Wellness MD

In Life, we all have to deal with disappointment. It’s something that we can’t escape. Not only do WE need to deal with the disappointment, but we often also need to help others, such as our children and family members, to work through disappointment.

Living through the covid pandemic, we are confronted with more disappointments than any of us anticipated.  We have had 18 months of disappointments. How are we dealing with these disappointments? Are we dealing with it? Are we becoming more resilient? Or are we getting used to not dealing with it and bottling everything up?

Listen to this insightful podcast by wellness expert Dr. Daniela Steyn and her Life coach, Sister, JB discussing practical strategies to deal with disappointment.

We look forward to journeying with you towards health and happiness!
Please subscribe to our podcast.
We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a refer and refer this episode to your friends!

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please get in touch with your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast.

www.wellnessmdhealth.com
For a video recording of this podcast on Youtube: WellnessMD
Follow us on Instagram at WellnessMDHealth and JB_Ryan  

Infertility has increased significantly over the last 30yrs.

Roughly 1 in 6 couples experience infertility.

Join us for an insightful conversation regarding fertility with Wellness expert Dr. Daniela Steyn and Life Coach JB.


We look forward to journeying with you towards health and happiness!
Please subscribe to our podcast.
We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a refer and refer this episode to your friends!

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please get in touch with your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast.

www.wellnessmdhealth.com
For a video recording of this podcast on Youtube: WellnessMD
Follow us on Instagram at WellnessMDHealth and JB_Ryan  

Join Wellness expert Dr. Daniela Steyn and Life Coach JB for an enlightening discussion around sexual health.  

A clear takeaway from this podcast is that your nutrition, lifestyle and illnesses have a direct impact on your sexual health.  And if your sexual health is not where it should be - it can be fixed! We should take our sexual health as seriously as we take our physical and mental health!  

We look forward to journeying with you towards health and happiness! 
Please subscribe to our podcast. 
We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a refer and refer this episode to your friends! 

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast. 

www.wellnessmdhealth.com 
For a video recording of this podcast on Youtube: WellnessMD 
Follow us on Instagram at WellnessMDHealth and JB_Ryan  

Everything you ever wanted to know about nutrition! 

Nutrition is one of the most critical components of healing and living an optimal life. 

Poor nutrition is common. Our bodies need food to survive. We need good nutrition to thrive. Many of our patients often don’t even know that they are malnourished, because you might be overweight, and still malnourished because your body lacks certain important nutrients. This can often be a cause of being overweight as well. When your body needs certain nutrients, for example, some healthy fats, you might stay hungry, and if you are on a low-fat diet, you might stay hungry and eat heaps of low-fat food which will cause weight gain, whereas if you had a hand full of macadamia or walnuts, you would have given your body what it needed, consumed less empty calories, and not gained any weight.  Stress often impacts my weight as well. 

Listen as life coach JB and Wellness Medical Expert Dr. Daniela Steyn discuss all the different diets and gives advice on how you can live your life to the fullest by fuelling your body with healthy foods. 

We look forward to journeying with you towards health and happiness! 
Please subscribe to our podcast. 
We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a refer and refer this episode to your friends! 

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast. 

www.wellnessmdhealth.com 
For a video recording of this podcast on Youtube: WellnessMD  
Follow us on Instagram at WellnessMDHealth and JB_Ryan  

Welcome to today’s Wellness MD podcast! In this episode Life coach JB and her sister Dr. Daniela Steyn discuss the science behind sleep.

Sleep is the ultimate key to optimal health. Sleep influences every function in your body. It affects how your body processes food, how it regulates blood sugar, processes cognitive information and reduces inflammation. Optimizing your sleep is critical for optimal health. Getting enough good quality sleep at the right time can help you feel your best and be high functioning during the day. 

A quick summary of the tips they discussed during this episode:

1. Aim to get 7.5 hours of sleep, of which 10pm -2am is the most critical, so for many of us, it means going to bed earlier.
2. Avoid screens, especially your phone, the hour or two before you go to bed. Ideally remove your phone from your nightstand so that is not the last thing you look at, at night. Try reading something positive or uplifting just before drifting off.
3. Go outside for a walk or run first thing in the morning - or use a sunlight light if you live where there is no sun in the morning.
4. Avoid caffeine in the afternoon.
5. Meditate. even if it is 5 minutes a day.
6. Create a bedtime routine, it can include lavender essential oil.
7. Take 200mg magnesium biglycenate before bedtime.

If you loved this podcast, please leave a review!  If you know someone, who complains about being tired or would love to improve their health, share this podcast episode with them.

Until next week - happy sleeping!

Join us on our journey towards health and happiness!
Please subscribe to our podcast. It is free!

We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a review and refer this episode to your friends!

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast.

www.wellnessmdhealth.com
For a video recording of this podcast on Youtube: WellnessMD
Follow us on Instagram at WellnessMDHealth and JB_Ryan
You can watch a video recording of this podcast on YouTube.

Listen as Dr. Daniela Steyn, Medical Doctor and her Life Coach sister JB discuss what vitamin D is, and how you will benefit from having optimal levels of vitamin D.

Vitamin D is often called the sunshine vitamin due to our skin’s incredible ability to absorb ultraviolet light from the sun to form Vitamin D (cholecalciferol) in the skin from 7-dehydrocholesterol. We can also get vitamin D from our diet. Unfortunately, Vitamin D naturally occurs only in very few foods.

We need Vitamin D for:

· normal calcium homeostasis. 

· support the immune system and fight inflammation.

· Oral health

· Vitamin D can help treat hypertension: According to a 2019 review published in the journal Current Protein & Peptide Science suggests that vitamin D may play a role in the treatment of high blood pressure where they have found even short-term vitamin D deficiency may directly raise blood pressure which in turn may lead to organ damage.

· Weight management. Obesity is a risk factor for Vitamin D deficiency.  On the flip side,  one 2009 study in the British Journal of Nutrition found that, in overweight or obese women with low calcium levels, those who took a daily dose of calcium paired with vitamin D were more successful shedding pounds than those who took a placebo supplement

· Effect on mood: The sun can brighten up your mood, and so can vitamin D. According to a 2017 review article in the journal Neuropsychology, researchers found "a significant relationship between depression and vitamin D deficiency.”

·  cancer-fighting powers. 

They discuss the causes of Vitamin D deficiency.

Canadian recommendation is to take a vitamin D supplement year-round and not only in the winter months. Healthy adults require 1000iu Vit D3 (cholecalciferol) daily.

Here are some natural food sources of vitamin D:

· Swordfish

· Rainbow trout

· Salmon

· Cod liver oil

· Snapper

· Egg yolk

· Tuna

· Mushrooms

Vitamin D fortified products:

· Cow’s milk

· Plant-based milk substitutes

· Margarine

· Infant formula

· Formulated liquid diets/foods for use on a very low energy diet/meal replacements

· (Fortification of these products are mandated in Canada, fortification is voluntary for butter substitutes, condensed milk and goat’s milk)

 As always check in with your doctor before you decide to try vitamin D in supplement form. 

Join us on our journey towards health and happiness!
Please subscribe to our podcast. It is free!

We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a refer and refer this episode to your friends!

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast.

www.wellnessmdhealth.com
For a video recording of this podcast on Youtube: WellnessMD
Follow us on Instagram at WellnessMDHealth and JB_Ryan

Listen to this podcast for tips on improving your skin.

Medical Dr. Daniela Steyn and her Life Coach sister JB give advice on creating perfect skin.

Skin disorders can be very frustrating and lead to decreased self-esteem. There is a wide range of skin disorders and it is best to have your specific skin disorder diagnosed by your Physician. The most common of these conditions include Acne, Eczema (atopic dermatitis), Rosacea, Seborrheic Dermatitis. 

The good news is that there are many things within your control that you can do to improve your skin.

Dr. Daniela will discuss different causes of acne including:

1: Hormonal Acne: She explains what an excess of androgens are, how inflammation causes hormonal acne, and how some foods can trigger hormonal acne.

2: Food Sensitivities are very commonly a cause of  acne.

3: They explain why stress causes acne and how to manage your stress.

4: You will learn which fats in your diet can improve your skin

5: Foods to avoid.

6: Check your beauty products

Your current beauty routine might be causing/exacerbating your acne. More than 50% of acne cases are triggered by cosmetic products.  The Environmental Working Group’s database Skin Deep helps to compare safety ratings for various personal care products on the market. Sticking to a high-quality, natural cleanser, moisturizer, and toner that you use once daily. Less is always better. 

7: Drink more water!

8: Detox.

***During the podcast Dr. Daniela Steyn mentions supplements. Our podcast listeners wanted to know which supplements to take. Even though Dr. Steyn does not endorse ANY pharmaceutical/ commercial product, and strongly advises our listeners to contact their own Health care providers before taking any supplements, this is a list of supplements she often recommends, depending on the individual's skin condition, other medical illnesses and diet.

Supplements that are often prescribed for acne management:

Vitamin A: 3000units/day (talk to your doctor)

Vitamin C: 1000mg /day

Zinc: 50mg/day

Selenium 200mcg/day

Chromium 200-400 mcg/day

Vit D3: 2000 iu/day (ideally measure blood levels and adjust dosage accordingly)

Fish oils: 3000mg EPA+ DHA/day

Probiotics: active lactobacillus and bifidobacteria cultures: a minimum of 5billion colony-forming units/day.

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast.

www.wellnessmdhealth.com
For a video recording of this podcast on Youtube: WellnessMD
Follow us on Instagram at WellnessMDHealth and JB_Ryan

Meditation has been practiced for many years in many religions.  However, as more scientific evidence emerges praising the health and wellness benefits of meditation, it is becoming increasingly more popular.

JB and Dr. Daniela Steyn discuss the research behind meditation.

Dr. Daniela also discusses the scientific health benefits of incorporating meditation into your daily practice.

1: Meditation promotes better sleep

2: Reduce stress, anxiety, and depression

3: Reduce pain, especially in chronic pain syndromes, chronic illness, migraines, fibromyalgia and irritable bowel syndrome.

4: Meditation boosts your memory, protects against cognitive decline (ageing of the brain), it sharpens focus and concentration, it improves creativity.

5: Improved cardiovascular health. One study showed that after meditating for only 5min a day, after only 10 days the participants showed an improvement in heart rate variability. Other studies have shown meditation decreases blood pressure and improves blood cholesterol levels.

Some of the science discussed in this podcast: 

Our brains consist of billions of nerve cells called neurons. These neurons talk to each other. This communication is called electricity. When millions of neurons are communicating at the same time this generates a significant amount of electrical activity. In the hospital, we can measure this electricity with an EEG machine (electroencephalograph). This combined electrical activity in the brain is known as a brainwave pattern. It is called a brainwave because when we record it, it shows a wave-like pattern. Brain waves can be sorted into four different categories based on wave frequency that gets measured in cycles per second (Hz).

• Beta waves: 15-40Hz

This is when you are superconscious, awake, alert, active, engaged, talking with your boss, teaching your children Math.

• Alpha waves: 9-14Hz

This is the frequency when you are awake and conscious, but calm, lucid, reflective. For example when you are staring into a fire, looking at the rolling waves of the ocean, listening to soothing music.

• Theta waves: 5-8Hz

This is the state we enter when we are deeply relaxed, in a deeper meditative state, almost semiconscious. These are the frequency during daydreaming and REM sleep.

• Delta waves 1.5-4Hz 

This is when we are in dreamless sleep, minimally aware, unconscious of our surroundings.

During this episode, JB and Dr. Daniela give advice on how to easily incorporate meditation into your daily routine.


*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast.

www.wellnessmdhealth.com
For a video recording of this podcast on Youtube: WellnessMD
Follow us on Instagram at WellnessMDHealth and JB_Ryan

Join Medical Doctor, Dr. Daniela Steyn and her Life Coach sister, JB, as they discuss epigenetics.

They discuss how your genes play an important role in your health, but so do your behaviours, your environment, what you eat and how physically active you are. 

In Medicine, there is a field called epigenetics. Epigenetics look at how your behaviour change how your genes work. Epigenetic changes are reversible, it doesn’t change our DNA, but change how your body reads our DNA.

 They further discuss how you can use food as medicine to treat and prevent illness.

Your body gets all its nutrients and energy from what you eat. Your food is your fuel. When we need our bodies to function at it’s highest capacity, we really need to optimize our diets. 

Join us on our journey towards health and happiness!
Please subscribe to our podcast. It is free!

We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a reference and refer this episode to your friends!

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast.

www.wellnessmdhealth.com
For a video recording of this podcast on Youtube: WellnessMD
Follow us on Instagram at WellnessMDHealth and JB_Ryan
You can watch a video recording of this podcast on YouTube.

Dr. Daniela Steyn and her Life Coach Sister, JB,  discuss ways you can improve your energy levels to live your life to the fullest.

You will learn more about your own energy levels. Learn to avoid common causes of decreased energy and ways to optimize your energy!

Our energy levels naturally wax and wane with our bio-rhythms. Depending on some genetic factors, lifestyle habits and hormones levels many people experience decreased energy levels at certain times of the day, for women especially their energy level fluctuates during their cycle.

With the added chronic stress of this pandemic, many people are experiencing mental fatigue worsening physical fatigue.

Dr. Daniela Steyn discusses the way our bodies manage stress.  This is called our pituitary-adrenal axis (or HPA axis).  When we experience chronic stress, our bodies need to deal with a high amount of stress hormones, such as cortisol. This causes us to feel tired and wired and generally exhausted even before we have begun our day.

The good news is: there are many simple ways you can prevent energy dips and avoid mental fatigue.

Listen for five quick and easy tips/bio hacks that will boost your energy levels right away:

1: Drink water
JB and Dr. Daniela discuss how mild dehydration can cause physical fatigue, mental fatigue, brain fog and headaches. Dehydration can even lower your mood. 

They also discuss tips to increase your water intake.

2: Eat energy-supplying foods
Throughout this podcast season, we will frequently take a look at nutrition and its impact on your body.

3: Exercise
Regular exercise increases blood flow, delivering more oxygen to your brain and muscles. It also improves sleep by helping you fall asleep faster and sleep better (which, in turn, boosts your energy during the day). 

Exercise gets rid of stress hormones in your body and releases feel-good energy-boosting happy hormones.

Many studies have been done showing exercise reduces fatigue symptoms, increases cognitive abilities and improves sleep.

4: Breathe!
Deep slow controlled breathing increase the level of oxygen in your blood, which leads to more energy.

When you get more oxygen to your brain, you increase your focus, attention and creativity.

It helps to decrease anxiety, increase comfort and relaxation.

JB will demonstrate a quick easy breathing technique you can do right away and repeat anytime/anywhere when you need a quick energy boost.

5: Mindfulness
Dr. Daniela and JB discuss the impact your own thoughts have on your energy levels.

Are you telling yourself that you are exhausted? Are you ruminating on things outside of your control?  Or are you focused on positive uplifting thoughts?

We look forward to journeying with you towards health and happiness!
Please subscribe to our podcast.
We would LOVE to hear from you. Let us know what you think. If you enjoyed this podcast, please leave a refer and refer this episode to your friends!

*Legal Disclaimer: This podcast is intended for educational purposes only. For your individual medical advice, please contact your own Health Care provider. Never ignore medical advice because of something you have heard on this podcast.

www.wellnessmdhealth.com
For a video recording of this podcast on Youtube: WellnessMD
Follow us on Instagram at WellnessMDHealth and JB_Ryan