12 ways to stay healthy(ish) over Christmas

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naturopathy healthy christmasDecember and early January can be tempting times of year to fall off your usual health regime. In some ways it’s ok to give yourself a little bit of a break and not feel too guilty about it, but there are certainly things you can do, to ensure you don’t fall too far!

Following are some tips I like to follow over this silly season, that’s right, even a Naturopath is tempted at this time.

1. Eat before you go out.

It’s hard to know what sort of food is going to be available at your Christmas party, so it helps to have a light and healthy snack before you go out. This will line your stomach to help absorb the alcohol, stop you from overeating, and ensure you still get some healthy food into you.

2. Natural hangover helpers.

If you do happen to overindulge.. and let’s be honest, it may happen at least once, following are some natural hangover helpers;

a. Coconut water is excellent for rehydrating, as it’s a natural source of electrolytes.

b. B vitamins, as a lot of these are depleted by alcohol consumption.

c. Zinc containing foods or a supplement, zinc helps alcohol dehydrogenase, which is a liver enzyme that helps to break down alcohol.

d. No beer until your wee is clear – actually it’s much better to not drink the day of a hangover, but do drink a lot of water until your urine is clear.

e. Consider taking a herbal supplement of St Mary’s Thistle before you go out, this herb does wonders for protecting the liver.

3. Work for that tart.

If  you have something coming up and you know you will be likely to indulge, earn it first with a workout and then look at it as a reward and enjoy!

4. Well hydrated throughout the day.

It’s important to keep yourself hydrated throughout the day that you will be drinking so you are well hydrated before you have your first drink. Then alternate 1 drink for 1 water, you can also top your wine glass up with mineral water for a spritzer – nice and refreshing in summer, half the calories and alcohol content.

5. Eat well earlier in the day.

Sometimes when you go out it can be hard to control what you eat, and what is available. Eat all your fruit and vegetables earlier in the day, this way you know you’re getting all of your vitamins and minerals. If there is more in your dinner it is an added bonus.

6. Weight loss.

So the truth is, it’s unlikely that you are going to lose weight over Christmas and New Year, but set yourself a challenge to maintain your weight, rather than gaining any. Enjoy yourself on the days you have to such as Christmas Day and any parties, but try to keep things under control on the other days, with lots of healthy eating and exercise.

If you know you are going to have a really big dinner, then try to cut your caloric intake back for breakfast and lunch.

Don’t fall into feeling that you can eat what you want and start again in January, whatever you put on now will take those extra few weeks to come off in January

7. Keep special occasion special.

Don’t drink and indulge everyday, try to give yourself at least 2-3 days of not drinking at all.

8. Tips for eating well on holidays & when out to dinner.

It is possible to go on holidays and not pile on the kilograms. Base most of your meals around lean protein, with lots of fruit and vegetables. Try not to overindulge in carbohydrates, alcohol and desserts. Keep in mind there are 245 calories in a pina colada, so while it’s nice to enjoy yourself on holidays, the calories really add up if you have too many cocktails.

Make the most of exploring the town you are in… on foot! The walking will help balance out those extra calories.

9. Take a healthy plate.

You may not be able to control what everyone else takes/makes, but at least if you take a healthy plate you can control at least one of them to provide a nutritious meal or snack.

10. The 20 minute rule.

Eat slowly, chew your food thoroughly, and allow your body 20 minutes to register before going for seconds. Another helpful tool is to consume fibre 30 minutes before eating, this could be either psyllium, chia seeds, flax or slippery elm mixed in with water. The fibre will bulk up in your stomach and you should get full before you eat too much.

11. Eat liver cleansing foods.

Eating liver cleansing foods regularly is beneficial for everyone, but even more so over this silly season when you will be putting an extra load on your liver. Eating as many of the following foods as possible – onion, garlic, broccoli, beetroot, egg yolks and lots of water.

12. Enjoy yourself.

The holidays are not just about eating and drinking, it is also about spending quality time with those that you love. So find a good balance, have the occasional treat, and enjoy this special time with your friends and family.

 

Rhodiola rosea.

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naturopathy rhodiolaRHODIOLA – an amazing herb for increased energy, stamina and mental performance.

Rhodiola rosea also known as rose root, golden root, arctic root and Russian rhodiola, is native to cold northern alpine regions, and is a hardy plant which thrives on rocky slopes. It has been used for centuries in Northern Europe and Scandinavia.

Rhodiola possesses tonic and stimulant properties that increase resistance to stress and disease. It is traditionally believed to give strength and stamina and is known to increase attention span as well as work productivity, providing a dramatic boost in energy levels, increased memory and mental performance. It has been commonly used to treat long-term illness and tiredness due to infection, mood elevation, mental alertness, sports performance, impotence, liver problems and as adjuvant treatment of cancer.

Recent studies have shown that Rhodiola may also be useful in the treatment of binge eating, nicotine withdrawal, erectile dysfunction and infertility.

At Health In The Bay, our Naturopaths use a herbal extract of Rhodiola in liquid herbal medicines which are custom blended for patients. One of the great benefits of mixing a number of herbal remedies into a formula is that it can be made to suit individual requirements. The many beneficial actions of Rhodiola can be enhanced by combining with other suitable herbal medicines. For example:

  • Rhodiola combines well with other herbs that increase resistance to stress and disease such as Siberian ginseng and Withania.
  • Rhodiola combines well with other herbs for Depression and nervous debility such as St John’s Wort and Skullcap
  • Rhodiola combines well with other herbs for male sexual dysfunction such as Tribulus and Saw Palmetto
  • Rhodiola combines well with other herbs for menstrual disorders such as female reproductive tonics Paeonia and Dong Quai
  • Rhodiola combines well with other herbs to make brain tonic and study mixes such as Bacopa and Ginkgo
  • Rhodiola combines well with other herbs for liver problems that protect and restore liver function such as Schisandra and St Mary’s Thistle.

A word of caution: Rhodiola use is not advised for depressed patients with hysteric and phobic symptoms as may occur with bipolar disorder. Concurrent use of stimulants such as caffeine is best avoided. It is important to consult with a qualified Naturopath or herbalist before taking Rhodiola.

 

Naturopathy and Weight Management

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naturopathy weight managementThere are more deaths from obesity than malnutrition. It is estimated that 63% of adults in Australia are now overweight or obese, and 25% of children. These figures are on a steady incline, as are all the complications that come with it.

With so many “health experts” giving advise on how to eat, it can get slightly overwhelming knowing whose advise you should actually take, and if the latest fad diet is the one that will work for you. Weight loss can be individual at times, as there are other factors that may be hindering you, such as insulin resistance, underactive thyroid and hormonal imbalances.

Your naturopath will take a thorough case history, delving into your personal history to come up with the necessary dietary and lifestyle amendments, as well as any needed supplementation.

 

Will I have to drink water and eat mung beans all day?

No! Food is one of life’s greatest pleasures, I think it’s important to not think of it as a diet, but think of it as a healthy lifestyle change. It’s not just about losing weight and keeping it off, it’s about feeding your body with nourishing and supportive foods, so you feel better and improve your life expectancy by lowering your risk of so many other illnesses.

 

Conditions associated with obesity?

So many of today’s deadly diseases have obesity as a causative factor,. Obese people have a 50-100% increased risk of death from all causes, most of the risk if from the following;

  • Hypertension
  • High Cholesterol
  • Atherosclerosis
  • Type 2 Diabetes
  • Cancer
  • Infertility
  • Back pain

Naturopathy and Skin Disease

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naturopathy skin deseaseThe skin is an organ of elimination, and often we find that when skin problems arise, it can be a manifestation of something else that is going on within.  This could be toxicity, liver dysfunction, allergic reactions to foods and other substances, food intolerances, hormonal imbalances, nutritional deficiencies and digestive disorders.

What sort of skin conditions can a Naturopath treat?

  • Psoriasis,
  • Eczema/Dermatitis
  • Acne
  • Rosacea
  • Dry flaky skin
  • Fungal infections
  • Bacterial infections
  • Slow wound healing

Conventionally, skin problems may be treated with steroids, antibiotics, and the oral contraceptive pill. If you do not react well to these, or are looking for a natural alternative, your naturopath could help. We look at things in a holistic way, with an assessment of diet, lifestyle and digestion. Getting to the cause of the problem, will give us the best chance to clear things up more permanently.

 

What to expect from your Naturopath?

The initial consultation goes for approximately 1 hour, your naturopath will take a thorough case history, as well as physical examination (depending on the location) and then work out a program that will best help your condition. You will be advised on dietary and lifestyle changes, as well as medicinal herbs and/or nutritional supplements. There will generally be a follow up 2 weeks later to assess the changes, and from there the appointments are less frequent, depending on your progress.

 

Naturopathy and Mental Health

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naturopathy mental healthWe live in a stressful and busy world. Once upon a time our bodies went into fight or flight when we were chasing the woolly mammoth or sabre tooth tiger, and then we could sit back and relax and enjoy our well earned meal. Now many of us are in a constant state of stress, which leaves cortisol and adrenalin levels high and therefore contributes to a host of other problems such as cardiovascular disease, reproductive difficulties, digestive complaints and poor immunity to name a few.

What you may not realise is that diet and lifestyle are a major contributing factor to stress, anxiety and depression. There are certain things that would be beneficial to cut out, and other things that would be very helpful to add, to help balance your some of your neurotransmitters, such as dopamine and serotonin.

Can Naturopathy help with those not wanting to take medication, or reacting poorly to it?

If you are looking for natural alternatives for anti-depressants and anti-anxiety medications, then your naturopath may be able to help. We will conduct a thorough investigation into your health, with initial consultations going for approximately 1 hour. We will then devise a treatment plan with food as medicine, necessary lifestyle changes and appropriate nutritional and herbal supplementation.

Some of the conditions Naturopathy can help with

  • Insomnia and sleep disorders
  • Depression
  • Anxiety
  • Stress
  • Chronic Fatigue Syndrome
  • PMS moodiness
  • Low energy and motivation

Naturopathy and Fertility

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Naturopathic FertilityUnfortunately, couples are having more and more trouble conceiving in this modern age.  Once upon a time most of the blame lay with the woman, however it is currently believed that 40% rest with the male, 40% rests with the female, 10% is with both and 10% is unknown.

Common causes for infertility;

  • Medication
  • Subnormal semen analysis results
  • Infection
  • Hormonal imbalances
  • Stress
  • Cigarettes, alcohol and recreational drugs
  • Toxicity
  • Aging
  • Thyroid abnormalities
  • PCOS, endometriosis, fibroids
  • Obesity and low BMI

 

How can Naturopathy help with fertility?

Your naturopath will take a very thorough case history as well as review any medical tests that you have, so please bring these all with you. We will then suggest dietary and lifestyle changes, as well as necessary medicinal herbs and nutritional supplements. Ideally, it is beneficial to be on a 3 month pre conception plan, as this will give your bodies the best chance for conception and prevention of miscarriage.

 

Can I use natural therapies in conjunction with IVF?

Yes naturopathy can be very complementary to IVF and works well with couples who are taking this route due to medical reasons.

 

Can a Naturopath help with both male and female infertility?

Yes we can help both male and female infertility. It is very important that the male’s health is considered and addressed, as 50% DNA will come from the male.

 

Interesting facts about fertility.

A woman ovulates only 12-24 hours of her monthly cycle, the window of opportunity is small, however luckily the sperm are persistent and can survive 4-5 days

A woman’s basal temperature will rise the day after ovulation due to a spike in progesterone levels, this will stay high until menstruation where progesterone levels drop off, or stay high if implantation is successful and progesterone levels continue to rise

Approximately 200-500 million sperm cells are released during ejaculation, most of these die immediately, and the remainder make their difficult journey to the newly released egg. At this point there are roughly 200 sperm remaining

Naturopathy and Digestive Disorders

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naturopath digestive disordersDigestive disorders can be a very frustrating condition to have, with the stomach aches, urgent trips to the toilet, bloating, pain, avoiding certain foods and many more embarrassing situations. It comes as a very welcome relief for patients when they seek help for these conditions.

The gastrointestinal system is so important for overall health of every other organ and body system. It is needed for proper digestion, absorption and assimilation of nutrients, without these the body would not be able to function. It is no wonder why people that complain of problems associated with poor digestion are often sluggish, lethargic and lacking in vitality

Naturopathy can help with a range of digestive complaints, are few are listed below;

  • Irritable bowel syndrome
  • Coeliac disease
  • Pain, bloating, discomfort
  • Constipation and/or diarrhoea
  • Diverticular disease
  • Ulcerative colitis
  • Crohn’s disease
  • Prevention of travellers diarrhoea
  • Gastro-oesophageal reflux disorder

 

How can Naturopathy help with digestive disorders?

There is great potential for naturopathy to help with digestive disorders, quite often is can be due to certain food intolerances or allergies. Sometimes if the food is removed for 3 months, and then reintroduced it can be tolerated again, and sometimes the food needs to be avoided on a more permanent basis.

Your naturopath will take a thorough case history as well as observe your body, as there are physical manifestations of poor digestion that will appear in the hair, nails and/or skin.

 

Naturopathy and Cardiovascular Disease

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Naturopathy and Cardiovascular DiseaseHypertension and high cholesterol are both a major risk factor for heart attack and stroke. These conditions are largely a result of poor diet and lifestyle choices, however there certainly is also a large genetic link with some cases.

Some of the causes/risk factors of cardiovascular disease are;

  • Obesity
  • Smoking
  • Diabetes
  • Stress
  • Diet (coffee, alcohol, vitamin & mineral deficient foods, salt)
  • Inflammation
  • Oxidative stress
  • Lack of exercise
  • Genetic predisposition
  • Toxicity

Naturopathy has proven methods for lowering both high cholesterol and high blood pressure through diet and lifestyle changes, as well as nutritional and/or botanical medicines.

If you are looking for drug free, natural alternatives to medication and are willing to make some adjustments in your life, come in and see one of our naturopaths.

 

Naturopathic approach to alleviating morning sickness in pregnancy

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natural-pregnancyMorning sickness is the acute, transient nausea associated with pregnancy. ‘Morning sickness’ is a misnomer – it may occur at any time of the day, though it most commonly occurs soon after waking. It is thought to be caused by increased levels of oestrogen being produced by the placenta and/or by increased levels of human chorionic gonadotropin. Morning sickness usually starts in the first month of the pregnancy, peaking in the 6th week, and continuing until the 16th week. For 50% of all sufferers, it ends by the 16th week of pregnancy. For the other half, it may take up to another month to get relief but some women will have morning sickness off and on for their entire pregnancy.

 

Risk factors

Some women suffer terribly from morning sickness, while others sail through with minimum nausea. The following factors are thought to play a part in morning sickness:

  • An increase in the circulating level of the hormone oestrogen. Oestrogen levels may increase by up to a hundredfold during pregnancy.
  • An increase in human chorionic gonadotropin.
  • Low blood sugar during pregnancy.
  • An increase in progesterone relaxes the muscles in the uterus, which prevents early childbirth, but may also relax the stomach and intestines, leading to nausea.
  • Intake of alcohol, sugar, oils and meat, which have been postulated to cause a natural trigger of morning sickness in the body as a way of discouraging ingestion of less healthy foods.

 

Signs and Symptoms

Common signs and symptoms of morning sickness include

  • Nausea, vomiting
  • Retching, belching, vomiting of sour fluid
  • Poor digestion with abdominal distension exacerbated by eating
  • Poor appetite
  • Fatigue—especially after meals

 

Diet and Lifestyle tips to help alleviate morning sickness

  • Pregnant women are making the greatest nutritional investment of their lives. It is important to ensure adequate nutritional intake by eating a diet based on fresh, organic wholefoods, incorporating protein, fruit, vegetables, good fats and high fibre foods.
  • Avoid an empty stomach. Eating small regular meals helps to maintain energy levels and may prevent morning sickness.
  • Don’t overeat – large meals can drain energy. Instead of eating three big meals per day, try six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels.
  • Ginger, in capsules, tea, ginger ale or ginger beer.
  • Peppermint leaf tea, can help relieve nausea and morning sickness or gas.
  • Raspberry leaf tea, also relieves nausea, however is recommended after the first trimester only.
  • Fulfil food cravings.
  • Drink plenty of water – a dehydrated body functions less efficiently.
  • Eat iron rich foods – make sure diet includes iron rich foods such as lean red meat.
  • Ensure adequate, regular, and consistent amounts of sleep each night.
  • Effective relaxation is essential – try techniques such as yoga or meditation.
  • Maintaining a reasonable work and personal schedule is important.
  • Address chronic pain and/or depression.
  • Cut down caffeine.
  • Some women find that aromatherapy can help – with essential oils of lemon, lime, orange and peppermint (a few drops in a vaporiser) can ease nausea.

 

Improving your chances of conceiving

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natural-pregnancyPreconceptual Care

Preconceptual care involves getting both partners into the best possible physical and mental shape to maximise your chances of creating a pregnancy that lasts to full term, and brings you a healthy baby at the end of it. Research indicates that a three to four month programme of healthy living will get you into excellent shape before trying for a baby, help you become pregnant more quickly and reduce the chance of miscarriage.

Preconceptual care is a common sense approach, and when both couples adopt these principles, it can dramatically increase the chances of a healthy conception.

 

Five Steps to Fertility

For 3-4 months, both partners should:

  1. Eat only health, fresh foods
  2. Eliminate any toxic substances from your system – for example give up smoking and drinking alcohol
  3. Find out which vitamins and minerals you are short of, and top up
  4. Become as fit and well as you can – for example exercise regularly and get checked and treated for any low level genito-urinary infections such as thrush
  5. Reduce the level of stress in your life

Complementary therapy treatments including herbal medicine, reflexology, chiropractic, acupuncture and even counselling can work gently and effectively to eliminate some of the obstacles to conception. Everyone and every couple is unique, and complementary therapies excels at holistically addressing individual health concerns.

 

Phytotherapy (Herbal Medicine).

Various herbal medicines are available to us to balance and enhance reproductive health, fertility and sexual vitality in both men and women. Herbs can have a potent effect on the reproductive system, and you will get the best results if you see a qualified naturopath or herbalist who are trained in the actions and administration of herbal medicine.

 

Some herbal remedies especially for women:

Vitex agnus-castus (Chaste Tree) – can assist to regulate periods and balance out the oestrogen and progesterone levels and rations.

Chamaelirium luteum (False Unicorn Root) – this North American herb has an excellent reputation as a tonic for the uterus and ovaries, and a balancing effect on the sex hormones. It is traditionally used for encouraging fertility in women.

Angelica sinensis (Dong Quai) – a traditional Chinese herbal tonic for women to regulate hormones and ovulation. This herb should not be taken in early pregnancy and avoided if there is a possibility you could be pregnant.

Withania somnifera (Winter Cherry) – is strengthening, rejuvenating and an important herb for stress and fatigue.

Asparagus racemosa (Shatavari) – a hormone balancer from India, which also enhances libido in women.

 

Some herbal remedies for men:

Turnera diffusa (Damiana) – strengthens the male reproductive system and also has a reputation as an aphrodisiac.

Panax ginseng (Korean Ginseng) – a useful herb for impotence, stress, low sperm count and fatigue.

 

Nutrition.

Both prospective parents should consider adequate intake of:

  • Protein
  • Vitamin A
  • Vitamin B-complex
  • Vitamin C
  • Vitamin D
  • Essential Fatty Acids
  • Calcium
  • Zinc
  • Magnesium
  • Manganese
  • Iodine
  • Iron
  • Copper
  • Boron
  • Selenium
  • Chromium

Where possible, minerals should be chelated and from an organic, natural source.

Finally, positive thinking is important. Whether this is through visualisation, verbal affirmations, hypnosis, meditation or other relaxation techniques, it can be a wonderful way to create change in your body.