Attention deficits, mental fog, demotivation, flow, focus and maximum productivity are all buzz words when it comes to how an individual learns. With 4000 strategies to enhance focus, to get the most out of your day, medications to take help you dial in and special foods, exercise and morning routines to get you in the zone, we need to take a step back and realise that our biological make-up and it’s response to the environment are key to unlocking our best mental work.

‘It’s not what you are trying to learn, it’s how you are trying to learn it!’

When it comes to understanding biology and how it influences learning, the HealthTypes are the best lens through which to view.

An Activator with greater release of adrenaline and a higher competitive drive will have intense periods of focus, and then they need to move their body. Make the learning a little competitive and urgent and you have the best environment for high powered brain activity.

A Diplomat on the other hand, for optimal serotonin balance, needs a schedule for their learning, a plan with as few external time pressures as possible. Combine that with some time in nature before learning and watch the steady rhythm of focus flow.

A Guardian, with their nurturing/protective focus needs a steady rhythm again, and if they understand how the learning they are doing will support those people around them, it allows their prolactin to flow and their endless selfless drive to support their focus.

A Crusader, with a need for Dopamine and to feel like an expert, needs to see the importance of this learning to their overall greater purpose/interests, then give them the reference information, a list of priorities, a short 5-10 breathing session and watch them fly, particularly if they get to tell others about what they have learnt!

A Connector is all about oxytocin, trust and fun. If learning starts out easy, with some quick wins (start the job with a mate and help each other), they’ll feel great and want to focus. Have them talk their ideas out loud and watch them solve problems with the best of them. Ultimate task switchers, don’t fight the shiny light, just make it fun to come back to finish the previous task.

A Sensor is the poster child student, feeling best when they can follow rules, gather information and work through a list, their strength is in mental focus and completing things diligently. The big distraction for Sensors come from a cold, noisy, busy environment. So ensure that they are warm, it’s quiet and they had a comfortable warm meal.

As you can see the ‘optimal learning environment’ is different for different people. There is no one-size-fits-all morning routine, productivity hack or learning aid that will work for everyone.

Want to understand more about your own learning style and that of the people you work with?

Get along to the next PHA Level 1 Course!

Stress is a common and normal physical response to challenging or new situations.  It can be positive: inspirational, motivational, manageable, challenging or it can be moderate and push a person out of flow, causing us to feel ‘stressed out’ or it can be extreme and become chronic.

Our bodies and in particular our nervous system are designed to switch between our rest and digest state, the parasympathetic nervous system and our ‘action’ mode, the sympathetic nervous system. The strategy here is to be able to be triggered into the stress state to meet a challenge, then to be able shift back to a more relaxed state. 

So, how do you build a life where you feel confident that you can face life’s challenges, even when some of these challenges can be distressing? What can you create that will improve your resilience?

 A traditional analogy for looking at stress  is a boat on the sea. Imagine that you’re sitting in a boat and you’re surrounded by the ocean. In this analogy, the ocean is life. The boat is the environment that you create around you, and the tiller is your mind or brain function. Then it is our consciousness over-looking this- the observer.

 An old proverb says ‘smooth seas don’t make good sailors’  and there’s a reason for that-  meeting challenges can be very positive for our growth and is a built in feature- think of the baby learning to walk. When they take those first steps they smile or laugh then look around to see who is watching. They look for extrinsic reward but they definitely have intrinsic reward first!

Think about the sea. Some days are plain sailing. The sun is shining, the breeze is perfect, and there’s not too many waves. We can cruise along with little effort.  Sometimes the weather is more challenging;  it’s windy or the water is choppy and you have to pay a little bit more attention to what’s going on. Do I need to adjust my course?, is my ship in good shape if the weather get;s rougher? How do I feel in this weather? And this perception of life and how you are meeting the challenges is a completely personal one to you. 

Other times in our life it appears that there’s a tsunami or we’re floating along in the ocean and then there’s a massive rogue wave and that rogue wave may actually even capsize your boat. 

That brings us to your boat- the environment you have created to see you through challenging events, including who you invite into your environment. Let’s use tips from the HealthTypes to have a life that has you stress-ready!

The Crusader

• Your environment needs to be set up to support your mission: it will be efficient and productive
• Your boat needs to be a ‘hydrofoil’, designed to travel straight ahead at high speeds
• Feel like you are progressing towards clear goals
• Have people around you who respect you and your expertise and who really listen when you have the ‘microphone.

The Guardian

• The Guardian’s boat needs to be more like a ferry- comfortable, stable, close to nature and most importantly, to be shared with others
• The environment needs to be nourishing with a sense that there will always be ‘enough’
• A community of people who can appreciate the generosity of  the Guardian 
• Time for long and deep conversations and connections.

The Connector

• The Connectors boat is more like a fast boat that is big enough to bring a group for fun!
• This is the ‘party’ boat, full of entertainment, joy and laughter
• Deeper connections where the Connector feels loved
• A bright space, preferably sunny, with loads of colour.

The Sensor

• The Sensor boat needs to be a lightweight sailing boat where the Sensor can catch the breeze and fly with the wind
• The environment needs to be serene: aesthetically beautiful, warm and calm.
• Stimulation is kept to a minimum to soothe their very active mind
• TheSensor is very independent and whilst they love being loved- like everyone- they also love solitude
• Like the Crusader, they are forward thinking so a safety plan is well advised

The Activator

• The action-packed Activator is like a jet ski, moving fast and easily, but a jet ski that has the most fun with others around.
• Feeling like they have a team, that is on the Activators side- being their buddy and cheer squad if times get tough works to have the Activator put their problem-solving genius to work whilst being supported
• The freedom to move and express will have the Activator well-placed to manage stressors
• Having people around who accept the Activator for exactly who they are is wonderful.

The Diplomat

• The Diplomat has a slow and steady body with a busy mind and they are like a maxi- yacht. They take some time to get going but once they get the wind in their sails there is no stopping them.
• The Diplomat’s environment needs to be comfortable and pleasurable and they need  open space- physically as well as in their mind
• The Diplomat will want others on their boat- people they feel close to and comfortable with
• Having the time to gather information so that they can weigh up decisions will help the Diplomat in stressful situations- they do not do well having to react quickly.

We know stressors are inevitable and it’s a great idea to think about how you are traveling through your life.  Are there any changes you could make to tackle stress in a way that makes life feel more harmonious?

A 13 minute masterclass on the 3-phases of stress and personalized stress management strategies.

From alert to tired, clear to foggy, motivated to sluggish. The function and behaviour of your mind is a clear and ever-present indicator of your body’s response to the world around you, but in these cases in particular your food. The foods you consume directly and indirectly change the function of your brain, which can influence how you work, perceive people around you, your patience and general resilience.

Not eating enough of the right things can create deficiencies which alter critical pathways needed for sharp thinking in your brain. Inadequate macros can leave your brain tissue on empty (carbs), unable to repair (essential fatty acids) or without key nutrients for neurotransmitters (amino acids). Too much of the wrong thing (processed sugar, high fat, high calorie non-nutritious processed foods, irritants/allergens) can cause inflammation, blood sugar and blood fat spikes which short term can send you on a rollercoaster of mental energy. Food contents, nutrients and fibers change your gut microbiome which has a powerful link with brain function, mood, mental health and energy levels. Then even old faithful ‘caffeine’ creates whole system changes that quickly alter your mental state for better, worse and everywhere in between. 

Another way of saying it is that the right foods enhance your mood, mental function and zeal, while the wrong foods will cause pain, discomfort, inflammation or a reaction that DISTRACTS your brain and makes it tougher to stay focused.

Drawing from the knowledge the scientific world has now, it is very clear that it’s not about whether a food is ‘good’ or ‘bad’ persè, it’s about whether it is good or bad for the INDIVIDUAL, because we are all different. 

Based on a number of factors captured by the Shae HealthTypes (genetics, hormones and developmental pathways, current state of health and stress) we all have some differences in what is likely to have great, and/or very negative effects on our mental function. Knowing these differences in metabolic pathways and organ function allow us to be more specific with nutrients and foods that are going to have the most positive impact on our mental function faster.

Lets have a look at how food affects brain function differently, in different people.

The Sensor

Sensors typically have lower BMIs, have difficulty thermoregulating (due to low muscle and fat mass), and are particularly impacted mentally by the cold. Warming their body from the inside has an immediate and positive impact on mental clarity and focus. Make sure their meals are warm when eaten, include warm drinks throughout the day, whereas cold foods will genuinely DISTRACT their mind and reduce their mental output.

The Crusader

Crusaders are likely to have heightened use of their pre-frontal cortex due to the way dopamine influences them to be highly goal oriented, and thrive best when a good supply of nutritious laden carb-rich foods are provided for ongoing mental performance around every 2-3 hours. However, when a crunch is added to the food, this can increase their attention and focus through some fascinating feedback loops. Crunchy carbs can dial them right back in to better focus when fatigued.

The Activator

Activators have a brain that is designed for high intensity activity, a good supply of amino acids. Animal proteins provide the building blocks for the right balance of neurotransmitters that support this activity, but also keep their glucose levels stable, supporting focus as well. Rather than being distracted and searching for their next meal (they are likely to get hangry), these foods satiate and stabilise. Deliver these foods straight after exercise for even greater mood stability and performance.

The Connector

Connectors have a body and brain that requires variety. Generally they thrive with an omnivore diet, but this intake needs to have change and new tastes to satisfy this need for variety. They do well with a jolt of energy from fresh fruits, preferably with a low GI profile so it doesn’t spike them too much. Citrus fruits are often great for this purpose. It provides energy, great flavour and quality nutrients to stay focused and not get distracted looking for something new to do. Get the variety from the food to maintain focus on the task!

The Guardian

Guardians develop with a greater incidence of insulin resistance, and are more sensitive to spikes in glucose. To support this, being semi-fasted through time-restricted eating is one of the best ways we’ve seen for Guardians and will also help to improve their focus. Generally a very light dinner and tripling vegetable consumption through the day makes a very fast and important difference. Alginates – a biocompatible polysaccharide combined with sodium found in seaweed and algae constrict the stomach and contribute towards feelings of fulfilment, which can support a Guardian when attempting to lower their meal frequency. 

The Diplomat

Diplomats are in their best mental state when they are calm, and enjoying the day with a well laid out schedule. Great serotonin production system wide is very important for this. Similarly, they are more influenced by the health of their gut more than other types. A good dose of magnesium rich leafy greens provides support for the gut itself, contributes to a positive environment for the microbiome and these nutrients are supportive of serotonin balance. 

Food is a powerful influencer of focus and mental performance. However, as everyone’s biological makeup is slightly different, the foods to support the mind need to be tailored to the individual! To find out your type, or the type of your clients, check out the PHA Level 1 course and learn more about the power of personalized nutrition. 

P4 medicine (predictive, preventative, personalized, participatory) was coined by Dr. Leroy Hood of the Institute for Systems Biology to demonstrate his framework to detect and prevent disease. The P4 approach is something that aligns with our education in Precision Health and an important piece of the puzzle in the elimination of preventable lifestyle disease. 

Lets take a look at the 4 principles in a little more detail.

P1 – Prevention⁠

Prevention is the ability to understand the pathophysiology of disease and the factors that may influence disease so that you can take action to stop, or recognize disease in early stages. The key goals of preventative strategies are to provide interventions that increase the chances of reversal or treatment of disease. A simple example of this can be found in smoking cessation, which would be an important preventative step in reducing the risk of cancer.  ⁠

⁠As the old saying goes, ‘Prevention is the best cure’.

P2 – Predictive ⁠

⁠Predictive medicine involves identifying biological markers (such as genes) and other risk factors (be it lifestyle or environmental) that relate to disease to be able to understand and plan for the effects of illnesses in advance. Advances in health technology such as use of Artificial Intelligence, testing/diagnostics and biometric tracking are bringing incredible power to predictive medicine through both initial and ongoing assessment capabilities. At PHA, we use assessment technology and predictive analytics to gain a deeper understanding of a person’s health needs and the ways in which we can support their current health status.

P3 – Personalized ⁠

⁠In personalized medicine both care and treatment are based entirely on the individual. ⁠

⁠Through identifying genetic or epigenetic factors associated with an individual, you can provide a greater level of personalization in both prevention and treatment of disease. There is no one size fits all treatment plan when it comes to health or disease management and often, 2 people with a similar condition will need a completely different approach to achieve the desired outcome. Personalization must be applied in all areas of health intervention, from exercise and nutrition recommendations through to stress management plans, sleep strategies and prescriptive medicine. 

P4 – Participatory ⁠⁠

Participation is the final and most overlooked component of P4 medicine. ⁠

It is important that patients are well involved and actively participate in their own care. A major focus of this approach is to empower patients in taking responsibility for their behaviours and habits, whilst under the guidance of the health professional to overcome barriers that may occur along the way. A participatory approach to behaviour change can benefit the patient-physician or client-coach relationship by inspiring trust, cooperation and adherence. ⁠

⁠

The PHA Level 1 Course has been developed so that health professionals can apply all elements of P4 medicine through the application of precision health assessment technology alongside personalized health coaching techniques that inspire clients to take control of their personal health journey.⁠

Working from home has increased over the last few years for reasons we are all aware of, but recent statistics show that this change in working environment could well be here to stay. According to projections, 25% of all professional jobs in North America will be remote by the end of 2022. Additionally, sudden changes in lifestyle as a result of the pandemic have led to mental and physical health issues among the global population. This factor has dramatically increased awareness around behavioural and mental wellbeing and created huge demand for health coaching to the point that the global health coach market size is projected to be worth around US$ 27.8 billion by 2030. 

Put simply, there is a growing demand for Health and Wellness coaches, many of whom can now successfully operate their businesses from home and whilst there are many benefits to this new way of living, there are a number of challenges that can arise from the blurred line created between your work and home environment that may negatively impact health. 

Working from home challenges: 

• Irregular working hours
• Burnout 
• Feelings of isolation
• Maintaining a proper sleep routine
• Poor nutrition/eating habits 
• Getting the recommended level of physical activity
• Less time spent outdoors 
• Trouble staying motivated

As health professionals, it is important that we are aware of such issues and have ways to deal with them so that we can effectively take care of our own health and that of our clients as more people step into the working from home space.

Here are some tips to stay on top of  your daily habits and reduce the negative impact of working from home:

1. Find ways to move throughout the day 

For many, the routine of working from home means less non-exercise related daily activity and you would be surprised at how much the walk to the bus stop, up and down the stairs of your apartment and other activities of daily living really add up. It has been found that sitting all day can even offset the health benefits of exercise, which means that even if you are working out a couple of times per week, sitting down for 5+ hours per day can actually eliminate some of the health benefits gained. To counteract this, try to get 10 to 12 minutes of movement for every 45 minutes of desk work spread throughout the day (preferably some of which is outdoors to achieve the benefits of sunlight). A stand up desk can also be used to support your goal to increase activity and offset the risks of long term sitting. The optimal ratio seems to be about 1:1. Meaning for every 30 minutes you sit, complement it with 30 minutes of standing. Switching regularly is most beneficial as long periods of standing for some may feel uncomfortable and aggravate niggles and injuries.

2.  Create a predictable pattern of eating 

The body loves to work off predictable rhythms and one of the benefits of the daily commute is that it forces you into a daily pattern at least 5 days per week. When working from home, you have the luxury of having breakfast or taking a lunch break whenever suits since some days you don’t have to worry about arriving anywhere by a specific time. Research looking into regular vs irregular meal timings has shown that those who are inconsistent with the times they eat their meals and the number of meals they have each day will have more issues with their blood sugar and weight control compared to those who eat on a set routine with a regular eating pattern. As a result, it is important that you create a daily routine that allows you to have the same number of meals around the same time of day to reduce the metabolic affects of meal timing irregularity. 

3. Try to sleep and wake at the same time each day

Similarly, sleep quality is not only affected by the number of hours you sleep but also the regularity of the time you go to sleep and wake up. It can be easy to continue to work for that extra few hours, or watch another couple of episodes of your favourite TV show, knowing that you can balance it out with a few extra hours in bed the next morning. But this irregular sleeping pattern can contribute to a host of disorders such as obesity, high cholesterol, high blood pressure and blood sugar. Setting yourself a regular working schedule can ensure you go to sleep and wake at a similar time each working day to support the metabolic system. 

4. Make time for social activity 

Working from home means less time ‘at the water cooler’ and as a consequence, lower socialization. If you share a home with others, ensure you spend time with them to talk about things outside of work. Invite friends over to share a meal or schedule time to catch up outside of the house to reap the benefits of nature and social time. If friends and family are far away, scheduling time for regular phone calls or visual meet ups can be a great way of reducing feelings of isolation and improving overall mental wellbeing.

5. Create clear boundaries between work and home life

It is important to create separation from your working environment and home life. Where possible, try to set up a space in your home to use as an office where files and work related technology can be stored and distractions minimized. This will ensure a greater level of productivity, lower stress and make it much easier to develop habits and work routines that are separate from your personal life.

If you live in a smaller place and do not have the luxury of a spare room for an office, designate an area of the house to use for work hours and create small changes that allow you to differentiate between when that area is in use as an ‘office’. It could be as simple as turning your dining table into a desk during the day, with your laptop on display and other visual cues, then at the end of the day packing it all away, to return it to a dining table once more. The simple act of setting up at the start of the day and packing up at night can be an effective way of helping you to switch off and establish a work-life pattern.

Take home:

Whilst there is a sense of freedom associated with working from home, creating structure and routine will help to develop clear boundaries between work and home life as well as the development of regular healthy habits that can help to reduce stress, burnout and other health pitfalls associated with working from home. Give the tips above a try and feel free to share with any clients who are currently struggling with finding balance at their home office.  

References:

Working from home: https://www.forbes.com/sites/bryanrobinson/2022/02/01/remote-work-is-here-to-stay-and-will-increase-into-2023-experts-say/?sh=3fd18d7d20a6 

Health coaching valuation: https://www.globenewswire.com/news-release/2021/05/07/2225601/0/en/Health-Coach-Market-Size-to-Worth-Around-US-27-8-Bn-by-2030.html 

Sitting and exercise: https://bjsm.bmj.com/content/55/22/1277 

Sleep timing and health: https://www.nih.gov/news-events/news-releases/study-links-irregular-sleep-patterns-metabolic-disorders#:~:text=A%20new%20study%20has%20found,sugar%20and%20other%20metabolic%20disorders. 

Meal timing and health: https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/meal-irregularity-and-cardiometabolic-consequences-results-from-observational-and-intervention-studies/1969DB83C64B09E221A4B8929B7D8A8C 

Our environment has a direct impact on both physical and mental wellbeing whether we realise it or not. Studies have found instant changes in the activity of the brain through simply viewing different environments. With nature scenes activating the parts of the brain associated with empathy and love and urban scenes activating the parts of the brain associated with fear and anxiety.

Furthermore, the benefits of living in or close to a green space has been linked to lower rates of high blood pressure and depression, a reduction in the risk of heart disease and better sleep. Whereas living in an urban area has been linked with increased mortality and reduced life expectancy, particularly due to the increase in exposure to things like air pollution, traffic congestion and noise pollution. 

Time in nature has also been shown to have other surprising benefits. A classic study by Robert Ulrich put gallbladder surgery patients into 2 groups; 1 group were provided with a view of trees and the other a view of a wall. The study found that patients with the view of trees could tolerate pain better, appeared to have fewer negative effects, and spent less time in a hospital.

Unfortunately, our current way of life is moving us away from nature. It is estimated that 70% of the world’s population will live in an urban area by 2050 and currently the average American spends around 90% of their awake time indoors. Given the dramatic impact time in nature can have on both physical and mental wellbeing, it is important that as urbanisation continues to expand, that we prioritise spending time in nature as a key part of our health plan. 

So, how much is enough?

A study published in Nature determined the minimum threshold of time spent in nature to maintain good health and mental wellbeing is 120 minutes a week. However, unlike other healthy habits such as exercise, there doesn’t seem to be an ‘upper limit’, meaning the more the better. 

Going Green- Tips to get more nature time

• Hikes and nature walks: Kill two birds with one stone and get some physical activity in alongside time in nature, check out apps such as All Trails to find popular trails near you that match your ability levels.
• Gardening: Spend time in your back garden planting food and tending to plants. Getting your hands in the soil and sun on your face can be a great way of gaining all of the health benefits of nature with additional physical activity and of course, the reward of growing your own food.
• Outdoor Breaks: Take your lunch break outside, a simple 20 minute outdoor break can provide just as much of an energy boost as grabbing that next cup of coffee.
• Nature Gazing: Even if you can’t get out into nature, taking time out to look into nature can help to lower stress. Additionally, spending 2-10 minutes daily (even if through a window) viewing morning and evening sunlight has been found to support mental, physical and immune health by regulating circadian rhythms. 

However you get it, time in nature is one of the easiest and cheapest ways to improve your physical and mental health. If you are a health professional, add ‘time spent in nature’ to your assessment protocol and look to support your clients in at least reaching the minimum recommendations outlined above. 

References:

Callaghan, G. McCombe, A. Harrold, C. McMeel, G. Mills, N. Moore-Cherry & W.     Cullen (2021) The impact of green spaces on mental health in urban settings: a scoping review, Journal of Mental Health, 30:2, 179-193, DOI: 10.1080/09638237.2020.1755027

Mireia Gascona, Margarita Triguero-Mas David Martínez Payam Dadvand, MD, David Rojas-Rueda Antoni Plasènciaa , Mark J. Nieuwenhuijsen – Residential green spaces and mortality: a systematic review http://diposit.ub.edu/dspace/bitstream/2445/99572/1/gascon2015_2007.pdf

Russo A, Cirella GT. Modern Compact Cities: How Much Greenery Do We Need?. Int J Environ Res Public Health. 2018;15(10):2180. Published 2018 Oct 5. doi:10.3390/ijerph15102180

Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science, 224(4647), 420-421.

Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201-230. 

Want to lose weight? Exercise and eat healthy.

More energy? Simple, eat right and exercise. 

What about reducing the risk of chronic disease? Duh! Move your body daily and increase your veggies. 

The starting point for most health professionals when it comes to helping their clients achieve goals is nutrition and exercise. Two absolutely foundational pieces of the health puzzle. But did you know there are other areas you could address that can in some cases, have just as much of an impact on our clients overall health as a change in activity and nutritional intake?

Let’s explore the uncommon areas of your clients’ lifestyle you might be leaving on the table in your consultation room and how to address these in your next session. 

Environment 

Assessing your client’s indoor places and outdoor spaces.

Why?

Because dampness in a home can cause molds harmful for health and clutter can restrict air flow, causing build up of dust and other allergens. In the outdoor setting, particularly if you live in a city or built up area, you have to consider air pollution which can contribute to heart disease and respiratory conditions such as Asthma, as well as noise and light pollution which can interfere with circadian rhythms and sleep cycles.

What can you do as a health professional?

Assess your clients’ indoor and outdoor environment to see if there are any potential stressors or factors that could be influencing their quality of life. Recommend frequent bouts in nature for those who live in built up areas and support the reduction of light and noise pollution to improve down time and sleep patterns.

Seek to increase your understanding around environmental issues relating to health so that you can better support your clients to make changes to their environment.  

Work

83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives. For many it is work that is the cause of poor health habits and the frustration for many health practitioners as it gets in the way of positive behaviour change. Whilst it may seem like the only solution you can provide to your clients is for them to ‘leave their job’. There are many things you can do to help reduce stress at work and actually use it as a place to practice healthy habits.

• Feeling a sense of purpose

When was the last time you sat with your client to discuss their deeper why? Working with clients on finding a sense of purpose can be a powerful way to increase motivation and increase feelings of both physical and mental wellbeing. When they are able to tie this sense of purpose into the work they do, it may help to reduce stress associated with their job, or it might just show them that what they are currently doing is not right for them. Either way it can open a positive conversation to take action on improving their feelings around the work they do.

• Becoming aware of natural strengths

Some of the major contributors to work stress are; poor team cohesion, lack of clarity, insufficient support and poor management/communication. Whilst you may not be able to control the work environment when it comes to management, you can support your client in ‘controlling the controllables’ by increasing awareness of their natural communication styles vs others to help foster better relationships and communication pathways. As well as creating more awareness around their natural strengths (and weaknesses) so that they can meet daily tasks with greater feelings of self-efficacy and clarity.

• Planning and Time-management

Gaining an understanding of your clients typical day at work can help you when it comes to setting realistic and achievable health goals that can work into the demands of the work environment. Supporting your client to plan these health goals into their working day and keeping them accountable to them may also naturally start to help create more structure and routine in other areas of their work schedule as they aim to add new healthy habits into their to-do list.

Workplace wellness has become a hot topic due to the significant risks associated with both physical and mental health. As a practitioner it is important that you have the tools to support people in all walks of life.

Social 

Wide-ranging research suggests that strong social ties are linked to a longer life. In contrast, loneliness and social isolation are linked to poorer health, depression, and increased risk of early death.

As a result, assessing a client’s social life and relationships should be as high up the list as looking through a diet diary or exercise history. Does your client spend quality time with friends, family members/loved ones? Are there any relationships that are currently causing stress? Does your client feel loneliness or isolation?

If diving deeper into relationships is not within your skillset or scope of practice, seek out a strong referral network with a psychologist or counselor, so that when you do begin to assess the social aspects of a person’s life, you can safely support your client by referring them to an expert to help deal with any deeper issues should they arise. 

Remember, ALL aspects of the environment can influence gene expression and consequently affect health. Just because a person is exercising regularly and eating healthy does not mean your work is done. Sleep, work, stress, social life, the environment all have important roles to play in the overall health picture. It is your duty as a health professional to understand the bigger picture of your clients lifestyle to formulate a personalized and integrative health program, which can and should of course involve other expert practitioners within your network to support as needed.

This is the future of client-centered, precision health care.

Want to learn more about assessing and managing these areas of your clients lifestyle AND join a network of health, fitness and medical professionals who practice with precision? 

Enroll in the PHA Level Course, details on the next intake can be found here

Poor sleep, or more specifically, circadian alignment can contribute to many different health risks due to its impact on both the physiology of the individual and the lifestyle patterns they undertake as a consequence of irregular sleep habits.

The more significant problem with poor sleep hygiene has to do with biology. The body operates on a 24-hour cycle, or circadian rhythm, governed by the suprachiasmatic nucleus (SCN) that serves as both the ‘master clock’ and regulator of peripheral clocks, located in various organs around the body. The central and peripheral clocks work to ensure the body maintains alignment with the natural changes in daylight and darkness. It is this rhythm that tells us to wake when it is light and rest when it is dark and supports the many hormonal and physiological functions that need to occur in order to support the body throughout.

This disruption of the natural circadian cycle affects how the body functions and interferes with the natural release of hormones and other processes within the body, leading to potential problems of the cardiovascular system, metabolism, digestion, immune system, mental health and even fertility and pregnancy.

So given the importance of not only sleep but alignment with the natural 24-hour light/dark cycle, what does this mean for clients who find it difficult to change their sleep patterns due to shift-work?

In this scenario, much of the advice given is unrealistic and impossible to implement, leaving many health professionals feeling like they are unable to tackle any issues surrounding sleep. Instead they choose to ‘park’ such goals and focus on areas of lifestyle that are easier to control. Whilst this may be a valid short-term coaching strategy, there comes a point where sleep hygiene must be addressed, particularly as the health risks associated with prolonged shift work are actually quite alarming. 

In shift workers, research shows a 30-40% increase in risk of chronic diseases such as cardiovascular disease and type 2 diabetes and interestingly, the longer you do shift work, the higher your waist circumference and risk of obesity. In fact, 4 days of disrupted sleep due to shift work can push your physiology into a pre-diabetic state and one night of sleep under 4 hours can reduce immune function by 70%. Shift work is also correlated to inflammatory bowel disease, ulcerative colitis, lower energy levels and mental health conditions such as depression

So, aside from asking clients to give up their jobs, what else can we do as health professionals to support those who work shifts? We asked chrono-expert and PHA lead educator, Dr. Cam McDonald to share his top tips. 

1. Re-establish normal patterns of sleeping, eating and exercise as soon as possible after night shifts are over

The body likes to follow predictable patterns in alignment with the 24-hour circadian rhythm. The more you mismatch daily lifestyle habits with this rhythm, the more stress it creates on the body. Once a period of working shifts is complete, supporting your clients to quickly establish a routine of eating, working out and sleeping in alignment with the natural light-dark cycle should be of highest priority. 

2. During shifts, minimize food intake throughout the evening, focus on low/non-caloric fluids and aim to have all meals through the daylight hours. Try to keep your meal timings on a consistent pattern.

Much of the metabolic risk of shift-work comes from the irregularity in meal timings and quality of food. Put simply, the body likes to keep processes on a consistent rhythm and is not designed to digest large meals in the middle of the night. Here you can support your client by helping them to establish a consistent pattern around meal times each day, and ensuring they find easy to digest, low calorie meals such as soups or broths to consume during the night, keeping the consumption of main meals to the daylight hours.

3. Aim to use light movement, warm drinks, healthy crunchy snacks as ways of staying awake to reduce caffeine consumption as much as possible overnight.

Many shift workers use caffeine to give them more energy during the night. As previously mentioned, the body should be resting during this time and is already under a level of stress from being awake and at work. Using caffeine to get through the shift will only add more fuel to the fire through the release of stress hormones. Support your clients to find alternative ways to help them during the shift that do not involve the use of caffeine or other stimulants. Warm caffeine-free herbal teas can support alertness without the added stress and healthy foods that provide a crunch can help to increase alertness naturally. 

4. Support ‘morning sleep hygiene’ 

Improving overall sleep quality, regardless of the time you go to bed, will still be one of the most impactful things you can do to reduce the negative effects of shift-work. Here are some additional tips to support quality of sleep during the daylight hours.

• Create a ‘morning’ bedtime routine to prep the body for sleep
• Have a hot bath, practice meditation, breathing techniques, or stretch to calming music
• Use block out blinds or curtains in the bedroom with dark shades or a sleep mask
• Limit the use of electronics before falling asleep
• Wear blue light blocking glasses during work, on the way home from work and around the house before bedtime
• Consider using a white noise machine to block out any daytime noise that may affect the quality of your sleep

As you can see, all is not lost for those who work shifts. There are many strategies we can look to implement to offset some of the negative effects of circadian stress. If you would like to learn more about sleep, circadian rhythms and the practical application of chronobiology, check out this free webinar from Dr. Cam Mcdonald here.

References

Shift-Work Morbidity and Mortality

CVD – https://www.ncbi.nlm.nih.gov/pubmed/29929393

CVD – https://www.ncbi.nlm.nih.gov/pubmed/29247501

CAD – https://www.karger.com/Article/FullText/481088

Clock genes and cancer – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5410358/

Mental health – https://www.nature.com/articles/ncomms10889

Desynchrony and it’s effects 

https://www.sciencedirect.com/science/article/pii/S105381191300921X

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3654533/

It’s a pretty basic statement, yet it’s something that can be so overlooked. Getting to know your client matters. No matter what field you’re working in, you need to know them.

You might think that’s easier said than done. You have time limitations. You have scores of clients to work with. And really, you’re not making friends, you’re helping people get results. Long heart to hearts aren’t exactly relevant. What is relevant though, is knowing what actually makes your client tick – why are they there? What turns on their motivation and what disengages their commitment?

Fortunately, there’s a precision health system that can tell you exactly that. And more.

The Natural Zone v Comfort Zone

It is essential to know where someone’s “natural zone” really is – mentally and physically. I’m not talking about a “comfort zone” here. It’s true that we can, and should, push beyond our comfort zones, when we are properly ready for it. This is how we grow, mentally and physically. But we have to get the conditions right – the place, the type, timing, and experience of the “push.” 

The tricky thing for anyone in a training, coaching or behaviour change role is being able to answer the question – what is just “comfort” that really can be overcome here, and what is really this person’s natural zone where they actually belong?

It could be a struggle over morning workouts. You could be hammering the pros of it, the person could be really wanting to try because they really do want the weight loss, fitness etc – but it’s just killing them. Eventually they just can’t show up anymore. Is this just them staying in a comfort and not changing, or is it something about their natural zone?

For some people, intense morning exercise spikes their cortisol, thereby increasing their stress, and perpetuating retaining weight and continuing to turn to coping behaviours that may be less-than-ideal. 

It could be  a struggle over committing to a set routine or program. You get it all planned out for them, and just a couple of weeks in they’re flaking, they’re bored or irritable, and they’re just not seeing it through. Is this them resisting commitment, a sign they just need to be “whipped into shape” and made to stick to something? 

For some people, their physiology is such that long term is just a no. It’s too much, too overwhelming, too boring. These are people who thrive on spontaneity, variety and the freedom to always be able to change things up. This is their natural zone. 

It could be someone who resists group experiences. You could have an awesome group offering, people have a blast and get great results, but for some reason you just can’t sell it to this person. Is it that they just need to shake it off already and get out of their comfort zone and mix with some high vibe people already?

For some people, social interaction can be a distraction and even a detraction. Their goals are not to mix and mingle and shake about. Their goals are for independent, focused execution of tasks. And they may be quite direct with you about the group offering you’re trying to push on them. AS grating as this may be if this isn’t your zone, and may feel like a personal stab at the awesome experiences you have to offer – it’s just that this really is this person’s natural zone.

How can you know though?

Knowing your client doesn’t have to mean lots of time and conversation. You can find essential, in depth data about everything from their natural brain function, to the kind of environment they need, to their social needs and preferences, as well as their physical needs including timing, type of exercise, foods and sleep. Al of this is in the Shae™ app profile. Couple this industry leading AI technology, the only app of its kind, with our precision training in our PHA course, and you can become the best precision health provider in your field. Sign up for the next course here.