If you don’t have depression, or burnout…but just are not feeling ‘yourself’, then you could be in a funk! To be honest, I have felt like I have been in a funk in and out this year. I have wondered if it is an energetic funk, in terms of planetary alignments/retrogrades/lunar activity. I have wondered if it is numerology based given the year we have entered into. (1.22) I chat about what a funk is vs burnout or depression (2.44) What does a ‘funk’ look like for me? It varies from point to point at different times and may not be ALL at the same time! I may oscillate between them, or be more at odds with a particular point at any one time; Feeling lost, displaced almostLow motivationFeeling of ‘drudgery’ and ‘same old’ again and again‘Can’t be bothered’ feeling in particular aspects or many at the same time!The need for ‘escapism’, more fun and joy to shake things up!A real desire for a change, holiday, break…yet also feeling so swamped with life that I need to keep powering through until that holiday comes (though a break is excellent motivation for me to keep cracking!)In non-commitment windows of time, I just want to BE…I feel the real need to decompress on my own, not see anyone or do anything despite needing to see them or feeling the pull of obligation to do so…Feels flat but not specific to a reason (weather dependent definitely! Less common when it is sunny OR rainy; cloudy days without sun or rain make me feel this more)   (6.31) Yet, no matter what the ROOT cause or reason is, when I have felt particularly ‘stuck’ or perturbed or ‘funky’, I lean into tried and trusted measures to help ‘shift’ underlying stagnation or energy…because it is all well and good to recognize that we are IN a funk, but to DO something about it is where the REAL POWER lies! (7.45) So, what do I do about it? First I check in and introspect as to what is it possibly telling me?; +boredom? +Misalignment in a particular aspect? + Not listening to my soul? + Pushing myself too hard?   Then, I love to then look into what could it be a result of; Nutrition? (too much processed foods, takeway?)Hormones? (where am I in my cycle?)Caffeine? (am I adrenally pushing myself by being ‘ON’ and it is making me wired, stretching my nervous system)Exercise? (not moving my body enough? Prana ALWAYS helps me with energy and feeling clarity in my mind…yet, I need to energy to do it!)Not doing enough GROUNDING practices (mindfulness, meditation, baths, self-massage, getting a massage, journaling, reading a book)Over committing to activities and schedules? Saying YES when I should say NOMy habitual ‘people pleasing’ tendencies?Is it being too bogged down with the ‘seriousness’ of life? (ALL man-made and self-inflicted!...not enough FUN or JOY?)Is it too much of SWEATING THE SMALL STUFF? Not having a perspective beyond ‘what is’?Is it being indoors too much vs being in the sunshine and nature? Not being around water enough?Not spending enough time with loved ones? I ALWAYS find that spending time and laughing with family & friends (as long as it isn’t every day i.e. too much!), that sparks me into ‘life’ again!Is my house too messy? A clean space gives me STRUCTURE and order and I THIRVE with that!Do I not have enough help? I definitely have trouble asking for help, sometimes because I think it is easier on my own! Also, it can feel like ‘too much work’ organizing it…and others, it feels like am I worth the financial cost of it? (worthiness undertones!)(20.30) I chat about what I do to help lift me OUT of a funk   I hope you take some pearls of wisdom out of this episode and that it can bring some clarity and perspective into your life and what you may be going through.   xx Namita

EPISODE 37 is a beautiful GUIDED MEDITATION centred on the practice of SELF-LOVE. The full video episode is on our YouTube Channel. I would invite you to sit or lie down where you are comfortable, or do this as a WALKING MEDITATION. Delve deep into the practice as you watch and feel your heart space open. Self-Love is a key to feeling empowered and strong. It is a practice that I lean into often. Enjoy xx

This is the final part of the series and we go through;   (3.31) What are NATURAL SUPPLEMENTS that are available for ANXIETY and DEPRESSION over-the-counter & considerations to make?     (11.09) BEING KIND to yourself throughout the process   (17.49) Write a COMMITMENT STATEMENT to yourself   (20.25) What are some STRATEGIES to use ALSO whilst using WESTERN TREATMENTS?   (37.50) What is MATRESCENCE and this IDENTITY SHIFT?   (41.56) SUMMARY of MEDICATION as a possible PIECE in your jigsaw of RECOVERY   This series was designed to answer common questions and queries about this arm of treatment and I hope it SHINES THE LIGHT on it to give CLARITY.   Clear communication and information for me is the definition of HEALTH LITERACY and I hope that this series has provided that to you in the aspect of medications in the capacity that is available over a podcast vs one-to-one specific guidance!   Remember your pharmacist and doctor have a wealth of information between them; so never hesitate to ask ANY questions.   I hope you have gained so much from this series...   Hop onto www.wholeistichealingco.com for more resources and information!   xx Namita

SHOW NOTES Part 2 of 3 on MEDICATIONS for PERINATAL MENTAL HEALTH is all about; (4.17) What are the considerations of PREGNANCY and BREASTFEEDING with medications? (11.58) Although a separate topic, what are the implications of medications for HG (hyperemesis gravidarum whilst pregnant? (17.31) What are possible SIDE EFFECTS of each class of medication? (21.34) What is the side effects are causing a problem? (25.53) What are possible DRUG INTERACTIONS with medications for PNDA? (30.16) The impact of ALCOHOL with medication and the INTERPLAY (35.09) What are some possible FOOD INTERACTIONS? (36.20) What happens if medications DON’T work? (38.46) What happens when WEANING OFF medication (upon doctor’s advice & consultation only) Dive in and learn ALL about these aspects of medication if you are beginning medication or wondering HOW it fits into the scheme of treatment for PERINATAL anxiety and depression.

EPISODE 34: MEDICATION FOR POSTNATAL DEPRESSION AND PNDA PART 1 of 3 This is PART 1 of a 3-part series all on MEDICATION in the perinatal period. This episode contains; (11.34) MY story and my WHY; lots of statistics that will blow your mind (32.29) WHAT treatment is available for PND and PNDA? (34.36) WHO should you see to obtain treatment? (36.44) WHAT medications exist for PND and PNDA and HOW do they work? (42.56) What factors are considered when choosing a medication? (46.38) What are some MYTHS around medications? (54.12) What should you watch out for or consider when beginning a new medication? (57.35) What are REALISTIC time frames of medications working? (1.00) How LONG do you need to remain on medication for? (1.01) What should you consider in regards to the safe use of medicines? (1.03) What if the medication does not work for you? (1.07) What if I need medication or your partner needs medication? (1.10) What can you say if your family or friends ask if you are on medication?   (1.13) What can you say if you feel judgement or stigma from others for taking medication?   (25.48) I am passionate because of the following statistics; 1 in 5 women have PNDA1 in 7 women have PND1 in 10 men have PND, all of which equate to 100,000 families each year in Australia; not even factoring the pandemic impact75% of affected women DON’T seek help UNTIL they reach CRISIS point20% have suicidal thoughts or acts of self-harmSuicide is one of the LEADING causes of maternal death in the first 12 months postpartum in Australia…with 1 in 4 calls to PANDA having suicidal thoughts50 % of mothers are NOT diagnosed by a HCP (ppd.org) (with 63% of PANDA callers not have informed their health care provider)1 in 5 were diagnosed with depression for the FIRST time in this PERINATAL PERIOD! Which to me means, that 1 in 5 families would have NO idea what is happening to them and WHAT to do!)50% of men who’s partner has PND, will develop depression themselves (postpartumdepression.org)The PWC report in 2019 found that PNDA has an $877 million impact annually, with a $5.2 billion lifetime impactIt was found in this PWC report that 86% of parents with children under 2 with PND were married, but face a lower probability of staying married and this to me would occur due to the immense strain of the condition on relationships80% of women with PND will go on to have a FULL recovery…this is phenomenal! PART 2 will continue on with... What are the considerations of PREGNANCY with medications?Although a separate topic, what are the implications of medications for HG (hyperemesis gravidarum whilst pregnant? Consider that this condition can impact on a mother’s well-being)What are the considerations of BREASTFEEDING with medications?What are possible SIDE EFFECTS of each class of medication?What are possible DRUG INTERACTIONS with medications for PNDA? What are the considerations with ALCOHOL whilst taking antidepressants/medications?What are some possible FOOD INTERACTIONS?What happens when WEANING OFF medication (upon doctor’s advice & consultation only) PART 3 of the series will continue... What are NATURAL SUPPLEMENTS that are available for ANXIETY and DEPRESSION over-the-counter & considerations to make? (st johns wort, gut health, chamomile etc.)BE KIND to yourself throughout the processWrite a COMMITMENT STATEMENT to yourself What are some STRATEGIES to use ALSO whilst using WESTERN TREATMENTS?NutritionAyurveda (massage, impact of all 5 senses on the system)Limit alcohol and caffeineMovementSleep hygieneMeditation (link my GM’s)Mindfulness; colouring, washing the dishes, ideas to practice itSelf-care (journal, baths, walk, haircut, new clothes)Grounding strategiesSaying no…boundariesLooking at work/life balance; seeing if there are areas to trim that are troubling you…trouble-shoot/solution-mode what is working and what is not/outsource what you canLean into your tribe…find WHO you resonate with and who you can be honest & authentic with (ideas of where to meet people)Infant massageWhat is MATRESCENCE and this IDENTITY SHIFT?SUMMARY of MEDICATION as a possible PIECE in your jigsaw of RECOVERY

EPISODE 33 – ANGER MANAGEMENT In this episode we cover; WHAT IS ANGER? According to Charles Speilberger, PhD psychologist, anger is ‘an emotional state that varies in intensity from mild irritation to intense fury and rage’. It exerts physiological and biological changes when you get angry; + your heart rate and blood pressure go up + energy hormone levels increase; adrenaline, and noradrenaline. Anger can be from external or exogenous sources; think traffic or a towards a person. It can also be from an internal or endogenous source; think of festering over personal concerns or rehashing a trauma or event. ARE SOME PEOPLE MORE PRONE THAN OTHERS TO ANGER? According to APA.ORG, some psychologists believe that people who are easily angered may have a ‘low tolerance for frustration’. This can be genetic or physiological, as well as being sociocultural (where it is not accepted to show anger, so do not learn how to channel it constructively). Interesting article here; https://www.apa.org/topics/anger/control From an Ayurvedic perspective, people with a PITTA PRAKRUTI or natural constitution or a PITTA VIKRUTI (imbalance), there is the FIRE and WATER elements at play. With more heat qualities, these people tend to exhibit more anger reactions than someone with a KAPHA PRAKRUTI or VIKRUTI. This enables understanding that on a hot day, if eating more heating VIRYA (energy) foods/spices & partaking in heating practices, that the FIRE quality will enhance. We would encourage more cooling qualities in diet and lifestyle to help bring balance and to reduce this excess fire. I would also look into childhood and how anger was seen within the home; pushed under the rug, not expressed in a healthy way or not even allowed to show anger? There can be learned behaviours that until NEW skills are learned to better handle emotions and reactions, that we are unable to grow and evolve. WHAT ARE WAYS TO HANDLE ANGER? EXPRESSINGSUPPRESSINGCALMINGWhat I would ask then, is to look into a few ponderings? + What makes you tick? + What factors contribute to this final blow up? + Is there a cyclical pattern to this anger? + What helps you get through it? + How often is it happening? Is it happening more frequently? * + Is it affecting your relationships at home or work? * These can help unveil exactly WHEN and WHY it is happening, which is SO important! The * indicates that it is a great idea to seek help and look into this more before it creates more impact in your life. WHAT STRATEGIES CAN I USE WHEN I FEEL ANGRY? 1. THE GLITTER JAR CONTAINER 2. STOP BEFORE REACTING/SPEAKING In the moment of yelling or responding…STOP. Breathe. Walk away if you have to. Then respond, not immediately and not fuelled by the immediate ANGER FIRE response. 3. HAVE A HEALTHY OUTLET FOR YOUR ANGER IN THAT ACUTE MOMENT 4. GET SOME EXERCISE/ FRESH AIR 5. DEEP BREATHING (HAND TO HEART OR ON TUMMY) 6. REPEATING A MANTRA/CALMING WORD 7. IMAGERY VISUALISATION 8. PUT ON SOME MUSIC 9. SLOW YOGA ASANAS 10. RE-FRAMING THOUGHTS (can often be a reaction to fear, or focusing on catastrophic thinking and replace with more GREEN TEAM thoughts and rational thoughts) Looking into your MINDSET, as certain thought processes can feel very catastrophic in the moment; -ALL or NOTHING mindset -CONTROL -COMPARISON -CATASTROPHIC thinking (Phrases like NEVER, ALWAYS) Ask yourself ‘Will it matter in 5 minutes, 5 days, 5 weeks or 5 years’ time?’ If the answer is no, then let it go! Don’t sweat the small stuff! 11. CHECK IF YOU’RE HUNGRY! 12. ONCE CALM EXPRESS YOURSELF USING ‘I’ STATEMENTS VS BLAME OR CRITICISM 13. RUN THROUGH SOLUTIONS 14. USE HUMOUR TO CHANGE THE ENERGY 15. TIMING; DON’T BRING UP BIG ISSUES WHEN TIRED OR LATE AT NIGHT, OR WHILST KIDS ARE SCREAMING 16. ENSURE YOU ARE SLEEPING WELL 17. IMPACT OF FOODS FROM AN AYURVEDIC PERSPECTIVE 18. IMPACT OF ALCOHOL AND CAFFEINE 19. MEDITATION 20. WATERFALL SHOWER 21. MANDALA COLOURING IN 22. JOURNAL YOUR ANGER AS AN OUTLET 23. SELF-CARE; Anger can be a sign that your ‘cup’ is not full, or your needs are not being met

EPISODE 32 – ‘’BURNOUT’’ We have ALL heard about the term ‘burnout’, but what exactly is it and what is the difference to depression or mood related disorders? If we stop and think of our modern way of living; + looking after children + possibly broken sleep with children waking up throughout the night + getting everyone ready + cooking + cleaning + going to work, managing businesses/careers, + school life, homework, extracurricular activities, + nurturing your relationship, family and friends, + exercise, weekend sporting commitments etc. etc. etc… This stop/start, constant movement and ‘busy-ness’, coupled with investigating nutrition and lifestyle choices, coupled with perhaps a lack of ‘tribe’ where everyone is on this ‘rat-race’, to me, intuitively, there is no wonder we as a collective experience burnout. City living has a frenetic energy that is palpably noticeable for me, after living in quieter areas of Perth, Cairns and the Gold Coast. It almost feels like a vortex that we have become sucked into, and we have to move fast, or else it feels like people are pushing to make their way through past you. Does any of that sound familiar? The Black Dog Institute states that the financial impact of burnout with ‘stress-related absenteeism and presenteeism costing Australia $14.81 billion per year’ In an article, https://www.ncbi.nlm.nih.gov/books/NBK279286/, ‘’a stressful lifestyle can put people under extreme pressure, to the point that they feel exhausted, empty, burned out, and unable to cope. Stress at work can also cause physical and mental symptoms.’ Factors at play can be; Put under time pressuresConflict with colleaguesNeglecting own needs What does the WHO define BURNOUT as? It is not classified as a medical condition, but rather an occupational phenomenon in the 11th Revision of the International Classification of Diseases (ICD-11). ‘’Burn-out is defined in ICD-11 as follows: a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions: feelings of energy depletion or exhaustion;increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; andreduced professional efficacy. Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.” This then pertains to an occupational standpoint, but I then wonder where the shades of grey come in, when we speak of stay at home mothers, feeling this way about home life when we have occupations outside of the home also, or caring for an ill family member? A study by the UNSW of 1019 people, a statement by Professor Parker was “Interestingly, our findings also show that burnout doesn’t exclusively affect those in paid employment,” “By broadening the study’s scope to include those with unpaid home or care duties, we were able to note that burnout is not limited to those exposed to work-related stressors, which suggests burnout may be ‘context free’.” WHAT ARE THE SIGNS AND SYMPTOMS OF BURNOUT? The 3 main areas include; Exhaustion: feeling drained, physically and emotionally exhausted and unable to cope.Alienation from (work-related) activities: can find their work stressful, frustrating and cynical. Sense of dread having to go to work.Reduced performance: makes it difficult to perform, lack of motivation and energy, as well as feeling you can no longer do your job. However, in one of UNSW’s new studies, the responses from 1,019 people who completed a questionnaire indicated nine other factors commonly affecting people experiencing burnout. These included: Anxiety/stressDepression and low moodIrritability and angerSleep disturbancesLack of motivation or passionLack of concentration, memory loss or brain fogWithdrawal from othersPhysical symptoms such as aches, headaches, nausea and low libidoEmotional fragility HOW DO YOU KNOW IF IT IS DEPRESSION OR BURNOUT? The most important thing is to NEVER self-diagnose! There can be parallels between them, but treating someone who actually has depression with rest and strategies for burnout, may in fact delay their correct treatment. Similarities between the two can include; Lack of motivationExhaustion, low energy and fatigueReduced performance and ability to focus or concentrate, as well as reduced empathy which is quite evident in health related jobs such as being a doctor or nurse However, depression may present with greater symptoms and ones that should not be ignored; such as hopelessness and suicidal ideations, and the cause can be very different and hence the treatment! I would therefore not ‘guess’ or assume, or self-diagnose; as this can delay correct treatment. Therefore, it is vital to see your GP who can do a thorough investigation into how you feel, what is going on, look into your physiological markers, diet, lifestyle and investigate further. I would recommend asking for a LONG appointment and obtaining a full analysis of what is going on. I would also say though, to reflect, and ponder on the following so that you can discuss your findings and observations with your GP; + What exactly are your symptoms? + When did they start? + What makes them better or worse? + Observe your appetite, your sleep (ability to fall asleep and stay asleep, how refreshed you feel in the morning), bowel movements + Do certain practices/food/situations make the symptoms worse? + How is your gut health?   Now, The BLACKDOG INSTITUTE has a great article; https://www.blackdoginstitute.org.au/news/burnout-diagnosis-one-step-closer-with-new-clinical-checklist-and-predictor-of-which-personalities-are-most-at-risk/ They conducted a study and found certain mindsets or ‘personality traits’; -perfectionists and work-focused traits were ‘red flags’ for developing burnout In my book, ‘Shining The Light on PND’, I wrote a chapter about mindsets and I would think that the + ‘all or nothing’ trait; working yourself to the bone and only relaxing when you have ‘finished’ your task…but for example with children, what I am learning is that it’s never ALL done! There is always something to do, and as they get older, I am finding the demands are changing, but I feel are more time consuming? (or have I over committed?!) + The ‘people pleaser’ trait also would stand out for me, as well as; + ‘comparison’ as you may push yourself harder than your own intrinsic need and values because you are comparing to other people or standards + ‘control’, not relinquishing any control may make you work harder, if you feel like you can do it best How to treat burnout? Whilst there is no ‘remedy’ or prescription per se, I would encourage you to see your GP who can undertake the necessary tests and then refer you to whomever they feel necessary! It could be to a psychologist, CBT, sleep studies, blood tests, adrenal function testing, thyroid function testing; whatever they deem appropriate, I believe they are the first point of call! There could be an underlying thyroid condition, or adrenal related conditions such as Cushing’s or Addison’s disease, there could be depression. The tricky thing is if blood results don’t fit within the boundaries that are accepted in the medical world, there are shades of grey where you don’t feel your best self but cannot be ‘diagnosed’ as such. Integrative GP’s can look into cortisol levels, heavy metals, and further neurotransmitter tests that may be of interest to you. Costly yes, I would 100% attest to that, but if you are intrigued as to what exactly is happening at a deeper level then look for an Integrative GP around you. Other points that I feel are relevant include; Re-evaluate work/life balance; look into what is a source of stress for you, and ascertain your budget and lifestyle and see what/where you can streamline to focus your energy and resources to not feel burnt out: Meal delivery if food preparation is a source of painOnline groceries if going to the shop is a source of painGet a cleaner or housekeeper if that is a source of pain and if your budget allows for itCull extra subscriptions if not value-adding and dedicate that budget into things that will take the stress out of your day-to-dayMake a roster of tasks around the house; share the work loadDedicate different tasks for different days; ‘timetable’ as such to give stability, structure, organisation and clarity vs feeling overwhelmed by all that needs to be done   Having a sense of purpose can help; service, giving back can help you feel good!   Trying to gain autonomy can motivate you in your role. Lack of control can make you feel a lack of motivation, so at work or in the home, gaining this autonomy can help   A challenge may sharpen the saw if you feel like you are bored and cannot keep doing the same thing day in and day out. Variety is a spice of life!   SLEEP hygiene is a crucial part of HEALTH and WELLBEING; looking into GOOD strategies for sleep   Exercise is great for all reasons listed in episode 29! Enhanced endorphins and energy, as well as a stress relief outlet. It can also improve sleep which is a pillar of health   Self-care strategies vs neglect. The cliché of ‘filling your own cup first’ becomes important so that your body, mind and soul feel supported, nourished and rejuvenated   Correcting any nutritional deficiencies; low iron, B vitamins, vitamin D is a hugely common one these days being inside all the time!   Reducing alcohol intake; as per last week’s episode and all the impacts that it can have to our biochemistry and sleep. It can exacerbate anxiety and depression, so reducing this can help you thrive and have more endogenous energy   Reducing the reliance on caffeine; it stimulates the CNS, to give ‘seemingly energy’ stores; but true energy comes from low GI fuel sources. Caffeine simple makes your CNS pump harder and our adrenal system to be in the ‘fight or flight’ mode; which stretches our already stretched nervous system   Be fluid, flexible and don’t sweat the small stuff!   Blue light blocking glasses can help to regulate the circadian rhythm and reduce the strain on the nervous system by the bright lights (laptops, phone throughout the day; and try to embrace a ‘WIND-DOWN’ routine at night)   Dim lighting at night time   From an Ayurvedic perspective; excess VATA, too much air and space can create this feeling of anxiety, erratic mind and feeling frazzled! Strategies that put back EARTH and FIRE; through all 5 senses will make an impact in feeling grounded and more ‘centred’;   Sesame oil massage on the body twice a day; at least on your scalp, back of the neck, the wrists and soles of the feetCooking with VATA pacifying spices, choosing VATA pacifying produce, eating warm and cooked meals rather than raw and cold mealsMeditation to slow the mindExercise that is more heating, not too movement based but a slow hatha yoga that is really focussed on grounding. We want to replenish the nervous system, not push it harder. Yin and restorative yoga is beautiful, swimming or rowing.Pranayama, focusing on slow and connected breath; NADI SHODHANA would be mindful and calming to the nervous systemReducing refined sugar, less packaged and convenient style foods; but more fresh, PRANA rash foods. The energy or VIRYA behind foods affect the mental quality to be TAMASIC; which is dull, inert and stagnant or RAJASIC; which is the active, monkey mind mental quality. We want to enhance SATWA, or this serene, calm and poised qualities through sattwic food and practices   Journaling anything that pops up for you   Meditation   Use of MUDRAS; the thumb and ring finger for example called the ‘SURYA MUDRA’, connects the FIRE and EARTH elements and can be very grounding   With parenting, call in your tribe. We are not designed to do everything ourselves. Ask for help; and for anyone who has the capacity to help a family member or friend who is sinking; help them. The more we can be there for one another, the less we live in this very individual way; but rather as a community with connection, kindness and compassion.   Connection with friends, family, your partner! We are human beings not doings! Connect, connect connect!   Bring more JOY and fun into your lives! Life is short, I know we get so caught up on work. The ‘practical’ aspects of life; but with health, with time on our side, we have the capacity to bring in lightness and flow and ease…you are worthy and deserving of this!   Remember that self-care is not a luxury or selfish! Make time for what you love to do; it does not have to be the same for everyone! But definitely make time for it   **There is an excellent article at; https://www.psychologytoday.com/au/basics/burnout   The PEARL TO PRACTICE this week is to look into your life and peel away the areas that bring you stress, or are kinks in your chain. For the TOP 3, I want you to think of ALL the things that you could try to help them, and then pick one strategy for each…implement and see how you find them!

EPISODE 31 – ALCOHOL AND THE PERINATAL PERIOD Since 7000 B.C in China, humans have been drinking alcohol! It’s been generally a socially and culturally accepted ‘crutch’ or tool to help us feel better or to celebrate with family and friends. Some quick statistics from Australia; In 2016 Australians spent $666 billion on general living costs, $14.9 billion was on alcohol vs $1.6 billion on tea and coffee (https://moneysmart.gov.au/australian-spending-habits   The ABS data released on 21.3.22; 1 in 4 Australians aged 18 years and over exceeded the Australian Alcohol Guidelines in 2020-21   Men were more likely to exceed the Guidelines than women (33.6% vs 18.5%)   Those living in Inner and Outer Regional and remote areas were more likely to exceed the Guidelines than those living in Major Cities. What are we covering today? EFFECTS OF ALCOHOL, HOW IT WORKS (biochemistry, short-term & long-term effects, and what an alcohol emergency looks like)   WHAT ARE THE NHMRC ALCOHOL GUIDELINES: National Health and Medical Research Council   WHAT IS A STANDARD DRINK?   ALCOHOL AND SLEEP RELATIONSHIP   MEDICATION SAFETY AND INTERACTIONS (As a pharmacist, medication safety and drug interactions are hugely important topics with alcohol! Hearing or watching people combine seemingly ‘benign’ over the counter medications with alcohol is always a trigger point for me!   PREGNANCY AND ALCOHOL   BREASTFEEDING AND ALCOHOL   MOTHERHOOD/PARENTHOOD AND ALCOHOL   AMA; EMOTIONAL AND PHYSICAL   WHAT TO DO IF YOU ARE CONCERNED WITH YOUR DRINKING OR A LOVED ONE? In terms of my own experience, I have shared on a number of podcasts, how inflammatory alcohol is for me personally, and how much my body speaks to me to reduce, if not eliminate it from my lifestyle. My body tends to become swollen, inflamed in my fingers/face/legs and feet, as well as my tonsils always becoming inflamed, with it taking a good 5-7 days to return to ‘normal’. I do however, enjoy the relaxation aspect that it brings me, which is why I have not been able to ‘cut it out’ completely from my menu! I do try to drink higher quality wines with fewer preservatives and trialling one ‘type’ at a time; but I still haven’t quite worked it out! My ‘Google’ research has suggested that red wines, vodka and gin are the least inflammatory; but haven’t worked out my secret recipe or solution here! So, I bring up alcohol from a MENTAL HEALTH space and also from the PERINATAL period space, because it is quite a complex and intricate balance between understanding; + the biochemical impacts that it has on our system + as well as safely considering all the aspects that need to be thought of when drinking So I wanted to launch into each topic in some detail to help SHINE THE LIGHT on one of the most commonly used substances across the globe! EFFECTS OF ALCOHOL, HOW IT WORKS (biochemistry, short-term & long-term effects, and what an alcohol emergency looks like)https://www.betterhealth.vic.gov.au CNS depressant chemical; one of the oldest and most commonly used recreational drug. Slows down the processes in your brain and CNS, and can initially make you feel less inhibited and RELAXED. However, your body can get ‘used to this’, so enter the ‘fight or flight’ mode without alcohol in your body or as it wears off, and it can create a vicious cycle of needing alcohol to FEEL relaxed, but not having it in your system creates this heightened CNS. Tolerance can occur, which means that you need more alcohol to exert the same effect.; which puts you at a greater risk of alcohol dependence. In terms of MENTAL HEALTH and the impact that alcohol can have, on the www.drinkaware.co.uk website, they have this statement; ‘if you drink more than the UK Chief medical officers low risk drinking guidelines, it can have a negative effect on your brain chemistry and lead to worse mental health. It also states that ‘binge drinking is found to have more likely to have symptoms of depression, with people who reported regular hangovers as most at risk.’ (with binge drinking being more than 8 units of alcohol in a single session for men, or 6 for women in the UK). It continues to state that cutting out alcohol completely for just 4 weeks makes a clear difference in how they feel. Alcohol is a CNS depressant and works in the brain primarily by; Small amount of alcohol can stimulate GABA (the inhibitory neurotransmitter), which causes a relaxation effect, but heavy drinking can deplete GABA, causing increased tension and feelings of panicIt impacts other neurotransmitter systems of GLUTAMATE, GLYCINE, ACETYLCHOLINE, SEROTONIN.The pleasurable effects occur due to the increased level of DOPAMINE and ENDOGENOOUS OPIOIDS in the reward pathway of the brain.All of these contribute to alcohol’s ‘’reinforcement related’’ adverse effects of; ADDICTION, DEPENDENCE and WITHDRAWAL How much alcohol impacts the body will depend upon; How much you drinkYour pattern of drinkingThe quality of alcohol you drinkBody size and compositionAgeDrinking experienceGeneticsNutritional statusMetabolismSocial factors What are SHORT TERM effects? Lowered inhibitionsFeeling of relaxationInducer of sleep due to the drowsiness/sedationInterpersonal conflictFalls and accidentsAltered behaviour; including risky or violent behaviourHangoverAlcohol poisoning Alcohol triggers a number of reactions in the body; -frequent urination and dehydration -inflammatory response from your immune system -irritation to the stomach lining by increasing gastric acid secretion (it can enhance complications with people with PUD or H. pylori) -a drop in blood sugar -expansion of blood vessels -can cause liver damage; due to accumulation of fats in the liver as a result of alcohol metabolism. It can cause cell death within the liver What are symptoms of a ‘Hangover’? Hangover symptoms usually last up to 24 hours and resolve on their own; Thirst, headache, muscle aches, diarrhoea, nausea, fatigue, weakness, trembling or shaking, rapid heart rate, increased blood pressure, dry mouth and eyes, poor concentration, increased sensitivity to light and sound, feeling like the room is spinning or dizzinessAnxiety, depression, irritability and mood disturbancesFeeling jitteryPoor, restless or less sleep   Hangovers tend to be worse if; Drink on empty stomachUse other drugs and smoking nicotine is known to make it worseSleep poorly after drinkingDrink dark coloured alcohol such as brandy, rum and whiskey What is an ‘’ALCOHOL POISONING EMERGENCY’’? This is a life-threatening emergency due to the number of organ systems involved with alcohol poisoning. Call 000 if you notice any; ConfusionVomitingSeizuresSlow breathing, less than 8 breaths per minute or irregular breathing (a gap of more than 10 seconds between breaths)Blue tinged or pale skinHypothermia; low body temperatureDifficulty remaining consciousPassing out/unconscious and can’t be woken The AMOUNT of alcohol required to reach this poisoning will be DIFFERENT for everyone based on the above factors discussed. If in doubt, check it out! What are LONG TERM EFFECTS? The WHO indicates that alcohol contributes to more than 200 different diseases and injury types. Some examples; -road and other accidents -mental health conditions; such as anxiety and depression; as well as interference with antidepressant medication -domestic and public violence -crime -family breakdown and social dysfunction -cardiovascular disease -cancers -overweight and obesity -risk to unborn babies -liver disease, long term cognitive impairment, self-harm   What are WITHDRAWAL SYMPTOMS? confusion, paranoia, anxiety, insomnia, agitation, tremors, fever, nausea, vomiting, seizures and hallucinations, delirium   WHAT ARE THE NHMRC ALCOHOL GUIDELINES: National Health and Medical Research CouncilThe lifetime risk from drinking alcohol increases the more you drink. For healthy men and women, the guidelines are; Drinking no more than 10 standard drinks per week reduces the lifetime risk of harm from alcohol related disease or injury   Drinking no more than 4 standard drinks of one day reduces the risk of alcohol related injury arising from that occasion   Children under 18 years should not drink alcohol to reduce the risk of injury and harms to health   Women who are pregnant; to prevent harm from alcohol to the unborn child, women who are pregnant or planning to become pregnant should not drink alcohol   Women who are breastfeeding; not drinking alcohol is the safest for your baby   WHAT IS A STANDARD DRINK?  1 standard drink contains 10 grams of pure alcohol irrespective of;   + the type of alcohol + if is mixed with ice, juice or water etc. The volumes of different types of alcohol will change to give this 10 grams of alcohol. Excellent visual of different types of alcohol and what is a standard drink on the health.gov website; https://www.health.gov.au/topics/alcohol/about-alcohol/standard-drinks-guide   ALCOHOL AND SLEEPExcellent article at; https://www.sleepfoundation.org/nutrition/alcohol-and-sleep Alcohol is a SLEEP INDUCER with the drowsiness and sedation it brings to the CNS. A normal sleep cycle has 4 different stages; 3 Non REM (rapid eye movement) and 1 REM stage all lasting between 90-120 minutes. Alcohol induces sleep quickly, but can fall into deep sleep quickly, which disrupts the usual balance between SLOW-WAVE sleep and REM sleep. This reduces the quality and the duration of sleep, and can increase symptoms of SLEEP APNOEA by 25%. You feel more tired the next day, so lean on stimulants such as caffeine, which can in turn impact sleep, possibly rely on alcohol again to INDUCE sleep, but impair the quality and duration again! Given that sleep is a vital PILLAR of HEALTH in both Western medicine and Eastern Ayurveda, alcohol disrupting the sleep cycle is going to have an impact on our ability to THRIVE and feel full of VITALITY. If we think of what sleep deprivation can do to us in the newborn baby stage, then repeated nights of poor quality of sleep as a result of alcohol will have the same disruption to our quality of life.   MEDICATION SAFETY AND INTERACTIONSUnderstanding that alcohol affects several neurotransmitters as mentioned, as well as understanding that our detoxifying organs the kidney and liver in particular, are placed under extra stress by drinking as we need to detoxify it from our body. If you think about adding medication, whether OTC or prescription, or herbal, consider; The extra work and burden placed onto your kidney and liver to clear them all (all seen as foreign)That medications that make you drowsy, depress the CNS; can have additive effects with alcohol and cause CNS sedation; which can be fatal with respiratory depression as an exampleSeemingly innocuous and benign combinations as say sedating antihistamines, can really have fatal consequences…and Paracetamol. It is my big trigger point if I ever hear friends or people speak of saying what OTC thing they have taken and drink; and laugh…when I am horrified by the sheer risk of what they are doing…It is crucial to chat with your pharmacist about medication that you take before drinking alcohol to check if it is safe. Some antibiotics, anti-inflammatories, OTC preps (herbal and medicinal) ALL have the capacity to interact with alcohol. Equally there are medications that you should not stop suddenly, in fact if doing so can cause very serious adverse reactions within the body and so CORRECT advice on what to do is VITAL. What is also interesting that medications to treat anxiety, should not be combined with alcohol as t has an additive impact on the CNS and can cause severe drowsiness, and machinery should not be operated on. If we also consider the vicious cycle with anxiety and alcohol, then we may end up using more anti-anxiety medication thinking the anxiety is getting worse, when it could be the alcohol that is causing and exacerbating it. If we think that alcohol is a CNS depressant, and we consider antidepressants being complex of course, but really trying to boost serotonin, noradrenaline and dopamine, then alcohol impacting the brain biochemistry is going to make it hard to know if medication is working, andmake the medication potentially less efficacious; until there is a homeostasis within the body and it is clear as to how the biochemistry is, without adding another variable of alcohol into it.So, before you combine any medication with alcohol check first. Certainly if you are struggling with anxiety and depression, look into your drinking habits and reduce, if not cut out completely. Then of course, if you need support then we will go into this a bit further. PREGNANCY AND ALCOHOLCurrent guidelines stipulate that it is the safest to not drink alcohol if planning to fall pregnant or whilst pregnant. This is evidenced with an uprise in advertisements and labelling on alcohol to spread this health advice. This advice is present as alcohol can lead to poorer perinatal outcomes including; -low birthweight -being small for gestational age -pre-term birth -miscarriage, stillbirths, birth defects -foetal alcohol spectrum disorder (FASD); which can have a range of adverse physical, learning and behavioural effects after exposure to alcohol during pregnancy. Women were more likely to drink alcohol in pregnancy if; -they lived remote or in very remote areas -were indigenous -were teenage mothers Alcohol can affect the fertility of men and women, which is why the advice of not drinking alcohol if planning to fall pregnant is there. Also, when I was pregnant with Ari our eldest but I did not know it at the time, I felt SO guilty as I remember having 2 glasses of plum wine at a dinner with friends! The guilt far outweighed the joyof drinking it in hindsight! BREASTFEEDING AND ALCOHOLhttps://www.breastfeeding.asn.au/resources/alcohol-and-breastfeeding The concentration of alcohol in breastmilk follows the amount of alcohol in your blood   Alcohol will be in your breastmilk 30-60 minutes after you start drinking   A number of factors affect how much alcohol gets into your milk;   + the strength and amount of alcohol in your drink + what and how much you have eaten + how much you weigh + how quickly you are drinking   As a general rule: It takes 2 hours for an average woman to be free of the alcohol from 1 standard drink and therefore 4 hours for 2 drinks, 6 hours for 3 drinks and so on.   The time taken is from the start of drinking   The Feed Safe app can help to work out the times more accurately   Only time will reduce the amount of alcohol in your breasts   Pumping and dumping will not reduce the amount of alcohol in your milk, and you don’t need to do this once the alcohol has passed through your system as alcohol is not stored in your milk. The best advice is to plan ahead! The safest option is to not drink; but if you are planning to drink, then express some milk before you start drinking. If you are unsure if you have had too much to drink, or it’s too soon, then call the Breastfeeding Helpline and talk to one of the breastfeeding counsellors about your unique situation: 1800 686 268 24/7 MOTHERHOOD/PARENTHOOD AND ALCOHOL:I can definitely understand how as parent’s days are stressful, full, sensory overload, chaos, movement and everything in between! Reaching for a glass of wine at the end of the day feels like a beautiful reward to ‘take the edge’ off the stretched nervous system! It will make you initially feel relaxed due to GABA stimulation, it can ‘induce’ sedation and sleep…but as we have learned, that our kidney/liver have to work hard metabolising it, it impairs our quality and duration of sleep, heavier drinking causes a reduction in GABA, impacts our mood and can enhance anxiety, it may cause tolerance so we drink more heavily…sleep is poorer so rely more on caffeine! This cycle then affects how we feel through the day and the quality of sleep that we get at night! So, what is the solution? Ideally we want to observe our drinking; how it makes our body feel, how often we are ‘relying’ on it to make us feel calm…and to lean into other alternatives that may not have a rippling effect on our system; + reaching for a herbal tea with chamomile, lavender or lemon balm to help us feel relaxed + magnesium salt baths, with a candle and soft music (clear the kids toys out of sight!) + boiled milk with ginger, turmeric, cinnamon and cloves with a splash of honey once cooled down a little. The spices will calm the VATA system to bring heat and grounding to the nervous system + warm sesame oil massage on the body; if not just on the scalp, back of the neck, wrists and soles of the feet…again to bring grounding and EARTH qualities to our aggravated VATA system + Exercise through the day (not within 90 minutes of sleep), ideally first thing in the morning to help MELATONIN regulation and assist in the circadian rhythm and sleep cycle re-set + Bliss ball with grounding nuts and natural sweeteners to bring that comfort and grounding that alcohol may bring…looking for healthier alternatives to alcohol + Read a book, journal through your feelings + Listen to soothing music + Meditate + Gentle stretching or yoga… AIM is to REPLACE the reliance upon ALCOHOL with an alternative. Hopefully SLEEP quality improves, the reliance on CAFFEINE through the next day reduces, and this can help you FEEL better and allow your ADRENAL system to THRIVE. At social gatherings, replace every second drink with a non-alcoholic beverage, bring your own non-alcoholic beverage that looks just like it so you feel part of the gathering, or drink so much water that you’re too busy going to the bathroom (kidding!) The aim is to shift the cycle, because I know how it works! I am great at abstinence but once I have a sip, my filter and discernment reduces and I drink far more than I would like…and my body is telling me in SO many ways that I need to not do that…so I completely understand! AMA; EMOTIONAL AND PHYSICALFrom an Ayurvedic perspective, the VIRYA, or the energy of alcohol is quite heating, so for a PITTA PRAKRUTI or VIKRUTI, it can enhance the FIRE aspect (this can explain anger and violence when drinking alcohol in some). It also is considered to have a RAJASIC impact on the mind; which is this sense of agitation, erratic-ness (vs SATWIC which is calm, serene and poised; the ultimate aim in Ayurveda is to increase the SATWIC quality of our mind by our food, practices etc.) In terms of emotional AMA, we don’t want to add guilt, shame or emotional toxins whilst drinking; as this can affect our body, mind and soul. If you drink it, then drink with the energy of joy, celebration and love, and don’t add more toxin load. However, Ayurveda always reminds us of this principle of PRAGYA APARAHDA, which is the ‘mistaken intellect’. Meaning that once you know that say alcohol is not the best for your system, to remind ourselves of this so that we can make the better choice to reduce the harm of it within our body. It’s almost like if you know something is poisonous, then why keep ingesting it? It is this ‘forgetting’ of our intellect, which is almost the ‘ROOT CAUSE’ of imbalance in our system. What to do if you are concerned with your drinking or a loved one? Given that alcohol can create a TOLERANCE and alcohol dependence can create a myriad of effects on a bio, psycho, social plane, there can be a rea; need for accessing HELP with alcohol use: Your GP is an EXCELLENT resource!   Alcohol and Drug Foundation (1300 85 85 84) https://adf.org.au/help-support (Alcohol and Drug Foundation)   DirectLine 1800 888 236   ADIS, Alcohol Drug information Service National Support Line 24/7 1800 250 015   Visit https://drinkwise.org.au they have the contacts for:   Alcoholics Anonymous, Beyond Blue, Lifeline, Parentline, Family Drug Support Australia   As well as https://www.health.gov.au/topics/alcohol.alcohol-contacts   https://www.nhmrc.gov.au/health-advice/alcohol   Important to know that there are support groups, medication to help with the withdrawal process and to help with addiction, counselling and other resources to help you all get through this time. Recovery IS possible and seeking the support from a counsellor, support group and medical intervention perspective can ALL help get to the underlying cause as well as give the resources needed to get through the complexities that exist. The MENTAL and PHYSICAL health relationship with alcohol use are undeniable, but observing; + HOW much you are drinking + WHY you are drinking + WHAT perhaps is it numbing or sedating for you + What EFFECT is it having on your body and HOW you feel, your mood, your physical health? + What impact is it having on your SLEEP? + What impact is it having on your relationships? Just some food for thought questions, and the MINDFUL MOMENT for this week, is to sit with these questions as you drink alcohol and see what comes up for you. xxx Namita

EPISODE 30 – MINDFULNESS PRACTICES WHILST EXERCISING Following the blog and podcast ALL about exercise, I wanted to focus this week on MINDFULNESS practices to practice or utilise when exercising. I believe there is a mind, body and spirit triad that exists so utilising mindfulness whilst exercising, can unveil a lot, as well as be an excellent strategy to bring them all into alignment. Why is this good? Opportunity to feel into where you are carrying tension; your shoulders, joints, jaw…and this presents an opportunity to reflect further into the WHY (My favourite word!)Opportunity to focus on our breath; observe if it is shallow and laboured, or is it diaphragmatic and free flowingOpportunity to focus the mind on specific focus areas vs allowing it to go off on a tangent of intrusive thoughts. By staying focussed in mindfulness whilst exercising, we can be practicing ‘meditation’ and helping to steer our thoughts towards perpetually higher vibration thoughtsCan improve focusCan improve being ‘present’ right here in the now, which for me, is always the purpose of mindfulness. Forgetting about our future ‘to-do’ lists and what we ‘should or could’ have done; but truly immersing in the beauty that IS the RIGHT now…and the only actual reality of time (the past and future do not exist)Exercise becomes a sacred time, where we are looking after our mind and body aspects and that time becomes a true investment in your wellness and vitality. So, what are some ways we can practice MINDFULNESS whilst exercising? Walking whilst taking in all the 5 senses (feel, touch, smell, taste and sight), becomes a ‘Walking Meditation’; -5 things you can touch/feel -5 things you can smell -5 things you can taste -5 things you can see -5 things you can hear Repeating a Mantra whilst your walking, and bringing your focus back to the mantra when you observe your thoughts drift away. Mantra’s such as ‘AUM’ or ‘HRIM’ or ‘RAM’, the vibration when said aloud, which is also a beautiful thing to do if able, are very VATA dosha The act of repetition and coming back to it, is not allowing our ‘monkey mind’ to digress onto all of our thoughts; single pointed focus to the mantra.   Listening to music and really immersing yourself into it is practicing mindfulness. Observe yourself drifting away from focus or attention, and bring yourself back to the music without judgement.   Practices like yoga, Pilates, weights and resistance training are excellent opportunities to tune into where you may be carrying any tension or weakness. Breathing into that and feeling into the WHY is something so powerful. Doing a BODY SCAN meditation whilst working out, can give you a picture of what is happening within your body and doing it whilst moving our vessel can show us more than what sitting at a desk or behind the wheel can reveal.   Stretching before and after exercise is important to minimise and prevent injury, but also a connection time to FEEL your body and do a body scan meditation. I am a firm believer of energetics and I believe our body never lies! I love the work of Louise Hay and have read her books since I was a small child… Leaning and listening to our body’s whispers or loud roars, is such an important aspect of wellness to me. I always look into the physiology of what’s happening yes, but I always delve deeper into WHAT exactly is the wisdom within my vessel sharing…and I take heed. Bracing our core, not ‘sucking our tummy in’ but stabilising our core, together with deep diaphragmatic breathing in itself feels like pranayama; breath work. We are taking considered and deliberate DEEP breaths in from our core, and breathing out deeply. This increases PRANA- the life force energy, and brings focus to our breath and diaphragm only; very much a mindfulness practice.   As you’re walking to feel your feet touching the ground with each step is very mindful. Feeling it within your shoe, the arch, the sole and toes; how does it feel with each step. Walking barefoot within nature is so deeply connective to the EARTH element which is nourishing our VATA   Switching notifications off if you’re listening to a podcast or music on your device is important! You don’t want unnecessary distractions whilst you are exercising; from a safety and mindfulness perspective. Dedicate the time and space that you deserve to partake in a mindful exercise practice. The world can wait…and I do encourage you to put the phone away, not to check messages or emails…they can all wait (unless it’s children care related, then put the ring tone on but all other notifications off)   Journal any intuitive messages that come up whilst you have been exercising; having a deep connection to your body, things pop up and journal anything relevant that comes up.   Stay hydrated; the best way to drink water from an Ayurvedic perspective is warm water (not icy or cold water) and whilst sitting down vs standing. If you take a seat or squat each time you drink water, then this is considered the best way for it to assimilate within our body. We also don’t encourage drinking large volumes of water within 30 minutes of eating, as it can dampen the AGNI, the digestive fire and reduce digestion.   Another strategy is to simply focus on your breath coming in and out of your nostril as you exercise. Literally the ‘INHALATION’ and ‘EXHALATION’ and nothing else.   Focus on a particular object within the room and take in all aspects of it; blocking out anything else you can see and thoughts that pop up.   Focus on finding a particular colour if you are walking; and just keep focussed on that single task…or a particular car model, or plant…whatever picks your fancy!   Count how many different bird types you see along your way   Count how many times someone you see looks at their phone!   If carrying a baby in a Baby Bjorn or carrier, focussing on the feeling of their breath on your chest, or their skin on your skin and focusing on that. This is not only deeply connective, but also practicing mindfulness.   I like weights where you follow a set routine as it gives me structure and I know exactly what I need to do, how many and for how long. This enables my mind to focus on the task at hand vs hap hazardly jumping from one exercise to the next. The mindful moment or the pearl to practice this week, is to practice one of these that you resonate with…and see how your practice of exercise changes. I’m all about increasing efficiency, and if I can meditate whilst exercising or as I drift off to sleep, then I feel like I am crossing two things off my list; spoken like a real Type A personality type here! I wanted to end this episode with a ‘WALKING meditation’. I will record a meditation for you to listen to whilst you are going for a walk and listen to it as often as you like. I want this to be another tool within your belt that you can utilise whenever you feel like it or remember. So I will timestamp the exact start time in the show notes and you can scroll to that time exactly on your next walk! (27.15) WALKING MEDITATION

Exercise is a pivotal part and a positive strategy to have within your ‘tool-belt’ for benefits to both your physical and mental health. From the outset, I want to reiterate that when I speak of exercise, it is NOT from the space of; encouraging weight loss (though appreciate the impact of markers such as BGL and lipids that reduced weight can impart on the system if there is weight to lose)or harsh criticism towards our body, punishment for what we eat, to ‘work off’ calories to enjoy them, not from a space of having to ‘earn’ treats… The energy of the above feels restrictive and limiting and I speak into this ENERGY behind exercise. (7.04) Whereas the benefits for me as to what exercise can bring feel; + expansive + life giving + energy building. I want this strategy to be coming from a PRANA (life-force energy) enhancing space, to utilise the bounty of our body and all the amazing things that it can do, in order to maximise how it operates and feels. I want it to come from the space of GRATITUDE and UNCONDITIONAL LOVE for the vessel that we have. (1.40) It is the ‘E’ part of my ‘ARMER Technique’ (12.53) WHY is exercise important? + Enhanced endorphins that assist in stress and pain relief (we have around 20 different ones in our body!) + Enhanced serotonin, which is a chemical required for mood, sleep, digestion, nausea, wound healing, sexual desire and more! A study by the Harvard T.H Chan School of Public Health, found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%, which is incredible! (helpguide.org) + Enhanced oxygenated blood throughout the body; more energy and vitality + Enhanced muscle and bone strength (reduced risk of osteoporosis, arthritis) + Enhanced flexibility and balance (reduced risk of falls) + Optimum health outcomes; boosts HDL the ‘good cholesterol’, lowers triglycerides; overall improved cardiovascular health + Improves the quality of sleep (however ideally not completed within 90 minutes of sleep as per sleep hygiene tips) + Group exercise can improve socialising to bring fun and connection into your life! (17.23) What is the AMOUNT we should exercise? The Australian Government Department of Health recommendations or guidelines for 18-64 year olds state; + Be active on most, preferably all days of the week + Accumulate 150-300 minutes (2.5-5 hours) of moderate intensity physical activity or 75-150 minutes (1.25 to 2.5 hours) of vigorous activity each week + Do muscle strength resistance training on at least 2 days per week There are different guidelines for over the 65 age group; the following links you can access the full set of guidelines with different age groups and specific recommendations: healthresearch.com.auhttps://www.eatmovelive.com.au/wp-content/uploads/2012/09/Physical-Activity-Guidelines-Australia.pdf (20.35) What are the considerations during PREGNANCY and POSTPARTUM when exercising? Visit for the most recent health recommendations pertaining to this topic: + https://www.healthdirect.gov.au/amp/article/exercise-and-mental-health + www.health.gov.au The benefits of staying active during pregnancy have a plethora of benefits from this above link; Preparing for labour and recoveryLower risk of gestational diabetesLess back and pelvic painLower risk of incontinenceBetter mental health, increasing a lower risk of postnatal depression Safety points to consider in pregnancy and postpartum; + higher risk of falling; take care with balance and what exactly you are doing + anything requiring heavy lifting (lower back issues, pelvic floor and strain in the core region) + anything placing significant change in pressure (scuba diving or sky diving) should be considered + gives you any pain or discomfort; then stop immediately It is IMPORTANT to; + stay hydrated + avoid exercising in hot weather, extreme humidity can make you sweat more and become dehydrated + avoid standing still or lying down for long periods + care in excess altitude; above 2000m + wear supportive shoes, non-restrictive clothing and a supportive bra! I also believe that seeing a Women’s Health Physiotherapist is SO important to cater for our changing bodies during pregnancy and post-birth (our pelvic floor, supporting our lower back, our core). Our GP, OB, midwife are also excellent resources. Online practitioners such as ‘’Pregnancy with Physio Laura’’ have a wealth of resources to view. (32.30) What if I haven’t exercised before? (35.41) Exercise from an Ayurvedic perspective; different styles according to the VIKRUTI, as well as the PRAKRUTI (41.34) Time of day to exercise from an Ayurvedic perspective, as well as with relevance to sleep hygiene strategies (44.16) Concept of BURNOUT and the considerations to think of when thinking of exercise (51.13) Breastfeeding and exercise Check out this site for information: https://www.breastfeeding.asn.au/resources/exercise-and-breastfeeding According to the Australian Breastfeeding Association, moderate exercise won’t affect; -breastmilk supply -levels of lactic acid -important immune factors -major nutrients, energy density, or major minerals Intense exercise can increase lactic acid, but there is no evidence to suggest that breastmilk with an increased level of lactic acid will harm your baby. (53.22) The important thing to note is to maintain adequate hydration; the risk of dehydration when breastfeeding when exercising is important; especially in hot and humid weather. The recommendation whilst feeding (Raising Children Network) is 10 cups of water a day, but increases with humidity/hot days, as well as exercising. Tips can include; + Look at your urine to determine if you’re getting enough fluids; -it should be pale yellow; not dark urine which means that you need more water + Look at your milk production, is it changing? + Look at how you feel; postural/orthostatic hypotension (dizzy upon standing or rising?) + This is a helpful link about water intake; https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient (55.23) What are examples of LOW impact exercise? (57.00) What is RESISTANCE training and WHY is it important? https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits#health-benefits-of-resistance-training (59.25) What are practical ways to incorporate exercise into life with kids? (1.04) How can I enhance MOTIVATION? + set out clothes the night before + set routine may help; nut it out anyway despite what comes your way! + or be flexible if you’ve had a rough night; trudging through if you’re tired may predispose you to injury or a fall…so be kind to yourself and do it later in the day + rewards; say at the end of the week, or after reaching a particular goal…it is going to hit that reward centre and give you a DOPAMINE boost that will encourage you to keep reaching and moving forward! + mission Statement; a commitment statement to keep you accountable + get a PT if your budget allows for it? + have an outfit you want to wear as your motivation…it could be for your children, your health, to feel more comfortable and confident in your skin, for yourself…whatever it is; let it be sourced from something LONG lasting and a genuine reason that means something to YOU + look into your WHY, the energy behind it and forge forward (1.06) Motivation when in the thick of depression and anxiety? I would call into your tribe here, to best support you with exercise. Do it together! Make it fun, chat, listen to beautiful music, a podcast…if you can go alone if that would also bring you peace of mind, then ask your partner to be with the kids and go! (1.09) Practice mindfulness as you walk; to help calm anxiety and act as a grounding and connective time in nature or with your body. How? Pay attention to your 5 senses; what can you SEE, FEEL, HEAR, SMELL and TASTE? Feel the soles of your feet touching the ground with each step. Listen and feel into your breathing; is it shallow, or fast, slow or deep? Ask your soul to speak to you and to listen to what is being said. Other things here to make it easier to take that literal first step include; + Set out the outfit the night before + Wear active wear throughout the day so that you are READY whenever you can incidentally exercise! + Plan the day as best you can with getting someone to help ‘cover’ you whilst you exercise, someone to go with you/to take you, do it with you + Give yourself a reward for doing it; celebrate the little wins! + Consistency. A little bit each day is so helpful and it ALL adds up! It can take up to 66 days to establish a new habit; so slow and steady wins the race! The more you do, the better you will feel, and the more you will be able to do more! Funny how it works! xxx Namita

EPISODE 28 - The ARMER Technique for postnatal depression & PNDA I write in my book ‘Shining The Light on PND – The Journey From Darkness To Healing From Postnatal Depression’ about this ARMER TECHNIQUE. Acronyms are ALWAYS a helpful way to remember IMPORTANT points easily and succinctly; which is SO crucial when you are grappling with anxiety, insomnia and the not feeling yourself. It is an acronym to help you get through and to THRIVE through this chapter (and remember it is only a chapter and not your entire book…I promise!)   ARMER Technique: (save and print so you can refer to it anytime! Stick it on your fridge, mirror or bedside table) A sk for help from your partner, family and/or friend (SPEAK UP!) R each out to health professionals for help (GP being the first port of call or your OB) M ake a commitment statement to your recovery; helps to keep accountability AND reminds you of your WHY when things feel too much E xercise; partake in postpartum stage specific exercise to enhance endorphins and general wellbeing and PRANA (life-force energy) in your body. Make it a daily priority; not for weight loss or exertion however R est and partake in rejuvenation practices; we must rest our body, mind and soul. Look into depletion post-birth, the VATA imbalance from an Ayurvedic perspective. We need to give time and space to nourish and replenish our body   (4.55) I briefly explain story and background to give context of all of this for those new to the podcast! (8.53) Run through statistics of PND and PNDA as well as a whole list of symptoms Symptoms can include but are NOT limited to; Inability to concentrate or make decisionsAnger or frustrationFeeling no emotion or low and numb Feeling teary or sad all the timeLack of interest or pleasure in things normally enjoyable; even time with your babyNo motivation, no energyChanges in sleep; sleeping too much or not able to sleep at allChanges in eating; eating more or less than usual No hope for the futureFeeling like you are unable to cope and things are too overwhelmingFeeling very teary or emotionalFeeling isolated, alone and disconnected from othersHaving thoughts of self-harming or harming your babyAnxietyHeavy and clouded feeling in the head; cannot think clearlyLosing confidenceFears of being alone or fear of being around peopleFeeling like your baby does not love you or that you don’t love your babyInability to do regular everyday tasksDisconnection from your baby and children; lack of connection and emotionInability to function which makes everything feel difficult and overwhelmingFeeling like there is no way out, stuck, no hope or nothing will get you outLoss of joy, emotion and pleasure in things you normally love (14.32) I speak into the motivation of WHY I wrote my book, devised this acronym, podcasts, blogs, meditations, children’s book etc., as well as the purpose behind the ARMER technique! (15.27) Summary of the ARMER technique; and then I go into each aspect of it in detail below; (17.18) A is for ASK for help from your partner, family and/or friends…I give you permission to SPEAK UP! (20.20) R is for REACH out to HEALTH PROFESSIONALS (25.12) M is for Make a COMMITMENT STATEMENT (28.54) E is for EXERCISE; make it a daily priority and I speak into this from a scientific and Ayurvedic perspective (36.29) R is for REST and partake in REJUVENATION practices My genuine hope is that this is a ‘GO-TO’ technique to be known by anyone having or who has had a baby, so that the basic action steps to help move towards recovery can be remembered EASILY! Action will allow you to move forward and to become one step closer to living your best life! I invite you to visit our Whole-istic Healing Co. platform, which is a hub of information for ALL things #perinatalmentalhealth; with blogs, books and more! The pearl to practice this week is to print the sheet and keep somewhere easily accessible and to share it with anyone who you feel may benefit. Sending you all my love and strength xxx Namita

EPISODE 27 –2023 GOAL SETTING! SHOW NOTES: This episode is ALL about setting goals for 2023! Why are goals important?They allow for your actions to have INTENTION. They also provide; direction, focus and clarity. They also allow an opportunity to check in on what IS and what ISN’T working, which is great! I speak into the concept that whilst goals are important, I am mindful about not letting the present disappear in ‘hope’ of the grass being greener when X, Y or Z is achieved. It IS about the journey; the small steps and not thinking that you will be happy ‘when’ something is realised, but only within the now. What are mine that I have set?I chat about the PDF downloadable worksheet (download here now!) that I have created to write through your goals. I find it clear and helpful…and I would love for you to set yours too! I always segment my goals into MIND, BODY and SPIRITUAL goals, with action steps specific to those. I then write my non-negotiables. I then write my self-care strategies that I will ‘GO-TO’ or employ. I remind myself of the signs that my body tells me through signs and symptoms and then lean into what it is telling me. I then chat about my Summer musings and reflections! What is your WHY behind your goal?What is driving your need to fulfil this goal? Is it from a space of lack? Not feeling enough? Feeling like it may compensate for something else? What is the motivation? I believe it is the energy behind the motivation and what DRIVES it, that is going to either feel GOOD or NOT… What is going to make you THRIVE and comes from a heart centred space? For example; meditation; is it coming from a space of feeling you are worthy to connect with your higher self, to switch off the information overload vs feeling like you ‘have to’ or have been ‘told to’. Both of these motivations feel very different. What do setting goals allow for me?For me, I need structure and routine somewhat. It grounds me. I live a little bit compartmentally. I need little wins to feel like I am being purposeful and productive; not too much though…much like Goldilocks! In time, I have come to give myself GRACE. I accept that our life is not ordinary and we have lots of balls in the air ALL the time. I allow myself to put one step in front of the other. For example, right now, my husband is overseas for business. I acknowledge that I don’t; need to be the best mum, have an immaculate house, ironed clothes, meals made from scratch, exercise to my capacity, work, maintain the businesses and do homework/sports/extra-curricular activities/comps/ tournaments etc. I give myself grace…that I will do my best at any one time. There is no one who will pat me on the back and say ‘Wow, well done Namita, you did ALL that in a day…everyday?’ Because there is no one to impress. There is no ‘end destination’ to have achieved or arrived at. All that I can do, is be present. Observe how I am feeling; what my body, mind and soul is telling me and to do my best. I grant myself the grace that I deserve. So; in the spirit of sharing (from the downloadable sheet); My 3 words for 2023; Spaciousness (not filling every waking moment with an activity)Vitality (energy, health, nutrition)Abundance (time, purpose, service, connection and love)My Non-negotiables Exercise, journaling, meditation, reading, time and space for work which is my dharma. Asking or paying for the help that I need. Balance between alone time and connection time. Signs from my body to observe: Inflammation (watch my reaction to alcohol; respect my temple enough to not ignore her) Carrying tension in my shoulders, shallow breathing, ‘holding on’. Being in my sympathetic nervous system all of the time and being a slave to the imaginary time pressure that we subscribe to. Self care strategies: Acupuncture monthly, massage when needed, taking long baths, going to the ocean, silent coffees, phone off, T.V off, silence, pausing and reading. The mindful moment of the week; is for you to sit with your thoughts and set out your goals…and put it somewhere you can refer to it regularly! xx Namita

EPISODE 26 – GROUNDING MEDITATION FINAL EPISODE FOR 2022 SHOW NOTES This week is a short and sharp grounding meditation to help NOURISH and SOOTHE the nervous system. One to tap into whenever you feel the need to. For relaxation. For grounding. Light a candle…. Do it after having a bath… Do it whilst sitting on the grass or in nature… Whilst going for a WALK... Drop the Scheduling… Drop the ‘TO-DO’ lists…and just BE. Step into the POWER and STRENGTH that lies within you…   I speak into GRATIUDE and my gratitude for the year that has been…and my WISH for the year that will be.   (10.11) I then walk you through a GROUNDING MEDITATION   I hope you enjoy   xx Namita

EPISODE 25 – TOOLS TO GET THROUGH THE ‘SILLY SEASON’ SHOW NOTES Today’s episode I run through WHAT I have noticed within my body and system leading up to the ‘SILLY SEASON’…and the INSPIRATION behind this episode. I also then run through 10 strategies to help you get through the SILLY SEASON with JOY…EASE…LIGHTNESS and use it as an opportunity to RE-SET and recalibrate!   (3.08) I run through what I have observed within myself (12.35) I run through the 10 strategies as a summary SCHEDULING VS OVER-SCHEDULING (14.02)BOUNDARIES (17.47)TIPS FOR ‘TO-DO’ LISTS (20.42)OVERSTIMULATION (25.39)ALCOHOL AND NUTRITION (29.29)MOVE YOUR BODY (34.26)REMOVE ANY GUILT; ANY EMOTIONAL TOXINS/’’AMA’ IN AYURVEDA (37.25)DO ACTIVITIES TO SUPPORT YOUR NERVOUS SYSTEM (39.24)USE THE NEW YEAR AS A WAY TO ‘RE-EVALUATE’ AND ASSESS YOUR LIFE/ ROUTINE ETC. (41.50)CONNECTION (43.28)(43.59) I then run through where to find the list of RESOURCES if you are feeling OVERWHELMED with PNDA, mood related conditions…and I run through some names of resources and the LINK to direct you EXACTLY of where to go   RESOURCES/SUPPORT LINK   I speak into NOT wearing a mask during this time…and that it is perfectly normal and OK to feel the way you do…this is a beautiful gentle reminder of WHO and WHAT you are, HOW MUCH you matter and some gentle words of encouragement to give you the strength to keep going   xx Namita

EPISODE 24 – MIDWIFE GAIL FROM ‘THE NESTING HUB’ SHOW NOTES: This week I cat with the wonderful Endorsed Midwife Gail Colquhoun from ‘The Nesting Hub’. We chat about ALL things pre-pregnancy, pregnancy and post-partum. We unpick all of the aspects and benefits of CONTINUED MIDWIFERY care, as well as ALL the burning questions that I have always wanted to ask an amazing midwife as herself! I have boxed Gail’s information and contact details, and then list ALL of her helpful resources that she mentions in our chat. I hope you enjoy this episode and gain so much out of her brilliant wisdom and expertise, as well as feel her passion for what she does as much as I did! x Namita   BIO of GAIL COLQUHOUN: Gail is an Endorsed Midwife and Clinical Educator at ‘’The Nesting Hub’’ - a holistic, family-centred, individualised pregnancy, birth, and postnatal service, based on the Northern Beaches of Sydney. As an experienced and passionate Midwife, Educator and Researcher, she has a career that spans 24 years, both in her homeland of Scotland and for the past 10 years here in Australia. With knowledge and experience in all aspects of prenatal, birthing, and postnatal care, in both hospital and home settings, and across public and private services, Gail understands that every woman, birthing person, couple, pregnancy, birth & postnatal journey is different, and, as a midwife, she plays an integral part in providing safe, holistic & effective, evidence-based midwifery care, along-with support, advocacy, education, empowerment and understanding, across the continuum. Credentials: 1998 - Diploma in Midwifery Studies (Merit) 2000 - Bachelor of Science in Midwifery (Distinction) 2020 – Masters’ Degree in Clinical Education 2021 - Prescribing for Midwives Certification, Endorsement Status and Notation on AHPRA Midwifery Registration which allows me to prescribe medications, and to carry out all clinical midwifery care (including home-birth) in a home environment, within my private practice, The Nesting Hub, having been issued with Prescriber and Provider Numbers, and it has allowed MIGA Insurance to be initiated. The Nesting Hub; www.thenestinghub.com.au   LINKS: https://gidgetfoundation.org.au https://panda.org.au https://www.cope.org.au https://www.beyondblue.org.au https://www.lifeline.org.au https://www.breastfeeding.asn.au/ https://www.homebirthnsw.org.au/directoryhomebirthmidwives.html https://www.homebirthaustralia.org https://www.sms4dads.com.au/ https://beerandbubs.com.au https://coreandfloor.com.au/ https://raisingchildren.net.au   USEFUL BOOKS: Ina May’s Guide to Childbirth Ina May Gaskin Ina May’s Guide to Breastfeeding Ina May Gaskin Spiritual Midwifery Ina May Gaskin Reclaiming Childbirth as a Rite of Passage Dr Rachel Reed Active Birth   Janet Balaskas Give Birth Like a Feminist Milli Hill The Positive Birth Book Milli Hill In Your Own Time Dr Sara Wickham What’s Right for Me   Dr Sara Wickham Gentle Birth Gentle Mothering – Dr Sarah Buckley The First Forty Days – Heng Ou Baby on Board – Dr Howard Chilton The First Six Weeks – Midwife Cath Sleeping Like a Baby – Pinky McKay   PODCASTS: Australian Birth Stories – https://australianbirthstories.com/podcasts Midwives Cauldron – https://podcasts.apple.com/au/podcast/the-midwives-cauldron/id1523178579 The Great Birth Rebellion – https://www.melaniethemidwife.com/podcasts/the-great-birth-rebellion Birthful - https://birthful.com/podcastinfo Doing it at Home - https://diahpodcast.com/listen 40 Weeks Pregnancy Podcast - https://pregnancypodcast.com/week Happy Homebirth - https://www.myhappyhomebirth.com/podcast-2 Pure Parenthood - https://purebaby.com.au/pages/pure-parenthood Baby Talk - https://www.abc.net.au/radio/programs/babytalk Mindfully - https://www.listennotes.com/podcasts/mindfully-abc-radio-Pu-wZtq3bB0

EPISODE 23 - THE POWER OF 'FAITH' TO GET YOU THROUGH DARKNESS This week’s episode is a short and sharp on, and is centred around the power of ‘FAITH’ to get you through the dark time. I use the term ‘Faith’ loosely and it can be filled in with whatever term or aspect that resonates with YOU! It could be spirituality, mindfulness, nature…or a particular religious’ doctrine. This episode is not designed to be controversial…it is not specific about a particular sect or designed to convert anyone! It is simply speaking into harnessing this concept of faith in something bigger than ourselves, in allowing us to feel more internal strength and power. It is something that I utilised during my experience with PND and it gave me the strength to keep holding on…and I still utilise today to internally fuel me. I speak into many aspects of it…nature, music, dancing…anything embracing the ‘divine feminine’ and flow energy…this aspect of surrender and trust…and hope that it is a tool that you can call upon if and when you need it…or simply be a reminder that the tool of faith is there to access if it is something that you have used before…now may be a beautiful time to utilise it. I hope you take something away from the episode! Enjoy x Namita (0.20) I chat about how this episode is not designed to be controversial because that is not my nature or what I tend or like to do! (1.47) It is speaking into this concept of having ‘faith’ in something bigger than ourselves…and I allow you to fill in the blank as to what that ‘something’ is (3.07) I speak into MY personal experience and the feelings that I embraced at the time…this feeling of SURRENDER…TRUST…and how it made me feel inside (5.41) I believe it is this mindful and beautiful INTENTION of faith that enables us to feel grounded…and helps to abdicate the pressure and stress of the situation (6.03) I speak about NAMI; National Alliance on Mental Illness and I read out their take on spirituality directly from their website. This is the link below; https://www.nami.org/Blogs/NAMI-Blog/December-2016/The-Mental-Health-Benefits-of-Religion-Spiritual I also joke because my friends and husband call me NAMI too, which is short for Namita! (8.06) I also speak into MUSIC and how the power of emotion, connection and the FEELING aspect of it is so powerful and helps this heart and brain connection. The two artists that I speak of personally resonating to ME…and not necessarily you…are; SNATAM KAUR KRISHNA DAS (in particular the MA Durga song) (13.05) I also suggest singing in the shower…dancing like no one is watching…essentially connecting to any soulful activity that is going to enhance this SHAKTI; this internal mother goddess power energy within…this divine feminine strength…and the HOW or WHAT may look different for each of us! (15.38) I speak into doing and connecting with as many heart centred activities that bring joy, love, connection…this ‘spark’ of life so to speak! (17.31) The PEARL TO PRACTICE this week, is that if you have utilised faith previously, to bring it out of your tool belt again…and practice it daily…reflect on how you feel after doing it daily for a week and compare it to how you felt the week before…do you feel better?

EPISODE 22 – SHOULD I GET A BLOOD TEST IF I HAVE PND? SHOW NOTES: This week’s episode, I dive into all of the questions and musings about blood tests and postnatal depression…There a lot of ‘food for thought’ points and ponderings that I go through! I dive into my full investigations with an Integrative GP, as well as an amazing resource by Dr Oscar Serrallach and direct you to his amazing book. (0.52) I start off the conversation with the premise that I cannot demand anything from your doctor, as this is not the point of this podcast! It is planting a seed of thinking of it as an option; but not coercion from me at all! (1.55) I chat about how baseline blood tests may indicate a ‘root cause’ for underlying symptoms; such as thyroid conditions, low iron or B6 as some examples (3.49) Investigating alcohol use, drug use or misuse may be an underlying cause of anxiety and depression so looking further into the root cause can be so important (4.25) Investigating adverse effects or side effects of medication may affect mood, for e.g. corticosteroids, so a pharmacist can help you with the investigations as well as your GP (5.51) The importance of looking at the BIOPSYCHOSOCIAL aspects is so important and I dive into this further (8.18) I launch into the ‘why me?’ ponderings and chat about this…and I write a lot about this in my book ‘Shining The Light on PND – The Journey From Darkness To Healing From Postnatal Depression’ (10.56) I go through my Integrative GP tests that I had and chat about my ponderings about them! (14.14) I dive into the potentialities of my tests and were there predisposing deficiencies that made me a candidate for PND? Lots of musings! (15.04) I chat about my curiosity of the link between PND and menopause anxiety and depression? Again more musings! (17.08) I chat about Dr Oscar Serrallach’s book ‘The Postnatal Depletion Cure’. I heard about him after listening to him on the Melissa Ambrosini podcast and loved his findings and book! I encourage you to read it if you are interested in this aspect…highly recommend! (18.57) I chat about the Ayurvedic perspective of balance after childbirth and the similar link to the findings of Dr Oscar Serrallach…all very interesting! (21.05) I chat about my interest and curiosity into more research about ALL things biochemistry and pathophysiology in regards to perinatal mental health! (21.42) My vision and hope for the future of PND with more research and understanding Lots of thoughts and ponderings here; but hope you enjoy this episode!   x Namita

EPISODE 21 – WHEN SHOULD I SPEAK TO A GP? SHOW NOTES: This week’s episode is stripping down exactly when to see your GP. This is as a mother, father, grandparent or for a child, and I spell out exactly when to see a GP. I also run through when to visit the Emergency Room (ER), what to do in an After Hours situation and also when to call 000 according to Ambulance NSW’s directives (these numbers are for Australia only!) My passion is about enhancing health literacy and to share information to help you THRIVE in your life! (1.20) I dive into my passion about enhancing health literacy within the community (1.45) My hope is that this podcast can reach more people or those people that I may not necessarily have reached to help broaden health literacy (2.17) Episode 11 was about ‘When to speak to a Pharmacist?’ and nutting out exactly what we do; so this episode is similar but about when to chat to your GP (2.56) I also dive into what to do After Hours, when to go to the Emergency Department and when to call 000 (3.38) I briefly chat about different billing arrangements (5.10) I chat about the benefit of establishing rapport with your GP and how it can help (7.19) I chat about the great relationship I had with our family GP growing up and would love to have the same for our boys! (7.41) The first is going to the GP when symptoms are not resolving either on their own, with medication, or are lingering and I go in deeper about this (8.47) To go for a child under 2 or someone over 65 and the reasons WHY (9.41) Trusting your gut instinct as a parent about your child and I delve into this (11.21) My mantra is ‘If in DOUBT…CHECK IT OUT!’…I live by this and recommend this to all patient’s and apply it in my own home too! (11.44) For chronic conditions (12.12) For mental health; GP’s are an AMAZING first point of contact for this (13.07) With parenting; any perinatal specific concerns, feeling low in mood and unable to cope, the GP is the best place to start the conversation (13.48) I chat through some simple strategies to help you if you are seeing a GP for mental health; to help you get the most out of your appointment as well as to feel more comfortable (14.13) When you find out that you are pregnant, a GP is a great place to go! (14.49) Vaccinations (childhood and travelling) and injuries (16.57) I chat about fevers, which is over 38 degrees Celcius (18.01) Chat to your GP about symptoms that we may take for granted; they can be recurrent or longstanding but to not ignore them as we often do! (18.53) I chat about chronic conditions such as diabetes and regularly seeing your GP to help you get the best outcome for your health so that you can THRIVE! (20.30) I give women’s health and men’s health examples as to when to go to a GP (20.57) I dive into GASTRO (21.57) I dive into COLDS (23.07) I dive into CONJUNCTIVITIS (24.21) I dive into DEHYDRATION (26.18) I chat about After Hours situation and where to go (26.40) The Health Direct number is 1800 022 222 Their website is www.healthdirect.gov.au (27.24) If you use social media, I recommend Dr Preeya Alexander from ‘’The Wholesome Doctor’’. She does amazing posts, live videos about trending topics and health concerns. She is also on Good Chef Bad Chef, so here is her link for a reputable GP that is in the space of social media! Her instagram handle is ''thewholesomedoctor' (29.13) I dive into when to go to the Emergency Room (ER)…in Australia (30.01) I dive into the Ambulance NSW’s directives of when to call 000 (in Australia) (31.00) Lifeline is 13 11 14 (31.17) The Poisons Information Centre is 13 11 26 (32.33) This week’s MINDFUL MOMENT, is to save the 3 numbers in your phone…you have 3 new friends now! It also is to research GP’s around you and one that you resonate with if you have not got one already. It is easier to find one when you do not urgently need one so you can decide who may be best for you and your family.   Thank you so much! x Namita

EPISODE 20 – PERINATAL MENTAL HEALTH WEEK SHOW NOTES: This week from the 6th to the 12th November, it is Perinatal Mental Health Week in Australia. This episode is ALL about this amazing collaborative initiative and HOW important it is. Visit the official website for AMAZING information and links to ALL of the amazing partners; at www.pmhweek.org.au (0.25) I explain this initiative, how there are 47 official partners in this amazing collaboration! (0.42) The collective theme for the week is ‘We’re here, we get it’ (1.23) I explain how this week is acknowledging and appreciating that PREGNANCY and the POSTPARTUM period is unique, and there are; biochemical, hormonal, physiological, physical, emotional and social changes that occur (3.18) The week will have DAILY themes for you to ponder, consider, self-reflect and then direct you to resources should you feel you need further support around it (4.16) The current statistics in Australia is that 1 in 5 mothers, 1 in 10 fathers will experience PNDA; which equates to around 100,000 parents in Australia each year! I highlight how the sheer number of this illustrates how prevalent it is…and how you are not alone in your journey…which can provide some much needed respite (6.03) I share my personal story and experience, as well as dive into why I am so passionate this as a pharmacist yes, but also through lived experience and the WHY I am passionate about enhancing health literacy and to create resources to fill the voids that I experienced (12.55) I chat about the significance of having the BEST, BRIGHTEST and most skilled organisations collaborating together on this with unity for such an important AWARENESS campaign (16.13) I recognise how unique it is for ALL people; the causes, triggers, symptoms and treatments…and chat about this (18.13) I dive into how or what to recognise within yourself or in your partner that may indicate a change in how you are feeling (20.15) I go into how chatting with your GP is an EXCELLENT first point of contact, as they can refer you to exactly where you need to go to receive the support and resources that you need (21.26) Jump onto the website; www.pmhweek.org.au and click on the individual partners for further information. If you use social media, then the #pmhw is the one that will be utilised for posts and awareness information (22.10) I run through the partners who are collaborating this week! (26.40) I speak into this compelling message of HOPE, and I encourage YOU to speak up and walk towards your recovery…I speak into how DESERVING you are of recovery and I remind you of the light that is eternally within you and to never forget it LINKS TO RESOURCES: www.pmhweek.org.au www.wholeistichealingco.com Shining The Light On PND – The Journey From Darkness To Healing From Postnatal Depression   My Mummy After Our Baby   Guided Meditation Album Sleep Album

EPISODE 19 – CONSISTENCY VS ‘ALL OR NOTHING’ MINDSET SHOW NOTES: This week’s episode is all about the mindset of ‘Consistency VS the ALL or NOTHING’. It is something that I personally ebb and flow through; so wanted to speak into this today…in hope that it gives respite if you have similar tendencies and what I have learned from reflecting upon it…many times! (0.15) This is the FIRST video solo podcast, so if you prefer to watch me talk if you are a visual person, then hop onto the Whole-istic Healing Co. YouTube channel and watch here: https://www.youtube.com/channel/UCX4YMnJIPEM2H2iJnABnJMA (1.26) I chat about how I write a whole chapter on different MINDSETS in my book ‘Shining The Light on PND’, and this ALL or NOTHING mindset was one of them (1.59) It can pertain to ANYTHING! Fitness, eating habits, alcohol, studying, cleaning; you name it! Yet, it is this principle of being on either end of the scale of either doing it ALL and feeling exhausted from it, or by leaving it because it feels too much, but it ends up piling up! (2.55) I speak into how it has recently presented for me and is rearing her ugly head! It is something that I ebb and flow from encompassing, because I do know that I don’t THRIVE by encapsulating it, yet, it does often pop through again if I am mindfully observant! (5.35) I speak into how the letting it pile up by doing nothing, results in a huge feeling of OVERWHELM (6.51) Breaking this mountain into ‘small bite sized pieces’ is my motto; i.e. consistency and allowing it to be manageable and achievable are key here! (8.32) My disclaimer is that I speak into my experience and reflections, and that I am a pharmacist and not a counsellor or psychologist! I always advocate for speaking to a trained GP or psychologist in all behavioural matters; so if this is something you resonate with, to chat to your health care team to investigate further strategies. For perinatal specific concerns, I am a huge advocate and ambassador of the Gidget Foundation, who do amazing work in ALL things PERINATAL and psychology is there bread and butter! (9.42) I speak into how this mindset works for me, what it brings me, as well as how it does and does not serve me (12.34) I speak into HOW we can make things in bite sized pieces (15.22) I chat about fitness as an example (15.53) I speak into the latest PubMed article about how it takes 66 days, or roughly 10 weeks, which is 2-3 months for a behaviour to become a habit (vs the initial thought of it taking 21 days)! The link to the articles about this time frame are; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/ https://jamesclear.com/new-habit#:~:text=On%20average%2C%20it%20takes%20more,to%20form%20a%20new%20habit.   (18.09) I dive into the Ayurvedic principle as I always do to give understanding from this perspective (20.18) This week’s MINDFUL MOMENT is to look into any area of your life where you may be exhibiting this ‘all or nothing’ approach, and reflect as to HOW it is working for you… If you feel that it is not serving you, then I ask that you look at strategies into HOW to make it into ‘bite sized’ pieces.   A short and sharp episode this week, but I hope you take away some juicy pearls to look into if you resonate with it! Enjoy! x Namita