Nurture Naturopathy - Sam Marks

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Nurture Naturopathy - Sam Marks

Helping you to be your healthiest middle-later age self. Feel better without alcohol

Naturopaths use herbal medicine, nutrition & diet therapy and lifestyle advice to treat a wide range of acute and chronic conditions. The information provided on and made available through this website does not constitute medical advice. Please consult your healthcare professional before using herbal or nutritional supplements.

05/12/2023

🤔🍷Waiting for rock bottom is like waiting for a bad movie to get good – unnecessary and exhausting! 🎬👀 It's okay to hit 'pause' on your drinking habits before the credits roll.

🌱🔍 Real talk: Not all problem drinking looks like a dramatic movie plot. Sometimes, it's more like those subtle background tracks you barely notice until they're too loud. Even moderate drinking can impact your mental and physical health more than you might realize. Think mood swings, disrupted sleep, and hello, reduced cognition and productivity!

🤗🔄 It's okay to admit that what you're doing isn't working for you. Life's too short to stick with a script that doesn't feel right.

🤔🌟 Remember, acknowledging these subtle shifts is a sign of strength, not weakness. It's about recognizing that every journey with alcohol is unique, and there's no one-size-fits-all solution.

PMID: 37193395, 23347102

04/12/2023

👩‍💼🍷 Ever looked at your empty glasses and thought, 'Is this a party or a problem?'

🤔🍷 Let's talk about grey area drinking. It's not just you and it's definitely not the end of the world (or your social life). As a naturopath working in this oh so grey zone, I'm here to shed some light, minus the hangover.

🌿📚 Did you know, excessive drinking can mess with more than just your next-day plans? It affects your sleep, mood, and even those sneaky stress levels. And let's be real, who needs extra stress?

🎯🌈 My goal? To help you find that sweet spot - improving your physical well-being and providing mindfulness and coaching strategies to enjoy life without relying on the bottle. We're not talking long term total abstinence (unless that's your jam or you find that despite your best efforts, moderation isn't for you), but finding a balance.

👩‍💼🍹 If you're staring at your reflection in those empty glasses and wondering if there’s a different way, maybe my naturopathic program for grey area drinking is for you. Launching in 2024, slip a HellYes into my DM's if this is for you.

PMID: 26634095

03/12/2023

🧬👀 Let's dive into what happens in our brains when alcohol turns from a *sip to a slip*. Lack of willpower? Nah uh, there's a powerful load of biochemistry at play too!

🍹😅 Hey mindful drinkers! 👋🧐 As a naturopath who loves supporting grey area drinkers exploring moderation or sobriety, let's talk about that thin line between a casual couple of drinks and one too many. It's thinner than you think and can lead to choices we'd rather not remember the next morning (not that we will remember, depending on how many drinks we consume but there's likely always someone or something to remind us!)

😕🫣Yikes. Sound familiar?

🧠💡 When alcohol enters our system, it primarily affects the prefrontal cortex – the area responsible for decision-making and impulse control. As a result, our inhibitions lower, and we're more likely to make choices we wouldn't soberly consider. This is due to alcohol interfering with the neurotransmitters that normally help us think before we act.

🍹🚫 But wait, there's more! Drinking can create a temporary feeling of elation and lowered social inhibitions, leading us to think we're making great decisions – when in fact, we're not. Oh my goodness, we really, really aren't! It's a tricky little dance between alcohol and our brain's reward system.

🌱🔄 Next time, let's aim for mindful drinking. And for those that can't make moderation 'stick' maybe it's time for a pause.

🍏🧘Is it time to put self care first and work on using diet, supplements & mindfulness to help bolster and restore what excessive drinking has done to your physical body, and engaging in coaching or talk therapy to start the process of working on the emotions you're drinking to soothe.

💬 🌟Understanding the 'why' behind those regrettable decisions and asking for help can help us in turn make better choices.

PMID: 34750564

01/12/2023

🍷💤 Think of alcohol as your sleep 'frenemy.' It might tuck you in but doesn't promise sweet dreams. The opposite in fact. Post-drinking nightmares? Are a thing.

Ever wondered why a night of drinks leads to a not-so-restful sleep? 🤔🌜

🧬🌊 Initially, alcohol acts as a sedative, making you feel drowsy and helping you fall asleep faster. However, as the night progresses, its impact shifts dramatically as it starts to wear off, and your body jumps into a kind of 'rebound' mode. This phenomenon is all thanks to alcohol altering our normal sleep patterns, especially REM sleep – the restorative kind that helps you feel refreshed.

⏰🔄 Furthermore, chronic alcohol use can also alter your circadian rhythms, which are your body's natural sleep-wake cycles. This leads to decreased melatonin secretion, making the second half of your sleep lighter and more disturbed.

🌱🌙 So, next time, maybe swap that nightcap for something more sleep-friendly? How about an herbal sleep tea (I blend a great one!) or a warm, soothing golden milk? Let’s get back to sleep that’s deep, restful, and hangover-free!

Remember, great nights start with good choices. Cheers to better sleep, without the booze! 🥂💤

PMID: 25307588, 28145822

30/11/2023

🍷😔 Ever wake up after a big night feeling like your anxiety got a hangover too? Welcome to 'hangxiety.'

Hey, party people! 🥳🤯 We've all been there - waking up with a pounding head and a heart full of regrets. But did you know that sinking feeling isn't just your conscience talking? It's science!

🧠🍹 Heavy drinking can mess with our brain chemistry, leading to increased anxiety, guilt, and shame after the party's over (and not just because of those embarrassing texts you sent 🙋‍♀️🤐🙄).

Alcohol tweaks the neurotransmitters in your brain, like upping GABA, which promotes feelings like happiness and calm and reduces glutamate, which makes us less anxious.
When the alcohol wears off, your brain tries to reverse course and increases glutamate (prompting anxiety) and decreases GABA (goodbye calm). No wonder things can feel a bit off after a wild night.

👀🌱 So, what's a social butterfly to do? First, remember it's okay to say no to that extra drink. Your mental health will thank you. And hey, there's always sparkling water, mocktails, no alc beers etc if you still want to feel fancy!

🌟💬 Next time you're out, why not try a 'mindful drinking' challenge? See if you can spot when enough is enough and take a step back. Trust me, your brain (and your anxiety) will thank you the next morning.

Remember, it's not about never having fun – it's about knowing your limits and taking care of your mental health 🥂👍

Marsh et. al. 2019

29/11/2023

🍷✨ Every sip tells a story, but not every story has a happy ending

Hey there, wine lovers! 🍇🤔 Ever find yourself drinking a bit more than planned? You're not alone. As a naturopath who supports grey area drinkers, I'm here to share a not-so-secret secret: that next glass isn't the friend we think it is.

🧠💡 Did you know? Excessive drinking can actually amplify anxiety, not soothe it. It's like wrapping a tea towel around a leaky tap - it might look okay for a bit, but the problems are still there. We do know that bingeing – more than four drinks in one sitting – and heavy alcohol use is harmful. Alcohol can mess with our neurotransmitters, those little messengers in our brain that control mood and stress levels (PMID: 34836193)

🤷‍♀️🌿 So, what's a grey area wine lover to do? Start by being mindful. That doesn't mean quitting cold turkey - it's about understanding your relationship with that glass in your hand. Is it a treat or a crutch?

📢🌟 Next time you reach for another glass, ask yourself, 'Am I drinking this for enjoyment or escape?' Awareness is the first step towards a healthier you.

🔎💪 Want to learn more? Keep an eye out for my upcoming posts where we'll dive deeper into the world of mindful drinking. And remember, it's okay to ask for help.

28/11/2023

Vodka was never my drink. But post-drinking memory blanks? I've had a few. Dozen. Dozen Dozens? I forget 😵‍💫

🤔💭 "Ever heard, 'If you don't remember it, it didn't happen'? Well, science begs to differ. Episodic memory, the kind that catalogues your wild nights out, takes a hit with each excessive drinking session. Excessive alcohol impairs episodic encoding, word fragment recall and cued and free recall of events.

📢 The last thing you need is someone else telling your (drunk)story. Let's make memories that last, and for the right reasons. And toast to stories that stick, and hangover-free mornings.

PMID: 16160875

27/11/2023

🥂🍹 "Let's talk about the 'almost' in your drinking habits....

You know - not quite a problem, most of the time but you have a feeling you're drinking more than you'd like - leads to having less alcohol-free days than drinking days almost - every - week and drinking more each session".

🥂🤷‍♂️ "So, you're not in trouble, but you're not exactly out of the woods either. You find yourself drinking a bit more than you intended, more often than you'd like. Welcome to the grey area of drinking—a place where 'just one more' is a weekly mantra.

👉🚧 This isn't full-blown addiction, but it's not harmless social sipping either. It's a problematic zone where drinking starts to take more than it gives.

🎉🗓️ "I'll cut back after the party" sounds familiar, right? But there's always another toast, another celebration, another "I'll start tomorrow." And let's be real: society has us convinced we need a drink to loosen up, to toast, to be part of the vibe.

🙇‍♂️💫 But take a sec—do you really need alcohol to shine? To enjoy the party? To be you? Spoiler: You don't. *Your sparkle isn't bottled; it's built-in*

🔄🌅 Time for a reset. Imagine enjoying the bash and still crushing the next day. Real talk: you can savour the moment and your morning coffee without the hangxiety.

🌟💪 'Just one drink' doesn't have to slip into one too many. You're not doomed to hit rock bottom (and you don't need to get there) to aspire for better.
Maybe it's time to peel off the beer goggles and see what you've been missing. Health? Check. Less anxiety? Double-check.

🌱🎉 Opt for clarity over chaos. Life's too beautiful for a blurry recollection.

👀💡 Stand out in the crowd by just being authentically, brilliantly, 100% you. Break free from the cycle. Shine on your own terms. Because you're not just another face in the bar—you're the whole damn party.

26/11/2023

Hemingway's cutting remark, 🥃 "I drink to make other people more interesting," 🌟 highlights the complex motivations that can drive us to drink.

📚🍷This famed author grappled with persistent pain, substance abuse, and mental health struggles throughout his life.

👁️💭 Yet, beneath the surface here lies a deeper truth. Turning to alcohol to amph our reality, ease our discomfort in social settings, or blend in signals a deeper yearning for genuine connection and self-esteem.

🧐🌿 By unpacking the reasons behind our urge to drink, we can tap into the means of cutting back.

🧠💚 Recognizing whether it's due to anxiety, stress, a longing to disconnect, or some other reason unique to you, is the first step on the path to self-acceptance and establishing more constructive ways to cope.

🌟💫 Grab life by the moments, not the bottle! There is no necessity to rely on alcohol for comfort or as an emotional crutch.

🛑🙌 The essence of true freedom lies in not GAF about other people's expectations and judgement, setting boundaries and immersing yourself in the full spectrum of life's experiences, utterly sober.

✨💕👑 Because you're worth it.

🌿 Discover the benefits of natural medicine and rediscover wellness from within. One of the key principles of Naturopathic medicine is that given the right conditions, the body has an innate ability to establish, maintain, and restore health.

05/11/2023

I’m reminded this weekend, in the most gentlest way, that the ideal of perfection or comparisonitis is one of the biggest road blocks that 🛑 us from starting🚦so many amazing things.
Or continuing them.
Or just showing up in general.

As says “It’s not where you start but how far you go”.

Where are you going to show up this week, in all your glorious imperfection?

Stay well x

04/11/2023

Saturday.

I’m lucky to know what the day is I’m that chilled out.

Wow. Pasadena Foodland was not a thing when I lived here. I likey!

I feel like a real Natchapath with the scarfy biz, thanks Viv. And wonderful circle work today, the woo is real. Great sessions.

And the ‘wall of love’ is lovely ❤️A great tangible takeaway.

30/07/2023

If you were a magazine, who would you be...? 😊

I'd probably aim to be a little something like Peppermint Magazine - it's an aspirational mix of sustainability, creativity, authenticity and celebrates those that are doing their best to deliver on that vibe. I'd add a little New Scientist, Monocle and healthy food mag to tick all my boxes 😍

I'm curious to know what your magazine alter ego is, and why? Mix ups welcome...

Address

Moonee Ponds, VIC
3039

Website

http://www.samanthamarks.com.au/

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