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drrachelwyndham.com
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CONTENTS
WELCOME: NAVIGATING BACK TO WELLNESS
Recalibrating your Internal Guidance System
3
5
INTENTION
10
11
AM
1. Start Up Tonic
14
15
16
17
PM
5. Magnesium
19
21
22
8. Sleep Hygiene
23
26
27
28
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Navigating
back to wellness
Its the small and seemingly unnoticed rituals that lead to habit and its the consistent
practice of habits that can make all the difference to your overall state of wellbeing.
How you choose to begin and end your day, every day, matters.
What if I told you that you could feel better, look brighter, sleep more soundly and have
greater clarity of mind - without spending hours of effort, time and money to do so?
The good news is that you most definitely can and I made this guide to get you started!
By implementing simple wellness boosting habits that have passed the rigors of time
and research. Subtle daily tweaks to your morning and evening rituals that will slowly
shift you towards your natural state of wellbeing.
Two years ago, I found myself hiding in the stores cupboard in the busiest emergency
department in the country.
I was the cardiology registrar admitting critical patients with heart disease. I was also
carrying the Code Blue emergency pager. The first responder if a patient on the wards
anywhere in the hospital was at risk of dying.
Leaning against the cupboard door my heart was racing, my skin was cold with sweat
and there was not enough air on the planet to relieve the suffocation I felt.
Breathe Inhale, exhale. So this was panic. How did I get here?
I was capable and tough. I knew this job well and could make the correct decisions.
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I was a fire-fighter rushing to emergencies that would not cease, in patients who took no
responsibility for their health. I was stressed and exhausted.
That year, I had turned 40, lost my dear friend to cancer and developed an autoimmune
disease. How had I moved so far from my divine state of being? When was the last time
my face wore its natural expression?
When I started my career, I worked in health retreats - an environment of limitless
opportunity for growth, change and healing. Now it was again time for me to walk the
talk and make some hard decisions.
I had to learn to trust, to get back into the flow of life - and be aligned with my self and
purpose. To listen to the messages my body was sending.
So I walked away. I quit. I took a full year out of clinic and hospital work.
I imagined I would have this blissful life of leisure, reading, doing yoga, cooking organic
whole food meals. But nothing was farther from reality.
My habits were weak. My self talk was negative. There was a deep disconnection from
my emotional being. I had to spend time in this discomfort, and heal.
It took one whole year. There is something complete about a 12 month cycle. Four
seasons. Like The Happiness Project and Eat Pray Love, or my favorite philosopher Henry
David Thoreau when he escaped life to Walden Pond.
Now I am back in clinic, at workshops and writing for you. Not only the knowledge of
natural integrated health and scientific medicine, but how I experienced being way off
track and returned to health by developing simple routines and habits.
This is my story now back to you. Lets get started!
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INTENTION
From reading this book I hope you develop insight, some answers about yourself. Why
you feel like you do, and some simple ways you can change to move towards your
health goals.
To do this I could teach you physiology - the way the body works. Or anatomy - all the
various parts that make you; or biochemistry - the chemical reactions that power you
up. But if you wanted to know all of that you would go to university and research from
text books.
If you wanted to know absolutely everything about how the body works it would take
you a very, very long time. It took me 9 years of formal university education, and 15 years
of clinical experience.
Life is busy, time is precious. Let me filter, decipher and give it to you in small usable
chunks.
Being this messenger is a very great privilege. That you are here reading today warms
my soul. Your trust is a very precious gift you give, and I honour that.
So come along on this journey hit the reset button and uncover your true health.
Action with intention is very powerful, even the small commitment to writing down
your needs will move you closer to your happier healthier self. I encourage you to give it
a go here:
Name _________________
Date _________________
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Take a week to record and reflect its not a test, there are no correct answers.
I find so often in clinic when we start discussing diet, most patients feel they dont eat
processed sugar, or they are really good with consuming water until they start paying
close attention.
We do so many things without awareness, this exercise shines a light on all the little
daily habits that can make such a huge impact on your health.
Dont change anything, just do what you usually do and write it down. At the end of the
week take half an hour and consider your patterns. Here is a worksheet (over the page).
A FEW GUIDELINES:
Salt (Sodium or NaCl or Sodium Chloride) should not be greater than
120mg/100g. On packaged processed food this is simple to calculate from labels
(although very difficult to maintain - as all packaged food has large quantities
of sodium) When cooking with whole food you will rarely obtain this level, even
adding a pinch or sprinkle of salt to your cooking is fine.
Sugar high fructose corn syrup, fruit concentrate, fruit pulp, maltose, glucose,
sucrose, fructose, mannitol, are sneaky ways to say sugar. We should consume
no more than 6-9 teaspoons (24-36grams) of sugar per day. The average
Australian consumes 40 teaspoons!
Water 1-1.5L per day, one glass = 250mL, each caffeinated drink which is a
diuretic is minus one glass.
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TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST
LUNCH
DINNER
SNACKS/
DRINKS
SLEEP HOURS
MEDITATION
MINUTES
WATER
SUGAR
SODIUM
CAFFEINE
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BIOMETRICS:
KNOW YOUR NUMBERS
Where is your body today? Are you aware of your health status?
You cant begin on your journey if you dont know where you are right now.
Take check, do some investigation, record your findings. Knowledge is power.
Do you know your blood pressure, your cholesterol, or the level of plaque in your
arteries? Do you know how your liver is functioning or what your body fat percentage is?
On the next page is a worksheet for you to complete. It contains the basic biometric
parameters you should know. Print it off and go on a fact finding mission.
If you have had blood tests in the last 6 months, your doctor should be able to provide
you a copy of the results. This is your information to own, so gently insist on taking a
print out. If you dont have results, a yearly check up with blood tests is a great idea, so
have a chat with your lovely GP.
Your local chemist may offer blood pressure testing. A small personal blood pressure
monitor is not expensive. You can purchase one or sometimes a family member with
hypertension may own one and let you borrow it.
Remember that blood pressure fluctuates and it is important to take a few readings at
different times of the day and look at the average and the variation.
If your blood pressure is high on one occasion, there is no need to panic. Over 30%
of patients have white coat syndrome where their blood pressure increases while
having a test or in a doctors office due to the stress and perceived threat. I have all my
patients with high blood pressure do a 24 hour blood pressure monitor where they
have measures taken night and day to obtain a correct picture of their pressures before
considering treatment.
BMI, body fat percentage and hydration can be measured with smart scales, if you have
these at home - great. Your doctor may be able to help you with this, or your gym will
often do an initial assessment when starting a new program. The BodPod is an excellent
tool for measuring body fat and muscle mass.
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KG
HEIGHT
CM
BMI
BMI = weight kg / height M2
ABDOMINAL GIRTH
CM
(Women > 80cm at risk > 88cm high risk.
Men > 94cm at risk > 102cm high risk)
(the measure of your waist around your belly button breathing out relaxed! This is a direct
indicator of visceral fat around your organs and risk of diabetes and cardiac disease)
REACH IN CM
CM
bpm
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Cholesterol (fasting)
over 5.5 increased risk of Cardiovascular
disease, over 6.5 is extremely increased risk.
Triglycerides (circulating fat)
less than 2
HDL (good cholesterol)
greater than 1
LDL (bad cholesterol)
levels less than 2
Ferritin
(circulating iron)
> 25 but healthy female
80-100 is ideal
Vitamin B12
over 250
Vitamin D
50 75 is ideal
Zinc
over 10
HIGH BP TIP NO. 1 For each extra kg of weight you grow an extra
kilometre of small blood vessels which the heart has to pump blood
through. That is a huge extra stress on the heart. Lose the weight and sort
the blood pressure.
HIGH BP TIP NO. 2 Basic high school chemistry, water follows salt.
More salt you eat, more fluid = more pressure. We look at sodium in the
diet diary section.
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PM AM
8 simple
wellness boosting
habits
1
WEBSITE:
SOCIAL MEDIA:
www.DrRachelWyndham.com
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AM HABITS
The following wellness boosting tips are based on the assumption that you drink water,
shower and eat in the morning. You can adjust as necessary, to suit your schedule.
The beauty lies in their simplicity. They require little extra time, energy, or effort and will
soon become an automatic part of your daily routine.
1. START UP TONIC
Upon waking, drink a 250mL glass of filtered water with Lemon juiced, or one
tablespoon of Apple Cider Vinegar. Room temperate or slightly warm is best.
You can heat it with a 1/4 teaspoon of Organic Honey as a morning cuppa, or use your
favourite herbal tea blend with the Lemon or Vinegar. Sip slowly, over 20 minutes.
This morning drink stimulates the stomach, cleanses the
mouth and reminds the stomach hormones (known as
Gastrin) to prepare for the Break of the Fast!
Youll break down your proteins, absorb your nutrients
and reduce the load of gas producing substance. This
helps with weight, fluid and skin health.
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PM HABITS
5. MAGNESIUM FIX
Magnesium is the miracle mineral.
Well known to be essential for muscle relaxation, Magnesium is a critical nutrient. It
is estimated that 80% of adults are deficient in Magnesium. It is not a mineral that
can be tested for in blood tests. So it is a silent deficiency with slow subtle health
deterioration as its effect.
Over 300 enzymes utilise Magnesium which means it is responsible for thousands of
reactions in the body every second. Some critical uses include:
Detoxification
Growth
Repair
Immunity
Healthy Brain Function.
There are many forms of Magnesium. You can use a powder, tablet, oil, cream or salt.
Your practitioner or health food shop assistant can help recommend a form that suits
you. Blog posts on my site will discuss in more detail.
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6. STRETCH - YOGA
You can do this before or after your shower or bath. I find this depends if Im in work
clothes or gym gear. Try to do it as close to bedtime as possible. Its also great to do this
with kids as part of their bedtime routine. Gets some of the wriggles out of them and
teaches them good habits.
DOWN DOG
COBRA
HIP OPENER
CHILD POSE
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7. MINDFULNESS MEDITATION
There is a mass conscious shift to understanding that there is more to physiology than
chemicals nutrients and hormones. We are not only lego building blocks of cells but
energetic fluidity.
Chinese medicine knows it. Ayerveda knows it. Indian medicine knows it .
Aboriginal medicine knows it. Its time we in Western medicine caught up.
My undergraduate thesis in 1997 was on Psychoneuroimmunology. A then unknown
topic on how the power of the mind can influence the nervous and the immune
system. Science has forged ahead in this area and we have many powerful studies to
prove that our mind has a very powerful impact on our physiology. We must harness it
and not let it control us.
3-5 minutes to start is all you need. Many practiced meditators still feel they are
learning after 1000s of hours sitting, including extensive retreats and months abroad
in training. Be gentle, kind and patient.
Trust that the process your mind and body is going through is normal and is still very
beneficial, even if you feel like nothing has been gained.
The commitment to giving yourself those few minutes of what you may feel is
unproductive time, is a precious gift. Your time is more valuable than anything else
you can give. This is
caring for yourself at the
highest level, and you
will get better and better
eventually experiencing
peace, healing and even
rare moments of bliss.
Meditation
Some of my favourite
meditations:
Sonesence
Belinda Davidson
chakra meditation
Danielle LaPorte
Head Space app
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8. SLEEP HYGIENE
This term relates to the environment you create in which to sleep. Hygiene makes us
think of cleaning and in a way, it is a clean sleep environment without dirty air, noise,
light, dust or electromagnetic fields.
The word hygiene also reminds us that this is a daily practice, not a once off spring
clean, but the small efforts that you make everyday to create a healthy place to rest
your body.
1. ENSURE AIRFLOW, YOU MUST HAVE FRESH AIR IN YOUR ROOM. If you are out for
the day, leave a window open. Even in cold weather allow fresh air to circulate for a few
minutes in the morning or evening. Dont breathe stale air all night.
2. NO DUST. Vacuum mattresses weekly, seasonal airing in the sunshine. Replace
pillows regularly and use mattress and pillow protectors that are hot washed with
bedding. Consider the age of carpet and curtains and the possible need for cleaning/
replacing. Remove excess stuffed animals, stored old jumpers, linen or other dust
collecting material within bedrooms or wardrobes.
3. DARKNESS. The pineal gland is in the centre of our brain, behind the point of our
third eye. It detects light and dark cycles. With artificial light we confuse the natural
diurnal variation of hormones and dont allow natural sleep chemicals to kick in. Keep
lights low before bed and try to sleep in an environment of no light wherever possible.
4. EMF FIELDS. Electromagnetic fields are the energy emitted from power sources and
devices. These can be plugged in next to your bed, within the walls of your room or
even behind the outer wall in the power box. There is controversy about the safe types,
levels and distance we should sleep from these. A practical approach is to keep alarms,
phones, iPads or any electrical devices 3 metres from your body.
No screens 30 minutes before bed. Set your alarm for 9pm, then go to bed at 9:30.
Read a real paper book for 10-15 minutes, and then put in your earplugs if there is noise
and turn the lights out. If you lay there awake, use this time to practice meditation. Just
think how experienced youll be if you get to meditate 2-3 hours per night!
If you have persistent problems with sleep see your doctor. You may need a sleep
study, a trial of prescription melatonin (our lovely natural sleep hormone). You may
need to consider a hormone imbalance, review your heart health, or rule out anxiety
and/or depression.
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How we spend
our days
is how
we spend
our lives.
ANNIE DILLARD
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Lets begin.
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TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
START UP
TONIC
DRY BODY
BRUSH
COLD WATER
BLAST
BREAK THE
FAST - WELL
MAGNESIUM
FIX
STRETCH
- YOGA
MINDFULNESS
MEDITATION
SLEEP
HYGEINE
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About
Dr Rachel Wyndham
MBBS ND
When I was young we took herbal tonics, grew sprouts, raised chickens and drank
goats milk. My aunt was a naturopath in the 70s. As a little girl I believed this was how
we all looked after our health.
When I qualified and began working in clinic as a Naturopath, now 17 years ago, I
realised this wasnt the case. Many people who came to me thought this nutrition and
lifestyle medicine was alternative - there was confusion and distrust.
I then went on to study Medicine. Fast forward through hospital medicine, emergency
trauma, psychiatric wards to general practice and a very different view of my world
was formed.
Ive dedicated my life to learning about wellness and how to re-establish balance and a
sense of peace. Ive seen both sides of the health industry and they are both valid and
valuable.
I have an Integrative clinical practice on the Gold Coast, Australia, and consult in
Wanaka in New Zealand every three months. I am also available for Skype
consultations. I run workshops and speak at events on the following topics:
Womens health and bio-identical hormones
Adrenal and thyroid support
Mental health with pyrrole and methylation nutrients
Cancer Support.
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www.DrRachelWyndham.com
ON SOCIAL MEDIA:
Facebook // Instagram
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