The Low-Down On Cholesterol

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cholesterolCholesterol is a type of fat that is carried around in the blood. It performs useful functions in the body and is a major building block for cells and many of your hormones, including oestrogen, testosterone and cortisol. Cholesterol is also important for the synthesis of vitamin D, as well as bile acids which aid in the digestion of fats. Our bodies manufacture cholesterol but it can also be found in foods containing saturated fats. It is important to check your cholesterol levels regularly. Even though our bodies need some cholesterol, having high cholesterol can be bad for your health and increase the risk of cardiovascular disease.

 

The Good vs. The Bad Cholesterol

HDL and LDL are letters that you may have seen before on a blood test, and your Practitioner will be interested in reviewing these to monitor your health. But what do they mean? Your total cholesterol is made up of two types of cholesterol, often referred to as “good” and “bad” cholesterol.

  • High Density Lipoprotein (HDL) is essentially the “good” form of cholesterol. It carries cholesterol from the tissues to the liver to be broken down and excreted. HDL helps to decrease cardiovascular risk.
  • Low Density Lipoprotein (LDL) is often referred to as the “bad” form of cholesterol. High levels of LDL cholesterol can leave cholesterol deposits in the arteries, increasing the risk of the coronary artery disease known as atherosclerosis.
  • It is important to keep your HDL:LDL ratio in balance; aim towards having higher levels of the “good” and lower levels of the “bad” cholesterol.

High cholesterol is a complex issue and genetics definitely play a key role in many cases but for a wide variety of people the following suggestions can make an enormous difference, and for those who are genetically predisposed to high cholesterol it is important to make lifestyle and dietary changes that benefit your heart and cardiovascular system even if they don’t necessarily make a huge difference to your actual cholesterol levels.

 

Natural Support For Cholesterol

Liver Tonics : Making sure the liver is working optimally is extremely important when trying to lower cholesterol. An initial liver detox would be an excellent start, but a general liver tonic that includes the herbs Cynara, dandelion root, milk thistle and fringe-tree would be of great benefit.

  • Polymethoxyflavones: Also known as PMFs, these natural antioxidant and anti-inflammatory compounds found in citrus peel assist in maintaining healthy cholesterol levels. Research has shown that nobiletin and tangeretin, the phytochemicals found in PMFs, may assist in lowering LDL levels by reducing synthesis and increasing the clearance of LDL cholesterol.
  • Tocotrienols: Tocotrienols are members of the vitamin E family. These antioxidants also increase the clearance of LDL cholesterol and reduce the body’s production of LDL.
  • Krill oil: The oil from the crustacean, krill, has been shown to be beneficial for cholesterol balance, particularly by supporting HDL levels.
  • Fish oil: 2 g to 4 g of combined EPA/DHA has been shown to decrease triglyceride levels and is beneficial for heart health.

 

Six Tips For Optimal Cardiovascular Performance

Take on these tips for eating and living to support healthy cholesterol and cardiovascular health:

  • Follow the Mediterranean diet. People eating this diet rich in essential nutrients and antioxidants have the lowest rates of cardiovascular disease in the world.
  • Reduce saturated fats by choosing lean meats. Eating too much saturated fat may increase your weight and cholesterol levels.
  • Eliminate detrimental trans fats found in many fast foods, fried foods and packaged baked goods.
  • Cut down on sugary refined carbohydrates and processed food. These foods often contain ‘hidden sugars’ that can be converted to fat when supply is high.
  • Weight loss. If you are overweight, losing extra weight will help to lose the risk factors associated with cardiovascular disease. Your Practitioner can recommend a clinically-proven weight loss program and targeted supplements to assist healthy weight management.

 

Probiotics

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bacteria-probiotics-prebioticsI actually want to take the opportunity to dispel some of the myths related to probiotics as well as share with you some of the benefits.

Probiotics are beneficial bacteria that are normally present in the digestive tract. They are necessary for proper digestion as well as preventing overgrowths of yeasts and other pathogens. They are integral to the synthesis of vitamin K, which is important for bone, blood and liver health, and also for the synthesis of B vitamins.

There are hundreds of different types of beneficial bacteria however the two most common are lactobacillus acidophilus and bifidobacterium bifidum.

Different strains of bacteria are suitable for different health conditions, so it is worthwhile consulting a healthcare practitioner, such as a naturopath, to determine the best probiotic for your individual health requirements.

Symptoms that can be associated with an imbalance in the digestive flora are

  • Gas
  • Bloating
  • Indigestion
  • Intestinal & systemic toxicity
  • Constipation
  • Candida overgrowth
  • Food allergies
  • Malabsorption of nutrients
  • Irritable Bowel Syndrome
  • Plus hundreds more…

 

The following are frequently asked questions regarding probiotics.

Q. If I eat yoghurt do I get enough good bacteria?

A. If you have taken antibiotics, the oral contraceptive pill, steroid drugs etc the answer is a definite NO. You absolutely need to take a probiotic supplement. Also if you are eating yoghurt that is full of sugar then you can forget any benefits from it.

Q. Should I take my probiotics before I eat?

A. Research has shown that it really shouldn’t matter when you take your probiotic supplement. The main rule would be to take 2 hours away from pharmaceutical drugs. Some people like to recommend an ideal time of ½ an hour before meals to give the bugs time to get moving through the stomach but before, during or after a meal really shouldn’t matter.

Q. Does it matter if I leave my probiotic out on the bench overnight?

A. The answer to this is no the product should be fine if left out once or even twice over night. The general rule is that the longer out of the fridge the shorter the shelf life but a short stay on the bench will not destroy your product.

Q. Are there foods other than yoghurt which contain probiotics?

A. Yes. Kefir, miso, sauerkraut, tempeh and umeboshi plums are all excellent additions to the diet to promote good digestive flora.

 

Astragalus for immune system recovery

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Astragalus canadensis flowersAstragalus is an extremely valuable herb for restoring immune function after illness and can also be used to maintain the body’s normal defences against cold and flu. It is the number one remedy for preventing post-viral fatigue (including chronic fatigue syndrome) that can proceed the flu and other viruses such as glandular fever.

Astragalus should not be taken during the initial viral infection, its function is more specific afterwards (you are looking at using herbs such as Olive leaf, Echinacea and Andrographis during an acute infection).

Feel free to ask for a free taste test of the Astragalus herb on Thursday afternoon and Saturday mornings when our resident Naturopath, Josie, is in clinic.

 

Other factors to consider when undertaking a program to boost immune function are:

  • Cod Liver Oil which is high in vitamins A and D as well as essential fatty acids, all of which are necessary to boost and maintain the immune system.
  • Vitamin C with bioflavonoids. Vitamin C is the single most important nutrient for immune function and should always be taken with bioflavonoids to improve absorption.
  • Zinc boosts the immune response and aids in healing.
  • Probiotics should be taken to replace bowel flora if antibiotics were taken during the initial infection.

 

Diet and lifestyle suggestions

  • Get plenty of rest and good quality sleep (if you’re not sleeping well it is important to address that)
  • Skin brushing to stimulate the lymphatic system which in turn supports proper immune function by removing waste and toxins from cells
  • If you have any known allergies try to avoid contact with the offending allergens as much as possible as these place stress on the immune system.
  • Eat a diet rich in fresh fruit and vegetables, raw nuts and seeds and wholegrains
  • Great immune boosting foods are kelp, garlic, pearl barley, shitake mushrooms and umeboshi plums.
  • Avoid sugar and caffeine as they both deplete your body of essential nutrients and exacerbate fatigue.
  • Regular moderate exercise is essential for rebuilding and maintaining immune function.

 

Achieving Wellness for Life

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100 birthday

On his 100th birthday, Eubie Blake said “If I had of known I was going to live this long, I would have taken better care of myself.”

It is that time of year when good intentions have been set and resolutions made. How have you gone so far? If you have found it too difficult to stay motivated or on track for just a few short weeks, then perhaps it is time to simply get back to the basics of good health. Otherwise, how can you sustain good health for the long term? By following some simple guidelines, most of us can achieve wellness for life.

 

7 Steps to Wellness

Fad diets are out! Sustainable, healthy eating is truly the best way to achieve your goal of vitality and wellness for the long term. It is easy to eat well and be healthy following these key steps :

  1. Include protein-rich foods in each meal or snack, including fish, poultry, lean meats, eggs, dairy, tofu, and tempeh. Remember fresh is best.
  2. Enjoy a minimum of three cups of fresh vegetables per day to help increase long-term health and vitality. Aim to have a rainbow on your plate to ensure good antioxidant intake and seasonal variety.
  3. Enjoy a minimum of two pieces or one cup of fruit per day.
  4. Starchy carbohydrates should be kept at a minimum, with one to two small serves each day. These include cereals, pasta, bread and rice. Where possible choose low glycaemic index options such as wholegrain varieties.
  5. Include nuts, seeds and healthy oils daily. Enjoy up to two tablespoons of healthy oils such as olive oil, macadamia oil or flaxseed oil, and ¼ cup or a small handful of nuts and seeds. Nuts and seeds can also provide protein and other nutrients, such as selenium from Brazil nuts.
  6. Ensure you are well hydrated. Enjoy at least eight glasses or two litres of pure water per day. Use natural flavourings such as fresh lemon, lime, mint or watermelon instead of opting for soft drinks. Reduce caffeinated beverages to one to two per day, and minimise alcohol intake.
  7. It can be a challenge to maintain a perfect diet 100% of the time. Allow yourself a freedom meal once a week. This will keep your life-long wellness program achievable, realistic and enjoyable.

Plan to Play, Be Active, Relax and Enjoy:

Achieving wellness can require a bit of juggling initially to maintain balance in all areas of your life; and consistently eating well is only one facet of your wellness plan. It is important to exercise regularly to support your physical and mental wellbeing. Aim for 30 minutes of light to moderate exercise most days of the week. Find an activity that you enjoy doing and stick with it. Relaxation activities such as yoga, spending time in nature, playing with pets or meditation can also help increase the feel good chemicals in your brain and help you to de-stress. Fun social activities, such as sharing a meal or having a laugh with friends and family are also an important aspect of a happy, balanced life. Speak to your Practitioner for advice on setting Wellness goals and monitoring your progress towards health and vitality.

Maintain Your wellness with Key Supplements:

Research shows key natural supplements can complement your wellness diet and lifestyle program such as:

  1. A high quality fish oil to provide daily omega-3 for a healthy heart, supple joints and healthy nervous system.
  2. A high-strength probiotic can help to maintain the right balance in your digestive tract, as many lifestyle factors can throw this balance out. Probiotics can differ depending on strain and species so come in and talk to your Practitioner today to find the right probiotic to help you achieve Wellness.
  3. A daily multivitamin and mineral formula to fill any nutritional gaps that your diet doesn’t fulfil.
  4. A good quality antioxidant formula to support healthy ageing and reduce the risk of developing chronic disease. Resveratrol is a flavonoid commonly found in red wine and is a powerful antioxidant that may assist in preventing age-related diseases.

Resveratrol also supports cardiovascular health and has anti-inflammatory properties that are beneficial in any Wellness program.

 

Fighting Cellulite.

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celeryCellulite – many women (if not all) of us have it and are not particularly fond of it. There are simple steps you can take to improve your blood circulation and lymphatic circulation which in turn will help to move on the fatty deposits which cause cellulite and that “orange peel” appearance.

 

Dry Skin Brushing

Dry skin brushing is a great way to encourage circulation and to help the elimination of waste from the tissues.

Five minutes of skin brushing with a firm bristle skin brush in the morning before getting in the shower is an invigorating way to start the day and excellent for getting those fatty deposits moving.

 

Lymphatic Drainage and Reflexology

Lymphatic drainage is a light pressured massage that works to remove waste by stimulating the lymphatic fluid towards specific drainage points in the body. Reflexologist, Cathy, offers lymphatic drainage in her reflexology sessions at Health In The Bay.

 

Exercise

I know I harp on about it but it’s the best thing anyone can do for themselves, for so many reasons…

Getting the heart rate up improves circulation as well as burning up the excess fat stored in our bodies.

 

Essential Oils

Massaging the affected area with a combination of essential oils in a base oil, such as almond oil, will help to improve the circulation and therefore the removal of wastes. Oils specific for cellulite are:

  • Cypress – which assists in the management of fluid retention and is a circulatory tonic.
  • Juniper – is a diuretic known for its clearing, cleansing and detoxifying properties. It also improves circulation
  • Geranium – stimulates the lymphatic system and regenerates cells
  • Grapefruit – is said to assist in the breakdown of cellulite when mixed with evening primrose oil.

 

Herbal Medicine

Herbs which have a detoxifying effect and help to move excess water and eliminate wastes can be useful. These include celery seed, dandelion leaf and root, horse chestnut and St Mary’s thistle.

 

Regular Detoxification

By stimulating bile flow and liver detoxification the body is able to break down fats more efficiently. A good detox will also speed the clearance of toxins stored in fat.

Whether it’s a complete detoxification program or even the regular use of a good quality liver tonic your body will thank you for it.

Detoxification is best (safe and effective) when done under the care of a healthcare practitioner.

 

Whole food diet and plenty of water.

Its obvious! Put good stuff in and you’ll look and feel great. By avoiding foods high in saturated fats and refined carbohydrates, you will have less fat to store. Because lets face it – if you’re not burning those nasty hard to digest fats off straight away they’re going to find, or even worse create, a fat cell and get rather comfy. And remember – sugar and alcohol will ultimately end up there as well if they are not burned off by exercise.

It is important not to fear all fats though. Make sure you get plenty of essential fats such as those from raw nuts, seeds and fish, for healthy cells. These fats DON’T MAKE YOU FAT, actually studies have shown quite the opposite. People who eat diets with adequate amounts of essential fats tend to have smaller appetites and feel full and satisfied for longer after eating.

Fresh vegetable juices can also help due to their detoxifying effect – celery, carrot, beetroot and watermelon are particularly good.

 

Ingredients To Avoid

Mineral oil reduces the body’s natural oil production and causes dry skin. Synthetic fragrance oils are artificial, have no therapeutic effect and can irritate the skin.

 

Naturopath’s Top 7 Tips to Increase Energy and Fatigue.

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7-tipsWhen was the last time you felt really good? And I mean REALLY good!

Remember when as a kid you would have days where you bounced out of bed in the mornings, excited and energised? Do you now struggle to get out of bed, with energy slumps during the day, propping yourself up with caffeine and sugar, and when you get home you only have the energy to watch a little TV and fall into bed?

Can you pinpoint the day that you lost your energy? For many, loss of energy is something that sneaks up on us. The reduction in our energy most often happens so gradually that we don’t notice the change from one day to the next. The sad thing is that we actually get used to feeling low in energy and this becomes our new “normal”.

There is often a biological reason for why we feel so tired. In our cells are very small things called mitochondria. Mitochondria are a little like batteries that produce energy for the whole body. These mitochondria require several specific nutrients in order to produce energy at an efficient rate. If any of these nutrients are not available, or if the mitochondria are damaged, the energy we have available goes down.

So how can you increase your energy?

Ultimately, there is no quick fix that will work in the long term. The solution is to get back to basic good living to take the load off your mitochondria and really improve your energy. When I feel that my energy is low, these are the seven things that I do:

  1. Get adequate, regular and consistent amounts of sleep each night – if you are having trouble sleeping, my best tip is to switch of all technological devices about 90 minutes before bedtime. This includes the tv, computers, smart phones, tablets etc as the blue light emitting from these devices can disrupt the production of your sleep hormone – melatonin.
  2. Eat a healthy, well-balanced diet and drink plenty of water throughout the day. Some people find that reducing the consumption of wheat, dairy and red meat improves overall energy.
  3. Exercise regularly – a gentle walk in the morning sunshine can be helpful for those suffering fatigue and insomnia.
  4. Avoid too many stimulants such as caffeine, foods high in sugar and alcohol.
  5. For some people, just making the above 4 changes is enough to put the bounce back into their step. Many people, however, need more intensive support than this. Certain nutrients can really assist here.
    • CoQ10 – is vital for healthy energy production in our cells and protects our mitochondria from day to day damage. Many of my clients notice a real difference when they take this nutrient regularly.
    • Omega 3, found in fish oils – also protects our mitochondria from damage.
    • N-acetyl carnitine and lipoic acid – shovels nutrients into the mitochondria and stabilises blood sugar levels.
    • B Vitamins – essential for energy production for the mitochondria.
  6. Herbal medicines can also noticeably improve energy levels. These include ginseng – there are a few different types of ginseng available, with slightly different effects. I like Korean ginseng (Panax ginseng) for men and Siberian ginseng (Eleutherococcus senticosis) for women. Rhodiola is also a good herb to try as it supports the adrenals and balances blood sugar.
  7. Taking care of your emotional and mental health can also enormously improve overall energy levels. This can include:
    • Surrounding yourself with positive and uplifting people, and avoid people who you find draining and toxic.
    • Listen to beautiful music – whatever you find that to be.
    • Search for health, fitness and motivational podcasts.
    • Watching positive television shows and movies – avoid violence, gossip and dark dramas.
    • Reading literature with a positive message and avoiding content that overstimulates or depresses.

 

Three Day Spring Cleanse.

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Feeling sluggish? Low in energy? Perhaps have indulged in excess food and alcohol? Been burning the candle at both ends?

Spring is the perfect time to give your digestive system a clean. Just three days can help you to reset some good habits, revitalize and start feeling fantastic.

fruit juicerBefore you get started

  • To minimise side effects*, cut down on caffeine (coffee, tea, energy drinks), highly sugary foods, processed foods and fast food in the 5 days leading up to your cleanse.
  • An ideal time to do your cleanse is over a long weekend – Saturday, Sunday and Monday, or whenever you can take time to slow down and nurture yourself.

Equipment

  • Juicer
  • Blender
  • Saucepan

What to eliminate for the three days

  • Alcohol
  • Processed foods
  • All grains
  • Pasta
  • Sugar
  • Caffeine
  • Tea
  • Coffee
  • All fizzy drinks
  • Sweets, crisps, biscuits, cakes
  • Cigarettes and recreational drugs

shoppingShopping List

This shopping list is for the entire three days so you don’t need to worry about running out of ingredients or working out how much you need.

Juices

  • 3 carrots
  • 2 cucumbers
  • 2 bags baby spinach
  • 1 bulb of garlic
  • 1 chilli
  • 1 ripe pineapple
  • Bunch of coriander
  • Bunch of parsley
  • 6 centimetres of ginger
  • 1 red capsicum
  • 1 ripe mango (use frozen mango cheeks if not in season)
  • Lecithin granules
  • Organic flax seed oil
  • Organic, free range eggs

Lunch and Dinner, and Snacks

  • Fish
  • Hommous
  • Nuts
  • Seeds
  • Tofu
  • Tempeh
  • Legumes
  • Vegetables
  • Lemons
  • Pure water

Supplements

It is best to purchase these supplements from a health food store or your naturopathic practitioner to ensure the best quality and potency.

  • High potency multivitamin and mineral formula
  • Milk thistle
  • “Greens powder” example wheatgrass, barleygrass, spirulina and/or chlorella
  • Epsom salts (for the bath)
  • High-dose vitamin C with flavanoids
  • Good quality probiotic

3daysThe Three Day Routine

Go Slow

If possible, take the three days off work, and tell friends and family you are replenishing yourself and make these days all about you.

Detoxify your environment and avoid harsh chemicals (cleaning products, cosmetics, pollution) and also avoid being around negative, energy-draining people.

Turn the television off for the entire three days, and avoid using any technological devices and electronics including your mobile phone where possible.

Make the most of this opportunity to catch up on some reading, meditate, spend some time in nature and listen to relaxing, uplifting music. Sleep and rest well.

Breakfast

  • Start the day with one of three juices (recipes below) – enjoy a different one each morning. Sip the drink slowly and in a relaxed environment.
  • Follow your juice with one hard boiled egg. Eggs are rich in amino acids and also sulphur – a vital nutrient for your liver.
  • Then take your multivitamin, milk thistle, chlorella, vitamin C and probiotic supplements.

Lunch and Dinner

  • Choose your protein – fish, eggs, tofu, tempeh, nuts, seeds, legumes or hommous and serve up with plenty of vegetables of your choice, cooked or raw.
  • Fill your plates with vegetables to avoid feeling deprived, particularly as you are cutting out grains.
  • Vegetable sticks and snacks make a good snack. Have some fruit (fresh, not dried) if you feel like something sweet, with a half handful of nuts.

Keep Hydrated

If you don’t usually drink much water, now is the time to really increase your water consumption. You can drink warm water if you are averse to cold water. Add a squeeze of real lemon or lime, or some chopped cucumber to make it more interesting and cleanse the palette. Also drink as many herbal teas as you like – chamomile, peppermint, ginger or dandelion are all great options for your cleanse.

Physical therapies and Exercise

Every evening, dry skin brush your body, working towards your heart before relaxing in a restorative Epsom salt bath. The salts work to remineralise your body, aids detoxification through the skin and is also relaxing.

If possible, enjoy a massage and if you want to exercise, keep it gentle and slow. Yoga and walking are perfect options, or take a gentle swim in a natural body of water such as the ocean (but not a chlorinated swimming pool).

Juice Recipes

Digestion Boost

  • 1/2 pineapple
  • 1 garlic clove
  • ½ chilli
  • Bunch of coriander
  • 1 red pepper
  • ½ inch ginger
  • 1 cucumber
  • 1 carrot

Juice all ingredients in your juicer, putting the smaller ingredients (chilli, garlic and ginger) down the chute at the same time as the larger ingredients. Serve over ice.

Omega 3 Greens

  • 2 carrots
  • ½ bag of spinach (push through with other ingredients)
  • 1 cucumber
  • Juice the above 3 ingredients, then pour into your blender jug, and add:
  • 1 tablespoon lecithin
  • 2 teaspoons flaxseed oil
  • 2 extra handfuls of spinach

Blend on high speed until the juice is smooth and the spinach has broken down into a liquid. Serve over ice.

Green and Mango Smoothie

  • 1 ripe mango
  • ½ bag spinach
  • Big handful of parsley
  • Chilled water

Peel mango, and add to blender first. Put spinach and parsley on top and blend. You’re aiming for a smooth, creamy texture, so depending on the blender, add water gradually until you achieve this result.

Side Effects

When changing your diet and lifestyle, it is not unusual to notice the following symptoms:

  • Nausea
  • Wind
  • Headaches
  • Fatigue
  • Diarrhoea
  • Aggravation of existing health conditions

Should you become concerned, do consult with your healthcare practitioner.

 

Why you really need to stress less

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stressIn clinic, we see patients with many and varied symptoms and conditions, but when it comes to working out the root cause of these conditions, often stress features in a big way.

Stress is now a common fixture in our hectic, busy lives. Small amounts of stress that are easily resolved can be beneficial in motivating and helping us achieve our goals. However, chronic or long-term stress affects each of us differently, and it may affect the whole body in a negative way and contribute to many health complaints.

Signs of stress include:

  • Feeling any of the following – anxious, worried, forgetful, irritable, depressed and exhausted.
  • Stiff or sore muscles or joints.
  • Insomnia.
  • Tension headaches.
  • High blood pressure.
  • Frequent colds and flu.
  • Digestive problems including irritable bowel syndrome, ulcers, change in appetite.
  • Worsening of an existing illness or condition.
  • Skin conditions.

Fight or Flight: Your Response to Stress

Thousands of years ago, we may have been faced with the threat of a sabre tooth tiger and our immediate response to this was one of two reactions: to attack or run away. This is now known as the fight or flight response. Once this stress response is triggered, chemical messengers called adrenaline, cortisol and noradrenaline are produced by the adrenal glands and brain. These messengers increase blood flow to the essential organs such as the heart, lungs, brain and muscles to help us fight or run away. Digestive function slows down as this is less important in survival mode. Cortisol also increases the amount of sugar released into the blood to provide energy for our muscles to attack or run. In the past, stress was shortlived and once the stress was over, these chemical messengers shortly returned to normal.

Where’s the Off Switch?

Over time our bodies have not changed this biological response to stress. Although the sabre tooth tigers are long gone, the physical threat to our lives and limbs has been replaced with the modern day stress of long work hours, financial worries, traffic jams and family issues. So what happens if this stress response does not turn off because of our non-stop busy lifestyles?

Ongoing stress that does not resolve may result in chronic stress, which can be the underlying cause of many health conditions. Chronic stress can impact body systems such as the cardiovascular system by contributing to high blood pressure. It can also take its toll on your nervous system leading to exhaustion, headaches and insomnia. Your digestive and immune systems can also be weakened by stress, making you more susceptible to irritable bowel syndrome, frequent colds and the flu.

Herbs and Nutrients for De-stressing

In clinic, I often use these herbs and nutrients to help our patient’s cope better with stress:

  • Rhodiola and withania are herbs which enhance the body’s response to stress. Rhodiola has been shown to reduce both physical and mental fatigue during times of stress.
  • The herbs passionflower, zizyphus and magnolia have been traditionally used for reducing stress, anxiety and nervous tension, and also work well in cases of insomnia.
  • St John’s wort is well-known for supporting healthy mood and protecting against the effects of stress.
  • Magnesium, glutamine and B vitamins are used in abundance during times of stress, when the body’s requirement for these key nutrients is increased. Magnesium assists in muscle relaxation and calms the nervous system.

10 Top Stress Busting Tips:

Lessen your stress load by practising the following stress busting strategies:

  1. Rest and Relaxation: Relaxation techniques such as tai chi, yoga, and meditation can help you to control stress and improve physical and mental wellbeing. Turn off all technology before 10pm (this includes phones, tv, computers and other devices) for a better night’s sleep.
  2. Think Positive: A good attitude and positive outlook is fundamental for de-stressing. Thinking positively will help you get through a stressful period with greater enthusiasm and drive.
  3. Exercise: Exercise is a brilliant form of stress relief, as it conditions the body and mind, and encourages the release of endorphins, which help you feel good. Enjoy restorative, rather than exhaustive exercise, when you are feeling particularly stressed.
  4. Indulge Yourself: Enjoy a well-deserved massage or some other blissful treatment – perhaps soak in a bath with relaxing aromatherapy oils such as lavender, ylang ylang, chamomile or geranium.
  5. Eat Healthy Foods: For a healthy mind and body, eat a diet abundant in fresh, brightly coloured fruits and vegetables. Consume protein with meals and snacks, and enjoy foods high in essential fatty acids such as oily fish, nuts and seeds. Minimise your intake of caffeine, energy drinks, sugar, alcohol and processed foods as these will contribute to fatigue in the long-term.
  6. Have Gratitude: Keep a diary of things in your life you are grateful for. If you find this difficult, focus on the basic things – a roof over your head, peaceful times, a cup of tea, the shade of a tree are all things we can take for granted, but many people don’t have access to.
  7. Take Breathing Breaks: For 1 or 5 minutes close your eyes and breathe deeply and slowly. Perhaps listen to a piece of music which you find soothing or go for a short walk.
  8. Reconnect with Friends and Family: choose positive, uplifting people in your life, and spend more time with them.
  9. Be Mindful: Do everything with focus and intention – cook your food mindfully, eat mindfully, work mindfully and be in the moment as much as possible. Set a reminder in your diary or on your phone to be mindful (and perhaps have a breathing break as well).
  10. Change Your Daily Routine: Have a long relaxing breakfast, try driving to work a different way, learn a new skill, watch a different television program. And play.

Be joyful and lighthearted where possible. Smile.

If you feel that stress is a problem for you, and you don’t know where to begin, make an appointment to see our Naturopath, or indeed any of our practitioners for tailored advice on how to manage stress.

 

Top 7 Naturopathic Tips to Avoid The Winter Blues

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Box Of TissuesWinter has well and truly set in and with it a host of colds and flu, not to mention the winter blues (or SAD as it is also known). This time of year, it is important to keep your immune system functioning as optimally as possible. There are an abundance of things we can do to both boost our mood and maintain our immune systems, and fight nasty bugs as we come into contact with them.

Here are my top seven tips to keep the winter blues away:

1. Exercise and Sunlight

One of the first things we do when the cold hits is to go into hibernation. While it feels good to stay snug and warm inside its one of the worst things we can do for both our immune system and happiness. A minimum of 40 minutes of good cardio exercise (where you get a red face and puff a bit) 4 times a week works wonders. Exercise helps produce ‘feel good’ hormones as well as boosting the immune system.

We are blessed in winter in Australia by clear blue skies most of the time. Make time to get out into the sunshine a few times a week. Even if it’s just sitting in the park at lunchtime or a couple of walks outdoors on the weekend. Your immune system and mental health will thank you for it.

Vitamin D deficiency is surprisingly common in this country, and can affect both your mood and immune system, so consider discussing Vitamin D supplementation with your healthcare practitioner if you think you may be deficient.

2. Get Cooking

Incorporate the following foods into your winter cooking, especially soups, casseroles, stir fries and slow cooked dishes:

  • Garlic – antiobiotic and antiviral
  • Ginger – warming
  • Chilli – warming
  • Onions – antioxidant and antiobiotic
  • Miso soup – supports healthy bacteria in the digestive system, profoundly affecting immune function

3. Olive Leaf Extract

This herb (botanical name Olea europaea) is used to enhance the immune system through its antiviral, antimicrobial and potent antioxidant activity. It particularly works well when combined with other immune boosting herbs such as Echinacea and Andrographis.

Olive leaf treats the symptoms of:

  • Reduced Energy
  • Colds & Flu
  • Upper Respiratory Conditions
  • Anxiety & Tension
  • Sinusitis
  • Sore Throats
  • Fevers

4. Vitamin C with Bioflavonoids + Vitamin A + Zinc

An essential nutrient combination for boosting the immune system and keeping the respiratory tract healthy. A large number of trials with intakes of up to 1g of vitamin C and up to 30mg of zinc are available. These trials document that adequate intakes of vitamin C and zinc improve symptoms and shorten the duration of respiratory tract infections including the common cold.

Bioflavanoids are a type of antioxidant naturally found in foods high in vitamin C, and seem to enhance the action of the vitamin.

If you don’t like taking supplements, then a fresh juice of pineapple, lemon, carrot and ginger will provide a good amount of Vitamin C and Vitamin A, along with the warming properties of ginger.

5. Steam Inhalations

Steam inhalations with essential oils of Thyme and Eucalyptus, help to promote the removal of excess mucous in the nose and chest as well as being strongly anti-microbial therefore helping to kill off any secondary bacterial infection of the respiratory tract.

It’s simple: to a bowl of boiling water add 2 drops of thyme oil and five drops of eucalyptus oil. Place a towel over the head and deeply inhale through one nostril at a time, while blocking the other. Do this until the steam has completely evaporated (approx.5-10 minutes). Blow the nose as required during the process.

If you have a vapouriser, adding a few drops of Citrus, Bergamot and/or Lavender oils can help boost your mood throughout the day with their sunny scent.

6. Herbal Tea

Herbal teas have the benefit of directly targeting specific problems as well as providing much needed hydration in winter, when cold water is not very appealing. Yarrow, Elder and Peppermint tea is a great mix for colds and flu. Ginger is also excellent for those who suffer with cold hands and feet, as it is a potent stimulator of the circulation. Slice some fresh ginger root and steep in a cup of boiling water with lemon slices and honey.

7. Wash Your Hands

Frequent hand washing can be one of the most effective means of cold and flu prevention. If not always near a bathroom with running water and soap, then carry a gel sanitiser in your car or purse and use when in public places.

 

Naturopathy For Kids (1-18)

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Health In The Bay Natuorpathy For KidsFirstly, what is Naturopathy?

Naturopathy is a generic term used to describe a philosophy of healing and wellness. It covers many different types of healing methods or modalities, some of which have been around for thousands of years.

It is an holistic approach that works with the natural healing properties of the body. This method requires a total health picture based on current symptoms, health/family history and life interactions (diet, stress, activity levels, environmental factors). Treatment is then a process which addresses the symptoms, stimulates the body’s healing mechanisms and recommends specific lifestyle changes to maintain health and wellness.

 

What Can Naturopathy Do For Your Child?

Josie believes Naturopathy has a lot to offer children (1-18yrs). Primarily it will help create and maintain good health and wellbeing by:

  • Focusing on the causes of your child’s condition while treating the symptoms.
  • Strengthening the immune system – helping them to better deal with everyday toxins/pollution. This also contributes to longevity.
  • Using treatments that are safe, non-invasive, with no side effects.
  • Educating you and your child about the components that contribute to good health.
  • Allowing your child to grow up with a sense of knowledge and responsibility for his/her own health.

 

Usual treatments used by our Naturopath with kids.

  • Naturopathy
  • Diet & Nutrition
  • Vitamins & Supplements

 

Natural medicine is safe, gentle and effective for a wide range of health conditions in children and adolescents. These conditions can be greatly improved by naturopathic treatment:

  • ADHD
  • Allergies
  • Anxiety
  • Appetite Loss
  • Asthma
  • Behaviour & Learning
  • Bronchitis
  • Colds & Flu
  • Constipation
  • Diarrhoea
  • Eczema
  • Obesity
  • Reflux
  • Skin Conditions
  • Sleeping Problems

Naturopathy is also about prevention. A regular visit with a Naturopath can help you to maintain the good health of your family by assessing lifestyle choices and ensuring they nourish your family’s physical, mental and emotional needs.