Posts
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.
The Low-Down On Cholesterol
Cholesterol 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
I 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.
Achieving Wellness for Life
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 :
- Include protein-rich foods in each meal or snack, including fish, poultry, lean meats, eggs, dairy, tofu, and tempeh. Remember fresh is best.
- 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.
- Enjoy a minimum of two pieces or one cup of fruit per day.
- 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.
- 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.
- 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.
- 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:
- A high quality fish oil to provide daily omega-3 for a healthy heart, supple joints and healthy nervous system.
- 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.
- A daily multivitamin and mineral formula to fill any nutritional gaps that your diet doesn’t fulfil.
- 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.
Cellulite – 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.
When 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:
- 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.
- 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.
- Exercise regularly – a gentle walk in the morning sunshine can be helpful for those suffering fatigue and insomnia.
- Avoid too many stimulants such as caffeine, foods high in sugar and alcohol.
- 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.
- 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.
- 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.
Top 7 Naturopathic Tips to Avoid The Winter Blues
Winter 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.
Acupuncture Scar Therapy
We all know how stubborn scars can be at healing. What you may not know is that scars can block the free flow of qi (energy) and blood as well as constricting the soft tissue. This can cause a number of seemingly unrelated complications that are not local to the area of scarring, such as neck, shoulder and back pain and headaches.
Do you need Scar Therapy?
Remember, not all scars will cause problems. Many do heal effectively. The best way to decide if a scar needs attention is to inspect it yourself through sight and touch.
Firstly, take note of the appearance of the scar and the skin around it. Is it a different colour? Is it bulging or lumpy looking? A purple or red colour is a good indication of blood or qi stagnation.
Secondly, palpate the scar by feeling around the perimeter (outside) of the scar (never push down on the inside of the scar) at an angle as if pushing underneath the scar. Feel for pain, tenderness, unevenness or numbness. These are indications that the flow of qi and blood are obstructed.
Does it feel itchy at times? This is normal in the first few weeks as the tissue heals after the surgery or trauma. But if it goes on for longer, scar therapy might help. If you do discover anything out of the ordinary this is a good indication that your scar has not healed effectively and you could benefit from Acupuncture therapy.
How does it work?
Acupuncture stimulates microcirculation improving blood flow to the area. It draws the body’s attention to the area of concern to encourage re-knitting of scar tissue. Other techniques such as moxibustion, herbal medicine and warming liniments can be used to improve circulation.
Does it improve the appearance of scars?
Acupuncture scar therapy can be applied to most scar types including acne, pox, injuries and surgery scars. It can make thick scars thinner, improve the colour and general appearance and reduce pain/numbness/tingling and itching. However, the final results depends on your skin type, the type of surgery or trauma, and how long you’ve had the scar.