigh ‘x’ kilograms, but to adjust variables in training accordingly. This will instil a little bit more confidence every week and inspire you to keep moving forward. It’s not an easy job to adjust variables based on individual body conditions and fitness goals. Only experienced personal trainers are able to do it.

Know how your body moves

A good personal trainer educates you on how your body moves. When clients understand the best way of doing certain movements, they’re more likely to trial different ways of solving problems and treating tight or sore muscles with care. There are always better ways of doing things. Experienced personal trainers care to elaborate, and you can get a better understanding of how and why some exercises are imperative in improving postures and other daily living activities than others.

Be mentally stronger

Accountability, integrity and adaptability – these are all important characteristics to have for achieving not only fitness goals, but also goals in life. Personal trainers help you to further strengthen these abilities to yield the best results in the long run. They remind you of these traits that will set the foundation for a joyous and meaningful life, so have these in mind at every training session.

Source: Timo Topp

Walk the talk

Good personal trainers are familiar with all the movements they teach you. They have probably been doing the same routines in their own fitness plan. When you are trapped underneath a fully-loaded squat bar, they can totally relate to how you feel. The same thing might have just happened to them a few hours ago. A good personal trainer would have taught you what to take on board from their own personal experiences.

Train with the training partners

Sharing knowledge is common among fitness groups. Injuries can happen and when someone with the same experience is willing to share and pass on knowledge to prevent it, it brings the community together. It is also a piece of valuable information – you are more informed and you know whether to book in an allied health professional, such as an osteopath, physiotherapist or myotherapist. Being armed with knowledge allows you to make better decisions.

How to hire a personal trainer

Here are a few tips for hiring a well-suited personal trainer. Firstly, know exactly what you want from the personal trainer. If your goal is to build confidence, it’s hard to put a price on that.

Price, looks and location are all important factors, but the most important thing is to find someone you trust. Once you have faith and the right training mate, you will be unstoppable.

Training with like-minded people is a great way to get stronger and overcome challenges by learning and teaching new skills. Learning the correct technique for exercises will keep you injury-free and put a smile on your face in the process!

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Wellbeing

Chiro vs physio: What’s the difference?

When you’re experiencing back pain or pain in other areas of the body, the need for relief is pressing. Knowing the difference between physio and chiro practices will help you  to decide which profession to see in times of need. Which one can take better care of your health for the time being? Or which is more appropriate for long-term care?

Contact local experts

There are several overlaps between these two professions as both can treat many of the same conditions. The goal is the same; to help you with resolving your problem and improving your wellbeing. Although each will treat the same condition they will treat the issue in different ways. Physiotherapists and chiropractors have their fundamental differences and but have each completed relevant accredited courses.

Source: Silky Oak Chiropractic

What does a physiotherapist do?

  • Diagnosis, management and prevention of movement disorders
  • Pain focused. Known for treating sports injuries, body pain and posture issues
  • Take into account the patient’s individual needs
  • Commonly used techniques: soft tissue, taping, ice, needling and ultrasound
  • Soft tissue, joint and muscular problems. Focus on improving physical functions
  • Biomechanical analysis of specific movements and Ergonomic assessments

What does a chiropractor do?

  • Diagnosis, correction and prevention of disorders of your skeletal, muscular and nervous system
  • Known for treating spinal and neck conditions. Unlike physiotherapists, chiropractors put a strong emphasis on the proper functioning relationship between the nervous system, the spine and other joints.
  • Many chiropractors are focused on biomechanics and optimising the relationship between joints, muscle, tendons and ligaments
  • Can treat multiple problems that may be influencing one another.
  • More lifestyle focused and may suggest modifications to daily activities.

Peter Luan, an experienced practitioner at Fort healthcare, provided the following case study to show the overlaps between a physio and a chiro. The clinic takes multiple approaches when it comes to treating specific conditions, and takes time to educate patients about the treatment.

“The patient is an elite basketball player. He is experiencing lower back pain and pain that radiates down the leg and possibly into the foot and toes. He is concerned about his lower back pain might stop him from playing professional basketball.”

“He was previously diagnosed with sciatica. After the assessment, we still saw symptoms of sciatica as the patient had not fully recovered from his surgery.”

“We put him on a strengthening regime that focuses on activating his core and glute muscle. After a month, he was able to play a game at full intensity.”

Source: Lombard Chiropractic

From the case study above, we see that physios and chiros both take the biomechanical analysis of your body conditions before providing you with a customised exercise prescription. In this scenario, physio care proves to be helpful for post-surgery recovery and seems more favourable. However, there is no single universal answer.

Contact local physiotherapists

What are the other things to consider?

  • Location: some clinic locations are more convenient than others. They benefit those who just want to go to a clinic nearby for a quick after work treatment.
  • Specialisation: Some practitioners have a track record of dealing with specific injuries, such as sports injuries and post-surgery care. Check the practitioners’ profile and reviews before you book the appointment.
  • Booking: Online booking/Phone booking. A well-organised schedule ensures that no time of yours goes to waste and the practitioners treat your pain promptly.
  • Health insurance cover: The first-time consultation fee is $70 – $100. Some clinics are well-connected with the private health insurances and can reimburse you the money on the spot.
  • Qualifications: Most practitioners should have a Bachelor Degree or above. When they are a member of Australian physiotherapy association, it’s a plus. It means they’re probably actively engaged in the community and family with the latest practices.
  • Staff available: Check to see the type of staff that are available. Clinics with multiple professions under the same roof have more experiences dealing with different conditions. A chiro rather than a physio might better treat a condition. Sometimes multiple therapies are recommended to manage the condition for a sustainable recovery.
  • Programs: Check out the programs and the practitioners’ background. Some programs are more targeted towards your problem than the others.
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Wellbeing

Health benefits of a soundproof & quiet home

Studies have shown consistently that stress levels can cause health problems. Noise is one of the biggest factors which contributes to increased stress levels. We live in a busy and hectic life in which silence has become a rare thing. If you are subjected to such high noise levels regularly, then soundproofing your home is a good idea. It can reduce your stress levels and help you to lead a healthier life. Keep reading to learn about the key health benefits of living in a quiet home.

Stress reduction

One of the biggest health benefits of living in a quiet home is it helps to reduce your stress levels. If you live in a noisy house, you can be subjected to high levels of stress, without you even realizing it. Noise increases the stress hormones in your body.  If left ignored, it can lead to chronic stress and cause health problems like hypertension, hearing impairment and cardiovascular diseases. A soundproof home which is noiseless will help you to relax and communicate better with the family members. Reduced stress levels can also cause significant improvements in your body’s immunity levels.

Better brain functioning

Your brain is bombarded with numerous stimuli every day. You come across many visuals, sounds, and other forms of stimuli which are processed by your brain. The greater the number of stimuli, the lesser time your brain has to recover. Your brain can recover effectively in a quiet environment. You will be amazed to know that experiencing just 2 hours of silence every single day can create new hippocampus cells. These cells are core to regulating your motivation levels, emotion, learning and memory.

In addition to helping your brain to recover and function better, silence can help you focus better and improve your problem-solving and decision-making skills. People are also known to be more productive in silent settings compared to loud and noisy places.

Sound sleep

Lack of sound sleep is becoming a significant problem in today’s world. Common sleeping disorders such as insomnia and are triggered by stress which is a direct result of a highly hectic and busy lifestyle.

Insomnia can cause other health disorders and can reduce your ability to complete your daily duties effectively. You can overcome insomnia by spending some time daily in a quiet setting. You can use techniques like mindfulness and meditation in a calm environment, which will reduce your fatigue and help you get sound sleep. You should spend at least 30 minutes of downtime in a noise-free environment before going to sleep. Also, adding noiseless bed frames and having a soundproof room can considerably reduce your stress levels and ensure that you get a sound and peaceful sleep.

Improved creativity

Living in a less noisy and peaceful home can lead to improved creativity and enhanced self-awareness. When the noise reduces, the stress levels automatically go down. When high-stress levels do not plague you, your mind can express its creativity to the fullest. You can come up with new and more innovative solutions which were otherwise not possible in a loud and noisy environment. You can also work on executing those ideas while working in a quiet setting.

In addition to increasing your creative juices, a soundproof home can also make you more aware and appreciative of your surroundings. Becoming more open and receptive to self-reflections can bring about a positive change in your lifestyle.

Reduction in headaches & migraines

A noisy environment is linked to triggering consistent headaches and migraines. While some people may experience short-term headaches, which can disappear after some time, others may experience more pesky headaches. A headache or migraine, which is long-lasting, is very irritating and it can be symptoms of other health disorders. Headaches and migraines are generally caused by stress. Stress levels are higher in a noisy house as noise stimulates the body’s stress signals. Taking regular medication for such headaches and migraines can also have other side-effects. Living in a noise-free professionally soundproofed home can reduce stress levels and reduce future headaches. Even in case of the occasional headache, you will notice that you won’t need medication to treat it and it will disappear on its own.

Prevents cardiovascular diseases

When you live in a soundproof home, you experience greater peace. This can lead to regulation and maintenance of your blood pressure, heart rate, and respiration rate and ensure that they are maintained at healthy levels. Living in a less noisy home is known to be better for stress control. You will experience lower stress levels in such an environment. It will also reduce harmful habits like uncontrolled and unhealthy binge eating, smoking, drinking, and a sedentary lifestyle. When you start controlling your unhealthy habits, you can improve and maintain a much healthier lifestyle. Reduced stress and less noise are crucial for a healthy heart.

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Cleaning

5 reasons cleanliness can affect workplace productivity

The employees are the most important component of any company. Luckily, there are various ways to make a positive impact on your employees’ lives and boost their productivity. This includes maintaining a clean workplace. Mind you, 89% of Australians believe that a restroom’s condition indicates how a company values its workforce.

If you’re not convinced of the connection between cleanliness and productivity, read on.

1. Reduces overwhelm

A cluttered desk can make an employee feel overwhelmed with tasks even if they are ahead of schedule. On the other hand, a clean and organized desk allows an employee to feel that they are under control. As a result they are inspired get their work done.

That said, you can boost your employees’ productivity by encouraging them to clean their work desk. Here’s some ideas of ways to keep things tidy around the office:

  1. Make a “No Eating on Your Desk” policy
  2. Host a work desk decluttering hour
  3. Have designated waste bins and recycling bins
  4. Organize a “Clear Desk” challenge
  5. Go paperless!

Surprisingly, a clean and organized workspace can boost an employee’s mood, and it can affect his productivity in a profound way. So think of encouraging your employees to clean your desk as one way to make them contribute to your company’s success.

2. Drives determination

In a study conducted by Jeffrey Campbell, Ph.D., chair of facilities management program at Brigham Young University, it was revealed that cleanliness has a direct impact on a student’s ability to learn.

As for the case of employees, clutter can heighten their levels of stress. And when they are stressed, they are less likely to focus at work. They are not determined to do their jobs, which means that it can negatively affect their productivity. On the other hand, a clean workplace drives your employees’ determination to work.

Maid Sailors, an Office Cleaning Service NYC, says that ensuring the cleanliness of your office creates a positive first impression and improves employee morale and work ethic. And when your employees are determined, the more productive they can be.

3. Improves health

Cleanliness is connected to hygiene. Therefore, a clean workplace promotes good health among employees. That’s because you prevent germs and illnesses from propagating in the workplace.

According to a 2014 study, bacteria found in office doorknobs and tabletops spread to 40% – 60% of employees within 2 – 4 hours. This can lead to employees getting sick often and an increase in absenteeism, and this could be detrimental to the company. That’s because it can also affect the company’s bottom line.

Here’s the thing: An absent employee cannot fulfil his work. More so if he needs to meet a deadline.

Absenteeism can impede an employee’s ability to complete projects, which can ripple to other people in the department. The rest will be unable to begin their work because the project is still incomplete somewhere along the line.

4. Maintains focus

Pixie, an iPhone location app, released a survey revealing that a person spends an average of 5 minutes and 20 seconds looking for misplaced items. And if you think that this is just a simple matter, think again.

A lot of opportunities were missed, and money was spent because of lost items:

  • 60% of the respondents got late for work and school
  • 49% have missed an appointment or meeting
  • 22% missed their plane, bus, or train
  • 67% spend about $50 per year to buy replacements

On the other hand, an organized work area allows an employee to reach the tools that he needs to use with ease. Thus, it helps maintain his focus at work. This can result in an increase in productivity.

5. Maximizes work time

We have already established that clutter is a major productivity killer. That’s because it causes distraction to you and to other people in the office.

That said, it is important to keep your desk clean and clutter-free to maintain your focus. Doing so will also prevent you from rummaging through your belongings just to get things done.

Remember, a person spends an average of 5 minutes looking for lost items. When your desk is organized, you get to save these precious minutes and spend it on fulfilling your task instead. This allows for better results to take place.

As Shawn Mike, a web developer and copywriter puts it, “When your working area is organized, less time will be spent on hunting for a crucial document and more time will be spent on performing the tasks that matter.”

Wrap up

Having a clean and hygienic workplace is one way to make a positive impact on the productivity, health, safety, and satisfaction of your employees.

For one, it prevents them from getting overwhelmed with the tasks that they need to do. This can drive their determination to tackle their work and get things done.

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Wellbeing

What is naturopathy?

It seems that every few months we are faced with another confusing term in the healthcare world. We are promised that this new term is going to revolutionise the way we live our lives, our bodies, our health, and our entire wellbeing. It can be confusing, but once you break these terms down and look into what they are, and what they involve, you can easily determine whether or not this is an option for you.

The latest term that you might have heard is something called ‘naturopathy.’ If you’re confused by what naturopathy is, then this guide is going to answer all your questions.

Source: Natural Harmony Traditional Chinese Medicine

What is naturopathy?

Naturopathy is a form of medicine that makes use of natural healing methods, such as herbs, exercise, diet, nutrition, massage, and acupuncture, to encourage the body to turn negatives into positives and actually heal itself from within. This means that you can avoid using harsh medications in certain situations, and keep everything as natural as possible.

This medicinal method has been around for the last couple of centuries, and actually originated in Germany. The difference between individual methods and naturopathy as a whole is that it makes use of both nature and modern science, to heal the body in the most non-invasive, and natural way possible.

For many people, keeping everything natural is a must. Not everyone looks for a prescription when an illness kicks in, and not everyone reaches for the painkillers when an ache or pain arises. Of course, there are some situations where only medications should be considered and for that reason, we need to give a warning about naturopathy before we get into any more detail. Before you try naturopathy, always consult your doctor. If you are taking any current medications, or you have any medical issues, this is even more important.

Okay, warning over, let’s talk in more detail about what naturopathy is, what it does, and how it is used.

What’s the idea behind naturopathy?

Naturopathy focuses on the person as an entire whole, not just on the particular malady or illness they are suffering from. For instance, if you’re getting headaches a lot (obviously check these out with your doctor first), then conventional medicine would focus on fixing the headaches only. On the other hand, naturopathy focuses on the person entirely, their mind, their body, their soul, and their spirit. The idea is that by fixing problems in the entire body, you can get to the root of the matter at hand.

A doctor who specialises in naturopathy will take his or her time getting to the root of the matter, so don’t be surprised if you’re not only asked questions, but you go through a total examination; full of questions about every part of your body and lifestyle. You might even have a few blood tests done. This isn’t a regular appointment, the type you might be used to at your doctor’s office, and will take considerably longer.

Once everything has been identified, a naturopathy plan is put into place, that will cover several different aspects of your life and health. You are given a lifestyle plan, e.g. how much sleep you need, how to lower your stress levels, an exercise schedule, and you will receive detailed instructions on what you should be eating. The idea is that by focusing on your entire being, you can improve your wellbeing from within. You cannot fight illness and problems while running on empty, and by boosting your overall immunity and strength, you have a better chance of solving the problem.

In addition to this, you may be advised to have holistic therapies as part of your plan. These can include homeopathy, herbal remedies, massage, sensory touch, acupressure or acupuncture, to name just a few. Your program will be comprehensive.

The professionals who practice naturopathy include:

  • Naturopathic doctors or physicians: These are the highest level of naturopathy professionals. You may also find naturopaths in doctor’s surgeries and hospitals, who have trained in naturopathy as a side specialism as part of their regular practice
  • Traditional naturopathic practitioners: There is generally little regulation of these types of practitioners, so it’s vital to be diligent before opting for a traditional type of naturopath
Source: Sarah Jane Cleland

Common naturopathic practices

We’ve already covered a few examples of the practices that are included in the naturopathic umbrella, but let’s go into a bit more detail, to help with overall understanding. The main practices include:

Diet and lifestyle adjustments 

This can include looking at the amount of sugar or salt in someone’s diet, the types of foods they’re eating, the amount of fat, and advising as a result, e.g. less fat, fewer carbs, etc. This can also be a detox, but this should be done with caution as certain detoxes can be dangerous for certain people, e.g. those with underlying conditions. Lifestyle changes can be about at the amount of sleep someone is getting, advice to stop smoking, reduce alcohol consumption, and cutting down on stress, via relaxation techniques. It can also be linked to exercise. This part of naturopathy is generally successful because any changes to lifestyle or diet are positive.

Vitamins and supplements

Always check with your doctor before taking any supplements, due to interactions with medications already being taken. The various supplements could be vitamins, minerals, or specialist men’s or women’s probiotics, which have been shown to be useful in gut health and immune function.

Herbal remedies 

Various herbs can be added into diet and lifestyle, but it entirely depends on the herb and the person as to whether they are super effective or not.

Homeopathy remedies 

This alternative method has been used over the years in various conditions, but there is a distinct lack of evidence into whether it works in the mainstream. In naturopathy, however, homeopathy is often used in conjunction with other methods.

Spinal adjustments and manipulation 

A little like chiropractic methods, adjustments to the various parts of the spine can be effective for reducing chronic pain conditions, and can also be useful with those who have regular lower back pain or neck pain.

Acupuncture 

Often used on various conditions, especially for pain issues and for regular nausea, acupuncture is used in naturopathy, alongside other methods, including acupressure, which doesn’t involve needles, and instead requires pressure on certain points of the body.

All these methods are used in conjunction with general lifestyle advice and wellness, to treat the mind, body, soul, and spirit as a whole.

Does naturopathy work?

This is the crux of the matter. Many people are skeptical of whether naturopathy actually works because unlike conventional medicine, it is difficult to measure. Perhaps the jury will always be out, but there have been many studies, which have suggested that naturopathy is useful in a variety of conditions. The most common conditions which naturopathy is used for include:

  • Headaches, with some suggestions that naturopathy may help with migraines
  • Allergy problems
  • Chronic pain conditions
  • Gut health and digestive issues – often suggested being used alongside high-quality probiotic supplements, or by upping the amount of probiotic content in your diet
  • Fertility problems in both men and women
  • Chronic fatigue syndrome
  • Weight issues, especially those who are obese
  • Problems with hormonal imbalances. A study showed that naturopathy might help with menopausal symptoms
  • Studies have shown that naturopathy may, in some cases, help with the side effects of chemotherapy

Research carried out in 2008 suggested that naturopathic care may be useful in treating lower back pain, while also being a low-cost option for healthcare providers in general. The problem is that many people choose to go to traditional naturopaths, rather than licensed ones, so you can never be too sure of the effectiveness, or indeed, the safety.

This has led many authorities to conduct studies and give warnings to the public about who they opt to see for their naturopathic requirements. Despite that, studies are always ongoing into how effective and useful naturopathy is, showing some very encouraging results towards the positive.

How to find an accredited & professional naturopath

To receive the best possible care, you need to ensure that the professional you choose is not only trained to the highest standards but also that they are registered with the correct bodies.

We mentioned earlier that naturopaths are either trained, i.e. they have received a degree in naturopathic medicine, or they are traditional. Some traditional naturopaths are trained, but many aren’t. The best way to find someone who knows exactly what they are doing, due to the necessary experience and qualifications, is to do your research and check that they are not only qualified, but how long they have been practising, and what bodies they are registered with.

If you want to take some of the guesswork out of choosing a great business, why not use Oneflare to find and connect with some of the best local practitioners in your area.

Warnings related to naturopathy

There are some situations in which naturopathy may not be useful, and in which it may actually be damaging. As we mentioned before, talking to your doctor before consulting with a naturopath is vital. The following are situations in which you should heed warnings:

  • Medication interactions – If you are taking regular medications, certain supplements, such as vitamins and herbs, may interact with those medications and cause them to either not work correctly, or become dangerous.
  • One method of naturopathy is to use manipulative adjustments on your spine by applying pressure. This is fine for most people, but can on rare occasions cause damage to the discs in your spine, bones, arteries, or nerves.
  • Certain nutritional diets, such as detoxing, can mean that you are not receiving the vital nutrients your body needs. Some people can deal with this for very short periods of time, but if you have any underlying conditions, e.g. diabetes, then you could be putting yourself in danger.

Many scientists and researchers remain tentative about whether naturopathy is effective or not, as many studies are not completely conclusive.

What we do know is that the individual methods themselves all have advantages and disadvantages. It is only through a very thorough treatment plan, and history taking/examination, can these be weighed up against the possible downsides or interactions.

Wrap up

Perhaps the thing to take away from learning about naturopathy is that it really teaches us to look after ourselves as a whole. Illness is never just about one particular part of the body because our bodies are complete, they are whole. By looking after your body, i.e. diet, stress, and lifestyle issues, then you can often cut your chances of certain illnesses from the get-go.

This is what naturopathy teaches us. The methods which are used in naturopathic plans are somewhat contentious for some professionals, but massage has many benefits, as does acupressure and acupuncture. Perhaps it’s about learning which one works for you, and incorporating it into your lifestyle overall.

The single thing to take away is that you should always consult your doctor before opting for anything new, and you should always choose an accredited, licensed, or qualified naturopath, rather than those who may or may not have any formal training or experience in treating patients before.