Dr Izelle Taljaard
In an ever-changing world, where we spend less time outdoors and are more disconnected than every before, it is crucial to take a step back and re-evaluate where we are heading, and whether we are supporting and nourishing our bodies to ensure optimal longevity and health in the years to come.
As a doctor who only manages chronic pain, it is evident that often we neglect ourselves in the process of serving others, and over time this becomes evident in how we feel – physically, emotionally and mentally: we feel burnt-out, chronically tired, emotionally exhausted and, well, somewhere along the line we lost our spark.
As I approach the year mark of learning to look after myself again, I want to share the pillars needed to ensure your hormonal, physical and emotional wellbeing.
- Our bodies are made to move:
So often patients suffer from chronic pain, due to inactivity, muscle loss and joint degeneration. The key to being able to grow old in style is ensuring you build and maintain the best possible skeletal muscle mass you can, especially when you are younger. Your muscles need stimulation and growth triggered by resistance training, to ensure that your metabolism keeps on burning, and you maintain balanced hormone levels and curb insulin resistance as you approach perimenopause and menopause. Add 7000 steps a day to this, and you will reduce your mortality risk by 50%. - Eat as close to the earth as possible:
As the worldwide epidemic of obesity continues to grow, with 42% of Americans being overweight, it is more crucial than ever to eat what the earth provides. As we enter our 40s, it is crucial to consume high quality proteins with every meal, to avoid muscle loss and functional deterioration. Add to this at least 30g of fibre a day to boost your microbiome health. Be mindful when you eat and eliminate distractions. - Your gut microbiome – the second brain
There is a wealth of research on the gut microbiome, and it is a truly remarkable organism. There are billions of bacteria in your gut, that only live off fibre. An intrinsic network of nerve plexus systems stays next to your gut and connects to your nervous system. Poor dietary choices starve these little helpers, and causes them to consume your mucosal lining, leading to leaky gut and chronic inflammatory conditions, including autoimmune illnesses. Try the F’s to keep them happy: Fiber, fermented foods and fluid. - Chronic inflammation – friend or foe?
Inflammation is a crucial process that heals our bodies and repairs tissue damage from injury. When inflammation becomes low grade and chronic, it leads to various conditions, including chronic pain, gut imbalances, weight gain, hormonal imbalances and poor sleep. Chronic inflammation gets triggered by diets high in sugar and UPF (ultra processed foods), consuming excess alcohol, not exercising, poor sleep and chronic psychological stress. It contributes significantly to chronic vessel disease and can lead to early heart attacks and strokes. - Sleep and stress:
The pillar to health is good quality, refreshing sleep. Going to bed and waking up at the same time, and ensuring you eat and move to facilitate rest. Multiple studies confirm the link between poor sleep and chronic disease, as well as adrenal fatigue and chronically raised cortisol levels. If unmanaged, it will lead to adrenal failure and collapse. Try natural remedies to support sleep and your adrenal system. I particularly enjoy 120mg of Aswhaghanda late afternoon. Practice meditation and breathing techniques to stimulate vagal tone and reduce sympathetic overdrive leading to chronic stress and spend daily time outdoors or in nature if you can.
As we near the end of women’s month, lets make this next year a year of self-care and celebration of our bodies and the incredible vessels they are.
Dr Izelle Taljaard is a medical doctor and interventionist, who specializes in the management of chronic pain without surgery. She is affiliated with the PAIN Collective and practices in Paarl, Durbanville and Swartland.
