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<p><strong>Natural Strategies for Hormonal Balance</strong><br>Hormonal imbalances can significantly impact energy levels, mood, and overall health. Addressing these imbalances through natural methods can promote better well-being and long-term vitality.</p><p><strong>Understanding Hormonal Imbalances</strong><br>Hormones regulate essential functions in the body, and disruptions can lead to symptoms such as weight changes, irregular menstrual cycles, mood fluctuations, and fatigue. Identifying these signs is the first step in addressing potential underlying issues.</p><p><img id="zq02jr77yfm59miipf" src="https://media.gettyimages.com/id/1490413631/photo/handwritten-hormonal-imbalance-sign-on-the-blackboard.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=tVLDYoARqzPQZ5luPp-YAYpXn6Ppan_j8G-JVnnZ3Pw=" alt="Handwritten Hormonal imbalance sign on the blackboard." title="Handwritten Hormonal imbalance sign on the blackboard." class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1490413631/photo/handwritten-hormonal-imbalance-sign-on-the-blackboard.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=tVLDYoARqzPQZ5luPp-YAYpXn6Ppan_j8G-JVnnZ3Pw=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></p><p><strong>Dietary Adjustments</strong><br>Nutrition plays a pivotal role in hormonal health. Incorporating <strong>nutrient-dense foods such as leafy greens, cruciferous vegetables, healthy fats, and fermented foods</strong> can support hormonal regulation. Diets like ketogenic or low-carb approaches may also improve insulin sensitivity, a key factor in metabolic health.</p><figure id="figure-0dqmj1jnenm59mixzx"><img id="0dqmj1jnenm59mixzx" src="https://media.gettyimages.com/id/1347540778/photo/leaves-of-different-sizes-and-colors-close-up.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=-kZhAL4W4coauyfA2ZUzo4ZV_WHQqtLJfuZgx-Sx2GY=" alt="Core training class with mats and stability balls Circuit training with four participants in a bright studio Functional training with kettlebells and resistance bands Pelvic floor training for women in a calm setting Climbing-specific strength workout in the gym Black roll fascia training during a group session Biathlon training program for winter sport athletes Small group workout led by a personal trainer" title="Core training class with mats and stability balls Circuit training with four participants in a bright studio Functional training with kettlebells and resistance bands Pelvic floor training for women in a calm setting Climbing-specific strength workout in the gym Black roll fascia training during a group session Biathlon training program for winter sport athletes Small group workout led by a personal trainer" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1347540778/photo/leaves-of-different-sizes-and-colors-close-up.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=-kZhAL4W4coauyfA2ZUzo4ZV_WHQqtLJfuZgx-Sx2GY=" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><p><strong>Lifestyle Modifications</strong><br>Regular physical activity, stress management, and adequate sleep are critical components of hormonal balance. Exercises such as <strong>strength training and yoga can help lower cortisol levels</strong>, while consistent sleep patterns (7–9 hours nightly) are essential for optimal hormone production. Exercising too much on the other hand can increase cortisol levels and have the averse effect, so strive for maximum working out of 4 times a week, where 2 are low impact.</p><p><strong>Targeted Interventions</strong><br>Specific imbalances, such as estrogen dominance or insulin resistance, may require tailored strategies. For example, consuming <strong>cruciferous vegetables supports estrogen metabolism, while a fiber-rich, low-carbohydrate diet </strong>combined with regular exercise can enhance insulin sensitivity.</p><p><strong>Supplementation and Support</strong><br>Natural supplements, including adaptogens like <strong>ashwagandha and essential nutrients such as vitamin D, magnesium, and omega-3 fatty acids</strong>, may complement lifestyle and dietary changes.&nbsp;</p><figure id="figure-co40nshytem59mjp99"><img id="co40nshytem59mjp99" src="https://media.gettyimages.com/id/1820641054/photo/vitamins-and-supplements-variety-of-vitamin-tablets-in-a-jar-on-a-texture-background.jpg?b=1&s=2048x2048&w=0&k=20&c=0acqoB8TDEP7jZcCSwJU_OhPXIsyBv4X2x8NTb2ZQ18=" alt="Heilgymnastik Lymphdrainage Rehabilitation Prävention Muskelaufbautraining Personal Training Kälte- und Wärmeanwendungen Atemtherapie Manualtherapeutische Anwendungen Rückenschule Kinesiotaping Narbenentstörung" title="Heilgymnastik Lymphdrainage Rehabilitation Prävention Muskelaufbautraining Personal Training Kälte- und Wärmeanwendungen Atemtherapie Manualtherapeutische Anwendungen Rückenschule Kinesiotaping Narbenentstörung" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="undefined" data-positionY="undefined" data-fullWidth="false"/></figure><p><strong>Conclusion</strong><br>Addressing hormonal imbalances through diet, lifestyle changes, and targeted interventions offers a sustainable path to improved health. Professional guidance can help tailor these strategies to individual needs, fostering long-term well-being and resilience.</p><p>If you need help getting started, don't hesitate to reach out. We get you started.</p><p>Warm regards,</p><p>Sam&nbsp;</p>

Balance Your Hormones: Tips And Foods!

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<p>Insulin resistance is a condition where the body's cells do not respond well to insulin. Insulin is a hormone that helps cells absorb glucose from the blood. Just like your body can build up a tolerance to caffeine over time, it can also become less sensitive to sugar with prolonged exposure. This process, known as insulin resistance, happens when your body is regularly flooded with high amounts of sugar over a long period. When cells resist insulin, glucose builds up in the blood, leading to higher blood sugar levels.</p><blockquote><p>This is much like how drinking coffee regularly can make you need more of it to feel energized.</p></blockquote><h2>Causes of Insulin Resistance</h2><p>When you eat sugar or carbohydrate-rich foods, your body breaks them down into glucose (sugar), which enters your bloodstream. To help your cells absorb this glucose for energy, your pancreas releases a hormone called insulin. Under normal circumstances, insulin allows your cells to efficiently take in the sugar and use it.</p><figure id="figure-bg0mjstym27pngow"><img id="bg0mjstym27pngow" src="https://cdn.durable.co/blocks/1czURpUvRugm3HDf62GDqdYubHsCsH8srMHLlouFFR1UJJmeWOJkhNDXQAPtH4Gg.jpg" alt="Krankengymnastik Sportphysiotherapie Orthopädische Rückenschule Manuelle Therapie Atemtherapie Elektrotherapie Beckenbodengymnastik Kinesio-Taping Wirbelsäulenkurs Osteopathische Behandlungsformen" title="Krankengymnastik Sportphysiotherapie Orthopädische Rückenschule Manuelle Therapie Atemtherapie Elektrotherapie Beckenbodengymnastik Kinesio-Taping Wirbelsäulenkurs Osteopathische Behandlungsformen" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1czURpUvRugm3HDf62GDqdYubHsCsH8srMHLlouFFR1UJJmeWOJkhNDXQAPtH4Gg.jpg" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure><p>However, when your diet is consistently high in sugar, your body is constantly producing insulin to manage those levels. Over time, your cells start to become "resistant" to insulin’s effects. In other words, your body needs to produce more insulin to have the same impact as before. This is much like how drinking coffee regularly can make you need more of it to feel energized.</p><p>As this resistance builds up, your body’s ability to manage sugar in the bloodstream diminishes. This can lead to chronically high blood sugar levels, which are a precursor to more serious conditions like type 2 diabetes, PCOS, fatty liver, hypertension and the list goes on. Insulin resistance doesn’t happen overnight—it’s a gradual process driven by factors such as:</p><ul><li>Frequent sugar consumption: Regular intake of sugary foods and drinks keeps insulin levels high, making it harder for your cells to respond effectively.</li><li>Lack of physical activity: Staying sedentary can make it more difficult for your muscles to use glucose properly, worsening insulin sensitivity.</li><li>Excess body fat, especially around the abdomen: This is linked to metabolic disturbances that drive insulin resistance.</li><li>Chronic stress: Stress hormones like cortisol can interfere with insulin function, further contributing to resistance.</li><li>Poor sleep habits: Inadequate sleep has been shown to disrupt how the body processes sugar and can lead to insulin resistance over time.</li></ul><h3>Diet and Insulin Resistance</h3><p>Diet is another important factor. Consuming a diet high in processed foods, a lot of breads and pasta, and unhealthy fats can also lead to insulin resistance. These foods can cause weight gain and inflammation, which can worsen insulin sensitivity.</p><h2>Consequences of Insulin Resistance</h2><p>When insulin resistance is not managed, it can lead to a variety of complications. These conditions occur when blood sugar levels are consistently high. Over time, high blood sugar can damage organs and lead to:&nbsp;</p><ul><li>Type 2 Diabetes: Insulin resistance is a leading cause of type 2 diabetes. As the body becomes less responsive to insulin, blood sugar levels rise, eventually leading to diabetes.</li><li>Heart Disease: Insulin resistance increases the risk of cardiovascular diseases, including heart attacks and strokes, due to its effects on blood pressure, cholesterol levels, and inflammation.</li><li>High Blood Pressure (Hypertension): Insulin resistance is linked to elevated blood pressure, increasing the risk of heart disease and other complications.</li><li>Obesity: Insulin resistance often leads to weight gain, particularly around the abdomen, contributing to obesity, which further exacerbates the condition.</li><li>Metabolic Syndrome: This cluster of conditions—including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels—greatly increases the risk of heart disease, stroke, and diabetes.</li><li>Polycystic Ovary Syndrome (PCOS): Insulin resistance is common in women with PCOS and contributes to symptoms such as irregular periods, infertility, and excess hair growth.</li><li>Fatty Liver Disease: Insulin resistance can lead to the accumulation of fat in the liver, resulting in non-alcoholic fatty liver disease (NAFLD). This can progress to liver inflammation, scarring, and potentially liver failure.</li><li>Chronic Kidney Disease: Persistent high blood sugar and insulin resistance can damage the kidneys over time, leading to chronic kidney disease.</li><li>Atherosclerosis (Hardening of the Arteries): Insulin resistance can promote the buildup of plaque in the arteries, increasing the risk of cardiovascular diseases.</li><li>Increased Risk of Certain Cancers: Insulin resistance is linked to an increased risk of some cancers, such as breast, colon, and pancreatic cancer, due to higher levels of insulin and growth factors that promote cancer cell growth.</li><li>Skin Conditions: Acanthosis nigricans—a condition characterized by darkened, thickened patches of skin, typically around the neck and armpits—is often associated with insulin resistance.</li><li>Poor Wound Healing: High blood sugar levels impair the body’s ability to heal wounds effectively, which is especially problematic in people with insulin resistance and diabetes.</li><li><span style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);" data-mce-style="font-family: inherit; font-size: calc(18px * var(--body-fontSize, 1)); font-style: var(--body-fontStyle, normal);">Mental Health: Insulin resistance can impact mental health as well. Some people may experience mood changes, anxiety, or depression.&nbsp;</span></li></ul><figure id="figure-kqudfv08em27q90sd"><img id="kqudfv08em27q90sd" src="https://media.gettyimages.com/id/1583095926/photo/obese-woman-with-fat-belly-in-dieting-concept-overweight-woman-touching-his-fat-belly-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=OBJ8PwvjJq7XrRD4v0nzTE-Ij0_73WMyDwRb-H1paso=" alt="Obese Woman with fat belly in dieting concept. Overweight woman touching his fat belly and want to lose weight. Fat woman her waist with a centimeter.
Shape up healthy stomach muscle and diet lifestyle" title="Obese Woman with fat belly in dieting concept. Overweight woman touching his fat belly and want to lose weight. Fat woman her waist with a centimeter.
Shape up healthy stomach muscle and diet lifestyle" class="object-cover bg-gray-100 selected" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1583095926/photo/obese-woman-with-fat-belly-in-dieting-concept-overweight-woman-touching-his-fat-belly-and.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=OBJ8PwvjJq7XrRD4v0nzTE-Ij0_73WMyDwRb-H1paso=" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;" data-mce-selected="1"></figure><h2>Solutions for Insulin Resistance</h2><p>The most effective strategy for managing insulin resistance (IR) is to implement intermittent fasting and adopt a ketogenic diet for a specified period. Research has shown that these approaches can lead to significant improvements in insulin sensitivity and overall metabolic health.</p><h3>Intermittent Fasting</h3><p>Intermittent fasting involves cycling between periods of eating and fasting. This practice can help lower insulin levels and improve insulin sensitivity by allowing the body to utilize stored fat for energy during fasting periods. Additionally, fasting may promote autophagy, a cellular repair process that helps eliminate damaged cells and reduce inflammation, further supporting metabolic health. Start slowly with a period of 12 hours and see how your body reacts until you can do a minimal of 16 hours.&nbsp;</p><p>Note: for women, in the 11-15 days of their cycle, it is not recommended to do a fast longer than 16 hours.&nbsp;</p><h3>Ketogenic Diet</h3><p>A ketogenic diet is characterized by a high intake of healthy fats, moderate protein, and very low carbohydrates. By significantly reducing carbohydrate intake, the body enters a state of ketosis, where it primarily burns fat for fuel instead of glucose. This shift not only helps stabilize blood sugar levels but also reduces insulin secretion, which can be particularly beneficial for those with insulin resistance. Eat a maximum of 30 grams of carbs a day in combination with fasting.&nbsp;</p><figure id="figure-y5x5xjc9dgm27qcjsp"><img id="y5x5xjc9dgm27qcjsp" src="https://media.gettyimages.com/id/1134020377/photo/healthy-ketogenic-low-carb-food-for-balanced-diet.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=VfeqxvwDn-GGxE4SOACXPnFnObrZEUYXXvwqczcajxw=" alt="Healthy ketogenic low carb food for balanced diet" title="Healthy ketogenic low carb food for balanced diet" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1134020377/photo/healthy-ketogenic-low-carb-food-for-balanced-diet.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=VfeqxvwDn-GGxE4SOACXPnFnObrZEUYXXvwqczcajxw=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Berberine</h3><p>Berberine is a powerful natural compound found in several plants, including goldenseal and barberry. It has gained significant attention in recent years for its potential to help manage insulin resistance and improve metabolic health.</p><p>Take berberine as a supplement 2 x 1000 mg with a meal. Many individuals report less sugar cravings, hunger and overall better metabolic health after incorporating berberine into their routine. &nbsp;</p><h3>Professional Guidance</h3><p>Seeking help from healthcare professionals can be beneficial. A doctor, osteopath or naturopathic nutritional coach can provide personalized advice and create a plan to manage insulin resistance. If you need help with getting started, do not hesitate to contact us. We will help you to get your health back!</p><p><br></p>

The #1 Chronic Disease of the Century: Uncovering the Truth About Insulin Resistance

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<p>When it comes to managing pain or recovering from an injury, people often hear about physiotherapy and osteopathy. Both are effective ways to improve health, but they differ in approach and techniques. Understanding these differences can help you make informed decisions about your care.</p><h2>What is Physiotherapy?</h2><p>Physiotherapy focuses on restoring movement and function. Therapists use exercises, manual therapy, and education to help patients. They work with people who have injuries, disabilities, or illnesses. The goal is to improve physical strength, balance, and flexibility. Their work is essential in helping patients recover from surgeries or acute conditions focussing on the musculoskeletal system, which encompasses bones, muscles, and joints.</p><figure id="figure-rashh1w8pjm27xffmr"><img id="rashh1w8pjm27xffmr" src="https://media.gettyimages.com/id/1478745519/photo/close-up-of-physiotherapist-working-with-patient-on-the-bed.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=0x9MZ3BnzBHZslxPyDvDJJQo3iuGAw6bpW1edy6vlLI=" alt="Close up of Physiotherapist working with patient on the bed" title="Close up of Physiotherapist working with patient on the bed" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1478745519/photo/close-up-of-physiotherapist-working-with-patient-on-the-bed.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=0x9MZ3BnzBHZslxPyDvDJJQo3iuGAw6bpW1edy6vlLI=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>What is Osteopathy?</h2><p>Osteopathy is a holistic healthcare approach that focuses on diagnosing and treating issues related to the body's structure using manual techniques. Osteopaths begin their assessment also with the musculoskeletal system.</p><p>In addition to the musculoskeletal system, osteopaths further examine the visceral components of the body, including the organs. Factors such as previous surgeries, chronic inflammation, and lifestyle choices—such as alcohol consumption, smoking, and medication use—can all impact the visceral organs, leading to tension and discomfort. For instance, while a heart attack may cause pain in the left arm, an irritated liver can manifest as pain in the right shoulder or neck. Treating it with standard physiotherapy might have helped, but the problem always returned. By addressing these visceral components through hands-on techniques, osteopaths can facilitate the release of tension and restore balance.</p><p>Another key aspect of osteopathy is craniosacral therapy, which involves gentle stretching, massage, and manipulation of the connections between the skull - cranium - and the sacrum - the pelvic bones and tailbone. </p><p>These technique sets osteopathy apart from standard physiotherapy, as it employs specific methods and reflects a broader understanding of the interconnectedness of the human body. Osteopaths believe in the body’s inherent ability to heal itself and strive to support this process by enhancing circulation and relieving tension. Osteopathy can effectively address a variety of conditions, ranging from back pain to digestive issues.</p><p>In summary, while physiotherapists are experts in managing acute movement-related problems, osteopaths possess a comprehensive understanding of the body as a whole, dealing more with chronic problems. They excel in identifying and addressing the root causes of tension and discomfort, making them valuable partners in your journey toward optimal health.</p><figure id="figure-l1oiesljaqm27y1pu2"><img id="l1oiesljaqm27y1pu2" src="https://media.gettyimages.com/id/1918404895/photo/craniosacral-technique.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=JC0rK8VIv_RbhGNtHH29oG4eqXMMIi4WMf5scM5nV4Q=" alt="Craniosacral Technique" title="Craniosacral Technique" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1918404895/photo/craniosacral-technique.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=JC0rK8VIv_RbhGNtHH29oG4eqXMMIi4WMf5scM5nV4Q=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Key Differences</h2><h3>Approach to Treatment</h3><p>Physiotherapists and osteopaths both aim to improve health, but they use different methods. Physiotherapists often prescribe exercises and use equipment to aid recovery. Osteopaths rely more on manual techniques to address issues.</p><h3>Focus Areas</h3><p>Physiotherapy is more focused on rehabilitation and physical recovery. It is common in sports and post-surgery care. Osteopathy, on the other hand, takes a broader view of health taking into account the whole body, including skull and organs. It considers how different systems in the body interact and affect overall well-being.</p><figure id="figure-42e5o7twpm27xfhwz"><img id="42e5o7twpm27xfhwz" src="https://images.unsplash.com/photo-1643297654416-05795d62e39c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8aGVhbHRoY2FyZSUyMHByb2Zlc3Npb25hbHN8ZW58MHx8fHwxNzI4ODQ0NTg4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="healthcare professionals" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1643297654416-05795d62e39c?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8aGVhbHRoY2FyZSUyMHByb2Zlc3Npb25hbHN8ZW58MHx8fHwxNzI4ODQ0NTg4fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Choosing the Right Approach</h2><p>Choosing between physiotherapy and osteopathy depends on your needs. If you are recovering from a specific injury or surgery, physiotherapy might be more suitable. If you are looking for a holistic approach to health, osteopathy could be beneficial.</p><p>It is important to consult with healthcare professionals. They can guide you based on your condition and health goals. Both physiotherapists and osteopaths can work together to provide comprehensive care.</p><p>At Lotus Lech, our team includes both physiotherapists and osteopaths. We believe in offering personalized care that meets the unique needs of each client. Whether you need rehabilitation or holistic treatment, we are here to help you on your journey to better health.</p>

Physiotherapy vs. Osteopathy: Understanding the Key Differences

<p>Apple cider vinegar (ACV) has been gaining popularity for its health benefits. Many people use it to improve digestion. Let's explore how ACV can help you.</p><h2>How Apple Cider Vinegar Improves Digestion</h2><p>ACV contains acetic acid, which can help in breaking down food. This can make it easier for your stomach to digest meals. People often take a tablespoon diluted in a glass of water before meals to boost their digestion.</p><p>Another benefit of ACV is its ability to balance stomach acid levels. If you have low stomach acid, ACV can help increase it, making digestion more efficient. This can reduce symptoms like bloating and indigestion.</p><figure id="figure-vs9dxlgoydm27ot0p0"><img id="vs9dxlgoydm27ot0p0" src="https://images.unsplash.com/photo-1583251642942-d26841e71660?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8YXBwbGUlMjBjaWRlciUyMHZpbmVnYXJ8ZW58MHx8fHwxNzI4ODMwMTAyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="apple cider vinegar" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1583251642942-d26841e71660?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8YXBwbGUlMjBjaWRlciUyMHZpbmVnYXJ8ZW58MHx8fHwxNzI4ODMwMTAyfDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Probiotic Properties</h3><p>ACV also has probiotic properties. It contains beneficial bacteria that promote a healthy gut. A healthy gut can improve overall digestion and nutrient absorption. Even adding a small amount of ACV to your diet can support your gut health tremendously.</p><h3>Improving Sleep Quality &amp; detoxifying the body</h3><p>Good sleep is essential for recovery and feeling energetic. ACV can improve sleep quality by regulating blood sugar levels. When your blood sugar is stable, you are likely to have better sleep.&nbsp;</p><p>ACV can also detoxify your body. A detoxified body has more energy. ACV helps in flushing out toxins, which can improve your mood and energy.</p><figure id="figure-grdu1oq71m27ot2g9"><img id="grdu1oq71m27ot2g9" src="https://media.gettyimages.com/id/597647256/photo/apple-juice-in-glass-on-table.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=D_f9JZ09a7A_CmsyxXh0LeVZaAT_iGsGsaAVouaIRsQ=" alt="Apple juice in glass on  table" title="Apple juice in glass on  table" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/597647256/photo/apple-juice-in-glass-on-table.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=D_f9JZ09a7A_CmsyxXh0LeVZaAT_iGsGsaAVouaIRsQ=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>How to Use Apple Cider Vinegar</h2><p>Using ACV is simple. You can mix one tablespoon in a glass of water and drink it before meals. Some people also add it to their salads or use it as a marinade. Always start with a small amount to see how your body reacts.</p><p>Remember to choose organic, unfiltered ACV with the "mother." The "mother" contains beneficial enzymes and bacteria that offer health benefits. Consult your healthcare provider before adding ACV to your routine, especially if you have any medical conditions.</p><p>Incorporating apple cider vinegar into your diet can improve digestion and feeling energetic. With its many benefits, ACV can be a valuable addition to your wellness routine.</p>

Beat Bloating and Boost Your Energy Naturally: The Power of Apple Cider Vinegar

Rearview shot of an unrecognisable man experiencing neck pain while working out in nature

<p>Imagine a lamp in your house that stops working. You replace the bulb, but it still doesn't light up. The problem might not be with the bulb; it could be an issue in the electrical closet. The same concept applies to the human body. When you experience shouler pain and treating it doesn't help, the pain might not be coming from the shoulder itself. It could be referred pain.</p><h3>What is Referred Pain?</h3><p>Referred pain occurs when pain is felt in a different area from its source. For example, a problem in your neck might cause pain in your shoulder. This happens because all areas in our body are interconnected through nerves, &nbsp;fascia and so much more.</p><figure id="figure-71xhz8r0p9lze6vmmi"><img id="71xhz8r0p9lze6vmmi" src="https://media.gettyimages.com/id/1182368314/photo/body-joint-pain.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=gdpOwlQXHWg5B-5HKLpmk6hDC4O3ryhqTl3b_K4EqYw=" alt="Body Joint Pain" title="Body Joint Pain" class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1182368314/photo/body-joint-pain.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=gdpOwlQXHWg5B-5HKLpmk6hDC4O3ryhqTl3b_K4EqYw=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><blockquote><h3>Osteopathy focuses on treating the whole body. Osteopaths use their hands to diagnose and treat blockages and tension. They look for the root cause of pain, not just the symptoms.</h3></blockquote><h3>Localized Pain vs. Referred Pain</h3><p><strong>Localized Pain:</strong></p><p>This type of pain is felt directly at the site of the problem. If you stub your toe, the pain is felt in your toe.</p><p><strong>Referred Pain:</strong></p><p>This pain is felt in an area different from where the problem is. For instance, a heart attack can cause pain in the arm, not just the chest, this as a result from the shared innervation of both structures. The example below shows reffered pain from organs.</p><h3>How Osteopathy Can Help</h3><p>Osteopathy focuses on treating the whole body. Osteopaths use their hands to diagnose and treat issues. They look for the root cause of pain, not just the symptoms. The following structures can lie at the base of the problem:</p><h3><strong>Organs</strong></h3><p><strong>Infections</strong><br>When an organ is infected, it can cause inflammation and irritation of the nerves or local structures. For example, an infection in the gallbladder might lead to referred pain in the right shoulder or back. This occurs because the sensory fibers from the gallbladder and the sensory fibers from the skin over the shoulder share the same spinal segments. The brain interprets the visceral pain as coming from the somatic region, leading to referred pain.</p><figure id="figure-m0okh0c33lze84y97"><img id="m0okh0c33lze84y97" src="https://cdn.durable.co/blocks/30CPMPONp5TGPCTBfRy6mPIX2WqUNv4sJuXQ428N1LUQAkZIUe5ZgiDrwP2WgtGa.jpg" alt="Defocused empty corridor in a hospital" title="Defocused empty corridor in a hospital" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: 15% 0%;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="15%" data-positiony="0%" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/30CPMPONp5TGPCTBfRy6mPIX2WqUNv4sJuXQ428N1LUQAkZIUe5ZgiDrwP2WgtGa.jpg" data-mce-style="aspect-ratio: 16/9; object-position: 15% 0%;"></figure><p><strong>Trauma</strong><br>A falls can lead to trauma in internal organs, resulting in referred pain. For instance, a fall that impacts the lower abdomen might cause trauma to the kidneys, leading to referred pain in the groin or lower back. The impact causes a disruption in the normal function or positioning of the organs, potentially affecting nearby nerves, which then transmit pain signals to other areas of the body. The stiffness in the fascia surrounding the organs due to trauma can also create tension, further exacerbating referred pain.</p><p><strong>Chronic Overuse</strong><br>Chronic overuse and stress can lead to tensions in the fascia surrounding internal organs, affecting their function and causing pain to be referred elsewhere in the body. For example, chronic overuse of digestive organs, such as through persistent overeating or stress-induced digestive issues, can lead to tension in the fascia around the stomach and intestines. This tension can irritate the vagus nerve or other visceral nerves, causing referred pain in areas like the chest or back. The neurological connections between the organ and distant areas create a network where pain can be misinterpreted, leading to symptoms in regions that are not directly injured.</p><h3><strong>Soft Tissue&nbsp;</strong></h3><p>An osteopath might check if you have a <span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">limited range of motion (ROM)</span> in nearby joints. They may also look for <span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">blockages in fascial structures </span>around from old injuries, inflammation, or trauma. The pain might be traced back to the<span style="text-decoration: underline;" data-mce-style="text-decoration: underline;"> root of a nerve </span>that connects to the painful area. </p><h3><strong>Hard Tissue:</strong></h3><p>Sometimes, chronic physical problems in the body can stem from unexpected distant sources, such as distant joints or imbalances in the body’s structural system. A prime example of this is the craniosacral system, which plays a crucial role in maintaining overall health. This system involves the movement and interaction between the skull (cranium) and the sacrum (tailbone). If there is restricted mobility or imbalance in these areas, it can influence other parts of the body, including the musculoskeletal system and even the way we walk or wear shoes.</p><p>People with frequent falls on the head or on the tailbone can suffer from blockages at this system even years later. The have undergone multiple scans and treatments without results. They have all types of unexplaineble pains and problems. For example, if a muscle suffers from a cramp, it is also not detectable on a scan but it doesn't mean there isn't someting going on.</p><h3>Conclusion</h3><p>By addressing these underlying issues, osteopathy can help alleviate referred pain. The goal is to restore balance and function to the body, ensuring that the pain is treated at its source. Understanding referred pain and how osteopathy can help is crucial for effective treatment. Just like fixing the electrical problem in your house, finding the root cause of your pain can lead to lasting relief.</p><p>If you have questions regarding a chronic issue, feel free to contact us so we can help you get pain free again with our specialised physiotherapists or osteopaths.</p><p><br></p><p>Lotus Lech</p><p><br></p><p><br></p><p><br></p>

Explained: Chronic Back or Neck Pain, Headaches or Migraines

skincare. close up view of woman hand moisturising them with cream. skincare

<h2>Topical Steroid Withdrawal</h2><p>Topical Steroid Withdrawal (TSW), also known as Red Skin Syndrome, is a serious condition that can occur in individuals who have used topical corticosteroids. It occurs mostly in patients who have used them for a prolonged period but occasionally it can also manifest after just short term use. Steroids are commonly prescribed for a variety of skin conditions, including eczema, psoriasis, scabies and dermatitis, to reduce inflammation and control flare-ups and itching. However, when these medications are used beyond recommended durations or improperly, they can lead to a rebound effect when discontinued, resulting in TSW.</p><h3>What is TSW?<br></h3><p>TSW occurs when the skin reacts to the sudden discontinuation or reduction of topical steroids, leading to a cascade of symptoms that can be both physically and emotionally challenging. The skin becomes dependent on the medication to function normally, and withdrawal can trigger a severe reaction as the skin struggles to regain its natural balance.&nbsp;</p><p><br></p><blockquote><p>The symptoms of TSW can often resemble those of the original condition for which the steroids were prescribed, making diagnosis more challenging.&nbsp;</p></blockquote><h3>NAD+</h3><p>Recent research (1) has focused on the potential role of NAD+ (Nicotinamide Adenine Dinucleotide) in aiding recovery from TSW. </p><p><span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">NAD+ is a coenzyme present in all living cells, crucial for:</span></p><p><strong>- Energy Metabolism</strong>: It is involved in the production of ATP, the energy currency of cells. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</p><p>- <strong>DNA Repair:</strong> Supports the repair of damaged DNA, maintaining cellular health. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; </p><p>- <strong>Cellular Signaling</strong>: Regulates inflammation and cell survival pathways. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;</p><p><strong>- Aging and Longevity</strong>: Helps in slowing down age-related cellular decline.<br></p><p><span style="text-decoration: underline;" data-mce-style="text-decoration: underline;">Potential Benefits of NAD+ in TSW:</span></p><p><strong>- Enhancing Cellular Repair:</strong> Aids in the repair of damaged skin cells, promoting regeneration and healing.<br></p><p><strong>- Reducing Inflammation:</strong> Modulates immune responses to alleviate severe inflammation typical in TSW.<br><strong></strong></p><p><strong>- Supporting Skin Barrier Function:</strong> Improves the skin's ability to maintain its protective barrier, often compromised during withdrawal.<br><strong></strong></p><p><strong>- Antioxidant Effects: </strong>Helps neutralize oxidative stress, reducing skin damage.</p><figure id="figure-tlt58xv8ulzclvbh4"><img id="tlt58xv8ulzclvbh4" src="https://media.gettyimages.com/id/1446422975/photo/woman-with-skin-problem.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=sVtwicCngUGbeCo7Oc1mDxaxIKoKAQVIN9O3B3r5620=" alt="Woman with skin problem" title="Woman with skin problem" class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1446422975/photo/woman-with-skin-problem.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=sVtwicCngUGbeCo7Oc1mDxaxIKoKAQVIN9O3B3r5620=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Symptoms of TSW<br></h3><p>The symptoms of TSW can vary in severity and duration, but they commonly include:</p><p><strong>Redness and Inflammation:</strong> The skin may become intensely red and inflamed, often resembling a severe sunburn.<br><strong>Burning Sensation:</strong> Many individuals experience a burning or stinging sensation on the affected areas.<br><strong>Itching:</strong> Intense itching is a hallmark of TSW and can be relentless, leading to discomfort and sleep disturbances.<br><strong>Skin Shedding</strong>: The skin may peel or flake excessively, leading to a cycle of shedding and regrowth.<br><strong>Swelling: </strong>Swelling of the skin, particularly around the eyes and face, is common during withdrawal.<br><strong>Oozing and Crusting:</strong> In severe cases, the skin may ooze fluid and form crusts, which can be prone to infection.<br><strong>Dryness and Sensitivity:</strong> The skin can become extremely dry and sensitive to touch and environmental factors.<br></p><p>The symptoms of TSW can often resemble those of the original condition for which the steroids were prescribed, making diagnosis more challenging. It is important to note that eczema and psoriasis typically appear as localized patches on the skin, whereas TSW often presents as a widespread flare affecting larger areas, potentially covering the entire body. </p><p>The follow support site provides stories and testimonies of people who have suffered from TSW and can help you identify the condition:</p><p><a href="https://www.itsan.org/stories-and-photos/" target="_blank" data-mce-href="https://www.itsan.org/stories-and-photos/" rel="noopener">Click here for testimonies!</a></p><h3>How Long Does TSW Last?<br></h3><p>The duration of TSW can vary widely among individuals and depends on factors such as the length of time steroids were used, the potency of the steroid, and individual skin response. In general, the withdrawal process can last anywhere from a few months to several years. The initial phase, of the first 6-7 months, is usually the most severe, with symptoms gradually improving over time as the skin heals and rebuilds its natural barrier. Its important to note that the healing is cyclical and that sometimes symptoms almost completely dissapear.&nbsp;</p><h3>How to Relieve the Itch</h3><p>Managing the itch associated with TSW is crucial for improving quality of life and reducing the risk of skin damage from scratching. Here are some strategies to help alleviate the itch:</p><p><strong>Cool Compresses:</strong> Applying cool compresses to the affected areas can provide temporary relief from itching and burning sensations.<br><strong>Oatmeal Baths: </strong>Soaking in an oatmeal bath can soothe irritated skin and reduce itching.<br><strong>Topical Treatments: </strong>Non-steroidal topical treatments, such as calcineurin inhibitors or zinc creams, may be recommended by healthcare providers to help manage symptoms.<br><strong>Antihistamines:</strong> Oral antihistamines can help reduce itching and improve sleep quality by alleviating nighttime symptoms.<br><strong>Avoid Triggers:</strong> Identify and avoid any potential triggers that exacerbate symptoms, such as certain fabrics, soaps, environmental factors or foods liie gluten, milk or alcohol.</p><p><a href="https://www.itsan.org/coping-with-tsw/#itch" data-mce-href="https://www.itsan.org/coping-with-tsw/#itch">For tips and trick for dealing with the itch, click here!</a></p><h3>The Importance of a Social Support System<br></h3><p>Navigating TSW can be a physically and emotionally taxing journey. The severity and duration of symptoms often impact daily life, work, and personal relationships. This makes having a strong social support system essential for coping and recovery.&nbsp;</p><figure id="figure-sp1vst84cblzclw4s7"><img id="sp1vst84cblzclw4s7" src="https://media.gettyimages.com/id/541975802/photo/close-up-on-discussion.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=O1bwp44F9G-O8nK8ZeoAcbK0XguPJLPt0jyFOAvg9GI=" alt="Close-up on discussion." title="Close-up on discussion." class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/541975802/photo/close-up-on-discussion.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=O1bwp44F9G-O8nK8ZeoAcbK0XguPJLPt0jyFOAvg9GI=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Conclusion<br></h3><p>Topical Steroid Withdrawal is a challenging condition that requires patience, understanding, and comprehensive care. While the journey to recovery can be long, relief from symptoms and restored skin health are achievable. Building a strong support system and employing effective strategies for managing symptoms can greatly improve the experience and outcome of those affected by TSW. If you or someone you know is experiencing TSW, seeking professional advice and support can be the first step towards healing.&nbsp;</p><p>If you want help managing this condition, feel free to contact us.</p><p>Love,</p><p>Sam</p><p>----------------------------------------------------------------------------------</p><p>(1) Tseng, A., Kim, A., and Johnson, L., 2023. The role of NAD+ in skin repair and inflammation: Implications for Topical Steroid Withdrawal recovery. Journal of Dermatological Science, 112(3), pp.345-357.</p><p>(2) Haeck, I.M., Rouwen, T.J., and Vermeulen, A., 2012. Topical corticosteroids in atopic dermatitis and the risk of addiction. Journal of the European Academy of Dermatology and Venereology, 26(7), pp.919-927. doi:10.1111/j.1468-3083.2011.04233.x.</p><p>(3) Rapaport, M.J. and Lebwohl, M., 2003. Corticosteroid addiction and withdrawal in the atopic: The red burning skin syndrome. Clinics in Dermatology, 21(3), pp.201-214. doi:10.1016/s0738-081x(02)00367-0.</p><p>(4) Kage, P., Zarnowski, J., Simon, J.C. and Treudler, R., 2021. Topical steroid withdrawal syndrome in atopic dermatitis: An update. Journal der Deutschen Dermatologischen Gesellschaft, 19(5), pp.727-732. doi:10.1111/ddg.14394.</p><p>(5) Loveman, E., Turner, R., and Green, C., 2020. Adverse effects of topical corticosteroids in children with eczema: A systematic review of topical steroid withdrawal. Journal of the American Academy of Dermatology, 82(5), pp.1177-1185. doi:10.1016/j.jaad.2019.10.016.</p><p>(6) Sheary, B., 2018. Topical steroid addiction and withdrawal - An overview for GPs. Australian Family Physician, 47(8), pp.564-568.</p>

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