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wellwonderhealth by @wellwonderhealth 19856 days ago via Instagram

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#wednesdaywisdom #humpday🐪 #wednesdaymotivation #mayaangelouquotes #wellness #positivity #health #justwhatthedoctorordered #doctorlife #drkam #wellwonder #wellwonderhealth #oldisgold #australiaFollowing on from my post yesterday about the importance of fibre for our hormones, here is another great post from @theguthealthdoctor. In Australia, less than 20% are having enough fibre in our diet. Here are some great suggestions how to add it in. #Repost @theguthealthdoctor with @get_repost・・・FIBRE. Most of us know it’s good for our gut, but do you know how much fibre you're actually getting?....According to @who , just 1 in 10 of us are getting the recommended 30g of fibre daily for adults, so this April I'm joining @davinamccall and @ryvitauk for the #30in30 challenge. I'll be sharing some of my fibre hacks throughout the month to get more of this essential nutrient into your meals and gradually work up to the 30g a day target, so keep an eye on my stories too....But first, a few fast fibre facts:🔹Fibre feeds our gut microbes, supporting our gut health and keeping us regular 💩🔹Plant-based foods are full of fibre and each group contains different types 🌿🔹It's all about diversity, so mix it up with a variety of wholegrains, veggies, fruits, legumes, nuts and seeds 🍎🌽🔹Don't go too fast! Increase your fibre intake gradually so your gut (and the microbes living in it) can adapt - keep listening to your body and increase at a pace that works for you, we’ll chat more about this on stories.....You guys know I'm pretty selective when it comes to sponsored posts - I really believe this is an important mission, as eating more fibre truly does come with a whole host of health benefits. So head over to ryvita.co.uk/fibrefit, take the quiz developed with the British Nutrition Foundation to see if you're getting enough and get ready for 1st April 💪🏼 #guthealth #Ryvita #FibreFit #ad👩🏽‍⚕️In clinic, I see the impact of hormonal problems everyday. This can range from heavy or painful periods, polycystic ovaries to breast cancer. Oestrogen (one of the key female hormones) is often found in excess in many of these conditions. 💩If you are constipated, this can make oestrogen levels higher. The bowels facilitate the safe removal of oestrogen outside the body. 🦠The gut microbiome also make help breakdown oestrogen. That includes the make up of your gut bugs, their enzymes and by products. 🍋One study found that women with very frequent (≥ 3/day) bowel movements had a 46% decreased risk of breast cancer. 🍏Adding fibre to your diet is an easy way of helping push the passage of excess oestrogen out of your body. It also helps harvest a healthy gut microbiome to break it down. So this basic adds to the growing evidence for increasing fibre in our diet. The majority of us don’t have enough fruit and vegetables, but with growing evidence on its impact on physical, mental and overall health... it’s hard not to. So pack an apple in your lunch bag... you know you want to🍏☺️What does ‘food prep’ mean to you?Food prep for some may mean preparing a high protein dense meal to support their gym programme. 🥕For me, food prepping is about having planned meals at hand for the family throughout the week. We have a habit of planning our family meals and shopping list a week in advance. It started off as something to make sure I always had food whilst working shift as a trainee doctor. But it became a saviour when I had my kids. Having something in the freezer or fridge ensured I fed myself when I was consumed with the care of my little babies 👶. 👨‍👩‍👦‍👦My aim now is to ensure we have nutritious home made meals. Being a doctor, I often talk about the benefits of healthy eating. As a working mum of 2, I find the only way I can achieve this is to plan for the week ahead and prep on weekends. That includes scheduling in take aways and frozen meals balancing healthy lifestyle with.... well having a normal life! Benefits of planning and preparing meals include;1️⃣ Less stress - having something cooked or half prepared, reduces stress and time in the week.2️⃣ reduces the chances of resorting to high processed and poor nutrient dense food. So even if you are short of time (or kids are short of patience) you don’t have to get a emergency take away3️⃣ reduces waste 4️⃣ saves shopping time - avoiding multiple shopping trips.5️⃣ makes healthy meals convenient. What are your views? Like/share!It’s World Happiness day!This is United Nations endorsed day celebrating positivity and recognising that the pursuit of happiness is a fundamental human goal. So despite or differences, we all strive for happiness. I am going to share some of the things that make me happy. What makes you happy? Make sure you spend a few minutes indulging yourself!This is a repost from @theartidote discussing the burden of not feeling enough. I find that a lot of my patients suffer from this feeling which manifests in lack of self esteem, low mood, anxiety as well as a lack of confidence to change their health trajectory. Sometimes this obstructs them losing weight, smoking or asking for help. If you think this sounds like you, here are my tips;1️⃣You are enough but you may need reminding. A daily morning mantra might help. 2️⃣Write down your positive attributes rather than your negatives3️⃣ No one is perfect. Learn to see the good in your differences. 4️⃣ practise a daily grateful diary 5️⃣speak to your doctor for further support and help. #Repost theartidote with @get_repost・・・"Beautiful things grow out of shit. Nobody ever believes that. Everyone thinks that Beethoven had his string quartets completely in his head—they somehow appeared there and formed in his head—and all he had to do was write them down and they would be manifest to the world. ⁣⁣But what I think is so interesting, and would really be a lesson that everybody should learn, is that things come out of nothing. Things evolve out of nothing. You know, the tiniest seed in the right situation turns into the most beautiful forest. And then the most promising seed in the wrong situation turns into nothing. ⁣⁣I think this would be important for people to understand, because it gives people confidence in their own lives to know that’s how things work. If you walk around with the idea that there are some people who are so gifted—they have these wonderful things in their head and you’re not one of them, you’re just sort of a normal person, you could never do anything like that—then you live a different kind of life You could have another kind of life where you could say, well, I know that things come from nothing very much, start from unpromising beginnings, and I’m an unpromising beginning, and I could start something." —Brian Eno, Here Is What Is #TodaysMantra⁣⁣artwork by @miles_artA day dedicated to celebrating women! What’s your favourite quote about empowering women? #internationalwomensday #womeneveryday #celebratelife #empoweringwomen #womenhealthy #healthywomen #teaquote #inspiringwomen #eleanorroosevelt #favouritequotes #wellwomen #wellwonder #wellwonderhealth #wellness #healthylifestyle #healtheducation #gp #doctor #gratefulfortheinspiringwomeninmylifeWhat every women needs.... Girth control... I mean Birth control! Loved this chocolate gift from a colleague. If you want to learn about the real birth control pill, click on to link in bio ⬆️The Contraceptive pill! One of the commonest Contraceptive methods, how it works and the latest advice. Follow link in bio ⬆️Mixing work with pleasure! Thanks @doctor.prachi #Repost @doctor.prachi with @get_repost・・・Research and study session with @wellwonderhealth. #skincare #holistichealth #functionalmedicine @anjalimahto @drchatterjee @doctors_kitchenTag a friend with instant connection, adventure and a lot of laughs! #friends #adventures #alotoflaughs #weekendvibes #laughteristhebestmedicine #memories #winniethepooh #wellwonder #wellwonderhealth🌿Nature & Stress🌱Spending time in nature is an effective way of reducing stress. HOW?Studies have shown spending time in the great outdoors can1️⃣ reduce anxiety2️⃣ help manage stress3️⃣ help with concentration 4️⃣ help optimise your body’s clock (circadian rhythm)5️⃣ improve sleep quality 6️⃣ improve job satisfaction and 7️⃣ it’s free!!! Working nature in to our daily busy day doesn’t have to be complicated. It can be as simple as a walk through a park at lunch, nurturing a plant or starting a gardening project!How do you get your nature dose?
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