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Cardiovascular Disease
Cardiovascular disease is a scary disease as it’s also known as the “silent killer” and often presents with no symptoms, it is just in routine check ups that a problem may become apparent. It is something we all need to be aware of, as it is the number one killer in Australia, with 45,600 deaths in 2011. Heart disease is more common in men in the earlier years, however once a woman has gone through menopause and she doesn’t have the protective effects of oestrogen, her risk for cardiovascular disease increases.
It’s never too early to start looking after your cardiovascular health as atherosclerotic plaque has been found in children’s arteries! This definitely should not be happening, so it’s important to ensure you are educating your children on the importance of a healthful diet and exercise, as well as leading by example.
Risk Factors.
- Smoking
- Stress, anger, depression and anxiety
- Sedentary lifestyle
- Diet high in trans fats and sugar
- Obesity
- Social isolation
- Hypertension
- Abnormal lipids and/or homocysteine
- Diabetes
- Family history
- Insomnia, sleep deprivation and sleep apnoea
A lot of these risk factors are preventable, so you can make positive changes by adjusting your diet and lifestyle accordingly. Cardiovascular disease risks may be higher in certain families due to genetics, this doesn’t mean you are destined to have heart disease, but it’s imperative you make the positive changes in your life. If you are not seeing positive results it may be worth talking to your Doctor/Naturopath about medication/supplementation.
What can you do that’s good for your heart?
- Quit smoking. Now
- Manage stress and mood disorders with meditation, exercise and/or herbal remedies
- Minimum of 30 minutes exercise most days, with a mix of cardio, strength and stretching
- Cut out all trans fats from your diet and minimise sugar or find sugar alternatives
- Consume lots of fresh fruit and vegetables, lean protein, and healthy fats
- Maintain a healthy weight through diet and exercise, if this doesn’t work you may need to look at other reasons for weight gain (your Naturopath can help you with this)
- Work on your social relationships and interact with people other than immediate family on a regular basis
- Have routine check ups with your Doctor
- Reduce caffeine and alcohol consumption
If you have tried these methods and not had any success, or would like a little guidance then it might be time to consult a Naturopath. A Naturopath with talk in detail about your current health and future health goals, and support you in making the necessary dietary and lifestyle changes with appropriate herbal and/or nutritional supplementation.
Children’s Health
Naturopathy works very well with children’s ailments, as it is gentle and effective, with few side effects. In fact Naturopathic care can start as early as preconception, to ensure optimum health of Mum and Dad prior to conceiving, throughout the 9 months of pregnancy, and of course breastfeeding.
Some dietary tips for encouraging healthy children are as follows;
- Ensure your children are eating a healthy breakfast every day as the brain needs fuel to work efficiently. This will be giving your child the best start to a good day, and ensure optimum learning and concentration
- Ensure there is protein with each meal as proteins are essential for growth, repair and maintenance of all body tissues. They act as building blocks for hormones, antibodies, immune compounds, enzymes and neurotransmitters. Examples are meat, chicken, seafood, nuts, seeds and pulses.
- Adequate fibre is essential for digestive health, cleaning the digestive tract, lowering risk for many diseases, binding toxins and removing them from the body. Fibre is found in fresh fruit and vegetables, legumes, whole grains and cereals.
- Vitamins and Minerals – there are water-soluble (vitamin B’s and C) and fat soluble (vitamins A, D, E, K), it’s important to include healthy fats in the diet to ensure fat-soluble vitamins are being absorbed. Most of these nutrients can be found in a healthful diet of fruits, vegetables, lean protein, healthy fats and complex carbohydrates
- Essential Fatty Acids (EFA) – the body does not make it’s own EFA’s, so these must be obtained through diet. They are important for many functions in the body such as a healthy immune system, reducing cholesterol levels, reducing inflammation, building hormones and promoting a healthy nervous system and brain function. Examples of these foods are cold-water fish, dried legumes and raw nuts and seeds.
- Probiotic foods such as yoghurt, fermented vegetables and miso. These foods are also an important part of your child’s diet as they have been proven to be beneficial for the immune system, as well as so many other illnesses as a healthy gut is an important factor for long term health.
Naturopathy can help with many conditions that affect children such as asthma, colds and flu, constipation, recurrent ear infections, eczema, hyperactivity, impetigo, sleeplessness, insomnia and many more. Treatment is very individualised based on the symptoms that the child is presenting with. Your Naturopath will help guide you through making the necessary dietary changes, as well as supplementing with herbs or nutrients if needed to get a result faster. If you’re not sure, get in touch to see if we can help!
Tips for staying well this Winter
It’s always a sad time of year for me when the days start to get shorter and colder! It can also be a difficult time with people that are prone to cold and flu symptoms such as coughs, sore throats, headaches, sneezing and blocked noses, and muscular aches.
If you or your family dread this time of year as you seem to be afflicted with illness, it might be a good time to reassess your diet and lifestyle, and possibly go that step further and see a qualified Naturopath to help you whilst coming in to those colder months.
Include these to help boost your Immune System.
- Zinc – this mineral is found in most protein containing foods, eg chicken, beef, fish, nuts, seeds (pumpkin seeds are an excellent source). Zinc deficiency can be one of many reasons for repetitive illness, poor wound healing, skin disorders and white spots on your nails. Zinc and Copper are competing minerals, so if one is low then the other may be high, which can then drive the deficiency down further. Another problem can be low stomach acid, which means you are not breaking down proteins efficiently and therefore not absorbing the zinc.
- Vitamin C – this vitamin is important in preventing illness as well as speeding up recovery times, as it increases the activity of infection fighting white blood cells. Good sources of vitamin C are berries, oranges, kiwifruit, guava, tomatoes, capsicum, dark green leafy vegetables and broccoli.
- Mushrooms – are also an excellent food source for improving the function the immune system, the best varieties are shiitake, maitake and reishi so add as many of these as possible.
- Add lots of ginger, garlic and onion to your diet – they have great pathogen fighting properties and are very beneficial to the immune system.
- Probiotic foods – such as yoghurt (if tolerated), miso, sauerkraut and other fermented vegetables. A big part of the immune system is in the gut, so ensuring sufficient good bacteria is another way to maximise your immune function.
- Get outside more – part of the problem with the colder months is that we stay inside to keep warm. By doing this we are missing out on the benefits of sunshine and fresh air, and allowing exposure to harmful pathogens that others in the room may have.
Avoid these if you are prone to infections.
Sugar – it is very important to minimise or eliminate sugar from your diet, as it reduces the capacity of your white blood cells to engulf invading pathogens. This effect has been proven to last for up to 5 hours after eating a high sugar food.
Mucus forming foods – especially if you are prone to congestion and phlegm, the foods to avoid are mostly dairy, sugar and refined foods.
Avoiding illness this winter.
The best thing you can do is to prevent infection. However if you have made all of the mentioned changes to your diet and lifestyle and are still getting sick, it may be time to see a Naturopath that can investigate further and prescribe a herbal remedy and/or appropriate supplementation.
Naturopathy and Weight Management
There 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
The 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 Cardiovascular Disease
Hypertension 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
Morning 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.
Astragalus for immune system recovery
Astragalus 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.
Naturopathy For Kids (1-18)
Firstly, 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.