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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!
Chiropractic and Medicare
As you are most likely aware, Chiropractic can be calmed under Private health insurance, but you may not be aware of a Medicare service that has been available since 2004. The Medicare Allied health initiative provides for Medicare benefits to be paid for allied health and dental care services provided to people with chronic conditions and complex care needs. They will allow for up to five visits under this initiative.
Under the initiative, people with chronic conditions and complex care needs firstly need to be managed by their GP who would set up a Enhanced Primary Care (EPC) plan. This care plan can include 1 or more allied health professionals to assist in the treatment plan. These can include Chiropractic, Physiotherapy, Exercise Physiology, Occupational Therapy, Mental health services, Psychology, Speech Pathology and Dental. Medicare will pay a large percentage
If you would like Chiropractic care and this is something that you may be eligible for, all you need to do is speak to your GP, who will set up an EPC, which includes myself as your Chiropractor. Your GP will give you a copy of this EPC with a referral to me, which you need to bring to your next Chiropractic consultation. I will sign it to agree to the care plan and send it back to your GP. For the next 6 visits, you pay your invoice as per usual, then take your receipt to Medicare to claim. Medicare will cover the majority of the bill.
Naturopathy and Mental Health
We 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
Improving your chances of conceiving
Preconceptual 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:
- Eat only health, fresh foods
- Eliminate any toxic substances from your system – for example give up smoking and drinking alcohol
- Find out which vitamins and minerals you are short of, and top up
- 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
- 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.
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.