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Friday Five’s

Sarah O'Brien Nutrition / Back to basics  / Friday Five’s

Friday Five’s

Hello and welcome to my Friday Five posts! These are shared weekly via social media and their links uploaded here for easy access as time passes…click through the pictures on each post using the arrows to view all content or just click anywhere in the post to view it via Instagram.

The purpose of these posts is to share five easy-to-digest points/tips about things related to holistic nutrition & wellness each week such as;
~ specific nutrients
~ foods helpful for certain areas of health
~ roles & mechanisms of different parts & pathways in the body
~ some common nutrition Q’s I often get asked
~ short interviews with fabulous people &/or businesses
~ & more…
➡️if there is a topic that you’d like me to focus on one week let me know!
➡️If you’d like to know more about a topic or would like to work together on an individually tailored diet & lifestyle plan, or just have a general chat, get in touch!🙂

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I wanted to start these Friday five’s off with a look at my favourite mineral ~ magnesium & next week we will have a look at the microbiome🦠👀… :: MAGNESIUM 💫 🔸Magnesium is the 4th most abundant mineral in our bodies after calcium, sodium & potassium. Mainly absorbed in the intestine, it’s homeostasis is maintained by the intestine, bone & kidneys. On average, just over 50% is found in reserve in our bones with the rest found in muscle & soft tissues & a small portion in our blood 🔸A cofactor in >300 enzymatic reactions, it is essential for many crucial physiological functions such as; heart rhythms, vascular tone, nerve function, blood pressure regulation, muscle contraction and relaxation, bone formation, vitamin D metabolism, energy metabolism, DNA synthesis & more 🔸Magnesium is a natural calcium antagonist, inhibiting the release and action of calcium-induced 'excitatory' transmitters such as adrenaline & noradrenaline, & a GABA agonist, as well as being required for converting the amino acid tryptophan into serotonin, our mood modulating neurotransmitter; all factors contributing to a mood stabilisation/stress reduction effect 🔸Some general deficiency signs & symptoms are; anxiety, lethargy, low stress tolerance, loss of appetite, nausea, sleep disorders, headaches, irritability & impaired athletic performance, whilst other conditions related to bone health, metabolism & the musculoskeletal & cardiovascular systems, among others, can often also be linked to a deficiency state 🔸Many of us are low in magnesium…this can be due to a lack of dietary intake caused by things like eating processed foods vs whole foods &/or soil depletion of certain essential nutrients due to some common pesticides along with certain fertilisation & monoculture techniques OR Factors like vitamin D deficiency, certain medications and ageing causing reduced absorption OR Factors like stress, caffeine and alcohol lowering our levels *as always, chat with a qualified practitioner about your individual circumstance before making any supplementary changes* :: Swipe for RDI's & some food sources👉🏻 X #magnesium #fridayfive #nutrition #nutritionist #holistichealth #nourish #nurture #be

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Happy Friday!🙌🏻 For this weeks Friday Five we’re looking at the gut microbiome & next week we’ll look at 5 important nutrients for pregnancy🤰🏻 :: THE GUT MICROBIOME🦠 🔸The term microbiome describes all the microorganisms, symbiotic and pathogenic, living in and on us. The gut microbiome refers to the trillions of bacteria & other microbes that reside in our gut, mostly in the large intestine. This collection of microbes is largely comprised of beneficial bacteria’s called probiotics & is also known as as the microbiota. These probiotics are often referred to as the ‘good guys’ and ideally we want them to maintain a balance with other ‘bad’ bacteria strains that is roughly 85% to 15% respectively ~ when this gets out of whack it is called dysbiosis. 🔸Our gut bacteria play many important roles in relation to food digestion, nutrient absorption & synthesis, immune regulation, brain function, moods & metabolism to name a few. 🔸Diversity is key when it comes to a healthy gut microbiome…both a diverse range of beneficial bacteria & diverse numbers within that range. Factors such as diet, antibiotic use, stress, drugs & alcohol can all effect microbiota diversity. Fibre & plant based foods do wonders here…aiming for 30 plant foods per week is a good place to start. 🔸 We can replenish the ‘good guys’ via our diet or supplementation (if required), however they also require nourishment & feeding to help them do their job. This is where prebiotics (incl. resistant starches) come in – these are foods which the probiotics feed & thrive on. Prebiotics are non-digestible carbs able to avoid digestion in the small intestine & make it to the lower part of our gut where they nourish the ‘good’ guys. 🔸The infant intestinal microbiome is affected by factors such as; gestational age, delivery mode, type of feed, maternal nutritional status & antibiotic use & its early development is believed to have some impact on health later in life. :: Swipe for some prebiotic/probiotic foods & notes💫 . . . PS we’ll chat more about this & other great topics at the gut health workshop on Saturday 12th Oct👉🏻see bio for tickets!🙂 X #microbiome #guthealth #fridayfive #nutritionist #nourish

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Happy Friday!🙌🏻 Today we are looking at 5 important nutrients for pregnancy and next week we will look at sleep😴 :: 🔸Today’s post became a blog post so you’ll need to head there (www.sarahobrien.com.au) to read more about 5 nutrients that are important during this time + a bit about energy intake, water, protein & fiber🤰🏻💫 . . . I’ve chatted about Folate, Iron, Iodine, Calcium & Omega 3’s today, but there are obviously other key nutrients to be considered during this time too👉🏻as always, check in with qualified practitioners to assist you in finding the most appropriate info for you ~ I’d love to support you during this time & the all important post partum time also ~ get in touch if you’d like to know more x . . . A bit from the blog… Pregnancy is such a special time, what an amazing journey it is for both mother and child – the beginnings of a whole new life for them both in many ways – a time to nourish, pause, tune in, and connect… 15 months on and some-days I can hardly believe that was us in the picture above, that my body stretched and nurtured and changed so wonderfully, and that time has passed in what often seems like a blink of an eye!💫 … X #fridayfive #pregnancynutrition #pregnancy #happyfriday #nutrition #nutritionist #holistichealth #holisticnutritionist #blogpost #brisbanenutritionist #nourish #nuture #be

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For today’s Friday Five we are looking at sleep & next time we’ll look at nourishing nutrients & foods for the skin✨ . . . SLEEP 🔸Just as important as our diet & lifestyle choices, sleep, or lack of it, is becoming a major contributor to poor health world wide…with 1 in 3 people struggling to get enough quality sleep, health issues related to sleep deprivation & sleep disruption are important to keep in mind, with things like emotional well-being, cognitive function, daytime performance, and physical health including cardiovascular health all being affected 🔸Our bodies & brains do a lot while we are sleeping; from cataloguing the days events & consolidating memories to regulating appetite & glucose & undertaking growth & repair via the release of growth hormone + so much more 🔸We cycle through 4 sleep stages a number of times per night, with each cycle taking approx. 90-120 mins…these are made up of light, deep sleep & REM (rapid eye movement) Deep sleep is where a lot of physical & mental restoration/activity takes place, while both deep & REM sleep are important for memory consolidation & most of our dreaming occurs during REM 🔸Melatonin, our sleep regulation hormone is important for our sleep-wake cycle functioning optimally, essentially telling our body it’s time to sleep👉🏻ideally it will increase in the late afternoon/early evening as our cortisol, which is ideally higher in the morning, decreases…these 2 play an inverse role to each other & dysfunction in their cycles can have a big effect on sleep onset & maintenance 🔸Getting adequate protein throughout the day is great as not only does it help with satiety, it is broken down into amino acids…one such amino acid is tryptophan, which converts into serotonin (our ‘all is well’ neurotransmitter) which then converts across to melatonin. There are cofactor nutrients such as vitamin B6 & zinc, required for this & other conversions, so it’s also important to eat a variety of foods to help cover these off too Swipe👉🏻for some foods handy for sleep thanks to things like tryptophan or melatonin content + some other info💫 X #fridayfive #happyfriday #sleep #nutrition #holisticnutrition #nourish #nurture #be

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It’s #Fridayfive time folks🙂 :: I’ve missed a few weeks (life hey?!) so am brimming with topics to share with you over the next few weeks👉🏻do get in touch if there’s something specific you’d like covered! . . . Today we’re looking at 5 nutrients that are important for maintaining skin health from the inside-out & next time we’ll look at the Hypothalamic Pituitary Adrenal (HPA)-axis✨ . . . 🔸Our skin is our largest organ and is a natural barrier between our internal & external environments, protecting us from things like UV damage, chemical & mechanical stressors & bacterial infection.
It also plays roles in maintaining temperature & immunity. It is comprised of 2 layers; the outer, epidermal layer provides barrier function & is mostly made up of cells called keratinocytes, whilst the dermal inner layer provides strength and elasticity, and includes the vascular (circulatory), lymphatic and neuronal systems. 🔸Keep in mind that everything we put on our skin is absorbed👉🏻think about beauty products you use and what you are exposing yourself to ie; certain chemicals and preservatives such as parabens in some kinds of make-up, shampoos, body lotions, sunscreen and deodorants can have an effect on the endocrine system. 🔸Swipe👉🏻for a look at some important skin nutrients & their food sources💫 X #fridayfive #skinhealth #skinfoods #simplegoodness #backtobasics #holistichealth #nutritionist #wholefoods #everydaynutrition #nourish #nurture #be.

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