Building Immunity: A Natural Approach to Defending Emerging Viral Threats.

Novel virus infections have surfaced in the human population for thousands of years. Several factors have contributed to this but most can be directly linked to an increasing population. Immune deficiency is often clinically evident in so many clients and the improvement of individual resistance to infection has become fundamental treatment in Naturopathic practise.

 Whilst clients are often interested in vitamins, supplements and herbs for infection and immunity, this must still be placed in a broader context of an effective long term plan for robust health and wellness. The immune system interacts with all body systems and whilst other health concerns may seem unrelated, they can impact greatly on immune health. The clinical management of compromised immunity can be broken down into 8 areas of focus and as always, they will centre around prevention and not cure. The main message being that building long-lasting immunity takes time and a commitment to your health all year round, not just during the colder months. Sure, winter is a great time to ramp up supportive strategies but continuing to make immunity your focus is your best course of action and especially relevant for all of us in 2020.

1.     Stop Smoking:

I don’t mean to sound harsh here but, please stop! Smoking has a negative impact on both innate and adaptive immune responses. Regardless of what type of cigarettes you are smoking, if you are breathing in nicotine, then you are reducing your ability to form B cell antibodies and T cells can no longer respond effectively to incoming antigens. If you have teenagers or young adults in the family, you can tell them that the same applies to vaping.

2.     Maintain a Healthy BMI:

Metabolic Syndrome and obesity have a significant influence on immunity and pathogen defence protocols. These weight-related conditions give rise to systemic markers of chronic, low-grade inflammation that have the ability to activate leukocytes causing the dysfunction of metabolic tissues. The lymphoid tissue also weakens making it hard for the body to co-ordinate effective immune responses, which in turn leads to immune deficiency. A healthy BMI doesn’t have to be for vanity purposes but rather for your health and wellbeing. This will allow you to reduce your chances of chronic disease progression and ensure long term wellness. 

3.     Cut Back on Caffeine:

Too much caffeine can prevent your immune system from effectively fighting off infection. I know this one hurts! I didn’t say quit coffee, just be mindful that caffeine has a very negative impact on our adenosine receptors as well as our stress response hormone, cortisol. This affect can actually inhibit immune function causing systemic inflammation in the body. So stick to 1 coffee per day if at all possible.

4.     Adopt a Whole Food Diet:

We should all be aiming towards balance when it comes to our diet. A whole food diet is one that involves eating an adequate amount of protein, limited refined carbohydrates and sugars, organic fruit and vegetables and an abundance of pre and probiotic foods. Let’s also try and avoid any known allergens that may be causing inflammation. So many clients come into my clinic with reactions to histamines and synthetic additives. Sometimes this is the bodies way of telling you that there is disharmony present. Don’t push through, address this with a Naturopath and get your wellness back on track. Fundamentally getting this balance right will prevent a depleted immune profile. A healthy microbiome in the gut is your best defence against viral infection and is always a preferable option to long term supplementation.

5.     Maintain Optimal Hydration:

Water is a critical nutrient, yet there are many unanswered questions about how much water is required for overall health, including immune health. Water comprises 75% of body weight in adults. It is a known fact that water is essential for physical performance, cognitive performance, gastrointestinal function, cardiac function and renal function. In general, good hydration is crucial to our survival. Water is a solvent, a substrate, a building block, it’s a carrier of nutrients and waste and can be linked to many various functions of the immune system. So drink filtered water as often as you can. Hydrate your cells so they can perform for you to the best of their ability. 

6.     Incorporate Regular Exercise:

Our immune system is highly responsive to exercise. The extent and the duration of exercise is known to influence the degree of physiological stress in the body. Moderate exercise is known to enhance immune-surveillance and decreases the likelihood of chronic disease. Exercise can alleviate the effects of ageing on the immune system. Keep exercise moderate and uplifting as heavy exertion can cause transient immune dysfunction and can increase the risk of upper respiratory tract infections. So don’t push so hard. Replace punishing gym workouts with yoga, swimming, jogging or team sports that focus on joy and connection.

7.     Manage Emotional Stress:

Emotional stress is a huge concept as it effects physical, psychological and emotional situations. If your response to a perceived stressor initiates a stress response, the main system affected is the immune system. Stress causes inflammation by way of pro-inflammatory cytokines. This also appears to be the case with chronic stress. Stress has also shown links to latent virus activation. This mechanism for frequent activation can cause the long term depletion of the immune system. Managing stress is such a broad term and can seem overwhelming however, is an important skill to master and your body will thank you in the long term by rewarding you with good health and wellbeing.

8.     Make Sleep Hygiene a Priority:

Sleep and circadian systems exert a powerful regulatory influence on our immune system. Prolonged sleep deficits which accompanies a stress response can encourage the production of pro-inflammatory cytokines and can produce immunodeficiency. Sleep is particularly imperative for initiating efficient adaptive immune responses to produce long-term immunological memory. This is a classic example of how the body systems all work together as a team. Lack of sleep puts strain on the nervous system which can intensify feelings of stress. An increase in stress response can lead to low immunity. This is why wellness warriors like to look at the individual as a whole because good health can only be achieved when the entire body is in balance.

During these uncertain times it is easy to feel helpless. We use masks and hand sanitisers to protect ourselves while we wait for Scientists to come up with a vaccines. However, since the dawn of time, the story of evolution is also the story of micro-organisms and how we all co-exist. It seems that our common evolution with micro-organisms has reached critical status of late. Increasing antimicrobial resistance and increasing viral outbreaks like COVID-19 are all significant threats to our global village.

Additionally the concept that you only pay attention to your immune system during the winter months needs to change. Treating infection and boosting immunity are undoubtedly areas of health where orthodox medicine and complementary, natural medicine can intersect very successfully. So while we wait for science, let’s do what we can to be the healthiest versions of ourselves moving forward. Start protecting yourself from the inside out. This is already a proven science that we can use to our advantage.

A Functional Approach to Allergy Season: Some Helpful Ways to Prepare for Spring.

Allergy season is about to switch into high gear. As soon as those colourful buds appear on the trees and pollen is bursting into full scale production – it’s on! Spring has arrived and for allergy sufferers, it feels very personal. Whilst the majority of us are cracking open our windows and emerging from our winter cocoon, allergy sufferers are immediately bombarded with an invisible onslaught of antigenic materials, resulting in the oh-so-familiar downward spiral into unwanted symptoms such as; watery eyes, a runny or blocked nose, painful sinuses, coughs, excessive mucous, headaches, wheezes and sneezes. As a result, many will flock to a local Chemist Outlet for the standard antihistamines, steroid inhalers, nasal sprays, the leukotriene inhibitors. If not pounced upon early, severe allergy sufferers will often quickly develop a sinus infection known as, Rhinosinusitis. These folks will find themselves in the GP’s office begging for a steroid taper and antibiotic combination.

And… who can blame them? The pain and suffering is very real.

So, what is the answer? We are all too familiar with the damage that can be done to our precious internal ecosystem when we over-use prescription and non-prescription medication however, when allergy season hits, sufferers are just doing all they can to survive the months ahead and minimise as many symptoms as possible. If you are nodding your head while reading this, here are some avenues for you to pursue in your quest to build tolerance to allergies.

An Allergy Sufferer’s Guide to Wellness: A Naturopathic Perspective.

·      Get in Early to Reduce Symptoms:

I know! Sometimes treating a symptom is simply putting a band aid on a much bigger issue. Getting to the root cause is always the most effective way to treat, rebalance and heal. However, effective alleviation of pain and suffering is essential for an allergy patient. Yes, medication can absolutely be appropriate, even essential, especially in the early course of treatment. However, please also consider natural medicine as an alternative. Many supplements, vitamins and minerals such as Vitamin C, Zinc, Fish Oil, Quercetin and Bromelain are well known for boosting immunity and dampening the allergic response. Naturopath’s have a great arsenal of natural products that may be able to replace the need for medication. If medication is your chosen path, then please always remember to protect your gut with a strain specific probiotic. LGG is a particularly good one for down-regulating mast cell activation.

·      Reduce Exposure to Toxins and Histamines:

I’m going to bet money that if you are an allergy sufferer, then you are probably not just reacting to the spring pollen in the air. This is most probably just the icing on the cake for you. Chances are you are also reacting to histamines and other environmental irritants including certain foods and food additives. Book an appointment with Naturopath or a Nutritionist to help cast a wider net. Investigate other sensitivities. Once you have identified what they may be, try resting from them for a while. Whether it be toxic exposure such as perfumes or washing powders or certain foods such as dairy or gluten, sometimes our bodies need a break to reduce inflammation and ‘hit the reset button’. Start buying organic meat, fruit and vegetables. They are free from pesticides. Be mindful of food colouring and synthetic additives, these tend to irritate allergies. Start reading ingredient labels – you will be surprised by how many histamines are present in our diet.

·      Restore the Microbiome Within the Gut: 

This is a hot topic at the moment for a reason. Understanding the role of the GUT in maintaining healthy immunity is essential in decoding the allergy conundrum. Dysbiosis, or imbalance in the microbiota of the gut, is part of the pathogenesis of allergic diseases and needs to be addressed and corrected in everyone. This can be as simple as improving your diet. Probiotics, fermented foods and prebiotic foods are all important. If you are unsure where to start, the gut is the perfect place. A Naturopath or Nutritionist can look at your diet and help guide you to better health outcomes. They may even recommend some stool or allergy testing to begin with. Correcting nutrient insufficiencies by reducing inflammation is the aim of the game. From there the body can begin to build up tolerance and allergies will decline.

·      Rebalance:

Plenty of research demonstrates that a heightened stress response will promote allergic disease. Looking at stress is a key driver. Are you paying attention to stress and looking at ways to achieve the ultimate work, life, balance? Adrenalin, after all, is a mast cell antagonist. Meaning the more stress we have, the more of an allergic reaction we activate. Part of the allergy sufferers journey, if they are to successfully move to the other side, must include embracing some form of mind, body, soul self-love and self-care.

Foods High in Histamines:

·      Alcoholic beverages. fruit juice, flavoured milk, tea and caffeine.

·      Fermented soy, legumes, supermarket bread and nuts.

·      Aged cheese and eggs.

·      Dried or over-ripe fruit.

·      Cured, processed and smoked meat.

·      Tinned fish, fruit and vegetables.

Be aware that food that has been through an artificial ageing or ripening process may contain high histamines.

Osteoarthritis Pain: Symptoms, Treatment and Preventative Care.

What is Osteoarthritis?

Osteoarthritis (OA) is an inflammatory joint disorder characterised by the deterioration of both the cartilage and the bone in the joint. Continued breakdown within the joint can lead to an abrasion of the articular cartilage, resulting in the functional deterioration of the joint. Eventually this deformity will lead to pain, stiffness and joint swelling.

OA is the most common form of Arthritis and frequently affects the hips, knees, hands and the spine. As many as 90% of Australians over the age of 40 will show signs of slight deterioration when x-rayed however, not all of us will have symptoms until much later in life. Most commonly, OA can be localised to one or two joints or generalised to three or more.

Signs and Symptoms of Osteoarthritis. 

·       Localised joint pain often described as a deep ache.

·       A deep ache that improves with rest and worsens with movement.

·       Joint stiffness: usually after a period of rest or first thing in the morning.

·       Swelling of the soft tissue around the joint in question.

·       The affected joint can feel warm or hot to touch.

·       Bony crepitus may occur where the joint can be easily ‘cracked’.

·       A limited range of motion maybe experienced.

·       Bone deformities may occur caused by bony hypertrophy.

·       Synovial fluid may begin to build up around the joint causing ‘puffiness’.

Risk Factors for Osteoarthritis.

As is with most health conditions, risk factors can be a combination of both genetics and lifestyle. Sometimes cleaning up your diet and your lifestyle can prevent certain genetic factors from activating. If you fall into any of the categories below, just know that you are at higher risk of developing Osteoarthritis. So now is a good time to look at supporting your health and wellbeing in a more holistic way to prevent Osteoarthritis from occurring. Prevention is always better than cure.

·       A poor diet high in inflammatory foods such as sugar, trans fats and refined carbohydrates.

·       A sedentary lifestyle. It’s important to keep your joints moving.

·       Obesity is a huge risk factor. Remember that weight loss can alleviate so much pressure from the joints.

·       Bowel toxicity, which relates to having a healthy diet and in turn a healthy gut.

·       Thyroid disease or imbalance. Hypothyroidism can cause inflammation in the body.

·       Insulin resistance, which can lead to Type 2 Diabetes or Metabolic Syndrome.

·       Genetic predisposition.

·       Increased age. (Refer to our ‘Ageing Well’ article).

·       A history of inflammatory disease. Managing inflammation is vital.

·       Trauma to or near the joint. This can be either acute or chronic.

·       Repetitive stressful joint use caused by work or sport.

·       Congenital bone and joint disorders.

·       Crystalline deposition in joints.

Pharmaceutical and Natural Treatments for Osteoarthritis.

Pharmaceutical:

See your friendly Chemist Outlet Pharmacist for advice on the following:

·       NSAID’s and Salicylates: are often prescribed for their analgesic effect. They do not provide long-lasting pain relief, though they may transiently reduce pain. Examples may include aspirin, paracetamol or ibuprofen.

Please note: approximately 30% of peptic ulcer disease cases in the elderly (>65) can be attributed to NSAID use. Although still controversial, there is some evidence that NSAIDs may accelerate the progression of OA because they appear to inhibit cartilage repair.

·       Mild Narcotic Analgesics: such as dextropropoxyphene or codeine in combination with paracetamol may also be administered for pain relief.

·       Corticosteroids: may be prescribed to control the inflammatory response, via intra-articular injection.

·       Hyaluronic Acid: a component of synovial fluid, may restore lubrication to the joints. Intra-articular injections administered once per week effects may last up to 1 year.

Natural:

Book a consultation with a Naturopath to explore a more natural approach to treatment:

·       Vitamins and Minerals: choose chelating vitamins and minerals to maximise absorption and cellular uptake. Choose either tailored formulas for men or women or specific antioxidant protection for those over the age of 40.

·       Probiotics: Lactobacillus Rhamnosus GG (LGG) is one of the most extensively studied probiotics with proven efficacy. It has been found to be highly effective in suppressing IgE production and stimulating Th1 responses.

·       Resveratrol: An anti-inflammatory antioxidant formula is designed to protect DNA and mitochondria.

·       Fish Oils: are consistently being shown to be of benefit to many chronic illnesses as they reduce inflammation. They specifically support bone health, cardiovascular and neurological health, all associated with the degenerative changes of ageing. Make sure to seek advice when it comes to selecting an appropriate fish oil. Ethically sourced fish oil should be free from all toxic metals. Practitioner grade fish oil is preferable.

·       Vitamin K2: is helpful in supporting bone and cardiovascular health. The skeleton undergoes a constant process of remodelling. Vitamin K2 plays an essential role in bone development and maintenance via functioning as a cofactor in calcium metabolism.

·       Calcium and Vitamin D: these guys are best buddies. They work together to strengthen and protect your bones. Calcium helps to build and maintain bones, while vitamin D helps your body effectively absorb the calcium needed. See your GP for a Bone Density Scan to assess whether or not you may need these supplements.

Lifestyle Suggestions to Reduce the Risk Factors of Osteoarthritis.

The body thrives on movement. The best advice I can give you - is to keep your joints moving. Just like a car needs to be driven, your body consistently needs to move. If your car sits in a shed under a tarp and remains undriven - over time the brakes will cease, the battery will go flat, the oil will solidify, the petrol will turn rancid and as a result - the engine won’t start. Cars need to be driven to keep everything well-lubricated. Well … so do our bodies. Momentum breathes life into kinetic energy. So, movement is key!

Here are some suggestions to keep your joints purring like a well-oiled machine.

·       Exercise: non-traumatic range-of-motion exercises are essential for management of OA. Some examples include yoga, pilates or aqua-aerobics.

·       Acupuncture: this is terrific way to assist with the management of symptoms of OA.

·       Adjunctive Soft Tissue Therapy: such as massage, physiotherapy, cranio-sacral therapy and/or Bowen therapy can be very useful.

·       Eliminate Inflammatory Foods: such as refined foods, sugar, saturated fats (meat and dairy products), alcohol, and caffeine. Eat whole foods such as vegetables, whole grains, fruits, protein, and essential fatty acids (cold-water fish, nuts, and seeds).

·       Eliminate Food Allergens: See your Naturopath if you feel that you might be allergic to something in your immediate environment. They will recommend the appropriate diet suggestions and may even recommend that some diagnostic testing be carried out.

Acid Reflux: Symptoms, Treatment and Preventative Care.

What is Acid Reflux?

Have you ever experienced heart burn? Well, if you have you will recognise the uncomfortable burning sensation in your chest and in your throat. Heart burn is a sign that you may be experiencing a symptom of acid reflux. Acid reflux is an uncomfortable, sometimes painful condition that affects the digestive system. This is when acid creeps its way out of the stomach and back up the oesophagus. The oesophagus is the connecting tube between our throat and our stomach. A ring of muscle, the lower oesophageal sphincter, opens and closes as food moves through to the stomach. When the opening fails to seal properly, stomach acid can bubble back upwards towards the oesophagus. This muscle is much more sensitive than the stomach and cannot handle the corrosive effects of stomach acid. Hence the uncomfortable, burning sensation. If this occurs more than a few times per week it may be a sign of a more chronic form of acid reflux known as GERD (Gastro-Oesophageal Reflux Disease).

 What Causes Acid Reflux?

Every case is different but some common reasons for acid reflux include: eating dinner too late in the evening, over-eating, pregnancy and most commonly, living an unhealthy lifestyle. Some unhealthy contributing factors include: being overweight, eating a heavy meal before bedtime, snacking close to bedtime, smoking, drinking too much alcohol, eating acidic foods or simply relying too heavily on over the counter medication.

 What are the Signs and Symptoms?

Signs and symptoms include: heartburn, bloating, burping, dysphagia, dark bowel movements, nausea, a sore throat, an unpleasant taste of stomach acid, hiccups or a dry cough / throat. If this sounds like you, perhaps it could be time to take a closer look at your health.

Preventative Care.

Preventative care is the best way to combat symptoms of acid reflux. Don’t wait until it’s too late. Start by addressing your diet today. Are you happy with your balance of fruit, vegetables, lean proteins, pulses, good fats / oils, nuts and seeds? Or is your diet too high is refined sugar, salts, trans-fatty acids, empty carbohydrates and processed food?

Why not try replacing some of the acidic foods in your diet with some alkalising ones? Some of these may include:

Green Vegetables: to help to reduce stomach acid. Some great choices include beans, broccoli, asparagus and cucumbers.

Coconut Oil: to kill bad bacteria in the stomach which can aid the production of stomach acid. Coconut oil may also repair the damage done to the oesophagus as a result of acid exposure.

Turmeric: is rich in anti-inflammatory and antioxidant compounds, the active ingredient in turmeric known as curcumin is used to assist with a range of gastrointestinal symptoms.

Ginger: is a natural anti-inflammatory. Gingers helps to ease symptoms of nausea and heartburn. Try ginger root tea acutely after a meal to assist with acid reflux.

Yoghurt: has a soothing effect that keeps stomach discomfort at bay. It contains probiotics, a type of good bacteria found in the digestive tract.

Kefir: balances gut flora, helps eliminate bacteria and alleviates heartburn and discomfort.

Apple Cider Vinegar: balances stomach pH by neutralising stomach acid.

Bone Broth: to assist with restoring the lining of the oesophagus.

Honey: a little sweet treat that can replace all kinds of sugar. Honey’s high density properties can stick to the oesophagus and coat the mucous membrane in the digestive tract to soothe and heal damaged tissue.

All the nutrients above will encourage good gut healing and will stimulate the right balance of stomach acid. Be careful not to self-prescribe acid blockers as a simple fix. Remember we need the right balance of acid to perform digestive processes.

Treatment.

Besides improved dietary choices, try and treat acid reflux with a new approach to meal times. Eat smaller meals at night and try to eat them earlier in the evening. Dinner should be done and dusted by 8pm at the latest. Try not to drink alcohol with your meals. ‘Water only’ is preferable.

If your diet has been adjusted and your meal times have been corrected and you still suffer from acid reflux ask your GP to run some blood tests to rule out conditions such as Hiatus Hernia, H. Pylori or the presence of a stomach ulcer. While waiting for your results see a Pharmacist or Naturopath for some bitter, digestive herbs or try some Iberagast Drops from your local Chemist Outlet. These will not block acid but instead will stimulate alkalising digestive juices.

Stress can play an important role in digestive function too. Try relaxation techniques, gentle exercise, meditation, good sleep hygiene and always maximise hydration.

Try incorporating some of these simple practices into your daily routine and make acid reflux a thing of the past. Remember, acid reflux is your bodies way of telling you that something is out of alignment. Adjust your lifestyle and get to the root cause of the problem. Improve your digestive function and enjoy a ‘reflux free’ existence.

Men’s Health: Top 12 Foods to Lower Cholesterol.

Many men battle with high cholesterol. It’s scary! High cholesterol is very common and quite serious. In fact, it is the biggest killer of Australian men. Having high cholesterol puts you at a much higher risk of Heart Attack, Stroke and Peripheral Artery Disease. For most men, high cholesterol begins in the early 20’s and gradually increases with age. Genetics can play a big role here but so can diet and lifestyle choices.

Have you ever heard the expression; “genetics load the gun, but environment pulls the trigger”? Well, that definitely applies here. You do not have to succumb to ‘bad genes’. You have the power to makes changes that can save your life. Change your lifestyle and focus on nutrition and enjoy fantastic results. Let’s start by integrating the following nutrients into your weekly meal plan.

1. Green Vegetables

There is no doubt about it, green veggies are nutrient-dense, anti-inflammatory and loaded with phytochemicals to fight free radical damage and slow down the ageing process. This keeps the arteries flexible and healthy. Many dark, leafy green veggies like Spinach and Kale, contain very few calories but offer protection against Heart Attacks by helping artery walls to stay clear of cholesterol build up. While nearly all are a good choice, vegetables such as Cabbage, Broccoli and Brussels Sprouts are especially useful in upping your fibre intake and protecting your Heart.

2. Nuts

All kinds of nuts make a good source of healthy polyunsaturated and monounsaturated fats. They also provide you with a decent amount of fibre. Almonds specifically supply antioxidants and bioflavonoids. These are plant-based compounds that improve artery health and reduce inflammation. Studies show that nuts can lower our ‘bad’ LDL levels, especially in individuals with high cholesterol and Diabetes. Nuts can help keep dangerous cholesterol plaque from forming and building up in the artery walls.

3. Flaxseeds

Flaxseeds are the richest source of the plant-based omega-3 fatty acids. They rank #1 in terms of providing hormone-balancing lignans. The soluble fibre content in Flax helps to trap fat and cholesterol in the Digestive Tract before it is able to be absorbed. Bile is then excreted, forcing the body to make more and in-turn using up any excess cholesterol in the blood. This will then lower cholesterol levels overall. So, sprinkle these tiny seeds on everything! Salads, Porridge or blend them up in a Smoothies.

4. Olive Oil

Olive Oil is another anti-inflammatory ingredient that’s full of heart-healthy monounsaturated fatty acids that lower LDL cholesterol. Use Extra Virgin Olive Oil to make homemade salad dressings, add some to sauces or use as a flavour-boosting ingredient in stir-fries and marinades.

5. Avocados

Avocados are one of the world’s greatest sources of heart-healthy monounsaturated fat. This is the type that can help raise HDL cholesterol while lowering LDL. Avocados also contain high levels of soluble fibre and stabilise blood sugar levels, in addition to supplying anti-inflammatory phytochemicals such as beta sitosterol, glutathione and lutein. Besides making Guacamole, add it to Smoothies, Salads or use it as an alternative to Margarine.

6. Salmon

As one of the world’s best sources of anti-inflammatory omega-3 fats, Salmon is also valuable because it’s linked to lower rates of heart disease, cognitive disorders, Depression and many other conditions. Other sources of omega-3 include fatty fish like Sardines, Mackerel and Herring. As some of the top foods that lower cholesterol, these fatty fish can also help raise good cholesterol levels while supporting a healthy weight and better brain function. Try and buy wild caught fatty fish where possible to keep yourself safe from heavy metal exposure.

8. Green Tea

Green Tea is considered the number one beverage for anti-ageing. Not only is it a rich source of antioxidants but it also prevents LDL cholesterol levels from rising. Epidemiological studies suggest that drinking Green Tea can help reduce Atherosclerosis and the risk of heart disease. It can also lower blood pressure, reduce inflammation and improve bone density and brain function. This is a great coffee replacement.

9. Beans and Legumes

Beans are known for packing in tons of fibre, which slows the rate and amount of cholesterol that is absorbed. They also contain antioxidants and certain beneficial trace minerals that support healthy circulation. Try Black Beans, Chickpeas, Kidney Beans and Mung Beans in Soup, Salads and of course, Hummus!

10. Turmeric

Consider Turmeric the ‘King of Spices’ when it comes to fighting inflammation. It will help to lower cholesterol, prevent clots, fight viruses, kill free radicals, increase immune health, balance hormones and so much more. Turmeric contains the active ingredient called Curcumin, which has been studied in regard to protection against numerous inflammatory diseases including Heart Disease.

11. Garlic

Garlic is one of the most well-researched heart healthy ingredients out there. The benefits of raw garlic have been shown to reverse disease because of its antioxidant, anti-inflammatory, antiviral, anti-diabetic and immune-boosting properties. Garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure and protect against infections, so use some every day if you can, whether in Sauces, Soups, Roasted Veggies or in Marinades.

12. Sweet Potatoes

Sweet Potatoes provide a good dose of filling, artery-sweeping fibre in addition to loads of vitamins and antioxidants. They’re also low in calories, low on the Glycaemic Index (which means that they won’t spike your blood sugar) and high in Potassium.

Now off you go! Get your groceries and start planning. Eat these foods in abundance! Also, please remember to see your GP for regular blood tests so that you can monitor your progress. Supplements such as Magnesium, Fish Oil, Zinc and COQ10 are also amazing for the Heart but make sure you seek advice from a Doctor, Pharmacist of Naturopath before experimenting on your own. Exercise regularly, minimise stress, drink loads of water, get plenty of sleep and keep saturated fats and refined sugar to an absolute minimum.

Food is medicine after all. If it’s poisoning you, then it’s not nourishing food and you should remove it. Begin here! Look after your temple by healing and nourishing your Heart. The Heart will become burdened and wont function optimally if your cholesterol is high.

Winter Skincare: Let’s Look Beneath the Surface.

The air is getting colder which means you may be experiencing drier skin than usual. Has someone just turned on the internal heating at work? Is it extracting all the moisture from the air making your skin itchy, tight and sometimes even red and blotchy? If so, welcome to winter for so many of us. This year I promised myself I would get a head start on my winter skincare routine. I want my skin to feel hydrated and supple. The way it does in summer. If you are feeling the same way, we need to start now. This way, by the time winter is in full swing, our skin will be feeling protected and nourished. So what needs to happen? An expensive night cream? A facial? Actually…. no, not at all! That might help you out a little bit but funnily enough, when caring for your skin, it’s important to start from the inside out.

Firstly, hydration, hydration, hydration! Are you drinking enough water? In winter our water intake tends to drop off. Sadly, this is the worst timing for our skin. Water is a key factor to achieving beautiful, supple skin. Hydrating every cell of our body is so important. It causes the cells to swell and eventually when the skin cells receive that vital H2O, they will respond by plumping up nicely. Water is also a much needed ingredient for organ function. It will help to eliminate all the waste from the Kidneys, the Liver and the Intestines. When these vital organs are being flushed out properly with water’s help, toxins will be eliminated effectively from the body and not through the skin, which is the other channel for elimination. Side note: try to drink pure, filtered water where possible. This will reduce your toxin exposure load. Also, drink from stainless steel or glass drink bottles. It is a better choice than plastic. If the cold weather makes you crave something warm, experiment with caffeine free herbal teas, soups or even a mug of hot water with a twist of fresh lemon. 

Secondly, try including some Collagen in your diet. It is a secret weapon. Collagen helps skin to maintain elasticity and it reduces the appearance of fine lines and wrinkles. Interestingly, Collagen works on your insides too. It supports the mucous membranes of the Gastrointestinal Tract; proving once again that healthy skin comes from the inside out. Collagen can be found in protein rich foods like beef, chicken, fish and eggs. Try and buy organic where possible. This way the exposure to pesticides and artificial hormones will be reduced. You can also buy Collagen in a powder or supplement form. Please seek advice from a Healthcare Professional as to which product is right for you. Make sure it’s pure. It’s important. Many products contain excipients and fillers which can be harmful to the body.

Thirdly, have you considered antioxidants? Free radicals are a fact of life but minimising their toxic load on the body will contribute to improving your skin quality. Some examples of free radicals include stress, pollution, poor diet, smoking, exposure to cleaning products, perfumes and believe it or not, makeup and face creams. In winter please consider increasing the amount of antioxidants in your diet. Dark, leafy green vegetables, brussel sprouts, blueberries, pomegranates, bananas, avocados and almonds are all champions that will fight hard to protect your tissues against free radical damage. Vitamin C is another major player. It is a very potent antioxidant that is geared towards boosting the body’s own Collagen production. This in-turn will result in healthier, winter-proof skin.

 Fourthly, it wouldn’t be an article about skincare if we didn’t examine Zinc and Vitamin A. Zinc plays an important role in skin integrity, connective tissue formation and wound healing. It also helps to boost the Immune system which is very appropriate at this time of year. So, pop some fresh oysters into your diet. They are incredibly high in Zinc. Vitamin A supports healthy skin cell growth and healthy skin membranes. It can be found in eggs, fortified grains and yellow and orange fruit and vegetables.

Wow!! Healthy skin really does start from the inside out. I’m not saying that you should walk past the beauty aisle next time you pop into your friendly Chemist Outlet but please always read the label first to see what you are really putting on your skin. Especially if you are prone to skin conditions like Dermatitis, Psoriasis or Eczema. Remember the skin is an organ and it will absorb any toxins that sit on its surface. Pure Vitamin E cream might be a nice treat for your skin after you have washed your face thoroughly with warm water and a face washer.

Lastly, remember to always look beneath the surface to improve your skin quality. I’m starting now, how about you? Don’t wait until winter is well and truly at your door. Prevention is better than cure. Healthier skin will have a holistic flow on effect to many other parts of the body too.

By Perri Church: Naturopath.

Sip Away The Stress.

Making a cuppa can be quite therapeutic in itself, but there are a few herbal blends that can help you relax, reduce stress and encourage a more restful night’s sleep.

• Peppermint or Spearmint Tea.

Peppermint and Spearmint tea are naturally caffeine free, and as a bonus, contains a compound called menthol which is a natural muscle relaxant. They are fabulous for digestion and for clearing excess toxins and hormones from the Liver.

• Chamomile Tea.

A well-known and commonly used herbal tea, Chamomile does not contain caffeine and may help to relieve stress and sleeplessness. It is a calming tea that can be consumed in the day or the night.

• Lemon Balm Tea.

Lemon Balm tea is a caffeine-free herbal tea that may help to promote calmness, reduce anxiety and stress and support a restful sleep.

• Lavender Tea.

Lavender tea is caffeine free and may help to soothe restlessness, anxiety and insomnia. And it smells amazing too!

• Passion Flower Tea.

Passion Flower tea is a natural sedative for the nervous system and a great caffeine free way to reduce anxiety and stress and support a relaxing deep sleep.

• Green Tea.

Green tea is not a herbal tea, and does contain caffeine, so it’s best to have your Green tea in the morning. Green tea contains a nutrient called L-Theanine which helps you relax and reduces stress. Green tea is a good substitute when trying to reduce your black tea and coffee intake. It also relaxes the digestive tract aiding digestion.

Tea is a lovely adjunct when treating clients for stress, adrenal depletion, insomnia, anxiety and even different forms of grief. Serving tea is ritualistic by nature and offers such a lovely, warm and soothing form of alternative hydration during these cold and winter months. A twist of lemon and some grated ginger or honey are tasty additions. Tea doesn’t have to be boring. Whether you are trying to kick a coffee habit or not - give some of these a try.

In the Clinic, I have just mixed a fresh batch of Ginger Glow. This is everyone’s favourite.

• Ginger Glow.

Ginger Glow is a circulation stimulant, an immune booster and a calming blend of Ginger, Lemongrass, Calendula Petals and Hibiscus Flowers.

If you haven’t tried this beautiful pink tea, let me know and I will get you a free sample. I also have a Hormone Balancing tea, an Immune Boosting tea, A Detox tea and a Sleepy tea.

Organic Herbal Tea

Available in Clinic to buy or sample.

Hashimotos & Me. →

I have wanted to write about my tug-o-war with Thyroid disease for a while now and have written 3 long, heart felt drafts, all of which have been deleted. Argh!! The struggle is real!! Just writing the words makes me feel sad. I have so much information to share on this topic and so many personal triumphs and failures. So why can't I just explode with information right now? I guess, it's probably because its just too personal and emotionally charged for me. It reminds me too much of my life before Hashimoto's because if you suffer from chronic illness, thats how you think. Its not 'life before and after kids', its life 'before and after I got sick'. Chronic illness is insidious. It is so much more than just weight gain or feeling tired. It's a whole new world, like waking up in the Maze, scared, alone, thinking - how did I get here? A new world through blurry eyes, a foggy head and a racing heart.

If you also suffer from an autoimmune condition or any form of chronic illness, then this will resonate.

We moved house in 2015. This was my ‘trigger’. Most chronic conditions lay dormant in the body until something incredibly stressful forces the immune system to turn on itself. Like tiny, little soldiers leaping out of the trenches in WW2, my antibodies decide to attack my perfectly healthy Thyroid tissue. WTF just happened? One minute I was a fit, energetic 37 year old woman, the next, completely incapacitated and unable to lift my head off the pillow.

It all happened soooooo fast.

I thought I had an ear infection. I couldn’t shake ‘the dizzies’. It was like extreme Vertigo. I saw Dr’s and Chiropractors and nothing made this feeling go away. I had experienced something similar, just a month before, when I was in Bali on a girls trip with my best friend. We had consumed quite a few cocktails the night before, so I just wrote it off as ‘my fault’. But here it was again, back with vengeance. My eyes went blurry and my heart felt like it was exploding out of my chest. I couldn’t drive a car and I couldn’t turn my head to one side without feeling like I was going to faint or vomit. That’s it, I thought. I’m dying. It must be a brain tumour!! Always the Drama Queen!

My GP (who I had never met until this day because I had never needed one before) decided to check my Iron levels. Whatever…. I thought. (Insert eye roll!) I have loads of Iron in my diet, its not that - but if you need to tick that box, go ahead. She also said ‘due to the fact you are 37 and you have had children, I will also check your Thyroid’. Pft!!! I thought, what a waste of time. I had little faith in her abilities. ‘It’s not that!!’ I said, sounding perplexed! I was studying Thyroid disease at Uni and I knew the symptoms, none of which I had.

Well….. I was wrong. The joke was on me. I had a TSH of 32 (that’s kinda bad). It was suppose to be revving at around the 1.5-2 mark. Any wonder I felt so unwell.

The next blow, ‘you will have to be on medication for the rest of your life’. Say what??? Hell no, that is not happening. I had been working so hard at freeing my body from any kind of chemical, toxin or Endocrine disruptor. I was not going to now, ‘pop a magic pill’ each day. My GP sensed I was freaking out. She referred me to an Endocrinologist, so that he could tell me exactly the same thing but with much less tact, at a way higher cost. He said ‘I get the sense you think this is a big deal….. This is not a big deal’. Easy for you to say Dr, but you are not the one sitting on this side of the desk with your midline expanding and your hair falling out.

So after feeling the pressure from two Doctors, I gave in and took their ‘magic pill’ also known as Thyroxine. Weeks and months dragged by and I still felt terrible. I was barely getting through my day. I was fatigued, sad, unmotivated and completely lost. I had all this information at my finger tips but I had failure to launch. Thyroxine alone, was not working.

Finally, my number came up at Invitation to Health, an integrated group of GP’s in North Gosford. This is where I met Dr Jane. She was my ‘third time lucky’ Dr. She made sense. She got through. Sadly, she is no longer with ITH but she was a Guardian Angel to me in my time of need. Jane adopted the ‘no-bullshit’ approach. She sensed that I was wallowing in self-pity and she said to me kindly but firmly, ‘you wont heal, unless you move into acceptance’. Of all the wonderful things she ever said to me, this was the light bulb. Once I accepted that this was my life now, I could make the changes necessary and start taking back control of my life. This disease had been an albatross around my neck for way too long. Times up! I was over it!

Side Note here (and an important one): My friend, lets call her Sam, had asked Jane to see me as a favour. Sam was already a patient and we both knew that Jane’s books were closed - she was that good!! Jane agreed to see me thanks to my friend. I am still not sure if Sam quite realises what she did for me that day, or every other day that followed when she would constantly check in on me by simply asking….. ‘are you ok?’

So I’m paying it forward, Sam. My first piece of advice, from someone who has done it the hard way… be empowered. Don’t let others tell you how this will play out. See what information resonates for you and go with that. Just start there. But make sure you actually START.

Be informed, be well researched and engineer the change for yourself. No-one will do this for you and the ‘magic pill’ may be mandatory BUT it may not tick all the boxes that you need it to. You may need to do more to feel well.

Second piece of advice is try and change one thing at a time, not all at once. Don’t become overwhelmed. Just baby steps to better health outcomes. If you stuff up (and I promise you will) forgive yourself and move on. Let go of trying to return to your old version of ‘normal’. As my beautiful husband said to me on a dark day ‘lets just find you a new normal’. Life moves in ebbs and flows. Move with it or you’ll become an Island and then no one will be able to reach you.

Change can be hard but you will be surprised at what you can achieve when you put your mind to it. I started my journey by removing gluten from my diet and BOOM… brain fog was gone. Dairy was next, slightly more difficult but when I did this my antibodies dropped from over 1000 to 500. Inflammation was coming down!! Finally!! Soy was the final ingredient to depart. This was really hard, as this bad boy is in everything. I haven’t eaten these things in 3.5 years. I’m not saying this to brag, I am merely pointing out that when you remove something from your diet and you feel better, you have no interest in reintroducing it. My kids always say to me, ‘I feel sorry for you that you can’t eat that’. Please don’t feel sorry for me. I have made a choice not to eat it. No one has forced me. It is my body, my choice. Exercising choice is powerful.

Next was saying goodbye to the punishing gym work outs and replacing them with more uplifting exercises. I still love to run and work out with friends but I just don’t push as hard. I try and listen to my body and rest when I need to and not feel guilty about it either. Less HIIT and more Yoga and Meditation. I chose not to live in a state of sympathetic dominance anymore, where I race against a clock at all times. As women, I feel like we are shamed into always telling people how busy we are. This is, for some reason, how we measure our worth. I am equally as guilty of it. But these days, I guess I am more mindful of when it’s happening and try and take a breather and say to myself - time out to relax and unwind. What this is for me is a bath, a massage, a swim, a run with a good Podcast, some Meditation, a walk on the beach with my dog and my girlfriends, some gardening, a cuddle with my kids on the couch. A 5 star resort (kidding!!!! Well… I’m not really kidding).

Being mindful of my diet has been kind of easy, as I was already eating wholesome, nutritious food. I guess I have just become more mindful of what I put in my mouth. Will it be inflammatory or nourishing. There really are only 2 columns. I follow an anti-inflammatory diet to support myself the best way I can. I am not perfect. I love a coffee in the morning and a glass of red wine at night. Throw in some dairy-free dark chocolate and now I’m in heaven. But these treats are only sometimes and don’t rule my life.

Supplements can be so useful too. I have seen more change from my Magnesium, Selenium and Zinc than I have from my medication. Finding the right supplements to support my body has been essential in re-establishing balance. I also bought the cutest little puppy dog EVER. She is the best supplement of all. She gives me more sunshine than Vitamin D.

So how about now? Well, 3.5 years on and I feel great 85% of the time. 15% of the time I feel tired, flat, foggy, hormonal and lack lustre but….. these symptoms are happening less as time goes by. I have moved into acceptance with the love and support of my wonderful family. I ask for their patience when I am not feeling my best. They now understand and back off with the ‘mummy demands’ when I’m exhausted. Open communication with my husband and kids has been vital.

Now, as a Naturopath, I am committed to helping others to do the same.

I have gone into so much detail here because I really wanted to emphasise the impact internal stress can have on our health. As women, we pedal so hard to keep everyone happy, that I think we forget we are even doing it. We need to remember that if we are not managing our stress in a healthy way, the outcome for the whole family will be much worse. If we can collectively take charge and put our own health first, then this will have a ‘trickle down’ effect on everyone else in the family. So lets stop putting ourselves last. Easy said than done? Like I said, baby steps.

Am I healed? Not yet, but I truly believe I am moving closer towards that than away from it. I have significantly reduced my medication under the care of my Doctor, gradually over the last 3 years and I am under my own care in terms of herbs and supplements, which I believe have been vital to my recovery.

My body may always be ‘standing at attention’, ready for war!!! However, for now the white flag is waving and there is a cease fire. Today is a good day and I think tomorrow will be too. I insist on it because I have a life to live.

If you are struggling with an autoimmune disease or chronic illness, I can help. You can feel better. You don’t have to do this all by yourself. Give me a buzz and lets cry it out together. Small stones can make big waves.

Healing vibes,

Perri. Xx