Think back to the last time you injured yourself. Perhaps you fell over and hurt your knee, or sprained your ankle playing sport. Along with the pain, you can probably recall how swollen, red and hot the area became. These changes were a sign of your body’s protective inflammatory response springing into action. Although uncomfortable,
]]>Think back to the last time you injured yourself. Perhaps you fell over and hurt your knee, or sprained your ankle playing sport. Along with the pain, you can probably recall how swollen, red and hot the area became. These changes were a sign of your body’s protective inflammatory response springing into action.
Although uncomfortable, inflammation enabled you to heal by forcing you to rest the affected limb and avoid injuring yourself further; protecting the area from infection; and clearing away damaged tissue. As healing occurred, the swelling and redness resolved, and your ankle went back to normal.
If a sprained ankle is what you think of when you hear the word ‘inflammation’, you are probably wondering what a simple injury and depression could possibly have in common. The answer is, more than you think.
Burn, Baby, Burn
There is a type of inflammation you can’t see as it may not be localized to a particular area, or have an obvious trigger, such as an injury. Instead, it’s systemic (affecting multiple areas throughout the body), and occurs on a microscopic scale.
However, just like the inflammation of a sprained ankle, systemic inflammation begins as a protective response to a trigger, such as infection or cell damage, and is designed to help you heal. Unfortunately, if the trigger is persistent, as in the case of chronic disease or infection, environmental exposure to irritants (e.g. pollution, smoking), or even chronic stress, then the inflammation remains constant. This creates a chronic, low-grade inflammatory state, which may damage healthy tissue and disrupt the functioning of many body systems and organs – including your brain.
Sick, Tired, and Depressed
To understand how chronic inflammation can affect mood, let’s consider something called ‘sickness behaviour’. Think back to a time when you had a significant infection – perhaps it was influenza, or a bad bout of bronchitis. How did you feel?
If you’re like most people, you were exhausted; struggled to think; lost your appetite, your sense of pleasure, and your desire to spend time with others; and you probably felt very down. Rather than purely being caused by illness, these feelings were also a consequence of inflammation and, again, were designed to help you heal. How? By creating ‘sickness behaviours’, such as resting and keeping away from other people, which give you the best chance to recover without spreading the infection to others.
If you’re one of the 1.16 million Australians struggling with depression,1 you will have noticed the similarities between the feelings described above – such as a low mood, anhedonia (loss of pleasure) and fatigue – and how you feel when you’re depressed.
So, if inflammation can create depression-like feelings and behaviours in the context of being sick, can it cause depression in an otherwise healthy person?
Brain on Fire
Although inflammation and depression are definitely linked, researchers are still trying to establish which comes first, inflammation or depression. Here is what we know so far:
Grab the Fire Extinguisher
The good news is that reducing your level of inflammation (also called your ‘inflammatory load’) could help with your mood. You can influence your inflammatory load by tweaking your daily diet, exercise and supplements. Here are some tips to get you started
Anti-inflammatory foods
Your diet can either promote or reduce inflammation. In fact, people who end up developing depression often have higher intakes of pro-inflammatory foods such as sugar, unhealthy fats, and carbohydrates.7 Swap these foods for anti-inflammatory choices, such as fruits, vegetables, legumes, nuts, seeds, wholegrains and fatty fish. It can be as easy as starting with a bowl of lightly steamed vegetables, a tin of salmon, and some brown rice for lunch.
Exercise
Just 20 minutes of moderate exercise, such as brisk walking, dancing, gardening or gentle cycling, has been shown to significantly reduce inflammation.8 Additionally, exercise provides well-known mood-boosting benefits, such as an increase in endorphins (feel-good brain chemicals). Start with whatever you can commit to doing at least three times a week, and build from there.
Supplements
Turmeric is one of the most well-researched anti-inflammatory supplements. It significantly improves symptoms of depression when taken for at least four to six weeks, and also reduces anxiety in depressed people, without causing any unwanted side effects.9 In fact, a specific turmeric extract, known as BCM-95™, combined with saffron has shown similar benefits to an antidepressant medication.10
Put Out the Fire for a Better Mood
Inflammation and depression are inextricably linked. Regardless of which comes first, reducing your inflammatory load is vital in the fight against depression, enabling you to put out the fire of inflammation and achieve a healthy mood. For help changing your diet and exercise habits, or to help you choose the supplements that will be the best fit for you, get in touch with Kevin Tresize ND your natural healthcare Practitioner.
1 Australian Bureau of Statistics, National Survey of Mental Health and Wellbeing: Summary of Results [Internet]. Canberra ACT: Australian Bureau of Statistics 2007 [Accessed 27 November 2019] Available from: https://www.ausstats.abs.gov.au/ausstats/subscriber.nsf/0/6AE6DA447F985FC2CA2574EA00122BD6/$File/National%20Survey%20of%20Mental%20Health%20and%20Wellbeing%20Summary%20of%20Results.pdf.
2 Slavich GM, Irwin MR. From stress to inflammation and major depressive disorder: a social signal transduction theory of depression. Psychol Bull. 2014 May;140(3):774. doi: https://dx.doi.org/10.2105%2FAJPH.2014.302110.
3 Khandaker GM, Pearson RM, Zammit S, Lewis G, Jones PB. Association of serum interleukin 6 and C-reactive protein in childhood with depression and psychosis in young adult life: a population-based longitudinal study. JAMA Psychiatry. 2014 Oct 1;71(10):1121-8. doi: 10.1001/jamapsychiatry.2014.1332.
4 Setiawan E, Attwells S, Wilson AA, Mizrahi R, Rusjan PM, Miler L, et al. Association of translocator protein total distribution volume with duration of untreated major depressive disorder: a cross-sectional study. Lancet Psychiatry. 2018 Apr 1;5(4):339-47. doi: https://doi.org/10.1016/S2215-0366(18)30048-8.
5 Slavich GM, Irwin MR. From stress to inflammation and major depressive disorder: a social signal transduction theory of depression. Psychol Bull. 2014 May;140(3):774. doi: https://dx.doi.org/10.2105%2FAJPH.2014.302110.
6 Slavich GM, Irwin MR. From stress to inflammation and major depressive disorder: a social signal transduction theory of depression. Psychol Bull. 2014 May;140(3):774. doi: https://dx.doi.org/10.2105%2FAJPH.2014.302110.
7 Firth J, Veronese N, Cotter J, Shivappa N, Hebert J, Ee C, Smith L, Stubbs B, Jackson S, Sarris J. What is the role of dietary inflammation in severe mental illness? A review of observational and experimental findings. Front Psychiatry. 2019;10:350. doi: https://dx.doi.org/10.3389%2Ffpsyt.2019.00350.
8 Dimitrov S, Hulteng E, Hong S. Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain Behav Immun. 2017 Mar 1;61:60-8. doi: https://doi.org/10.1016/j.bbi.2016.12.017
9 Ng QX, Koh SS, Chan HW, Ho CY. Clinical use of curcumin in depression: A meta-analysis. Journal of the American Medical Directors Association. 2017 Jun 1;18(6):503-8. doi: https://doi.org/10.1016/j.jamda.2016.12.071.
10 Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, Goel A, Tripathi CB. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytother Res. 2014 Apr;28(4):579-85.
]]>Every year, around one in seven Australians experience anxiety in a way that makes it difficult to cope with daily life.1 Ranging in severity from a background level of worry to an overpowering force, anxiety can lead to difficulty sleeping, a racing heart, panic attacks, fatigue, digestive upset, sweating or headaches – interfering with your
]]>Every year, around one in seven Australians experience anxiety in a way that makes it difficult to cope with daily life. 1 Ranging in severity from a background level of worry to an overpowering force, anxiety can lead to difficulty sleeping, a racing heart, panic attacks, fatigue, digestive upset, sweating or headaches – interfering with your ability to live your life.
While anxiety can often feel insurmountable, there are several worry-busting habits you can develop to help minimise its effects. Read on to discover our top four habits that can leave you feeling more calm and in control.
Habit #1: Practice being present
Mindfulness is the act of focusing on the present moment, drawing your attention away from mental chatter and anxious thoughts by tuning in to your physical senses (i.e. what is happening in your environment and body).
When you’re in the grip of anxiety, mindfulness may seem impossible. However, a growing body of scientific research shows that practicing mindfulness daily can actually help break the cycle of worry, 2 making it one of the most effective habits for gaining peace of mind.
Here are some tips to make developing a mindfulness practice easier:
Habit #2: Journal to unjumble your thoughts
Journaling regularly can help you express and understand your anxiety triggers.
By putting your worries down on paper, journaling can help you deconstruct anxious thoughts, examine emotions and situations, or even help you seek solutions to your triggers.
Here are two methods that may be helpful for anxiety:
Habit #3 – Sweat it out with exercise
Aside from serving as a distraction, exercise has been shown to bump up your brain’s feel-good neurotransmitters – leaving you feeling more relaxed.
Neurotransmitters are messenger molecules made by your brain, that carry signals throughout it, influencing your mood. They also carry messages between your brain and other cells in your body (such as your muscles). Boosting feel-good neurotransmitters can reduce anxiety and relieve muscle tension.
A successful exercise regime can involve any kind of physical activity, such as walking, jogging, swimming, weight lifting or hiking. Essentially, it can be anything that moves your body for at least 2.5 to 5 hours per week. Start by easing yourself in with a few shorter sessions first, and carve out some time in your schedule to make exercise a consistent habit. Asking a friend or family member to join you adds the extra bonus of connecting with loved ones who can help you feel supported as you work to improve your anxiety.
Habit #4 – Tap into the soothing power of natural medicine
For centuries, herbal medicine has been used to help soothe an anxious mind. We now know that many of these herbs work by increasing the activity of a calming neurotransmitter, gamma aminobutyric acid (GABA). This neurotransmitter reduces brain activity, helping you feel less anxious without making you drowsy, and also eases muscle tension.
Botanical combinations that can help you when anxiety kicks in include:
In addition, magnesium bisglycinate offers several benefits. It reduces physical tension, and is also required by the body to produce neurotransmitters, such as serotonin. Additionally, magnesium bisglycinate combines magnesium with glycine, allowing you to more quickly and thoroughly absorb the magnesium (compared with other forms of magnesium), bringing you better anxiety-busting benefits. As an added bonus, glycine can also increase feelings of calmness.
Magnesium deficiency is common, especially in stressed and anxious people, so consider a magnesium bisglycinate supplement to make sure you’re getting what you need.
Turn inner calamity into inner calm
When it comes to easing your anxiety, mindfulness, journaling and regular exercise can offer profound benefits. Beyond this, natural medicine in the form of herbs and nutrients can also bring a greater sense of calm. A combination of diet and lifestyle changes alongside a natural medicine will help you manage your anxiety, empowering you to get back to the life you love, naturally.
1 Australian Bureau of Statistics, National Survey of Mental Health and Wellbeing: Summary of Results [Internet]. Canberra ACT: Australian Bureau of Statistics 2007 [Accessed 27 November 2019] Available from: https://www.ausstats.abs.gov.au/ausstats/subscriber.nsf/0/6AE6DA447F985FC2CA2574EA00122BD6/$File/National%20Survey%20of%20Mental%20Health%20and%20Wellbeing%20Summary%20of%20Results.pdf.
2 Dawson AF, Brown WW, Anderson J, Datta B, Donald JN, Hong K, et al. Mindfulness-based interventions for university students: a systematic review and meta-analysis of randomised controlled trials. Appl Psychol Health Well Being. 2019 Nov 19. doi: 10.1111/aphw.12188.
3 Attele AS, Wu JA, Yuan CS. Ginseng pharmacology: multiple constituents and multiple actions. Biochem Pharmacol. 1999 Dec 1;58(11):1685-1693.
4 You Z, Xia Q, Liang F, et al. Effects on the expression of GABAA receptor subunits by jujuboside A treatment in rat hippocampal neurons. J Ethnopharmacol. 2010;128:419-423.
5 Grundmann O, Wähling C, Staiger C, et al. Anxiolytic effects of a passion flower (Passiflora incarnata L.) extract in the elevated plus maze in mice. Pharmazie. 2009;64(1):63-64.
]]>Stevia has a long history of traditional use and its safety is supported by studies conducted in both animals and humans. A great advantage of Stevia is that it provides sweetness without impacting on blood glucose levels, making it useful as a sweetener in a range of Naturopathic supplements.
]]>Stevia has a long history of traditional use and its safety is supported by studies conducted in both animals and humans. A great advantage of Stevia is that it provides sweetness without impacting on blood glucose levels, making it useful as a sweetener in a range of Naturopathic supplements.
Stevia gains its sweetening properties from the natural glycosides of steviol: stevioside, rebaudioside A and rebaudioside C. The steviol glycosides are approximately 250-300 times sweeter than sucrose2 which means that a very small amount can be used to contribute significant sweetness to a product.
Stevia is an appropriate sweetener for people with poor blood sugar control. Steviol glycosides (750mg/d) were tested in type 1 diabetics, type 2 diabetics and non-diabetics with normal blood pressure. No significant effects (positive or negative) were found on any of the parameters measured including BMI blood pressure, blood glucose, HbA1c, Cholesterol, triglycerides, creatinine, liver function, sodium, potassium and chloride.3
Additionally, no adverse effects were seen in a study, in which patients received 1500mg stevioside/day for 2 years, however, in contrast to the study mentioned above, blood pressure was significantly lowered in the treatment group.4
A significant number of studies have been conducted to evaluate the genetic and reproductive safety of Stevia. A full review of the literature affirms Stevia as a safe sweetener despite some early unusual results which will be addressed below.
The safety limit for Stevia is determined using steviol equivalents. For the sake of uniformity when comparing safety limits, steviol glycosides are converted to their steviol equivalents. Stevioside quantities are multiplied by 0.40 and rebaudioside A quantities by 0.33 to convert both to steviol.8 The current JECFA acceptable daily intake (ADI) is 0–4 mg/kg body weight (bw)/day on a steviol equivalent.1 To put this in to perspective, consider ~4 mg steviol equivalents as a typical amount required to sweeten nutritional products. For the average weight human, this dose is 60-80 times less than the ADI limit for steviol equivalents.
Stevia has been used as a sweetener because of its superior taste and excellent health and safety profile.
The plant, which does well in the border or in containers, grows to 60cm (24″) tall, with clusters of tiny, but attractive white flowers emerging from the tip of every branching stem. Pick fresh leaves from the plant and chew them to release a very surprising, unmistakable, sugar-like quality. Give Stevia a nice sunny spot in your herb garden or patio container garden, with fertile, well drained soil.
Can I use stevia as an alternative to sugar?
Stevia is a good alternative to sugar and a simple way to reduce calories in your life.
Stevia can be used to enjoy sweetened drinks and food without consuming unwanted calories. Whether you want to lose weight, stay the same weight, or reduce your sugar consumption, Stevia can help you achieve your goal. Simply replace sugar with Stevia and sweeten your hot drinks, smoothies, breakfast cereals, fruit cups etc. as usual, but without the additional calories.
Remember, because Stevia is sweeter that sugar, it is important to use much less than you would use if using sugar.
Is Stevia safe for children?
Stevia is also safe for children. However, it is only recommend consumption from the age of 3 years old, as younger children and babies have different dietary requirements to adults and children over 3 years old.
With children, keep in mind that it is important to let their taste develop the other tastes such as sour, bitter, salty, astringent, pungent (eg chili) and umami. Too much sweetening is not recommended.
Can Stevia be used by pregnant women and nursing mothers?
Pregnant and nursing mothers can safely replace sugars with Stevia. The nutritional needs of a woman change when she is pregnant or breastfeeding, so it is important to ensure that the daily calorie requirement is covered by other foods. Please follow your doctor's instructions.
Can Stevia be used by diabetics and people living in the same household as diabetics?
Stevia is sugar free, low in calories and suitable for diabetics.
The sweetener steviol glycoside, which is derived from Stevia has no influence on blood glucose or insulin levels. Diabetics can enjoy the sweet taste of Stevia without their blood glucose and insulin levels being influenced by a high sugar and carbohydrate intake.
Can Stevia products help to prevent tooth decay?
Stevia is sugar free and can be used as sugar substitutes to help prevent tooth decay.
High sugar consumption can lead to increased acid formation in the mouth, resulting in tooth decay. The replacement of sugar by Stevia can help to prevent this.
Is Stevia gluten-free and conducive to overall well-being?
Stevia is gluten-free and can be consumed by people with coeliac disease. As gluten-free foods, Stevia is easily digestible for everyone and thus, as part of a balanced diet, conducive to general well-being.
Is Stevia suitable for vegetarians and vegans?
Stevia is plant based and contains no ingredients of animal origin.
Stevia contains neither meat nor fish, milk products or eggs and are therefore suitable for vegetarians as well as for vegans.
1 JECFA. Safety Evaluation of Certain Food Additives. WHO food Additive Series 42. International Program on Chemical Safety. World Health Organisation, 1999.
2 Brusick. D.J. A critical Review of the genetic toxicity of steviol and steviol glycosides. Food and Chemical toxicology. 2008;46:S83-S91
3 Barriocanal LA, Palacios M, Benitez G, Benitez S, Jimenez JT, Jimenez N, Rojas V. Apparent lack of pharmacological effect of steviol
glycosides used as sweeteners in humans. A pilot study of repeated exposures in some normotensive and hypotensive individuals and in Type 1 and Type 2 diabetics. Regul Toxicol Pharmacol. 2008 Jun;51(1):37-41
4 Hsieh MH, Chan P, Sue YM, Liu JC, Liang TH, Huang TY, Tomlinson B, Chow MS, Kao PF, Chen YJ. Efficacy and tolerability of oral stevioside in patients with mild essential hypertension: a two-year, randomized, placebo-controlled study. Clin Ther. 2003 Nov;25(11):2797-808.
5 Planas G.M. & Kúc J. Contraceptive properties of Stevia rebaudiana. Science. 1968;162(3857):1007
6 Oliveira-Filho R.M. Uehara O.A. Minetti C.A.S.A Valle L.B.S. Chronic administration of aqueous extract of Stevia rebaudiana (Bert.)
bertoni in rats: endocrine effects. Gen. Pharmac. 1989;20(2):187-191.
7 Melis MS. Effects of chronic administration of Stevia rebaudiana on fertility in rats. J Ethnopharmacol. 1999 Nov 1;67(2):157-61.
8 Carakostas MC, Curry LL, Boileau AC, Brusick DJ. Overview: the history, technical function and safety of rebaudioside A, a naturally occurring steviol glycoside, for use in food and beverages. Food Chem Toxicol. 2008 Jul;46 Suppl 7:S1-S10
]]>Vegetarian and vegan diets are gaining momentum, with more people opting for a plant-based lifestyle. Plant foods provide plenty of vitamins and minerals that keep you feeling healthy, however, like other diets that restrict food groups, vegetarian and vegan diets require careful planning to prevent nutritional deficiencies. This is particularly the case during pregnancy, when
]]>Vegetarian and vegan diets are gaining momentum, with more people opting for a plant-based lifestyle. Plant foods provide plenty of vitamins and minerals that keep you feeling healthy, however, like other diets that restrict food groups, vegetarian and vegan diets require careful planning to prevent nutritional deficiencies. This is particularly the case during pregnancy, when nutrient requirements skyrocket to support the growth of your baby, making deficiency more likely to occur. The key to a healthy pregnancy is ensuring you have your fill of key nutrients so that you and bub remain healthy and happy.
For meat-free mothers-to-be, optimising your intake of iron, vitamin B12, choline, protein and essential fatty acids (EFAs) is vital to kicking pregnancy goals:
Iron and Vitamin B12
Why do you need it?
Iron and B12 are required to support your baby’s developing brain. Additionally, insufficient iron and B12 places you at risk of developing anaemia during pregnancy. When this occurs, your blood doesn’t have enough red blood cells to carry oxygen around your body and to your baby, increasing the risk of your baby being born prematurely or at a low birth weight.[1] Anaemia can also leave you feeling fatigued, dizzy and absentminded (‘baby brain’ anyone?).
Where is it found?
Whilst iron is present in many vegan-vegetarian foods, plant-based iron (known as non-haem iron) can be difficult to absorb. Additionally, B12 is found in animal-derived foods only, placing vegans and vegetarians at an increased risk of deficiency.[2] Because of this, most individuals turn to supplements to prevent deficiency, however many iron formulas commonly come with a side serving of constipation. Given that pregnancy is laden with discomforts of its own, adding constipation to these is not ideal.
How do you get it?
When choosing a supplement it is important to prioritise quality. For instance, iron bisglycinate is a more absorbable form of iron which does not typically come with side effects. This is because iron bisglycinate is iron bound to the amino acid, glycine (a small molecule that forms part of a protein), making it easier for the gut to absorb and less likely to cause constipation.
Choline
Why do you need it?
Choline also supports the brain function of both you and your baby, in addition to enhancing your baby’s neurological development throughout infancy. Choline deficiency has been associated with neural tube defects in children,[3] therefore adequate choline intake throughout pregnancy is essential for ensuring the healthy development of your baby’s brain and spinal cord.
Where is it found?
Whilst choline is present in high amounts within animal products such as meat, eggs and fish, plant-based foods contain lower levels of choline, which increases the risk of deficiency.
How do you get it?
Choline is found in Brussels sprouts, broccoli, cauliflower, asparagus and spinach. However, a vegan choline supplement can be an effective way of ensuring your choline levels remain adequately topped up throughout pregnancy.
Protein
Why do you need it?
Protein is composed of smaller molecules known as amino acids, which are necessary for the growth and maintenance of all cells within the body.[4] With this in mind, you can see how important protein is for the growth and development of your baby. In fact, insufficient protein intake has been linked to reduced gestation length, low birth weight, and increased likelihood of your baby developing impaired immune function.[5]
Where is it found?
Dietary protein is found in many plant-based foods, including tofu, tempeh, nuts and legumes.
How do you get it?
Incorporating a good quality vegan protein, such as pea protein powder, can help bolster protein intake. Pea protein is easy to digest, hypoallergenic (less likely to aggravate allergies or food intolerances), and is packed full of nutrients that support good health during pregnancy.
Essential Fatty Acids
Why do you need it?
Omega-3 EFAs are required to support brain and eye development of your growing baby, in addition to benefiting your own brain health and cognition.
Where is it found?
EFAs are termed ‘essential’ because the body cannot produce them, so they must be supplied through diet. Food sources of EFAs include fish, nuts, seeds and avocado, however, plant-based diets are known to provide lower levels of key EFAs, increasing the risk of deficiency.
How do you get it?
Most people are familiar with the EFA-rich properties of fish oil. The vegan equivalent of this is algal oil, which is plant-derived and bursting with EFAs to nourish you and your growing baby. Click here for more information about the importance of EFAs during pregnancy and vegan-friendly algal oil (your hot ticket to EFA health).
Your Nutritional Solution to the Deficiency Dilemma
Whilst a well-balanced diet is important, meeting your nutrient requirements during pregnancy is difficult and may affect your health and the health of your baby. Fortunately, good quality, vegan-friendly supplements can bridge these nutritional gaps and provide you with key nutrients that prevent deficiencies.
[1] Pregnancy, Birth and Baby. Anaemia in pregnancy [Internet]. Canberra ACT: Pregnancy, Birth and Baby; 2018 [updates 2018 Nov: cited 2019 Sept 26]. Available from: https://www.pregnancybirthbaby.org.au/anaemia-in-pregnancy
[2] Piccoli GB, Clari R, Vigotti FN, Leone F, Attini R, Cabiddu G, et al. Vegan-vegetarian diets in pregnancy: danger or panacea? A systematic narrative review. BJOG. 2015 Apr;122(5):623-33. doi: 10.1111/1471-0528.13280.
[3] Imbard A, Benoist JF, Blom HJ. Neural tube defects, folic acid and methylation. Int J Environ Res Public Health. 2013 Sep 17;10(9):4352-89. doi:10.3390/ijerph10094352.
[4] Wu G. Amino acids: metabolism, functions, and nutrition. Amino acids. 2009 May 1;37(1):1-7.
[5] Herring CM, Bazer FW, Johnson GA, Wu G. Impacts of maternal dietary protein intake on fetal survival, growth, and development. Exp Biol Med (Maywood). 2018 Mar;243(6):525-533. doi:10.1177/1535370218758275.
]]>If you have ever browsed the shelves of your local supermarket or Pharmacy, you will have seen bottles of omega-3 capsules, typically recommended for maintaining a healthy heart and for reducing inflammation in conditions such as arthritis. Did you know that these essential fatty acids are also vital for a healthy pregnancy and for the
]]>If you have ever browsed the shelves of your local supermarket or Pharmacy, you will have seen bottles of omega-3 capsules, typically recommended for maintaining a healthy heart and for reducing inflammation in conditions such as arthritis. Did you know that these essential fatty acids are also vital for a healthy pregnancy and for the health of your baby?
Omega-3: Vital for Baby’s Brain Development
Essential fatty acids act as building blocks for your baby’s brain and eye development, and an omega-3 deficiency during pregnancy can have permanent effects on your child’s cognitive function. Scientific studies found that children whose mothers did not get enough omega-3 during pregnancy were more likely to score lower on tests of IQ, verbal intelligence, memory, fine motor skills, behaviour, social skills, and communication skills,[1] compared with those whose mothers did get enough omega-3.
DHA Makes Smarter Babies
Your baby’s brain and eye development during pregnancy depend on docosahexaenoic acid (DHA), one of the essential omega-3 fatty acids. As we cannot make DHA ourselves, babies rely on their mother’s dietary intake to get what they need. Studies have linked high-DHA supplements taken in pregnancy with greater memory and problem-solving ability in babies at nine months of age,[2] improved attention in toddlers,[3] and better hand-eye co-ordination in children aged two and a half years.[4] Getting enough DHA during pregnancy can therefore, support your child’s brain development and improve their overall cognitive function.
Omega-3 Reduces the Risk of Premature Birth
Premature babies are at greater risk of medical problems that can continue to affect them as they grow older.
Fortunately, women with a higher intake of the omega-3 fatty acids, eicosapentaenoic acid (EPA) and DHA, may be at lower risk of premature birth, according to two large scientific reviews that studied over 30,000 pregnant women and their babies.[5],[6]
Since being born premmie is the most common cause of serious health issues for kids under five,[7] taking an omega-3 supplement can have lasting benefits for your child.
No-One Is Getting Enough
Alarmingly, 80% per cent of Australian adults do not meet the recommended daily intake (RDI) of omega-3, and among those who do, 90% take an omega-3 supplement.[8] Pregnant women are no exception, and omega-3 deficiency affects both their own and their babies’ health.[9]
Unfortunately, it is a little trickier for pregnant women to get enough omega-3, compared with non-pregnant women. Firstly, you need 200 mg more DHA per day when pregnant.[10] Secondly, many women are (rightly!) concerned about the effect of contamination of fatty fish (a rich source of omega-3) with mercury and plasticisers on their baby’s health. They therefore avoid eating it, reducing their intake of omega-3.
The easiest way to get enough omega-3 to support your baby’s health is with adequate supplementation.
As brain development begins rapidly at conception, and continues throughout pregnancy and the first years of life, it’s best to start taking omega-3s as early as possible, and to continue throughout breastfeeding.
Both fish oil and algal oil are suitable omega-3 supplements, as both are rich in EPA and DHA.
Algae or Fish – What’s Best for Me and My Baby?
As long as you take a high quality, high dose supplement, both fish oil and algal oil will ensure you get the omega-3 fatty acids your baby requires. However, here are some tips for choosing the right supplement for you:
Practitioner-Quality Omega-3s
Omega-3 fatty acids reduce the risk of premature birth and support your child’s brain development. To get the best results, choose a high dose, high purity omega-3 supplement, and start taking it when you are thinking about trying for a baby, or as soon as you find out that you are pregnant. If you are struggling to decide whether fish oil or algal oil is right for you, contact your natural healthcare Practitioner for advice tailored to your particular needs. Additionally, Practitioner-quality supplements are usually more potent and pure than what is available over the counter.
[1] Coletta JM, Bell SJ, Roman, AS. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol. 2010 Fall; 3(4): 163–171. PMID: 21364848.
[2] Judge MP, Harel O, Lammi-Keefe CJ. Maternal consumption of a docosahexaenoic acid-containing functional food during pregnancy: benefit for infant performance on problem-solving but not on recognition memory tasks at age 9 mo. Am J Clin Nutr. 2007;85(6):1572-7.
[3] Colombo J, Kannas K, Shaddy D, Kundurthi S, Maikranz JM, Anderson CJ, et al. Maternal DHA and the development of attention in infancy and toddlerhood. Child Dev. 2004;75(4):1254-67.
[4] Dunstan JA, Simmer K, Dixon G, Prescott SL. Cognitive assessment at 2.5 years following fish oil supplementation in pregnancy: a randomised controlled trial. Arch Dis Child Fetal Neonatal Ed. 2008;93:F45-F50.
[5] Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega‐3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018(11):CD003402. doi: 10.1002/14651858.CD003402.pub3.
[6] Chen B, Ji X, Zhang L, Hou Z, Li C, Tong Y. Fish oil supplementation improves pregnancy outcomes and size of the newborn: a meta-analysis of 21 randomized controlled trials. J Matern Fetal Neonatal Med. 2016 Jun 17;29(12):2017-27. doi: 10.3109/14767058.2015.1072163.
]]>Your heart races. Your breathing becomes quick and shallow. You feel alert and slightly anxious; your palms are sweaty and your muscles tense. This is your body getting you ready to run, or even fight, for your life. Are you a cave dweller facing down a growling, ravenous lion, armed with only a spear and
]]>
Your heart races. Your breathing becomes quick and shallow. You feel alert and slightly anxious; your palms are sweaty and your muscles tense. This is your body getting you ready to run, or even fight, for your life. Are you a cave dweller facing down a growling, ravenous lion, armed with only a spear and your wits? No, you are a modern human, sitting at a desk, fingers flying over your keyboard as you race to meet a deadline. So why does your body respond as though your survival is at stake?
Your Body On Stress
Whether you are faced with a hungry lion or a tight deadline, the stress response is exactly the same. As soon as a ‘stressor’ (threat) is identified, the body launches this natural, beneficial response that evolved to keep us safe.
First, it quickly releases stress hormones, including adrenaline and cortisol, to prepare you for ‘fight or flight.’ As a result, you may breathe faster to take in more oxygen; your brain becomes very alert and focused, ready to make quick and potentially life-saving decisions; and your heart pumps more blood to your muscles to prepare to run from the stressor or to stay and battle it out.
Once the stressor has passed or you have adapted to it, the body dials down the stress hormones to return to a normal state. However, what if you feel stressed all the time?
When stress exceeds the level you are able to withstand or adapt to, or becomes long-term and chronic, your health can start to suffer.
Stress Gone Too Far
Though free from lions, modern life, with its seemingly endless number of commitments and responsibilities, leaves many feeling worn out, worried, or depressed. When the body consistently prioritises the ‘fight or flight’ response, less energy and resources are available to ‘rest and digest’. As a result, a few days of stress can affect your sleep, ruin your appetite or make you ‘comfort eat’, or give you a sore stomach or loose bowel motions.
After several weeks to months of chronic stress, you can experience exhaustion and mood changes (such as feeling irritable, snappy, anxious or withdrawn), and you may be more likely to come down with an infection. Stress manifests itself differently, depending on the person and the circumstances. Some individuals feel ‘wired and tired’ when exhaustion comes with worries and anxiety. Others may experience burn out and feel ‘flat and fatigued’, totally lacking in drive or energy while also feeling depressed. Getting to know how stress affects you is one of the first steps in creating a stress management plan that works for your needs.
It is important to note that long-term stress over months and years can impact your whole body, and may even increase the risk of serious diseases, including cardiovascular disease[1] and Alzheimer’s disease.[2] As such, learning to effectively manage your stress can not only improve how you feel right now, but greatly benefit your health in the long-term.
Plant-Based Zen: Herbal Help for Stress
You have likely heard about the benefits of mindfulness meditation, exercise, and other stress-relieving lifestyle strategies. However, if you are feeling anxious, it can be hard to get your mind to focus long enough to meditate, and if exhausted, you may struggle to get out of bed, let alone go for a run.
So, how can you escape the cycle of stress and exhaustion long enough to build stress-relieving habits? Enter herbal adaptogens. A class of herbs known to support physical and mental performance under stress, adaptogens can help relieve fatigue and get you feeling calmer.
Here are some adaptogenic herbs you may wish to explore:
Take a Holistic Approach
If you are staring at the list of herbs above and wondering which is best for you, don’t worry. Matching the right remedy to a particular person, even when that person is you, is a skill. In fact, Naturopaths, herbalists and other natural healthcare Practitioners spend many years perfecting the art, seeking first to understand how stress is impacting you as an individual. As part of a holistic assessment, a Practitioner will ask about your symptoms and health history and may utilise testing tools, such as the Depression Anxiety Stress Scales (DASS) questionnaire, or stress hormone testing. Using this information, they can tailor a plan for you which may incorporate herbal remedies, nutritional strategies, and diet and lifestyle changes
Relaxation is Just Around the Corner
Managing stress is no easy feat, but with the right stress management plan, you can feel lighter, brighter, more energised and inspired to live your life in a way that brings you joy, balance and greater resilience against stress.
[1] Lagraauw HM, Kuiper J, Bot I. Acute and chronic psychological stress as risk factors for cardiovascular disease: Insights gained from epidemiological, clinical and experimental studies. Brain Behav Immun. 2015 Nov;50:18-30. doi: 10.1016/j.bbi.2015.08.007.
[2] Machado A, Herrera AJ, de Pablos RM, Espinosa-Oliva AM, Sarmiento M, Ayala A et al. Chronic stress as a risk factor for Alzheimer’s disease. Rev Neurosci. 2014;25(6):785-804. doi: 10.1515/revneuro-2014-0035.
]]>Chronic sneezing? Itchy, watery eyes? Is your nose running like a tap? Before you reach for your antihistamines to help (temporarily) reduce your hay fever symptoms, let me ask you – do you know there are effective, natural strategies that can provide you lasting relief? Always On Guard As we go about our daily lives,
]]>Chronic sneezing? Itchy, watery eyes? Is your nose running like a tap? Before you reach for your antihistamines to help (temporarily) reduce your hay fever symptoms, let me ask you – do you know there are effective, natural strategies that can provide you lasting relief?
Always On Guard
As we go about our daily lives, we are exposed to an abundance of foreign substances, and it is our immune system’s job to detect which of these are harmful and mount an appropriate immune response. When you experience hay fever symptoms however, your immune system has mounted an inappropriate response to a harmless substance (e.g. pollen) and has become hyper-reactive. This causes specialised immune cells, known as mast cells, to migrate to your nose and throat, where they release histamine.[1] These chemical triggers an explosion of inflammation, which forces foreign particles out of your body. It is the swelling and irritation that inflammation causes which leads to the miserable symptoms of hay fever.
Antihistamines – Paper Over the Cracks
By blocking the effects of histamine, antihistamines reduce or suppress hay fever symptoms; however, they do not address the underlying hyper-reactive immune response that causes histamine release in the first place. This is why you only experience temporary relief of your symptoms, which return once you stop taking the medication. Alternatively, an approach that builds immune tolerance, which is the ability of the immune system to resist reacting to harmless substances, can treat the underlying cause of hay fever.
Fix the Wall
There are two key ways to help improve immune tolerance. The first is to boost your body’s production of specific immune cells known as T regulatory (Treg) cells. Put simply, the more Treg cells you have, the more balanced your immune system is, and the less likely you are to react to harmless substances.
The second way is to support the health of your gut and its microbiota (the 38 trillion microorganisms that live in your intestines), as there is a strong connection between the microbiome and immune reactivity.[2] If there is an imbalance of good and bad microorganisms in your gut, your immune system can become hyper-reactive and as a result less tolerant to harmless substances. A healthy microbiome also requires a healthy gut lining (and vice versa!). If the lining of the gut is inflamed or damaged, perhaps due to a poor diet or digestive illness, this can also disrupt your microbiome, increasing immune reactivity and allergic symptoms.
Case Study: Rebuilding Tolerance to Manage Allergy
The Allergy and Reactivity Reduction Program, which can be provided by Kevin Tresize ND Natural Healthcare Practitioner, addresses both immune reactivity and gut health. This program uses herbs and nutrients, specific dietary changes, and lifestyle recommendations to rebalance your microbiome, promote the health of the gut lining, and build immune tolerance – lowering your likelihood of experiencing hay fever.
Let’s look at a specific case as an example.
Kate, a 25-year-old female who suffered from hay fever, experienced significant benefit from following the Allergy and Reactivity Reduction Program. She suffered from sneezing, watery eyes and an itchy throat when she was exposed to pollens. She also experienced daily headaches triggered by perfume and strong smells.
As part of the program, Kate was given the following:
After 10 weeks following the program, Kate had experienced a significant reduction in her sneezing, watery eyes and headaches, with the added bonus of feeling less anxious (see Figure 1 below).
Figure 1: Kate’s symptoms, rated out of 10, decreased significantly over 14 weeks of following the Allergy and Reactivity Reduction Program with her Practitioner.
A Holistic Approach for Long-Term Gain
The symptoms of hay fever can not only be frustrating but also debilitating. Whilst antihistamines may provide a quick fix, increasing your immune tolerance is the key to resolving your symptoms in the long term. By improving gut and immune function, the Allergy and Reactivity Reduction Program can help address the cause of hay fever symptoms, allowing you to get the most out of life. For a tailored solution and more information about the Allergy and Reactivity Reduction Program, speak to Kevin Tresize ND today.
[1] Amin K. The role of mast cells in allergic inflammation. Respir Med. 2012 Jan;106(1):9-14. doi: 10.1016/j.rmed.2011.09.007.
[2] Miller A. The pathogenesis, clinical implications and treatment of intestinal hyperpermeability. Alt Med Rev [Internet]. 1997 [cited 2017 Jul 13]. Available at: http://static1.1.sqspcdn.com/static/f/290061/15262306/1322064750827/Intestinal_Hyperpermeability.pdf?token=0vEeWSqCFTx9k6wiH6hvN17fXc8%3D.
]]>What is Your Gut Trying to Tell You? We have all become a little snack-happy at a party, eaten too much cake, and had to undo the top button of our jeans to make room for the food baby. However, if you feel and look bloated regularly without overindulging, your gut microbiome might be trying to
]]>We have all become a little snack-happy at a party, eaten too much cake, and had to undo the top button of our jeans to make room for the food baby. However, if you feel and look bloated regularly without overindulging, your gut microbiome might be trying to tell you something!
A healthy microbiome is a flourishing and diverse ecosystem containing a wide variety of beneficial bacteria and microorganisms, with minimal potentially harmful or disease-producing bacteria. When the microbiome is balanced, you are able to create and absorb important vitamins, your immune system functions well, and you clear waste products effectively (yes, I mean poo!). However, if your gut ecosystem needs a little TLC, life and your belt buckle may be quite uncomfortable.
Bugs Out of Balance
An imbalance in your gut microbiome is known as ‘dysbiosis’, which is a reduction in both the number and/or diversity of the beneficial microorganisms within your gut, with an increase in less beneficial bacteria as a result. Dysbiosis disrupts the healthy functioning of your gut, leading to a plethora of uncomfortable symptoms, including digestive pain, bloating, nutritional deficiencies, or even a compromised immune system.[1] What causes it? Poor dietary choices, frequent antibiotic use, a lack of exercise or unmanaged stress.
Dysbiosis and bloating have also been linked with digestive disorders such as irritable bowel syndrome (IBS), and small intestinal bacterial overgrowth (SIBO). SIBO is a type of chronic infection in which bacteria that usually reside in the large bowel reproduce in large numbers and migrate to the small intestine, somewhere they should not be.[2] This can cause excessive bloating, flatulence and digestive discomfort.[3],[4] If you suffer from a digestive disorder, you could have an imbalance in your gut microbiome that needs addressing.
Meet the Methanogens
If you have dysbiosis, ‘methanogens’ may be lurking in your gut. These bacteria release methane gas as they break down fibre from your food, which can cause bloating, sluggish digestion, slow transit time (the amount of time food takes to travel from your mouth, through your gut, and out the other end), constipation, bloating, flatulence and gut discomfort. As excess methane production is connected with chronic constipation, it may be worth finding out if methanogens are making you feel stopped up.
Bad Bugs Take You For A Ride
By disrupting your internal gut microbiome, dysbiosis can create an environment where disease-causing organisms have the opportunity to flourish. We pick up little gut hitchhikers in the way of potentially harmful bacteria and stubborn yeasts in our daily activities. If our gut microbiome is fighting fit, it is able to kill off and dispose of these critters very effectively, however, if our gut microbiome is struggling, disease-causing bugs can take over.
Can you perhaps trace your gut issues back to a nasty bout of gastro or even Bali belly? Lingering symptoms can include bouts of nausea, gut pain, loose bowels, constipation (or both), brain fog and severe bloating. Even after an infection is identified and successfully treated, dysbiosis can persist, leaving you vulnerable to further infection.
There are multiple reasons why you could be chronically bloated, so how do you find out what’s going on in your gut? The best way is with a microbiome test.
Introducing the Metabiome™ Test
Based on cutting-edge science, the Metabiome™ stool test uses innovative, accurate and comprehensive testing methods to provide you with an in-depth understanding of your gut microbiome. It also measures how well your microbiome is able to function to keep you healthy, for example by helping you create vitamins and digest your food.
The test is able to identify all the microorganisms living in your gut, good and bad, showing you the types and amounts of beneficial bugs and the functions they are able to perform for you. It also measures the type and number of potentially harmful microorganisms (including methanogens) in your gut, and how they might lead to your bloating, constipation or other gut symptoms. Once you have the ‘why’, you can begin to address the cause of your issue and improve your symptoms.
If you’re curious to know how your gut measures up, the Metabiome™ test also scores your microbiome out of 100, based on 11 key signs of a healthy microbiome. The closer your score is to 100, the happier your gut microbiome is, and the greater your potential for fabulous health.
The stool sample is easily collected in the comfort of your own home, and can be mailed in the supplied reply-paid envelope. There is no awkward, tiny sample jar; all that’s needed is a swab from your toilet paper after wiping. It couldn’t be easier!
It’s Best to Test
If your skinny jeans have not seen the light of day for a while and your microbiome is yelling at you with symptoms of bloating or discomfort, dysbiosis may be the cause. The results of the Metabiome™ test can help you bring balance back to your gut microbiome and reduce those uncomfortable gut symptoms. Make an appointment with Kevin Tresize ND to access this simple test and get some answers.
[1] Cao H, Liu X, An Y, Zhou G, Liu Y, Xu M, et al. Dysbiosis contributes to chronic constipation development via regulation of serotonin transporter in the intestine. Sci Rep. 2017 Sep 4;7(1):10322. doi: 10.1038/s41598-017-10835-8.
[2] Triantafyllou K, Chang C, Pimentel M. Methanogens, methane and gastrointestinal motility. J Neurogastroenterol Motil. 2014 Jan;20(1):31-40. doi: 10.5056/jnm.2014.20.1.31.
[3]Manabe N, Wong BS, Camilleri M, Burton D, McKinzie S, Zinsmeister AR. Lower functional gastrointestinal disorders: evidence of abnormal colonic transit in a 287 patient cohort. Neurogastroenterol Motil. 2010 Mar;22(3):293-e82. doi: 10.1111/j.1365-2982.2009.01442.x.
[4] Bohm M, Siwiec RM, Wo JM. Diagnosis and management of small intestinal bacterial overgrowth. Nutr Clin Pract. 2013 Jun;28(3):289-99. doi: 10.1177/0884533613485882.
]]>Modern life is bustling with innovative technologies for a convenient living; online access to news and information, timesaving transport, fast foods, cleaning products that make your home sparkle, and cosmetics that leave us feeling ‘our best selves’. This improved way of living, however, is accompanied by
]]>Modern life is bustling with innovative technologies for a convenient living; online access to news and information, timesaving transport, fast foods, cleaning products that make your home sparkle, and cosmetics that leave us feeling ‘our best selves’. This improved way of living, however, is accompanied by increased exposure to a multitude of chemicals, pesticides and electromagnetic fields, which have the capacity to cause tissue damage and disturb our delicate hormonal balance. A build-up of these toxins can overburden the body, leading to fatigue, weight gain, digestive disturbances, and hormonal disorders. Fortunately, these effects can be offset using the superhero nutrient sulforaphane, which stimulates toxin elimination and reduces the fall-out from toxic exposure by strengthening antioxidant defences.
The War Against Toxins
The battle between antioxidants and toxins is much like a war between good and evil. Toxins create molecules known as free radicals, which cause damage to our cells: a process known as oxidative stress. Conversely, antioxidants are substances that can neutralise free radicals, thereby protecting our cells and tissues from damage.
Our body also neutralises and eliminates toxic substances via detoxification, with the liver primarily responsible for eliminating the toxins we are exposed to. Whilst the liver is an efficient organ, it can benefit greatly from detoxification support to prevent it from becoming overburdened by constant toxin exposure. This is where sulforaphane plays a key role, enhancing the body’s detoxification processes and reducing damage caused by free radical exposure.
Sulforaphane Saves the Day
Sulforaphane is an ingredient made by the body from nutrients found within cruciferous vegetables, such as broccoli, cabbage and kale. Sulforaphane increases antioxidant protection by stimulating the antioxidant defence system within the body that protects against the effects of oxidative stress.
Additionally, sulforaphane enhances detoxification activity in the body by inducing enzymes involved in metabolism of harmful toxins by the liver, promoting their elimination.[1]
The Elusive Hero
Providing your body with sulforaphane is not as simple as adding a few extra spoonfuls of broccoli to your dinner plate; you need to provide your body with the right ingredients to make it. The main ingredient is glucoraphanin, found primarily in broccoli seeds, however you also need myrosinase, found in high concentration in broccoli sprouts, to ‘activate’ it (Figure 1).
Although broccoli does contain both glucoraphanin and myrosinase, you would need to consume almost two cups of raw broccoli each day to attain enough for a beneficial amount of sulforaphane. For those who prefer cooked broccoli, the heating process destroys myrosinase, so while cooked broccoli can give you glucoraphanin, there is not enough myrosinase to convert it into sulforaphane in the body.
Additionally, vitamin C is needed to turn on myrosinase, making it a vital ingredient for sulforaphane production.[2],[3]Therefore, whilst this hero ingredient is formidable in the face of its toxin foe, its strength can remain elusive given the wrong circumstances. A carefully crafted supplement derived from seed and sprout, containing glucoraphanin, myrosinase and vitamin C, provides the building blocks for sulforaphane production, ensuring your antioxidant superhero steps out of the shadows and shines!
Sulforaphane…More Like Sulfora-gain
If you suffer from fatigue, stubborn weight gain, digestive disturbances or hormonal conditions, you may need detoxification and antioxidant support from the superhero sulforaphane. To give your body the best chance of making enough, look for a supplement derived from broccoli seed and broccoli sprout with added vitamin C.
[1] Houghton CA, Fassett RG, Coombes JS. Sulforaphane and other nutrigenomic Nrf2 activators: can the clinician's expectation be matched by the reality? Oxid Med Cell Longev. 2016;2016:7857186. doi: 10.1155/2016/7857186.
[2] Botti MG, Taylor MG, Botting NP. Studies on the mechanism of myrosinase. J Biol Chem. 1995 Sept 1;270(35):20530-35. doi:10.1074/jbc.270.35.20530.
[3] Hanschen FS, Klopsch R, Oliviero T, Schreiner M, Verkerk R, Dekker M. Optimizing isothiocyanate formation during enzymatic glucosinolate breakdown by adjusting pH value, temperature and dilution in Brassica vegetables and Arabidopsis thaliana. Sci Rep. 2017 Jan 17;7:40807. doi:10.1038/srep40807.
]]>Our Pain is Insane With 20% of Australians suffering from chronic pain, and pain being the most common reason someone will visit a healthcare Practitioner in Australia,[1] there is no question that we’re a nation in pain and inflamed! To understand how to reduce pain, we need to look at its main cause, inflammation, which
]]>With 20% of Australians suffering from chronic pain, and pain being the most common reason someone will visit a healthcare Practitioner in Australia,[1] there is no question that we’re a nation in pain and inflamed!
To understand how to reduce pain, we need to look at its main cause, inflammation, which is triggered in response to tissue injury or infection. The inflammatory process is designed to initiate healing and also to keep you resting while healing occurs. For this reason, the swelling that comes with inflammation stimulates nerves around the affected area, sending signals to your brain that something is wrong by causing you pain, and consequently restricting your movement.
It’s also important to understand that inflammation is a two-phase process. The swelling and pain described above are part of the first phase (the ‘initiation phase’). The second phase (the ‘resolution phase’) begins once the tissue damage or infection has been repaired, and involves clearing away inflammatory cells and any tissue wastes produced during the first phase. The resolution phase ultimately eliminates pain and returns the body to health.
In states of chronic pain, however, the resolution does not occur, and instead, the body becomes stuck in the initiation phase, with persistent inflammation and pain. To reduce chronic pain, then, we need to address both phases of inflammation – initiation and resolution.
Once your pain becomes persistent, it’s not uncommon to seek relief from pharmaceutical pain relievers like opioids, analgesics and non-steroidal anti-inflammatories (NSAIDs). Unfortunately, these medications simply block you from feeling pain (e.g. opioids and analgesics), or halt the inflammatory process (e.g. NSAIDs); they do not resolve your inflammation and pain.
In fact, some NSAIDs may actually stop the body from progressing to the resolution phase, because they turn down the production of certain inflammatory chemicals which are necessary for resolution.[2]
Clearly, whilst pain medications are useful for reducing symptoms, resolving the inflammatory process offers more lasting relief.
In order to manage ongoing pain, the underlying cause, inflammation, must be addressed and resolved. Natural medicines and certain dietary and lifestyle interventions enable your body to calm and resolve the inflammatory response, while also reducing the nerve irritation that causes pain. This ultimately shifts your body into that healing resolution phase, reducing your reliance on medication and putting you on the road to a pain-free life.
Here are 10 natural ways to reduce your pain:
Natural medicines:
1. Magnesium This mineral helps relieve pain by reducing inflammation, soothing tight muscles in inflamed areas, and also by reducing the firing of pain pathways in the brain. It does this by regulating nerve signalling, muscle contraction [3] and the production of brain chemicals (neurotransmitters) that influence pain perception (the way pain is recognised and interpreted by the brain).[4]
2. Specialised Pro-Resolving Mediators (SPMs) These are lipid (fat-based) compounds that flick the switch from the inflammatory initiation phase to the anti-inflammatory, healing resolution phase, while also reducing pain by altering pain perception. SPMs are normally produced by the body, however, when inflammation and pain become chronic, the capacity for the body to produce SPMs becomes compromised. In these cases, an SPM supplement may help to turn on the resolution phase.
3. Fish oil Omega-3 fatty acids from fish oil regulate the activity of inflammatory cells, minimising the severity of inflammation and pain in the initiation phase of inflammation, without preventing the resolution phase from engaging. Supplementing with fish oil is especially important if you don’t regularly consume omega-3-rich foods (e.g. wild-caught fish), as your body may be lacking in these anti-inflammatory fats.
4. Turmeric A potent anti-inflammatory herb.
5. Devil’s Claw Helping to reduce the reliance on analgesic medications (and the side effects occurring with their prolonged use), devil’s claw carries the capacity to reduce the sensation of pain in the brain,[5] whilst also reducing inflammation[6] – a powerful combination!
Natural diet and lifestyle interventions:
6. Diet The body cannot work to resolve pain if inflammation is being continually initiated by the consumption of inflammatory foods[CM6] such as sugar, refined carbohydrates, vegetable oils, trans fats and preservative-rich processed foods. Instead, swap these for a diet rich in colourful vegetables, fruits, eggs, nuts and seeds, whole grains, legumes and organic meats and seafood. This will provide your body with a bevy of anti-inflammatory and tissue healing nutrients working to put out that painful inflammatory fire.
7. Exercise Whilst chronic pain may have you thinking rest is important and exercise impossible, your body may be craving some movement. A large scientific review examining the use of exercise in chronic pain suggested that exercise “may improve pain severity and physical function, and consequent quality of life”.[7]
8. Sleep Research examining people with fibromyalgia (a condition of chronic musculoskeletal pain) found 90% of subjects experienced a sleep disorder directly correlated with their pain.[8]However, poor sleep quality or quantity then also decreases your pain threshold![9] So, to ensure you get a good night’s sleep, use herbs like the ones discussed here to manage your pain.
9. Stress Did you know that psychological stress can increase your perception of pain?[10] If you’re in pain, but also tend to feel stressed or anxious, read on for a stress management technique that may help to reduce your pain intensity.[11]
10. Meditation Whilst meditating may feel like the last thing you wish to do when in pain, evidence supports its usefulness in improving the psychological complications of living with chronic pain, such as depression[12] and stress. Developing daily mindfulness practise may, therefore, help to improve overall feelings of wellbeing, quality of life and contentedness.
The overall goal when inflamed and in pain is to assist the body in resolving inflammation. Remember, although pain-relieving medications reduce your symptoms, some may actually inhibit inflammation resolution. To reduce and resolve your inflammation, and therefore your pain, try the 10 natural tools above. By addressing inflammation naturally, you can reduce your reliance on medications, increase your quality of life, and finally resolve your pain.
[1] Pain Australia Limited. Painful facts [Internet]. Deakin ACT: Pain Australia Limited [cited 2019 June 19]. Available from: https://www.painaustralia.org.au/about-pain/painful-facts
[2] Sugimoto MA, Sousa LP, Pinho V, Perretti M, Teixeira MM. Resolution of inflammation: what controls its onset?. Front Immunol. 2016 Apr 26;7:160. doi: 10.3389/fimmu.2016.00160.
[3] Rossier P, Van Erven S, Wade DT. The effect of magnesium oral therapy on spasticity in a patient with multiple sclerosis. Eur J Neurol. 2000 Dec;7(6):741-4.
[4] Kirkland A, Sarlo G, Holton K. The role of magnesium in neurological disorders. Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730.
[5] Uchida S, Hirai K, Hatanaka J, et al. Antinociceptive effects of St John’s wort, Harpogophytum procumbens extract and grape seed proanthocyanidins extract in mice. Biol Pharm Bull. 2008;31(2):240-245. PMID: 18239280.
[6] Andersen ML. Evaluation of acute and chronic treatments with Harpogophytum procumbens on Freund’s adjuvant-induced arthritis in rats. J Ethnopharmacol. 2004;91:325-330. doi: 10.1016/j.jep.2004.01.003
[7] Uchida S, Hirai K, Hatanaka J, et al. Antinociceptive effects of St John’s wort, Harpogophytum procumbens extract and grape seed proanthocyanidins extract in mice. Biol Pharm Bull. 2008;31(2):240-245. PMID: 18239280.
[8] Andersen ML. Evaluation of acute and chronic treatments with Harpogophytum procumbens on Freund’s adjuvant-induced arthritis in rats. J Ethnopharmacol. 2004;91:325-330. doi: 10.1016/j.jep.2004.01.003
[9] Geneen LJ, Moore RA, Clarke C, Martin D, Colvin LA, Smith BH. Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. Cochrane Database Syst Rev. 2017 Apr 24;4:CD011279. doi: 10.1002/14651858.CD011279.pub3.
[10] Keskindag B, Karaaziz M. The association between pain and sleep in fibromyalgia. Saudi Med J. 2017 May;38(5):465-475. doi: 10.15537/smj.2017.5.17864.
[11] Keskindag B, Karaaziz M. The association between pain and sleep in fibromyalgia. Saudi Med J. 2017 May;38(5):465-475. doi: 10.15537/smj.2017.5.17864.
[12] Blackburn-Munro G, Blackburn-Munro RE. Chronic pain, chronic stress and depression: coincidence or consequence? J Neuroendocrinol. 2001 Dec;13(12):1009-23. Review. doi: 10.1046/j.0007-1331.2001.00727.x.
[13] Reiner K, Tibi L, Lipsitz JD. Do mindfulness-based interventions reduce pain intensity? A critical review of the literature. Pain Med. 2013 Feb;14(2):230-42. doi: 10.1111/pme.12006.
[14] Ball EF, Nur Shafina Muhammad Sharizan E, Franklin G, Rogozińska E. Does mindfulness meditation improve chronic pain? A systematic review. Curr Opin Obstet Gynecol. 2017 Dec;29(6):359-366. doi: 10.1097/GCO.0000000000000417.
]]>Fermented foods and beverages, such as sauerkraut, kimchi and kombucha, were a regular part of our ancestors’ diets for thousands of years. Originally a method of preserving produce from harvest time through the cold days of winter;[1] fermentation involves adding a bacterial or yeast starter to a food. These organisms convert starches and sugars to
]]>It All Begins In The Gut
Our interest in strategies to improve digestive health has been fuelled by an expanding body of research indicating that poor gut health negatively affects many other body systems.[2] Specifically, imbalances in the microbiome, the ecosystem of approximately 38 trillion bacteria and other organisms living in your digestive tract, have been connected not only to gut disorders but to mood, immune, inflammatory and autoimmune diseases, cancer and even cardiovascular disease.[3],[4]
Research shows that taking live beneficial bacteria, such as probiotics, can improve microbiome health, reducing the symptoms of many health conditions,[5],[6] improving general health and lowering the risk of diseases such as those mentioned above.[7] In light of this, probiotic supplements and fermented foods, both sources of potentially beneficial bacteria, have been put forward as effective options for improving microbiome health. Consequently, there is a misconception that they are interchangeable; however, there are fundamental differences between them.
The Pros of Probiotics
Probiotics are defined as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”.[8] Research has shown that specific types (strains) of probiotics, at defined doses, can help manage particular health conditions or symptoms, such as hayfever[9] or bloating.
To understand this further, let us use irritable bowel syndrome (IBS), a painful digestive disorder, as an example. Research indicates that the specific probiotic strain, Lactobacillus plantarum 299v, can relieve the bloating, intestinal pain and inflammation of medically diagnosed IBS.[10],[11] This benefit occurs when the probiotic is taken at a dose of 20 billion colony-forming units (CFU), which is a way of expressing the amount of live bacteria contained per probiotic capsule or dose of powder.
Scientists give probiotic bacteria three names we can use to identify them and connect them to their health benefits: genus (e.g. Lactobacillus), species (e.g. plantarum), and strain (e.g. 299v). To get the health benefits associated with that strain, all three names must match the probiotic used in the scientific research, as well as the dose.
Luckily, you can find information on strains and doses in a probiotic supplement just by reading the label. By choosing a probiotic from a reputable brand committed to quality, you can feel confident that you will receive:
So, if you are looking to improve a particular health condition, choose a strain-specific probiotic for best results.
Fermented Foods Vs Probiotics
Although fermented foods contain live bacteria, the microbes responsible for fermentation do not confer the same health benefits as a probiotic supplement. In fact, an expert panel of scientists concluded that fermented foods have unidentified microbial content, meaning there is no guarantee of what bacterial strains or doses will be present in them. For this reason, they are fundamentally different from probiotics.[12]
That being said, many people experience non-specific digestive health benefits from including fermented foods in their diet, which could be related to the bacteria present, however, more research is needed to confirm this. Since fermentation breaks ingredients down into simpler parts, these foods are generally easier to digest, and fermentation also increases the nutritional value of the food.[13] If you are healthy and do not require specific health benefits, fermented foods may be appropriate for you.
Be aware that, while fermenting at home can be fun, it is not a risk-free process. Exposure to oxygen, for example, can allow mould, yeast and less beneficial bacteria to grow. High-quality probiotics, on the other hand, are produced under strict hygienic conditions that minimise the risk of introducing ‘bad’ microorganisms into your gut. If your digestive system is sensitive, you may be better off taking a probiotic.
Choose What’s Right For You
Fermented foods are a tasty addition to the diet and do appear to provide some non-specific digestive benefits to relatively healthy people, on the proviso that they are prepared correctly. However, for support with specific health conditions, it is important to choose a specific probiotic strain, at the right dose, for your condition.
[1] Chambers PJ, Pretorius IS. Fermenting knowledge: the history of winemaking, science and yeast research. EMBO Rep. 2010 Dec;11(12):914-20. doi: 10.1038/embor.2010.179.
[2] Alam R, Abdolmaleky HM, Zhou JR. Microbiome, inflammation, epigenetic alterations, and mental diseases. Am J Med Genet B Neuropsychiatr Genet. 2017 Sep;174(6):651-660. doi: 10.1002/ajmg.b.32567.
[3] Alam R, Abdolmaleky HM, Zhou JR. Microbiome, inflammation, epigenetic alterations, and mental diseases. Am J Med Genet B Neuropsychiatr Genet. 2017 Sep;174(6):651-660. doi: 10.1002/ajmg.b.32567.
[4] Maranduba CM, De Castro SB, de Souza GT, Rossato C, da Guia FC, Valente MA et al. Intestinal microbiota as modulators of the immune system and neuroimmune system: impact on the host health and homeostasis. J Immunol Res. 2015;2015:931574. doi: 10.1155/2015/931574.
[5] Niedzielin K, Kordecki H, Birkenfeld B. A controlled, double-blind, randomised study on the efficacy of Lactobacillus plantarum 299v in patients with irritable bowel syndrome. Eur J Gastro Hepat 2001;13:1-5. PMID: 11711768.
[6] Costa DJ, Marteau P, Amouyal M, Poulsen LK, Hamelmann E, Czaaubiel M, et al. Efficacy and safety of the probiotic Lactobacillus paracasei LP-33 in allergic rhinitis: a double-blind, randomised, placebo-controlled trial (GA2LEN) study. Eur J Clin Nutr. 2014;1-6. doi: 10.1038/ejcn.2014.13.
[7] Kalliomäki M, Salminen S, Arvilommi H, Kero P, Koskinen P, Isolauri E. Probiotics in primary prevention of atopic disease: a randomised placebo-controlled trial. Lancet. 2001 Apr 7;357(9262):1076-9. doi: 10.1016/S0140-6736(00)04259-8.
[8] Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol. 2014 Aug;11(8):506-14. doi: 10.1038/nrgastro.2014.66.
[9] Costa DJ, Marteau P, Amouyal M, Poulsen LK, Hamelmann E, Czaaubiel M, et al. Efficacy and safety of the probiotic Lactobacillus paracasei LP-33 in allergic rhinitis: a double-blind, randomised, placebo-controlled trial (GA2LEN) study. Eur J Clin Nutr. 2014;1-6. doi: 10.1038/ejcn.2014.13.
[10] Niedzielin K, Kordecki H, Birkenfeld B. A controlled, double-blind, randomised study on the efficacy of Lactobacillus plantarum 299v in patients with irritable bowel syndrome. Eur J Gastro Hepat 2001;13:1-5. PMID: 11711768.
[11] Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World J Gastroenterol. 2012 Aug 14;18(30):4012-8. doi: 10.3748/wjg.v18.i30.4012.
[12] Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B et al. Expert consensus document. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat RevGastroenterol Hepatol. 2014 Aug;11(8):506-14.doi: 10.1038/nrgastro.2014.66.
[13] Coyle D. What Is Fermentation? The Lowdown on Fermented Foods.
]]>Whether due to an intolerance or allergy, the choice to follow a vegan diet, or the want to reduce environmental impact, the number of people choosing to go dairy-free has risen dramatically. To meet this demand, the range of non-dairy milks has never been greater. Derived from grains and legumes, each type of milk alternative
]]>Got Mylk?
When it comes to dairy-free milk options (aka ‘mylk’), there are several popular types you will see on the supermarket shelves. Below are some of the benefits of each, to help you decide on the right option for you:
The Label Reveals All
Once you have made up your mind which type of milk to use, review the ingredient panel of each brand critically to ensure you are purchasing the healthiest, most cost-effective and environmentally mindful option for you.
Things to look for include:
Sweeteners
Many non-dairy options often contain a sweetener (such rice syrup), which is additional sugar your body simply does not require. Maintain control over your sugar intake by picking an unsweetened option.
Fats
Omega-6 fatty acids found in vegetable, nut and seed oils, are a common addition to packaged foods, with non-dairy milk products no exception, containing oils such as sunflower oil. Consuming too many omega-6 fats in relation to omega-3 fats (found in fish) can lead to inflammation and damage in the body. As our diets are commonly deficient in omega-3 fats and too high in omega-6, it is best to avoid milks with added omega-6.
Locality
Nuts and grains are often grown overseas, creating a large amount of ‘food miles’ (and hence carbon emissions) on their way to your nearest store. As dairy milk is often locally sourced, look for an alternative made from Australian-grown ingredients to ensure that going dairy-free does not increase your environmental impact.
If a milk does come with some or all of the above issues, I would recommend avoiding it.
If you can find an organic, unsweetened milk that contains 3 or 4 ingredients (e.g. water, almonds, oil and sea salt), then you’ve likely found a good option.
Dairy Free = Delicious
By now you’ve selected your non-dairy milk and checked the ingredient labels to purchase a healthy option. To start enjoying the taste and benefits, here is my favourite smoothie recipe that also includes a dairy-free protein powder, pea protein. Protein powder is a fantastic addition to a smoothie, as it gives you a slow-release energy source and balances your blood sugar levels, which together provide you with steady energy levels.
Dreamy Dairy-Free Banana Smoothie
Serves 1
Ingredients:
1 frozen banana
½ tsp cinnamon
1 tsp honey
1 serve pea protein powder
1 cup dairy-free milk
Ice (optional)
Method:
Place all ingredients into a blender
Blend together until combined
Pour into glass, top with extra cinnamon if desired
Enjoy!
To Dairy or Not To Dairy?
Whilst avoiding dairy has never been easier or tastier, some may be avoiding it due to an underlying issue within their body, such as poor digestive health, intolerance or allergy. If you suffer from bloating, cramping, diarrhea, or even skin issues that you think may be related to dairy, it may be worth seeing a Practitioner to determine why you’re reacting to it.
]]>Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are essential nutrients shown to reduce inflammation,[1] support cardiovascular health,[2] promote brain function [3], and support foetal development during pregnancy.[4] Our bodies are unable to produce omega-3 fatty acids, so we must consume them in our diet or through supplementation. Unfortunately, 80% of adults do
]]>“I Heard Fish Oil is Useless!”
With recent headlines, “Fish Oil Supplements for a Healthy Heart ‘Nonsense’” and “This Incredibly Popular Supplement is Pretty Much Useless”, it’s no wonder many people are questioning the effectiveness of fish oil. However, it is important to remember that the media loves a sensationalist headline, but more importantly, may not accurately reflect what the science says.
So, let us look at the research with a critical eye. The above headlines are based on a scientific review of 79 clinical trials[7] investigating whether fish oil is helpful for preventing heart disease, stroke and related deaths. In a review like this, researchers collate the results of relevant research and use them to conclude whether a drug, supplement or other intervention is effective. Unfortunately, any flaws in the individual studies included in the review can muddy its conclusion, which is what occurred in this case.
Specifically, two major flaws make it difficult to draw any definite conclusions about the ‘real-life’ therapeutic value of fish oil supplements for cardiovascular health from this review:
1. Dosage: Previous studies of fish oil have demonstrated that its benefits are dependent on taking an appropriate therapeutic dose (1000 mg/d of EPA and 500 mg/d DHA for cardiovascular health); however, both low and high doses of fish oil were included in this review. This means that some of the papers did not find a benefit for fish oil, not because fish oil is ineffective, but because a high enough dose to achieve a benefit was not used.
2. Quality: Fish oil that is oxidised (rancid) or contaminated with heavy metals or other toxicants will not have the same therapeutic effects as a pure, high-quality fish oil supplement. This means the poor quality fish oil used in some of the included studies also skewed the results of the review.
“But Aren’t Most Fish Oils Rancid?”
A New Zealand study[8] made headlines in 2015 by indicating that many common fish oil brands contained alarming levels of oxidation. Again, it is important to look critically at the science for any flaws that might affect the study’s accuracy, which is exactly what the Global Organisation for EPA and DHA did. They found that the way the fish oil samples were handled in this study is what caused oxidation of the samples, giving false positive results. On re-testing using proper handling techniques, high levels of oxidation were not found in most of the samples.[9]
“Do Fishy Burps Mean My Fish Oil is Off?”
Although some people believe you can assess the quality of a fish oil supplement based on whether it causes fishy-tasting burps, a ‘repeating’ fishy taste is unrelated to quality. Rather, it is caused by inadequate mixing of the fish oil in the stomach or issues with reflux or digestive health. If you struggle with fishy burps, look for an enteric-coated fish oil supplement, which does not break down in the stomach and therefore does not cause fishy burps.
The Right Fish Oil
While inaccurate reporting and flawed science in the case of the two studies discussed above has created confusion about fish oil’s effectiveness, the truth about fish oil remains the same: To get the benefits of fish oil, you must choose a high potency (dose) fish oil supplement from a trusted brand that is committed to quality.
To get the benefits of fish oil, you must choose a high potency (dose) fish oil supplement from a trusted brand that is committed to quality.
There are two ways to do this. One option is to investigate brands yourself by reading their resource material or phoning them and asking what they do to ensure quality. The other, simpler option is to see a qualified natural healthcare Practitioner, who can prescribe a high quality, pure fish oil supplement at the appropriate dose for your needs. To access an effective fish oil supplement, contact Naturopath Kevin Tresize ND.
[1] Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355-74. doi: 10.3390/nu2030355.
[2] Erkkila AT, Matthan N, Herrington D, Lichtenstein AH. Higher plasma docosahexaenoic acid is associated with reduced progression of coronary atherosclerosis in women with CAD. J Lipid Res. 2006;47(12):2814-2819.
[3] Yurko-Mauro K, Alexander D, Van Elswyk M. Docosahexaenoic acid and adult memory: a systematic review and meta-analysis. PLoS One. 2015;10(3):1-18. doi: 10.1371/journal.pone.0120391.
[4] Kawakita E, Hashimoto M, Shido O. Docosahexaenoic acid promotes neurogenesis in vitro and in vivo. Neuroscience. 2006;139(3):991-7. doi: 10.1016/j.neuroscience.2006.01.021.
[5] Meyer B. Australians are not meeting the recommended intakes for omega-3 long chain polyunsaturated fatty acids: results of an analysis from the 2011–2012 national nutrition and physical activity survey. Nutrients. 2016 Mar;8(3):111. doi: 10.3390/nu8030111.
[6] Meyer B. Australians are not meeting the recommended intakes for omega-3 long chain polyunsaturated fatty acids: results of an analysis from the 2011–2012 national nutrition and physical activity survey. Nutrients. 2016 Mar;8(3):111. doi: 10.3390/nu8030111.
[7] Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev.2018(11). doi: 10.1002/14651858.CD003177.pub3.
[8] Albert B, Derraik J, Smith D, et al. Fish oil supplements in New Zealand are highly oxidised and do not meet label content of n-3 PUFA. Sci Rep. 2015 Jan;5:7928. doi:10.1038/srep07928.
[9] Bannenberg G, Mallon C, Edwards H, et al. Omega-3 long-chain polyunsaturated fatty acid content and oxidation state of fish oil supplements in New Zealand. 2017 May;7:1488. doi: 10.1038/s41598-017-01470-4.
]]>Chances are you or someone you know suffers from IBS, which affects one in ten Australians.[1] Symptoms range in severity from mild to debilitating and include digestive discomfort, excessive flatulence (gas), bloating, constipation or diarrhoea, or alternation between the two. These symptoms can be associated with three underlying factors: gut inflammation, an imbalance in the
]]>Chances are you or someone you know suffers from IBS, which affects one in ten Australians.[1] Symptoms range in severity from mild to debilitating and include digestive discomfort, excessive flatulence (gas), bloating, constipation or diarrhoea, or alternation between the two. These symptoms can be associated with three underlying factors: gut inflammation, an imbalance in the number of ‘good’ and ‘bad’ gut bacteria and stress.
Understanding the Role of Gut Inflammation
You may be familiar with other forms of inflammation, such as the heat, swelling and pain of a sprained ankle. Regardless of where in the body it occurs, the role of inflammation is to alert the immune system to the presence of damage or infection, allowing healing to begin. This is the same whether the inflammation occurs in a sprained ankle, or in your gut. When inflammation in the gut is severe (e.g. a bad bout of food poisoning), or perpetual (e.g. regularly consuming gluten when you’re intolerant to it), inflammation can become chronic and damage the cells lining the gut. This may inhibit nutrient absorption and disturb the balance of gut bacteria.
Good Bugs Vs Bad Bugs
A healthy gut is teeming with beneficial bacteria which ferment dietary fibre and produce compounds that feed our gut cells and support overall health. However, when chronic inflammation damages intestinal cells, beneficial bacterial species are lost, creating an environment where ‘bad’ bacteria can flourish. Having less ‘good’ bacteria and more ‘bad’ bacteria represents a dysfunctional imbalance that causes excessive bloating and gas due to the over-fermentation of fibre. In other words, when the balance swings in favour of ‘bad’ bacteria, symptoms arise.
Let’s Talk About Stress, Baby
Stress exacerbates gut symptoms. Why? Because of the two-way, biochemical connection between the central nervous system and the gut, known as the brain-gut axis, which is responsible for the ‘butterflies’ and nervous bowel associated with stress.
One way stress aggravates IBS is by boosting pain sensitivity. The enteric nervous system (the gut’s dedicated nervous system) normally perceives and transmits pain signals from, for example, gut inflammation, or pressure from excessive gas, and these signals are amplified by stress. Research indicates that people with a heightened stress response are more likely to experience IBS,[2] indicating that your response to stress can affect your symptoms.
Research indicates that people with a heightened stress response are more likely to experience IBS,[2] indicating that your response to stress can affect your symptoms.
Time to Take Action
Now we know what drives IBS symptoms, here are my top strategies for tackling this condition.
Tip #1: Start with a strain-specific probiotic
Research indicates that specific probiotic strains can rapidly reduce and manage IBS symptoms. One strain, Lactobacillus plantarum 299v, has been shown to provide relief in under two weeks,[3] specifically:
Beyond this, Lactobacillus plantarum 299v has been shown to reduce gut inflammation[5] and ‘bad’ bacteria,[6] addressing two drivers of IBS. These effects are specific to the 299v strain at a dose of 20 billion bacterial units, the dose and strain used in clinical trials.
Tip #2: Familiarise yourself with a low FODMAP diet
Certain types of dietary fibre may stimulate excessive fermentation by gut bacteria, aggravating symptoms; this includes FODMAPs. FODMAP stands for fermentable oligosaccharides (such as fructans found in wheat, garlic and onions), disaccharides (such as lactose found in milk), monosaccharides (such as fructose found in fruit juice) and polyols (such as sorbitol found in prunes), which are all types of fibre that gut bacteria ferment naturally. These fibres normally feed beneficial bacteria, supporting a healthy intestinal environment and bulking up the stool.
However, in IBS, FODMAP-containing foods are over-fermented by ‘bad’ gut bacteria, resulting in excessive gas production and pain. Limiting high FODMAP foods can help identify your food triggers; however, restricting any food group should always be a short-term strategy. A high intake of diverse fibre types is critical for health, and therefore FODMAP elimination should always be professionally supervised by a healthcare Practitioner.
Tip #3: Beat stress before it beats you
How do you beat stress? First, identify the sources of stress in your life and then seek solutions to help minimise stress and improve your resilience. If you are feeling tense, take a moment to acknowledge that, and see if you can visualise a knotted ball gently unravelling within your gut. Techniques such as this example can help to break the cycle of stress that aggravates IBS symptoms.
Beyond this, natural medicine offers a range of effective solutions to build resilience. These include supporting sleep, enhancing nutritional status, and soothing the nervous system with herbal medicines and mindfulness.
Take Control of Your IBS
If you or someone you know suffers from IBS, being equipped with the right knowledge and tools can significantly improve your IBS symptoms, helping you step into better health.
[1] Ng KS, Nassar N, Hamd K, Nagarajah A, Gladman MA. Prevalence of functional bowel disorders and faecal incontinence: an Australian primary care survey. Colorectal Dis. 2015 Feb;17(2):150-9. doi: 10.1111/codi.12808.
[2] Mykletun A, Jacka F, Williams L, Pasco J, Henry M, Nicholson GC, et al. Prevalence of mood and anxiety disorder in self reported irritable bowel syndrome (IBS). An epidemiological population based study of women. BMC Gastroenterol. 2010 Aug 5;10:88. doi: 10.1186/1471-230X-10-88.
[3] Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World J Gastroenterol. 2012 Aug 14;18(30):4012-8. doi: 10.3748/wjg.v18.i30.4012.
[4] Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World J Gastroenterol. 2012 Aug 14;18(30):4012-8. doi: 10.3748/wjg.v18.i30.4012.
[5] Seddik HA, Bendali F, Gancel F, Fliss I, Spano G, Drider D. Lactobacillus plantarum and its probiotic and food potentialities. Probiotics Antimicrob Proteins. 2017 Jun;9(2):111-122. doi: 10.1007/s12602-017-9264-z.
[6] Kujawa-Szewieczek A, Adamczak M, Kwiecień K, Dudzicz S, Gazda M, Więcek A. The effect of Lactobacillus plantarum 299v on the incidence of Clostridium difficile infection in high risk patients treated with antibiotics. Nutrients. 2015;7(12):10179-88. doi:10.3390/nu7125526.
]]>Has that weekly “cheeky glass of wine” slowly crept its way into your daily routine? If you answered yes, perhaps it’s time to break the cycle and say ‘hasta la vista’ to the booze…at least for the month of July. The Benefits of Banishing the Booze Taking a month-long break from alcohol brings with it
]]>Has that weekly “cheeky glass of wine” slowly crept its way into your daily routine? If you answered yes, perhaps it’s time to break the cycle and say ‘hasta la vista’ to the booze…at least for the month of July.
The Benefits of Banishing the Booze
Taking a month-long break from alcohol brings with it a multitude of health benefits including:
Give Yo’ Liver a Break
Another benefit of banishing booze is the reprieve it gives your liver. The liver is responsible for detoxifying and eliminating toxins we are all exposed to, including alcohol. Regular intake can burden the liver’s detoxification pathways, which in turn causes inflammation that damages cells, reducing liver function and, in extreme cases can lead to liver disease.[6]
It’s not all bad news, though. The liver is a resilient organ that can benefit greatly from regular detoxification and some extra TLC from antioxidants. As the process of detoxification can create damaging substances before they are eliminated, antioxidants help to protect the body by neutralising these harmful substances. Additionally, antioxidants have potent anti-inflammatory effects, helping to reduce damage caused by harmful substances such as alcohol.
As the process of detoxification can create damaging substances before they are eliminated, antioxidants help to protect the body by neutralising these harmful substances. Additionally, antioxidants have potent anti-inflammatory effects, helping to reduce damage caused by harmful substances such as alcohol.
You Don’t Need to Wait Until Spring to Spring-Clean Your Body
So why not be part of the Dry July movement and, for added benefits, combine it with a detoxification program that incorporates antioxidants. Supporting detoxification and improving the efficiency of toxin elimination can help ‘spring-clean’ your body and kick start your health.
Herbs, nutrients and lifestyle adjustments that can optimise detoxification during your break-up with alcohol include:
Sober Up and Shape Up
If you feel yourself stuck in a boozy rut, ditch the drink for the month of July and create positive changes to your health and wellness. Adjustments to your drinking habits have been shown to have widespread benefits including improved sleep and energy, mental clarity, and aesthetic benefits such as weight loss and improved skin tone.
[1] Drinkwise Australia. Facts about drinking that will keep you up at night [Internet]. South Melbourne VIC: Drinkwise Australia; 2019 [cited 2019 Jun 4]. Available from: https://drinkwise.org.au/drinking-and-you/facts-about-drinking-that-will-keep-you-up-at-night/#.
[2] Drinkwise Australia. Facts about drinking that will keep you up at night [Internet]. South Melbourne VIC: Drinkwise Australia; 2019 [cited 2019 Jun 4]. Available from: https://drinkwise.org.au/drinking-and-you/facts-about-drinking-that-will-keep-you-up-at-night/#.
[3] Drinkwise Australia. Alcohol and your brain [Internet]. South Melbourne VIC: Drinkwise Australia; 2019 [cited 2019 Jun 4]. Available from: https://drinkwise.org.au/drinking-and-you/alcohol-and-your-brain/#.
[4] Drinkwise Australia. Is alcohol affecting your looks? [Internet]. South Melbourne VIC: Drinkwise Australia; 2019 [cited 2019 Jun 4]. Available from: https://drinkwise.org.au/drinking-and-you/is-alcohol-affecting-your-looks/#.
[5] Drinkwise Australia. Is alcohol affecting your looks? [Internet]. South Melbourne VIC: Drinkwise Australia; 2019 [cited 2019 Jun 4]. Available from: https://drinkwise.org.au/drinking-and-you/is-alcohol-affecting-your-looks/#.
[6] Duggan AE, Duggan JM. Alcoholic liver disease – assessment and management. Aust Fam Physician. 2011 Aug;40(8):590-3.
]]>Inflammation is the body’s initial response to cell damage and is designed to protect it from infection or further injury. Like day and night, the inflammatory process is a cycle defined by two halves – initiation and resolution. The initiation phase begins with a local dispatch of immune cells at the site of damage, which
]]>Inflammation is the body’s initial response to cell damage and is designed to protect it from infection or further injury. Like day and night, the inflammatory process is a cycle defined by two halves – initiation and resolution.
The initiation phase begins with a local dispatch of immune cells at the site of damage, which sounds the alarm, igniting inflammation within the surrounding tissue. Once the threat of infection or damage is neutralised, the resolution response is activated, calming the initial phase of inflammation and facilitating cellular repair and recovery.
Unresolved Issues
The transition between initiation and resolution is required to complete the cycle of inflammation and to promote healing. However, for some people, this transition fails to occur, leading to a chronic, sustained inflammatory response. This keeps the body in the initiation phase where it cannot resolve inflammation; like a loud alarm system with a broken ‘deactivate’ button. The result? A state of unremitting inflammation that keeps the body in a cycle of tissue damage, preventing recovery.
However, for some people, this transition fails to occur, leading to a chronic, sustained inflammatory response. This keeps the body in the initiation phase where it cannot resolve inflammation; like a loud alarm system with a broken ‘deactivate’ button.
A Remedy for Resolution
If you or someone you know suffers from an inflammatory condition (such as arthritis), you will no doubt be aware of the frustration that comes from persistent symptoms, despite your efforts to find a solution. You may be doing all the right things, taking the right medications, taking steps to improve your diet, exercise and sleep, while proactively managing your stress. However, if the resolution of inflammation is impaired, you will continue to experience symptoms, as the inflammatory response cannot be ‘deactivated’. It’s no wonder that cutting-edge research in the field of inflammation resolution is turning heads, particularly in regards to a group of compounds called specialised pro-resolving mediators (SPMs).
Send in The SPMs
As their name suggests, SPMs trigger or ‘deactivate’ the resolution phase of inflammation in the body,[1] which are produced from omega-3 fatty acids, (EPA) and docosahexaenoic acid (DHA).[2] Like a half-time speech that inspires a triumphant victory, SPMs motivate the immune system to promote resolution. In the initiation phase, white blood cells are known as macrophages actively destroy problem microbes and clear the excess of immune cells released during inflammation. However, in the resolution phase, SPMs reprogram these macrophages, switching their game plan from offence to defence to help regenerate and repair damaged tissue.[3] This results in resolution, relief and recovery.
So why, if the body can produce SPMs, does inflammation remain unresolved? Research tells us that the body’s ability to produce SPMs is lower in conditions involving chronic inflammation,[4] meaning that in highly inflamed individuals, the ability to resolve inflammation is likely to be impaired. Some pharmacological anti-inflammatories (even some used to treat inflammation) may also prevent SPM activity,[5] as they inhibit inflammation preventing the body’s ability to activate the resolution phase. This is why supplements providing SPMs are an exciting development for chronic inflammation sufferers; as restoring SPM levels goes beyond the effects of conventional treatments to actively promote resolution and full circle recovery.
This is why supplements providing SPMs are an exciting development for chronic inflammation sufferers; as restoring SPM levels goes beyond the effects of conventional treatments to actively promote resolution and full circle recovery
Viva la Resolution!
Heralding a new era of healing, SPMs offer a beacon of hope for those suffering from chronic inflammation, offering a new solution for achieving resolution! If you are ready to experience the resolving effects of SPMs, contact Practitioner Kevin Tresize ND.
[1] Serhan CN, Hong S, Gronert K, Colgan SP, Devchand PR, Mirick G et al. Resolvins: a family of bioactive products of omega-3 fatty acid transformation circuits initiated by aspirin treatment that counter proinflammation signals. J Exp Med. 2002 Oct 21;196(8):1025-37.
[2] Hirahashi J. Omega-3 polyunsaturated fatty acids for the treatment of IgA nephropathy. J Clin Med. 2017 Jul;6(7):70. doi: 10.3390/jcm6070070.
[3] Spite M, Clària J, Serhan CN. Resolvins, specialized proresolving lipid mediators, and their potential roles in metabolic diseases. Cell Metab. 2014 Jan 7;19(1):21-36. doi: 10.1016/j.cmet.2013.10.006.
[4] Barden AE, Mas E, Croft KD, Phillips M, Mori TA. Specialized proresolving lipid mediators in humans with the metabolic syndrome after n-3 fatty acids and aspirin. Am J Clin Nutr. 2015 Dec;102(6):1357-64. doi: 10.3945/ajcn.115.116384.
[5] Chiang N, Serhan CN. Structural elucidation and physiologic functions of specialized pro-resolving mediators and their receptors. Mol Aspects Med. 2017 Dec; 58:114-129. doi: 10.1016/j.mam.2017.03.005.
]]>The Purpose of Poo As you read this, your body is working hard to: Clear waste produced during its normal, healthy activities Remove compounds (e.g. hormones) from circulation that have completed their tasks. Neutralise toxins that can harm your body, and Fight off pathogens (infectious organisms) that could otherwise make you sick Once it’s completed these
]]>The Purpose of Poo
As you read this, your body is working hard to:
Once it’s completed these tasks, the next step is to eliminate these unwanted substances. It does this by packaging them up and sending them to your intestines to be eliminated in your poo!
So, How Often Should You Poo?
As your digestive tract is one of the main avenues for removing waste from your body, it’s ideal to pass at least one well-formed stool daily; this ensures the efficient clearance of toxins from your body. Anything less than this, and you might be experiencing constipation.
But why does this occur? What impact is it having within your gut? And most importantly, what can you do to address the underlying causes?
Read on to learn what to do when you don’t poo.
Constipation Characterised
The medical definition of chronic constipation (CC) involves experiencing the below symptoms for at least a three-month period:
However, under this definition, straining to pass a hard stool each day, or only going several times a week, can be seen as ‘normal’, leading people to believe their symptoms are benign or harmless.
Unfortunately, this may not be the case. CC increases the risk of complications such as haemorrhoids, anal fissures, faecal impaction and faecal incontinence.
As your digestive tract is one of the main avenues for removing waste from your body, it’s ideal to pass at least one well-formed stool daily
Let’s Leave the Laxatives
For some, it may seem logical to simply take a laxative to move things along. Yes, laxatives can certainly help, however, whether they’re softening the stool or speeding up gut motility (the muscular contractions of your intestines that move the stool through the colon), they’re not addressing the underlying dysfunction that triggers constipation. Additionally, regular laxative use carries the risk of the bowel developing a dependence on them to pass a stool.
Addressing the true cause of constipation requires us to examine the health of the gut, with a special spotlight on the microbiome.
The Microbiome-Constipation Connection
Your intestinal microbiome is a living colony of 38 trillion beneficial bacteria, yeasts and fungi that work synergistically to keep your gut, immune system and entire body healthy. When it comes to bowel regularity, your microbiome plays two hugely important roles:
1.Converts the fibre from your food into short chain fatty acids (SCFAs). SCFAs regulate your gut motility as well as provide fuel for your gut cells, keeping your digestive system healthy. Insufficient fibre intake, or not having enough good gut bacteria, can cause low levels of SCFAs, decreasing gut motility and leading to constipation. In fact, research has shown that constipated patients have lower levels of SCFAs compared to those with diarrhoea.[2]
2.Prevents pathogenic (bad) organisms from overgrowing in the gut.[3] These unwanted organisms can trigger microbiome-disrupting inflammation, and also produce gasses such as methane, which slow gut motility. Together, these negative effects can produce constipation.[4]
In order to remedy your microbiome issues and eliminate your constipation, there are two key ingredients you can call on.
Prebiotics Promote the Poo
The first ingredient to look for when restoring the microbiome to treat constipation is partially hydrolysed guar gum (PHGG). PHGG is a prebiotic, which is a group of fibres that provide your beneficial bacteria with the food to make SCFAs. Research shows 5 g/d of PHGG to provide particular benefit to those with constipation, demonstrating the capacity to soften the stool, increase the weekly number of bowel motions, and decrease abdominal pain, straining with bowel motions, and laxative use.[5]
Research shows 5 g/d of PHGG to provide particular benefit to those with constipation, demonstrating the capacity to soften the stool, increase the weekly number of bowel motions, and decrease abdominal pain, straining with bowel motions, and laxative use.[5]
The Strain that Stops the Strain
The second ingredient is the probiotic strain Lactobacillus plantarum 299v. Probiotics are live, beneficial microbes that support the health of your gut and intestinal microbiome.
A primary action of probiotics, including 299v, is to help the beneficial organisms within your microbiome to grow and flourish. This creates more good bacteria that then produce more SCFAs, which we now know is very useful for combatting constipation! Beyond this, 299v can also produce antimicrobial substances that prevent pathogenic microbes from surviving within the gut,[6] reduce inflammation within your digestive tract,[7] and prevent pathogenic organisms from attaching to your gut lining.[8]
Together, these actions result in increased stool softness, gut motility,[9] and the feeling of complete evacuation,[10] whilst also reducing symptoms such as abdominal pain.[11]
Get Things Moving
If you’re moving your bowels less than once a day, passing hard stools, straining, or experiencing a sense of incomplete evacuation, your microbiome may need support. Taking PHGG and 299v to ensure good gut motility and promote SCFA production may be just what you need to get things moving. Talk to a Natural Healthcare Practitioner about accessing this constipation-combatting duo today!
[1] Black CJ, Ford AC. Chronic idiopathic constipation in adults: epidemiology, pathophysiology, diagnosis and clinical management. Med J Aust. 2018 Jul 16;209(2):86-91. PMID: 29996755.
[2] Ringel-Kulka T, Choi CH, Temas D, Kim A, Maier DM, Scott K, et al. Altered colonic bacterial fermentation as a potential pathophysiological factor in irritable bowel syndrome. Am J Gastroenterol. 2015;110(9):1339-46. doi: 10.1038/ajg.2015.220.
[3] Karlsson C, Ahrné S, Molin G, Berggren A, Palmquist I, Fredrikson GN, et al. Probiotic therapy to men with incipient arteriosclerosis initiates increased bacterial diversity in colon: a randomised controlled trial. Atherosclerosis. 2010 Jan;208(1):228-33. PMID: 19608185.
[4] Ringel-Kulka T, Choi CH, Temas D, Kim A, Maier DM, Scott K, et al. Altered colonic bacterial fermentation as a potential pathophysiological factor in irritable bowel syndrome. Am J Gastroenterol. 2015;110(9):1339-46. doi: 10.1038/ajg.2015.220.
[5] Polymeros D, Beintaris I, Gaglia A, Karamanolis G, Papanikolaou IS, Dimitriadis G, et al. Partially hydrolysed guar gum accelerates colonic transit time and improves symptoms in adults with chronic constipation. Dig Dis Sci. 2014 Sep;59(9):2207-14. doi: 10.1007/s10620-014-3135-1.
[6] Seddik HA, Bendali F, Gancel F, Fliss I, Spano G, Drider D. Lactobacillus plantarum and its probiotic and food potentialities. Probiotics Antimicrob Proteins. 2017 Jun;9(2):111-122. doi: 10.1007/s12602-017-9264-z.
[7] Kujawa-Szewieczek A, Adamczak M, Kwiecień K, Dudzicz S, Gazda M, Więcek A. The effect of Lactobacillus plantarum 299v on the incidence of Clostridium difficile infection in high risk patients treated with antibiotics. Nutrients. 2015;7(12):10179-88. doi:10.3390/nu7125526.
[8] Seddik HA, Bendali F, Gancel F, Fliss I, Spano G, Drider D. Lactobacillus plantarum and its probiotic and food potentialities. Probiotics Antimicrob Proteins. 2017 Jun;9(2):111-122. doi: 10.1007/s12602-017-9264-z.
[9] Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World J Gastroenterol. 2012 Aug 14;18(30):4012-8. doi: 10.3748/wjg.v18.i30.4012.
[10] Johansson ML, Nobaek S, Berggren A, Nyman M, Björck I, Ahrné S, et al. Survival of Lactobacillus plantarum DSM 9843 (299v), and effect on the short-chain fatty acid content of faeces after ingestion of a rose-hip drink with fermented oats. Int J Food Microbiol. 1998 June 30;42(1-2):29-38. PMID: 9706795.
[11] Ducrotté P, Sawant P, Jayanthi V. Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome. World J Gastroenterol. 2012 Aug 14;18(30):4012-8. doi: 10.3748/wjg.v18.i30.4012.
]]>
Fact 1: Antibiotic overuse is a serious problem. When you’re faced with an infection that your immune system is struggling to overcome, antibiotics can be lifesavers. However, we do have a tendency to overuse these medications. According to an Australian survey, in 2014, around 38% of hospital patients received antibiotic therapy and 23% of these
]]>Fact 1: Antibiotic overuse is a serious problem.
When you’re faced with an infection that your immune system is struggling to overcome, antibiotics can be lifesavers. However, we do have a tendency to overuse these medications. According to an Australian survey, in 2014, around 38% of hospital patients received antibiotic therapy and 23% of these prescriptions were considered inappropriate.[1] In a 2014 poll of Australian workers, 65% believed that taking antibiotics would help them recover from viral infections like a cold or flu more quickly – even though antibiotics have no effect on viruses at all. One in five expect antibiotics for viral infections and 60% of general Practitioners (GPs) were prescribing antibiotics to meet patient demands or expectations.[2]
Of course, it’s sometimes necessary to take antibiotics, whether as a one-off, or on a long-term or recurrent basis. If you do need to take them, it’s important to understand how antibiotics affect your body, and how to minimise the side effects associated with them.
Fact 2: Antibiotics disrupt your microbiome.
Scientific research has shown that a single course of antibiotics can cause changes to your microbiome that can last for at least four years.[3] This is because antibiotics don’t just target bacteria that cause infections – they can also damage your native commensals (the good bacteria in your gut), negatively affecting your microbiome. It’s your commensals’ job to make it difficult for pathogens (harmful microbes such as bacteria and yeasts) to grow in your gut; a reduction in commensals can, therefore, allow pathogens to overgrow, causing an imbalance between your good and bad microbes. Known as ‘dysbiosis’, this imbalance may increase your risk of infection and uncomfortable gut symptoms.
Scientific research has shown that a single course of antibiotics can cause changes to your microbiome that can last for at least four years. [3]
Fact 3: Antibiotics may cause both short-term and long-term side effects.
Ten percent of the population experiences side effects when they take antibiotics,[4] including digestive discomfort and pain, candidiasis or thrush, antibiotic-associated diarrhoea (AAD), or even Clostridium difficile infection (CDI), which causes debilitating gut symptoms and is very hard to eradicate.[5] If you only have to take antibiotics once in a while, this may not seem like such a big deal. However, repeated prescriptions can cause recurrent disruption to your commensals, meaning the above side effects can become chronic. Additionally, there are strong links between long-term microbiome disruption and the development of chronic conditions like irritable bowel syndrome, chronic diarrhoea, metabolic syndrome and obesity.[6] Pretty scary, huh? Luckily, we can use certain specific probiotic strains to reduce the risk of these side effects.
Fact 4: Lactobacillus rhamnosus (LGG®), Saccharomyces boulardii (SB) and Bifidobacterium animalis ssp lactis (BB-12®) are probiotic strains that help preserve and rebuild commensal bacteria populations and reduce antibiotic-associated side effects.
You may have read in the media recently that probiotics don’t work or can cause harm, but it’s important to note that the safety and effectiveness of probiotics comes down to the strains that you use, and whether they’re right for your individual needs. It is also important to understand exactly how they work to improve your microbiome.
If you need to take antibiotics and you want to reduce your risk of microbiome disruption and side effects, you can choose strains with specific, evidence-based results. SB, LGG® and BB-12® have all demonstrated efficacy in assisting the restoration of commensal bacteria, creating an environment representative of a healthy gut microbiome.[7],[8] Rather than ‘colonising’ (living in) your gut, these bacteria are temporary guests that feed your commensal bacteria to restore your unique microbial balance. Additionally, SB[9], LGG® and BB-12®[10] all stunt the growth of infectious microbes, reducing the risk of side effects related to pathogenic overgrowth, such as CDI or AAD.
SB, LGG® and BB-12® have all demonstrated efficacy in assisting the restoration of commensal bacteria, creating an environment representative of a healthy gut microbiome.[7],[8]
These benefits are supported by clinical trials. A review of studies involving 4,780 people taking antibiotics found that SB reduces AAD and enhances recovery of the microbiome during antibiotic use.[11] Additionally, studies in 4,213 people showed that LGG® is safe and effective for preventing CDI and CDI-associated diarrhoea during antibiotic use.[12] These strains offer protection from microbiome disruption and antibiotic-associated side effects.
Fact 5: Your Natural Healthcare Practitioner can help you choose the right strains for you.
Sometimes antibiotics are necessary – even Natural Healthcare Practitioners take them! If you do need them, SB, LGG® and BB-12® are safe, effective and evidence-based options to help protect your microbiome. Speak to your Healthcare Practitioner Kevin Tresize ND today about whether these probiotic strains are right for you.
[1] Australian Commission on Safety and Quality in Health Care (ACSQHC). AURA 2016: first Australian report on antimicrobial use and resistance in human health – summary report. Sydney: ACSQHC, 2016. P. 6. Available from www.safetyandquality.gov.au/wp-content/uploads/2016/06/AURA-2016-Summary-Report.pdf
[2] Australian Government Department of Health & Department of Agriculture. Responding to the Threat of antimicrobial resistance. Australia’s First National Antimicrobial Resistance Strategy 2015-2019. 2015 (published 2015 June 30; cited 2019 May 13). Available from https://www.amr.gov.au/resources/national-amr-strategy
[3] Yoon MY, Yoon SS. Disruption of the Gut Ecosystem by Antibiotics. Yonsei Med J. 2018;59(1):4–12. DOI:10.3349/ymj.2018.59.1.4
[4] Ouwehand AC, Forssten S, Hibberd AA, Lyra A, Stahl B. Probiotic approach to prevent antibiotic resistance. Ann Med. 2016 May 18;48(4):246-55. DOI: 10.3109/07853890.2016.1161232
[5] Yoon MY, Yoon SS. Disruption of the Gut Ecosystem by Antibiotics. Yonsei Med J. 2018;59(1):4–12. DOI:10.3349/ymj.2018.59.1.4
[6] Ouwehand AC, Forssten S, Hibberd AA, Lyra A, Stahl B. Probiotic approach to prevent antibiotic resistance. Ann Med. 2016 May 18;48(4):246-55. DOI: 10.3109/07853890.2016.1161232
[7] Collignon A, Sandré C, Barc MC. Saccharomyces boulardii modulates dendritic cell properties and intestinal microbiota disruption after antibiotic treatment. Gastroenterol Clin Biol. 2010 Sep;34 Suppl 1:S71-8. DOI: 10.1016/S0399-8320(10)70024-5.
[8] Barc MC, Charrin-Sarnel C, Rochet V, Bourlioux F, Sandre C, Boureau H, et al. Molecular analysis of the digestive microbiota in a gnotobiotic mouse model during antibiotic treatment: Influence of Saccharomyces boulardii. Anaerobe. 2008 Oct;14(4):229-33 DOI: 10.1016/j.anaerobe.2008.04.003.
[9] Dinleyici EC, Eren M, Dogan N, et al. Clinical efficacy of Saccharomyces boulardii or metronidazole in symptomatic children with Blastocystis hominis infection. Parasitol Res. 2011 Mar;108(3):541-5 DOI: 10.1007/s00436-010-2095-4.
[10] Hauser G, Salkic N, Vukelic K, et al. Probiotics for standard triple Helicobacter pylori eradication: a randomized, double-blind, placebo-controlled trial. Medicine (Baltimore). 2015 May;94(17):e685 DOI: 10.1097/MD.0000000000000685.
[11] Szajewska H, Kołodziej M. Systematic review with meta‐analysis: Saccharomyces boulardii in the prevention of antibiotic‐associated diarrhoea. Aliment Pharmacol Ther. 2015 Oct;42(7):793-801 DOI: 10.1111/apt.13344.
[12] Goldenberg JZ, Ma SS, Saxton JD, et al. Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children. Cochrane Database Syst Rev 2013; 5: CD006095.
]]>
Whilst the burden of pain can feel isolating, it is a road travelled by many. In fact, 3.24 million Australians suffered from persistent pain in 2018,[1] making it a commonly shared experience. For some, it’s a headache that feels like a thousand ice picks; for others, it’s shooting, surging and pulsing lower back pain.
]]>Whilst the burden of pain can feel isolating, it is a road travelled by many. In fact, 3.24 million Australians suffered from persistent pain in 2018,[1] making it a commonly shared experience. For some, it’s a headache that feels like a thousand ice picks; for others, it’s shooting, surging and pulsing lower back pain. Even a monthly visit from ‘Aunt Flo’ can be accompanied by her menacing sidekick, Lady Cramp.
Whatever the cause, all pain has a common feature; it can prevent you from doing the things you love. Pain can hinder day-to-day activities, reduce socialisation, impact the quality of your relationships, and even cause emotional distress. Its reach is widespread, therefore finding a safe and effective solution is key to ensuring you keep living your best life.
In fact, 3.24 million Australians suffered from persistent pain in 2018,[1] making it a commonly shared experience.
Pain: friend or foe?
Pain is your body’s way of telling you ‘something’s up’. More specifically, pain is a major symptom of the inflammatory response, a normally short-lived process with one sole function: to protect our bodies from infection and injury. The redness, heat, swelling, pain and loss of function experienced during acute inflammation is your body’s way of telling you to take it easy while it recovers.
The inflammatory process consists of two phases –onset and resolution. During the onset phase, your body detects injury and responds by sending a clean-up crew of immune cells to clear the injured tissue, prevent the onset of infection, and guard against further damage. Once the clean-up crew has contained the damage from the injury, your cells shift into anti-inflammatory mode to promote resolution and a return to normal function.[2]
Pain, pain go away…
Most people address pain with pain killers, including analgesics, opioids and non-steroidal anti-inflammatories (NSAIDs). Analgesics and opioid medications may provide some much-needed symptomatic relief, however these agents mask the pain rather than resolving it; they act upon the sensation of pain rather than the inflammation that creates it. More often than not, once these medications wear off, the pain returns with the same ferocity as before. Whilst NSAIDs can reduce inflammation, long-term use is associated with unwanted side effects, the most prominent being gut pain and discomfort.
Fortunately, there is a safe and effective way to help speed up the process of healing, and reduce pain along the way. This involves using natural anti-inflammatory medicines to target the driving force behind pain; inflammation.
Fortunately, there is a safe and effective way to help speed up the process of healing, and reduce pain along the way. This involves using natural anti-inflammatory medicines to target the driving force behind pain; inflammation. Not only are these medicines efficient at reducing inflammation and pain at its roots, they can help reduce dependence on pain killers, preventing overuse. In addition, using natural alternatives decreases the potential for harmful side effects that come with some medications.
Here are my top three herbs and nutrients to help you overcome pain and inflammation:
Turmeric acts upon a number of the body’s cells which are involved in inflammation, reducing their activity to decrease pain and prevent further damage.
Magnesium encourages smooth muscle relaxation to prevent muscle tension and pain, and is a natural anti-inflammatory that can speed up recovery.[3]
Fish Oil is a potent anti-inflammatory agent; its active components are heavily involved in countering the effects of inflammatory substances within the body, helping promote healing.
Be pain-free ASAP
Whilst it’s important to listen to your body’s signals and take time out when needed for healing, you can accelerate the healing process and utilise natural anti-inflammatory medicines to help you be pain-free ASAP. For those of you wishing to fast track your recovery, consulting with a Natural Healthcare Practitioner can help. In addition to building a natural medicine regimen, Practitioners are equipped to identify and remove any triggers that may worsen your pain. A holistic approach, bolstered by use of natural medicines, provides a safe and effective solution to pain and inflammation, enabling you to start living a happier and pain-free life.
[1] Pain Australia. Cost of pain report [Internet]. Deakin ACT: Pain Australia; 2019 Apr 4; [cited 2019 Apr 29].
[2] Ortega-Gomez A, Perretti M, Soehnlein O. Resolution of inflammation: an integrated view. EMBO Mol Med 2013;5:661–674. doi: 10.1002/emmm.201202382.
[3] Weglicki WB. Hypomagnesemia and inflammation: clinical and basic aspects. Annu Rev Nutr. 2012 Aug 21;32:55-71. doi: 10.1146/annurev-nutr-071811-150656.
]]>HELP, I’m Inflamed! Everyone has experienced the phenomenon of acute inflammation – a sprained ankle, a splinter, or a cut – resulting in the affected area becoming red, swollen, hot, and painful. This is your immune system rushing to protect your body from any bacteria or viruses that may try to infect the area, and
]]>HELP, I’m Inflamed!
Everyone has experienced the phenomenon of acute inflammation – a sprained ankle, a splinter, or a cut – resulting in the affected area becoming red, swollen, hot, and painful. This is your immune system rushing to protect your body from any bacteria or viruses that may try to infect the area, and is also the first step in repairing tissue damage. This is part of a normal, healthy inflammatory response and should die down, or resolve, once the injury heals.[1] In some cases, however, inflammation sticks around and becomes chronic.
More than half of the Australian population suffers from chronic inflammation and pain.[2] Ongoing inflammation may be a response to repetitive damage that does not heal (e.g. arthritis), but it can also occur in response to other triggers such as toxins, allergens, or oxidative stress, also causing tissue damage. Chronic inflammation has been associated with the development of many types of disease such as type 2 diabetes, fibromyalgia, systemic lupus erythematosus (SLE), inflammatory bowel disease and obesity.[3]
Ongoing inflammation may be a response to repetitive damage that does not heal (e.g. arthritis), but it can also occur in response to other triggers such as toxins, allergens, or oxidative stress, also causing tissue damage.
Turmeric to the rescue
Many people seek natural alternatives for the management of pain and inflammation, with the curry spice, turmeric, being one of the most exciting options. Turmeric has a long history of use in traditional Indian medicine (Ayurveda) for the treatment of inflammatory conditions,[4] with scientific research validating its anti-inflammatory benefits. This golden spice helps to reduce inflammation in three key ways:
Unfortunately, the occasional curry or turmeric latte does not provide enough anti-inflammatory action to address inflammation and pain. Instead, a high-quality turmeric supplement is needed for maximum benefit. Read on to find out how to choose the best supplement for you.
What to look for
It is important to note that not all turmeric supplements are created equal, so when looking for a quality supplement, consider BCM-95™ turmeric. BCM-95™ is a high strength, bioavailable, whole turmeric extract which has been extensively clinically trialled, providing the best anti-inflammatory bang for your buck.
BCM-95™ is a high strength, bioavailable, whole turmeric extract which has been extensively clinically trialled, providing the best anti-inflammatory bang for your buck.
Turmeric reduces inflammation at all stages, from reducing the release of inflammatory chemicals to ending the vicious cycle of chronic inflammation, making it an indispensable therapeutic product in any inflammatory or painful situation. Whether you suffer from acute or chronic inflammation, a high strength, clinically trialled, whole turmeric extract is your golden ticket to reducing pain and regaining your health.
[1] The Walter and Eliza Hall Institute of Medical Research. Inflammation [Internet]. Parkville (VIC): The Walter and Eliza Hall Institute of Medical Research; 2018 [updated 2018 Aug 8; cited 2019 May 20]. Available from: https://www.wehi.edu.au/research/research-fields/inflammation.
[2] Australia Institute of Health and Welfare. Australia’s Health Report 2016 [Internet]. Canberra ACT: AIHW; 2016 [updated 2016 May 16; cited 2019 May 20]. Available from: https://www.aihw.gov.au/reports/australias-health/australias-health-2016/contents/summary.
[3] The Walter and Eliza Hall Institute of Medical Research. Inflammation [Internet]. Parkville (VIC): The Walter and Eliza Hall Institute of Medical Research; 2018 [updated 2018 Aug 8; cited 2019 May 20]. Available from: https://www.wehi.edu.au/research/research-fields/inflammation.
[4] Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide, volume 2. 4th edition. Sydney (AU): Elsevier/Churchill Livingstone; 2015. p. 1009.
[5] Chiang N, Serhan CN. Structural elucidation and physiologic functions of specialized pro-resolving mediators and their receptors. Mol Aspects Med. 2017 Dec; 58:114-129 DOI: 10.1016/j.mam.2017.03.005.
[6] Youn HS, Saitoh SI, Miyake K, Hwang DH. Inhibition of homodimerization of Toll-like receptor 4 by curcumin. Biochem Pharmacol, 2006 Jun 28; 72(1):62-69 DOI: 10.1016/j.bcp.2006.03.022.
[7] Benny M, Antony B. Bioavailability of BiocurcumaxTM (BCM-95TM). Spice India 2006; 19(9):11-15
[8] Chandran B, Goel A. A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis. Phytother Res 2012;26(11):1719–1725
]]>
Sharing is caring – a delightful virtue when it comes to little humans; but when it is a plaguing cold or a nasty tummy bug, it can be nothing short of a family catastrophe! Whilst these kinds of experiences can help children build a robust immune system,
]]>Sharing is caring – a delightful virtue when it comes to little humans; but when it is a plaguing cold or a nasty tummy bug, it can be nothing short of a family catastrophe! Whilst these kinds of experiences can help children build a robust immune system, evidence indicates that recurrent bouts of infection may be associated with a reduced presence of beneficial bacteria in the gut.[1]
The bacteria (and the trillions of other microorganisms) in the gut, are known collectively as the gut microbiome, the health of which is essential for immune resilience and resistance to infection. These beneficial organisms directly interact with the immune system (a large proportion of which is also housed in the gut), helping to boost the overall immune response against pathogens. In other words, a healthy microbiome helps to build immune function, whilst a compromised microbiome reduces immune resilience.
Cultivating the Microbiome
Babies inherit their microbiome initially from vaginal flora at birth, in addition to skin -to- skin contact via breastmilk. This exposes infants to a wide range of bacterial species and specific carbohydrates (from breastmilk) that feed these bacteria, helping to establish a healthy gut microbiome.
Babies inherit their microbiome initially from vaginal flora at birth, in addition to skin -to- skin contact via breastmilk. This exposes infants to a wide range of bacterial species and specific carbohydrates (from breastmilk) that feed these bacteria, helping to establish a healthy gut microbiome.
That said, not all babies share these microbiome-building experiences. For example, caesarean section, premature birth, limited amounts of breastmilk, and antibiotic use can all impact the diversity of the gut microbiome. This can have a flow-on effect, leading to reduced immune resilience and a greater chance of developing recurrent infections in childhood.
This is perhaps most obvious when kids face one of the greatest immune challenges, where there is no shortage of germ-sharing… day-care (or school). Additionally, kids that experience recurrent ear, chest and/or gut infections also tend to require a greater number of antibiotics; leading to a vicious cycle of poor microbiome health and impaired immune function. Fortunately, research reveals that probiotics may be the key to microbiome recovery; helping to improve digestive health and subsequent immune function.
Probiotics to the Rescue!
Probiotics are live bacteria, which offer beneficial effects on the microbiome and help to support childhood health in several ways including:
While several probiotics species have been shown to boost immunity, it is important to choose the specific probiotic strain for the condition you are looking to treat. To learn more about this and why it is an important consideration when purchasing probiotics.
Probiotics species have been shown to boost immunity.
Building Better Immunity
When it comes to boosting microbiome health in children, the immune building and gut strengthening benefits of probiotics have been shown in multiple studies.[2],[3] Several specific strains have been shown to help childhood health at different stages of life as detailed in Table 1 below:
Table 1: Probiotics strains demonstrated to boost childhood immunity.
Age | Probiotic bacteria combinations | Effects in children |
0-12 months |
Lactobacillus rhamnosus (LGG®) Bifidobacterium animalis ssp lactis (BB12®) Bifidobacterium breve (M-16v) Bifidobacterium longum (BB563) |
Helps reduce antibiotic-associated diarrhoea [4] Reduces the need for antibiotics [5] Reduces acute respiratory infections [6],[7] Reduces ear infections [8] Reduces the duration of sore throat symptoms [9] Supports microbiome diversity [10] |
12 months - 12 years |
Lactobacillus rhamnosus (LGG®) Bifidobacterium lactis (Bi-07) Lactobacillus acidophilus (NCFM®) |
Helps reduce antibiotic-associated diarrhoea [11] Reduces the need for antibiotics [12] Reduces acute respiratory infections [13] Supports microbiome diversity [14] Reduces gastrointestinal discomfort [15] |
Less illness means more time for childhood
While the occasional cold or flu is a normal part of growing up, recurrent infections can be a sign that the immune system requires a little extra support. As discussed, resilience against infection draws greatly on the health of the microbiome, with probiotics offering a solution to help boost immunity and resistance to infection. To ensure you choose the right probiotic seek the advice of a qualified health care Practitioner who can prescribe the right probiotic for your child’s needs.
[1] Man WH, Clerc M, de Steenhuijsen Piters WAA, van Houten MA, Chu MLJN, Kool J, et al. Loss of Microbial Topography between Oral and Nasopharyngeal Microbiota and Development of Respiratory Infections Early in Life. Am J Respir Crit Care Med. 2019 Mar 18. doi: 10.1164/rccm.201810-1993OC.
[2] Hatakka K, Savilahti E, Pönkä A, Meurman JH, Poussa T, Näse L et al. Effect of long term consumption of probiotic milk on infections in children attending day care centres: double blind, randomised trial. BMJ. 2001 Jun 2;322(7298):1327
[3] Hojsak I, Snovak N, Abdović S, Szajewska H, Misak Z, Kolacek S. Lactobacillus GG in the prevention of gastrointestinal and respiratory tract infections in children who attend day care centres: A randomised, double-blind, placebo-controlled trail. Clinical Nutrition 2010;29:312-316
[4] Szajewska H, Kołodziej M. Systematic review with meta-analysis: Lactobacillus rhamnosus GG in the prevention of antibiotic-associated diarrhoea in children and adults. Aliment Pharmacol Ther. 2015 Nov;42(10):1149-57.
[5] King S, Tancredi D, Lenoir-Wijnkoop I, Gould K, Vann H, Connors G, et al. Does probiotic consumption reduce antibiotic utilization for common acute infections? A systematic review and meta-analysis. Eur J Public Health. 2018 Sep 14. doi: 10.1093/eurpub/cky185.
[6] Lau AS, Yanagisawa N, Hor YY, Lew LC, Ong JS, Chuah LO et al. Bifidobacterium longum BB536 alleviated upper respiratory illnesses and modulated gut microbiota profiles in Malaysian pre-school children. Benef Microbes. 2018 Jan 29;9(1):61-70. doi: 10.3920/BM2017.0063.
[7] Arvola T, Laiho K, Torkkeli S, Mykkanen H, Salminen S, Maunula L, et al. Prophylactic Lactobacillus GG reduces antibiotic-associated diarrhea in children with respiratory infections: a randomized study. Pediatr. 1999;104(5):1-4.
[8] Rautava S, Salminen S, Isolauri E. Specific probiotics in reducing the risk of acute infections in infancy-a randomised, double-blind, placebo-controlled study. Br J Nutr. 2009 Jun;101(11):1722-6.
[9] Lau AS, Yanagisawa N, Hor YY, Lew LC, Ong JS, Chuah LO et al. Bifidobacterium longum BB536 alleviated upper respiratory illnesses and modulated gut microbiota profiles in Malaysian pre-school children. Benef Microbes. 2018 Jan 29;9(1):61-70. doi: 10.3920/BM2017.0063.
[10] Korpela K, Salonen A, Virta LJ, Kumpu M, Kekkonen RA, de Vos WM. Lactobacillus rhamnosus GG Intake Modifies Preschool Children’s Intestinal Microbiota, Alleviates Penicillin-Associated Changes, and Reduces Antibiotic Use. PLoS One. 2016 Apr 25;11(4):e0154012.
[11] Szajewska H, Kołodziej M. Systematic review with meta-analysis: Lactobacillus rhamnosus GG in the prevention of antibiotic-associated diarrhoea in children and adults. Aliment Pharmacol Ther. 2015 Nov;42(10):1149-57.
[12] King S, Tancredi D, Lenoir-Wijnkoop I, Gould K, Vann H, Connors G, et al. Does probiotic consumption reduce antibiotic utilization for common acute infections? A systematic review and meta-analysis. Eur J Public Health. 2018 Sep 14. doi: 10.1093/eurpub/cky185.
[14] Hojsak I, Snovak N, Abdović S, et al. Lactobacillus GG in the prevention of gastrointestinal and respiratory tract infections in children who attend day care centers: a randomized, double-blind, placebo-controlled trial. Clinical Nutrition. 2010 Jun 30;29(3):312-6.
[15] Korpela K, Salonen A, Virta LJ, Kumpu M, Kekkonen RA, de Vos WM. Lactobacillus rhamnosus GG Intake Modifies Preschool Children’s Intestinal Microbiota, Alleviates Penicillin-Associated Changes, and Reduces Antibiotic Use. PLoS One. 2016 Apr 25;11(4):e0154012.
[16] Lyra A, Hillilä M, Huttunen T, et al. Irritable bowel syndrome symptom severity improves equally with probiotic and placebo. World J Gastroenterol. 2016 Dec 28;22(48):10631-10642.
]]>
Which nutrient helps alleviate the pain of inflammatory conditions such as arthritis,[1] supports brain and skin health and also reduces the risk of chronic diseases including cardiovascular disease?[2] Not sure? Here’s a hint: it’s found in seafood and is particularly abundant in fish. If you answered omega-3, you are correct! This essential nutrient provides a
]]>Which nutrient helps alleviate the pain of inflammatory conditions such as arthritis,[1] supports brain and skin health and also reduces the risk of chronic diseases including cardiovascular disease?[2] Not sure? Here’s a hint: it’s found in seafood and is particularly abundant in fish.
If you answered omega-3, you are correct! This essential nutrient provides a wide variety of health benefits as it is required for the healthy functioning of almost every cell in your body. Omega-3 cannot be produced by the body and must be consumed from the diet or through supplementation. Alarmingly, only 20% of adults meet the recommended daily intake (RDI) of this vital nutrient, with only 10% able to do so without taking a supplement.[3] It is for this reason, a good quality fish oil is recommended to ensure adequate intake of omega-3.
Alarmingly, only 20% of adults meet the recommended daily intake (RDI) of this vital nutrient, with only 10% able to do so without taking a supplement.
What fish oil can do for you
Omega-3 is important for all ages and stages of life, from unborn babies to the elderly. During pregnancy, omega-3 plays a pivotal role in foetal development[4] and also reduces the risk of premature birth.[5] It supports healthy brain and nervous system development throughout childhood,[6] and also benefits adult brains by reducing the risk of mood disorders such as depression.[7] In later adulthood, omega-3 reduces mild cognitive and memory impairment[8] and may assist in the prevention of Alzheimer’s disease.[9] It also reduces the risk of some major chronic diseases prevalent in Western society, such as cardiovascular disease and heart attack.[10] Additionally, it is beneficial for conditions characterised by pain and inflammation, such as arthritis.[11] Due to its diverse health benefits, it is important you choose a high-quality fish oil to ensure you get the most out of your supplementation.
Quality fish oil for best results
When looking for a fish oil supplement, you may be tempted to buy bulk quantities at a cheaper price. However, in the case of fish oil, you get what you pay for. Fish oil supplements that have not been sourced from a quality supplier or undergone rigorous quality testing often contain higher amounts of contaminants such as heavy metals and pesticides, and/or higher levels of oxidation (rancidity). Oxidation causes an unpleasant fishy odour and taste, reduces fish oil’s effectiveness [12] and may even be harmful to your health. In the case of fish oil, you get what you pay for.
When looking for a fish oil supplement, you may be tempted to buy bulk quantities at a cheaper price. However, in the case of fish oil, you get what you pay for.
To get the full benefits of omega-3, I recommend choosing a high-quality fish oil that meets the following criteria:
If this sounds a little too complicated, don’t worry, the easiest way to access a high-quality fish oil is to see a Natural Healthcare Practitioner, who can prescribe a Practitioner-only fish oil that meets all of the above criteria. Additionally, a Practitioner will be able to assess your health and omega-3 needs (via Omega-3 Testing or dietary assessment), allowing them to recommend the specific dose necessary for you.
[1] Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355-74. doi: 10.3390/nu2030355.
[2] Harris WS, Tintle NL, Etherton MR, Vasan RS. Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study. Journal Clin Lipidol. 2018 May 1;12(3):718-27. doi: 10.1016/j.jacl.2018.02.010.
[3] Meyer B. Australians are not meeting the recommended intakes for omega-3 long chain polyunsaturated fatty acids: results of an analysis from the 2011–2012 national nutrition and physical activity survey. Nutrients. 2016 Mar;8(3):111. doi: 10.3390/nu8030111.
[4] Kawakita E, Hashimoto M, Shido O. Docosahexaenoic acid promotes neurogenesis in vitro and in vivo. Neuroscience. 2006;139(3):991-7. doi: 10.1016/j.neuroscience.2006.01.021.
[5] Middleton P, Gomersall JC, Gould JF, Shepherd E, Olsen SF, Makrides M. Omega‐3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018(11). doi: 10.1002/14651858.CD003402.pub3.
[6] Kawakita E, Hashimoto M, Shido O. Docosahexaenoic acid promotes neurogenesis in vitro and in vivo. Neuroscience. 2006;139(3):991-7. doi: 10.1016/j.neuroscience.2006.01.021.
[7] Mozaffari-Khosravi H, Yassini-Ardakani M, Karamati M, Shariati-Bafghi SE. Eicosapentaenoic acid versus docosahexaenoic acid in mild-to-moderate depression: a randomized, double-blind, placebo-controlled trial. Eur Neuropsychopharmacol. 2013;23:636–644. doi: 10.1016/j.euroneuro.2012.08.003.
[8] Yurko-Mauro K, Alexander D, Van Elswyk M. Docosahexaenoic acid and adult memory: a systematic review and meta-analysis. PLoS One. 2015;10(3):1-18. doi: 10.1371/journal.pone.0120391.
[9] La Rosa F, Clerici M, Ratto D, Occhinegro A, Licito A, Romeo M, et al. The gut-brain axis in Alzheimer’s Disease and omega-3: a critical overview of clinical trials. Nutrients. 2018 Sep 8;10(9):1267. doi: 10.3390/nu10091267.
[10] Harris WS, Tintle NL, Etherton MR, Vasan RS. Erythrocyte long-chain omega-3 fatty acid levels are inversely associated with mortality and with incident cardiovascular disease: The Framingham Heart Study. Journal Clin Lipidol. 2018 May 1;12(3):718-27. doi: 10.1016/j.jacl.2018.02.010.
[11] Calder PC. Omega-3 fatty acids and inflammatory processes. Nutrients. 2010 Mar;2(3):355-74. doi: 10.3390/nu2030355.
[xii] Rundblad A, Holven KB, Ottestad I, Myhrstad MC, Ulven SM. High-quality fish oil has a more favourable effect than oxidised fish oil on intermediate-density lipoprotein and LDL subclasses: a randomised controlled trial. Br J Nutr. 2017 May;117(9):1291-8. doi: 10.1155/2013/464921.
[xiii] Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ et al. Omega‐3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2018(11). doi: 10.1002/14651858.CD003177.pub3.
]]>Technology has forever changed the world we live in. From smart phones to solar panels, our lives are infinitely more connected and convenient – thanks to the vast array of gadgets and appliances available at our fingertips. Whilst it’s true that these devices enrich our lives in many ways, mounting evidence warns that our prized
]]>Technology has forever changed the world we live in.
From smart phones to solar panels, our lives are infinitely more connected and convenient – thanks to the vast array of gadgets and appliances available at our fingertips. Whilst it’s true that these devices enrich our lives in many ways, mounting evidence warns that our prized possessions could also be double-edged swords providing convenience at the cost of our health.
But why the concern? Beyond the negative impacts on mood and social connection arising from excessive digital technology use, our devices and appliances also emit a low level of radiation, called electromagnetic fields (EMFs). Similar to when a pebble is dropped into still water, EMF’s produce small, radiating waves of energy into their surrounding environment, which have been shown to disturb cellular health.
Similar to when a pebble is dropped into still water, EMF’s produce small, radiating waves of energy into their surrounding environment, which have been shown to disturb cellular health.
So, as our use of technology continues to grow, so too does the concentration of these electromagnetic waves, and the call from health care bodies to establish preventative measures against excessive EMF exposure.[1]
What the EMF?
Preventing excessive exposure to EMFs is important, as in high enough concentrations, exposure can increase the production of reactive oxygen species (ROS). ROS are unstable molecules that cause cellular and DNA damage,[2] which in turn can lead to tissue damage, cellular dysfunction and inflammation.[3] Increased EMF exposure has been linked with the development of tumours, cancer, Alzheimer’s disease and reproductive issues;[4] highlighting how these invisible disturbances can have wide reaching health effects.
This is evidenced by studies that also show 3% of individuals have a severe reaction to EMFs, which manifests symptomatically as sleep disturbances, headaches, fatigue, anxiety and poor concentration that worsen with unmanaged EMF exposure.[5] The same symptoms, with reduced severity, can also be experienced by people exhibiting a mild or moderate reaction to EMFs, however, specific rates of occurrence are yet to be quantified.
It appears that sensitivity to EMFs is influenced by factors such as age, history of exposure, genes that govern detoxification capacity and the stress response, and an individual’s overall health.[6]
Excessive EMF exposure
What then determines if someone will experience EMF-related symptoms? It appears that sensitivity to EMFs is influenced by factors such as age, history of exposure, genes that govern detoxification capacity and the stress response, and an individual’s overall health.[6] In addition, exposure to increasing concentrations of EMFs elevates the risk of symptoms. Examples of situations that result in higher EMF exposure include:
Based on the above list, what would you estimate your level of EMF exposure to be?
The EMF Age
In this modern society, most people are exposed to some level of EMFs, but many don’t link EMFs as a potential cause of their symptoms. Help from a professional who can assess the level of EMFs in your environment, known as a Building Biologist, can provide clarity on your level of exposure. However, beyond this, there are many practical ways you can reduce your EMF exposure, including:
Hi-tech health
With the above in mind, it’s worth taking a moment to consider if the EMFs in your environment could be impacting your health. Perhaps trialling a period of EMF minimisation could help determine if you feel better with reduced EMF exposure?
However, despite the widespread use of technology, there are still many ways you can proactively balance your technology use with minimising EMF exposure. By modifying and detoxifying your environment, you can balance the benefits of a hi-tech life with your highest level of health!
Do you wake each morning feeling unrefreshed?
Are you a victim of 3pm-itis?
Do you wish you had more energy to get to the gym?
With modern life full of personal stressors, work demands, social commitments, relationships to nurture, healthy food to prepare and exercise to complete, you wouldn’t be alone if you’re feeling a little too tired to ‘fit it all in’. To help you get everything done without feeling flat or fatigued, it’s vitally important that your body’s energy needs are supported.
Your energy powerhouses
Let’s first start with how your body makes energy. Inside each of your cells are microscopic powerhouses called mitochondria (pictured below). As discussed in this blog, it is these mitochondria that supply your body with the fuel to power you through your day.
However, in modern day life, there are numerous facets that can cause cell damage and inflammation, such as psychological stress, insomnia, nutrient deficiencies and toxin exposure. When this occurs, your mitochondria can become comprised, decreasing your energy output,[1] and leaving you feeling tired and fatigued. Yes, living in this modern world can actually reduce your body’s energy production!
Your must have energy nutrient
So, whilst this potential for your mitochondria to produce less energy is real, there is some good news.
One nutrient is highly specific for protecting and repairing your mitochondria, to ensure you are making optimal energy. Coenzyme Q10 (CoQ10) is an antioxidant that protects your mitochondria against damage, and also directly assists your mitochondria in making energy. As an example of its impact, 100mg of CoQ10 was given to people with chronic fatigue for 12 weeks, and was found to reduce, or completely resolve, the symptoms of fatigue in 90% of patients.[2]
You aren’t what you eat, but what you absorb
While CoQ10 exerts a powerful effect within the body, it’s important to note CoQ10 supplements are generally poorly absorbed in your digestive system. This is because it is a fat-soluble nutrient, which means it requires the assistance of fats to absorb and transport it through your gut lining and into your body. However, our digestive system is a water soluble medium, and fats and water don’t mix! So, in order to reap all the benefits from CoQ10, ensure you chose a product which can facilitate optimal absorption.
One way to achieve this is by choosing a CoQ10 supplement that utilises VESIsorb®, a delivery system allowing CoQ10 to be rapidly transported through the gut lining.[3] This is accomplished by VESIsorb® packaging up the CoQ10 into tiny, easily absorbed particles, which emulsifies it, allowing it to mix with the water in your digestive system. Together, these two facets optimise its uptake, ensuring it reaches your mitochondria to make energy for you.
Not all CoQ10 is created equal
Another important aspect to understand about CoQ10 is that it comes in two main forms -ubidecarenone which is the inactive form, and ubiquinol, the active form. While the body needs to convert the inactive ubidecarenone into active ubiquinol in order to use it, ubiquinol is generally more unstable. However, as the body converts between these inactive and active forms to make energy on demand,[4],[5] inactive ubicarenone is the optimal choice for CoQ10 supplementation.
A potent approach to fighting fatigue
If living in this modern and often times busy world has left you feeling fatigued, consider providing your mitochondria, the energy powerhouse of your cells, with some extra support. CoQ10 is your go-to nutrient to assist your mitochondria in producing enough energy, however, ensure its absorption is addressed, through the use of technology such as VESIsorb®.
[1] Filler K, Lyon D, Bennett J, McCain N, Elswick R, Lukkahatai N et al. Association of Mitochondrial Dysfunction and Fatigue: A Review of the Literature. BBA clinical. 2014;1: 12-23. DOI: 10.1016/j.bbacli.2014.04.001
[2] Werbach MR. Nutritional strategies for treating chronic fatigue syndrome. Altern Med Rev. 2000 Apr;5(2):93-108. PMID: 10767667.
[3] Brandt U, Trumpower B. The protonmotive Q cycle in mitochondria and bacteria. Crit Rev Biochem Mol Biol. 1994;29(3):165-97. doi: 10.3109/10409239409086800.
[4] Hosoe K, Kitano M, Kishida H, Kubo H, Fujii K, Kitahara M. Study on safety and bioavailability of ubiquinol (Kaneka QH) after single and 4-week multiple oral administration to healthy volunteers. Regul Toxicol Pharmacol. 2007 Feb;47(1):19-28. doi: 10.1016/j.yrtph.2006.07.001.
[5] Kaikkonen J, Tuomainen TP, Nyyssonen K, Salonen JT. Coenzyme Q10: absorption, antioxidative properties, determinants, and plasma levels. Free Radic Res. 2002 Apr;36(4):389-97. doi: 10.1080/10715760290021234.
]]>As a collective we’re experiencing unparalleled levels of fatigue, but why? Simply put, our bodies are trying to function in a world they just weren’t designed to live in.
As a collective we’re experiencing unparalleled levels of fatigue.
A far cry from the simpler hunter-gatherer world our genes evolved in, each day we are exposed to an increasing amount of stressors, such as:
As the body can’t differentiate between psychological and physical triggers, these factors cumulatively activate the stress response, increasing the demand and strain on the body’s energy reserves. Unsurprisingly, this is making us tired. It is then no surprise that fatigue is one of the top reasons patient’s presents to Practitioners looking for answers.[1]
One primary reason for this stress-induced fatigue is that nutritionally, the demand for energy is greater than what is being supplied by what would be considered a balanced diet. This nutritional deficit is akin to speeding down the highway with 100 places to be, whilst unknowingly having the handbrake on the whole way. You’ll reach your destinations, but it’s going to take a lot more effort! In order to get everything done, it’s clear you’re going to need to pull over, take off the handbrake, and continue your journey with more ease.
Mitochondria Matter Too!
Having a nutrient intake that doesn’t meet your energy demands impacts your entire body. Within each of your cells, there are clever components called organelles, the microscopic contents that carry out your cells functions. One of these organelles is the mitochondria, which look after energy production, and work tirelessly to provide your cells with a constant fuel supply.
However, these mitochondria are extremely sensitive to psychological and physical stressors, which as we have already discussed, place a burden on our energy requirements. The nutritional depletion and cellular damage that can occur from stress therefore overly tax our mitochondria, comprising their function. The result, poor mitochondrial function, then leads to a reduction in overall energy supply and the presentation of fatigue.
So, in the midst of modern day stress, how do we meet these increased energy demands and kick fatigue to the curb?
Time to take off that handbrake
Luckily there are several key nutrients that help support and protect your mitochondria against the brunt of daily stressors, which include:
Coenzyme Q10 (CoQ10):
A vital nutrient used by your mitochondria to produce energy, with research showing low CoQ10 stores are linked with increased susceptibility to fatigue states and chronic disease.[2]
Magnesium:
B Vitamins:
From Exhausted to Energetic
There is no doubt our exposure to stress is currently unprecedented, and the result? Our bodies may not be able to keep up with the energy demand, and become fatigued. As your sensitive mitochondria can become damaged with ongoing stress, but are needed to provide you with optimal energy, the time has come to show then some love! Talk to a Practitioner today to see if your body needs any of the fatigue-fighting nutrients above, and to work with them in creating strategies to moderate your stress exposure.
[1] Koch H, van Bokhoven MA, ter Riet G, et al. Demographic characteristics and quality of life of patient with unexplained complaint: a descriptive study in general practice. Quality of Life Research. 2007; 16(9): 17-55. PMID: 17899448
[2] Sanoobar M, Dehghan P, Khalili M, Azimi A, Seifar F. Coenzyme Q10 as a treatment for fatigue and depression in multiple sclerosis patients: A double blind randomized clinical trial. Nutr Neurosci. 2016;19(3):138-43. doi:10.1179/1476830515Y.0000000002.
[3] Cuciureanu, M, Vink, R. Magnesium and stress. Magnesium in the Central Nervous System [Internet]. Adelaide: University of Adelaide Press; 2011 [cited 2019 Feb 11]. p. 251-261. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29920004
[4] Depeint F, Bruce WR, Shangari N, Mehta R, O’Brien PJ. Mitochondrial function and toxicity: role of the B vitamin family on mitochondrial energy metabolism. Chem Biol Interact. 2006 Oct 27;163(1-2):94-112. PMID: 16765926.
[5] McCarty MF. High-dose pyrodoxine as an ‘anti-stress’ strategy. Med Hypoth. 2000;54(5):803-807. doi: 10.1054/mehy.1999.0955
[6] Head K, Kelly G. Nutrients and botanicals for treatment of stress: adrenal fatigue, neurotransmitter imbalance, anxiety, and restless sleep. Alt Med Rev. 2009;14(2):114-140. PMID: 19594222
]]>
The thyroid is a butterfly-shaped gland that sits in the lower part of your neck. Its primary role is to produce the hormones, thyroxine (T4), which is the inactive form, and, triiodothyronine (T3) the active form. T4 is first produced by the thyroid and then sent out into the body to be converted into T3.
]]>Subscribe to this blog's RSS feed using https://shop.healthmasters.com.au/blogs/Is your thyroid the smoking gun behind your symptoms?.atom
Do you or someone you know suffer from a thyroid condition? If so, you may be aware how big of an impact this small gland can have on the body.
The thyroid is a butterfly-shaped gland that sits in the lower part of your neck. Its primary role is to produce the hormones, thyroxine (T4) which is the inactive form, and triiodothyronine (T3), the active form. T4 is first produced by the thyroid and then sent out into the body to be converted into T3.
T4 is first produced by the thyroid and then sent out into the body to be converted into T3.
Through these hormones, the thyroid then works to instruct and regulate important systems in your body. These include your body’s energy balance (regulating your weight), heat production (keeping your body temperature ideal) and nutrient metabolism (absorbing and processing the nutrients in your diet so your cells can use them).[1]
So if the thyroid is so important, what happens when issues arise, and it can’t produce the right amount of thyroid hormones?
When balance becomes chaos
Triggered often by nutrient deficiencies, stress, infections, and even pregnancy, there are two main conditions associated with alterations to thyroid function:
While both conditions share some similarities in their presentations, there are also hallmark signs and symptoms that denote whether someone may suffer from one thyroid condition over the other. Examples of these symptom profiles include:
Symptom |
Hypothyroidism (underactive thyroid function) |
Hyperthyroidism (overactive thyroid function) |
Weight |
Unintentional weight gain, or hard to lose weight.[2] |
Unintentional weight loss, or hard to put on weight.[3]
|
Skin |
Dry, flaky and/or thicker hair.[4] |
Skin becomes warm, moist and/or itchy.[5]
|
Hair |
Hair loss and thinning, with loss of the last third of the eyebrows.[6] |
Hair loss and thinning.
|
Energy |
Marked fatigue.[7] |
Marked fatigue.[8] |
However, while these symptoms can occur with an under and/or over active thyroid, they can also be symptoms of a myriad of other conditions. So before you go blaming your thyroid, I recommend seeking the advice of a Healthcare Practitioner, as they will be able to elucidate if your thyroid is the true cause of your symptoms. They also have access to an extensive thyroid testing to confirm this, plus a full suite of natural interventions to address the underlying cause, and support your thyroid directly.
Nutritional TLC
Some of the interventions used in correcting thyroid imbalances are key nutrients that the thyroid needs to create T3 and T4, and protect it from any damage that can occur if the body is inflamed or unwell. This foundational thyroid support is comprised of:
If a person’s iodine intake is too low, the thyroid gland enlarges in an attempt to take up more from the blood (called a goitre), highlighting the importance of adequate iodine status in your body!
Time to Think About Your Thyroid?
Given the scope and impact that your thyroid has on the metabolic processes within your body, it should come as no surprise that dysfunction, whether over or under activity, will have a far-reaching impact to your health. If you’ve noticed changes in your weight, skin, hair and energy levels aligned with the list above, this may be a good time to talk with a Practitioner to evaluate whether your thyroid needs some extra care and attention.
[1] Ortiga-Carvalho TM, Chiamolera MI, Pazos-Moura CC. Wondisford FE. Hypothalamus-Pituitary-Thyroid Axis. Compr Physiol. 2016 June;6(3):1387-428. doi: 10.1002/cphy.c150027.
[2] Kyriacou A. Practical Guide to Obesity Medicine. Philadelphia (US): Elsevier/Churchill Livingstone; 2018. p. 49-57.
[3] Kyriacou A. Practical Guide to Obesity Medicine. Philadelphia (US): Elsevier/Churchill Livingstone; 2018. p. 49-57.
[4] Burman KD, McKinley-Grant K. Dermatologic aspects of thyroid disease. Clin. Dermatol. 2006 July-Aug;24:247-255. doi:10.1016/j.clindermatol.2006.04.010.
[5] Burman KD, McKinley-Grant K. Dermatologic aspects of thyroid disease. Clin. Dermatol. 2006 July-Aug;24:247-255. doi:10.1016/j.clindermatol.2006.04.010.
[6] Burman KD, McKinley-Grant K. Dermatologic aspects of thyroid disease. Clin. Dermatol. 2006 July-Aug;24:247-255. doi:10.1016/j.clindermatol.2006.04.010.
[7] Ortiga-Carvalho TM, Chiamolera MI, Pazos-Moura CC. Wondisford FE. Hypothalamus-Pituitary-Thyroid Axis. Compr Physiol. 2016 June;6(3):1387-428. doi: 10.1002/cphy.c150027.
[8] Ortiga-Carvalho TM, Chiamolera MI, Pazos-Moura CC. Wondisford FE. Hypothalamus-Pituitary-Thyroid Axis. Compr Physiol. 2016 June;6(3):1387-428. doi: 10.1002/cphy.c150027.
[9] Carvalho DP, Dupuy C. Thyroid hormone biosynthesis. Mol Cell Endicrinol. 2017 January; 458:6-15. doi:http://dx.doi.org/10.1016/j.mce.2017.01.038.
[10] Wardlaw GM, Hample JS. Perspectives in nutrition. 7th Edn. New York (US): McGraw-Hill Companies, Inc; 2007. p. 443-445.
[11] Carvalho DP, Dupuy C. Thyroid hormone biosynthesis. Mol Cell Endicrinol. 2017;458:6-15. doi:http://dx.doi.org/10.1016/j.mce.2017.01.038.
[12] National Health and Medical Research Council. Selenium. Nutrient Reference Values for Australia and New Zealand. Canberra, ACT: National Health and Medical Research Council; 2014.
]]>The first, and perhaps biggest reason cramps can occur is due to a magnesium deficiency.[1] Within muscle cells, calcium works to contract muscle fibres, and magnesium triggers them to relax. If your body does not have enough magnesium, your muscles are able to contract but struggle after this to relax. This prolonged contraction then manifests as the stabbing and intense experience known as a muscle cramp.
The primary reason this deficiency arises is dietary intake. Incredibly, up to 30% of Australians aren’t consuming enough magnesium on a daily basis.
Incredibly, up to 30% of Australians aren’t consuming enough magnesium on a daily basis.
This is due to the average Australian diet being low in magnesium rich foods wholefoods, as it is often high in refined and processed foods. Instead, magnesium is best sourced from green leafy vegetables, legumes, nuts, seeds, and whole grains.[2] Magnesium supplementation is also recommended as it has been shown to improve muscle relaxation[3],[4],[5]
There are also a number of factors in your lifestyle and environment that that can also cause a deficiency, or increase your body’s demand for magnesium. To learn more about these factors, read our blog ‘10 reasons you need magnesium’
Whilst there are countless benefits to regular exercise, muscle cramps are one of the most common side effects experienced from being active. This is primarily due to the sweating that occurs, which not only depletes water levels within the body, but levels of electrolytes too.
Electrolytes are a collection of minerals made up of sodium, potassium, chloride, calcium, phosphate, and magnesium. These minerals dissolve into the water in your body, where they ensure your nerves, heart and muscles work properly, and oversee the passage of fluids in out of your cells. As they’re found within water in the body, profuse sweating not only leads to water loss, but electrolyte loss too.
This means, beyond the need to rehydrate, a big workout can deplete you of the minerals, such as magnesium and sodium, which your nerves and muscles need to contract and relax properly
Consuming a quality electrolyte formula when you exercise, especially one that contains magnesium, may then diminish your chance of experiencing cramping.
Overtraining can also cause leg cramps. When your muscles are contracted vigorously and repetitively (such as during a spin cycle class), this doesn’t allow for adequate recovery, and cramps may result. To reduce cramping from overexertion, stretch frequently, modify the intensity of your exercise regimen, and schedule in rest days to allow your muscles to recuperate.
Your body is designed to move, rest and recover, then move again. When you spend all day seated at a desk or standing for hours on end, leg cramps can occur due to lack of movement. To prevent this, simply stretch your muscles regularly, go for a walk, or break out some star jumps – do whatever you feel like, just get those legs moving!
Don’t let cramps cramp your style!
You can reduce your chances of experiencing leg cramps by consuming magnesium-rich foods, replenishing your electrolytes after exercise, and ensuring frequent and varied movement throughout your exercise and daily routine. A magnesium supplement can also be a great way to quickly replenish your levels of this nutrient if deficient. Finally, I’d recommend speaking to a Practitioner if you’re experiencing severe or prolonged leg cramps, as they’ll address the underlying triggers, allowing your leg cramps to be a thing of the past!
[1] Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide. 4th ed. Vol 2. Sydney (AU): Elsevier/Churchill Livingstone; 2015. p. 677-692.
[2] Schwellnus MP. Cause of exercise associated muscle cramps (EAMC)—altered neuromuscular control, dehydration or electrolyte depletion?. British journal of sports medicine. 2009 Jun 1;43(6):401-8. doi: 10.1136/bjsm.2008.050401
[3] National Institutes of Health. Office of Dietary Supplements. [Internet] [updated 2018 September. Cited 2019 February 26]. Available from: https://ods.od.nih.gov/factsheets/magnesium-healthprofessional/#en1
[4] Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide. 4th ed. Vol 2. Sydney (AU): Elsevier/Churchill Livingstone; 2015. p. 677-692.
[5] D’Angelo EK, Singer HA, Rembold CM. Magnesium relaxes arterial smooth muscle by decreasing intracellular Ca2+ without changing intracellular Mg2+. J Clin Invest. 1992 Jun 1;89(6):1988-94. doi: 10.1172/JCI115807.
[6] Sills S, Roffe C, Crome P, Jones P. Randomised, cross-over, placebo-controlled trial of magnesium citrate in the treatment of chronic persistent leg cramps. Medical Science Monitor. 2002 May 15;8(5):CR326-30. PMID: 12011773
]]>
Does this sound familiar – you’ve just found an awesome event while scrolling through Facebook, texting your friends, sharing your day on Instagram, checking your emails and binge watching your favourite new TV show?
We can’t refute it, digital technology and social media have firmly cemented their places in each of our modern lives.
But whilst all this connection has infinite information and entertainment just a Google away, we also can’t deny having such easy access to the digital world comes with its downsides.
When it comes to excessive digital technology and social media use, some of the associated side effects include:
Depression:
In a survey of over 1000 students, 22% of teenagers were logging onto social media at least 10 times per day, which increased their susceptibility to depression.[1]
Sleep issues:
Impaired concentration:
Reduced connection
All this time plugged into technology can then lead to fewer interactions with the people around us. The leads to a reduction in social bonding, connection with community, and an overall sense of happiness and wellbeing.[5]
Whilst we can no longer deny the negative impacts digital devices are having on our overall health, you don’t have to go off the grid or back into the Stone Age.
Rather than having technology dictate your day, you can balance it with fun, socialising, connection, spending time in nature, and restorative rest by using the following six ways to disconnect:
Think about using aeroplane mode when spending time with your loved ones so you can enjoy quality connection without distraction.
Happiness, Focus and Connection Awaits
Could your digital media use be impacting your mood, sleep or overall wellbeing? Can you identify any ways you could reduce your use, starting with even 10 or 20 minutes? With any extra time you get back, you’ll instead be able to engage and be more present with your passions, hobbies, loved ones and wider community. Commit to implementing one of the tips above in the next week, and prepare to reap the benefits!
[1] Punamäki RL, Wallenius M, Nygård CH, Saarni L, Rimpelä A. Use of information and communication technology (ICT) and perceived health in adolescence: the role of sleeping habits and waking-time tiredness. J Adolesc. 2007 Aug;30(4):569-85. PMID: 16979753.
[2] Lin LY, Sidani JE, Shensa A, Radovic A, Miller E, Colditz JB, et al. Association between social media use and depression among US young adults. Depress anxiety. 2016 Apr;33(4):323-31. doi: 10.1002/da.22466
[3] O’Keeffe GS, Clarke-Pearson K; Council on Communications and Media. The impact of social media on children, adolescents, and families. Pediatrics. 2011 Apr;127(4):800-4. doi: 10.1542/peds.2011-0054.
[4] Becker MW, Alzahabi R, Hopwood CJ. Media multitasking is associated with symptoms of depression and social anxiety. Cyberpsychol Behav Soc Netw. 2013 Feb;16(2):132-5. doi: 10.1089/cyber.2012.0291
[5] Lin LY, Sidani JE, Shensa A, Radovic A, Miller E, Colditz JB, et al. Association between social media use and depression among US young adults. Depress anxiety. 2016 Apr;33(4):323-31. doi: 10.1002/da.22466
]]>Have you ever struggled to get up on a Monday morning? The despair as you hear the alarm going off, the temptation to hit ‘snooze’ multiple times … we’ve all felt it. But did you know that “Mondayitis” is actually a scientifically recognised phenomenon?
Your Body on Different Time Zones
The technical term for “Mondayitis” is ‘social jetlag’, a phrase used by researchers to describe the mismatch between your body’s internal clock, and that of your work hours and social life. Like travel -related jetlag, social jetlag results from the different “time zones” between your weekend and working week.[1]
Like travel -related jetlag, social jetlag results from the different “time zones” between your weekend and working week.[1]
Think about it: whilst we normally follow some kind of routine for work and sleep during the week, Friday and Saturday are when late nights with friends or Netflix binges occur. Staying up late then skews your normal sleep and wake times by several hours compared to during the week.
Adjusting your sleep, wake and even meal times each weekend has a similar effect on your body to taking a trip into a different time zone. Come Monday morning, you re-enter the old time zone dictated by your work schedule, experiencing the fatigue, sleepiness, impaired concentration and irritability that you feel after returning from a trip – a classic case of “Mondayitis”!
Social Jet Lag – A Cause of Disease
Whilst it would be easy to brush social jetlag off as an annoying part of modern life, it’s actually associated with an increased risk of developing heart disease,[2] obesity,[3] and diabetes.[4]
Whilst it would be easy to brush social jetlag off as an annoying part of modern life, it’s actually associated with an increased risk of developing heart disease,[2] obesity,[3] and diabetes.[4] This is because social jetlag disrupts your body’s natural circadian rhythm, the 24-hour cycle which regulates your sleep and wakefulness, and governs many bodily processes essential for good health.[5] These effects on your body are independent of how many hours you sleep,[6] indicating that sleep regularity is as important as sleep duration for good health.
Too Bright to Sleep, Too Dark to Wake
If you may need to address to the effects social jetlag are having on your health, it is imperative you understand how your modern lifestyle may already be impacting your circadian rhythm. As your genes have evolved to rise and set with the sun, your circadian rhythm may already be out of balance from being exposed to artificial indoor light during the day, and blue light for several hours after sunset from digital technology. Then, once the weekend hits, and the days and nights get later again, social jetlag is exacerbated even further, alongside its adverse health consequences.
Come to the Dark Side
There is no going back to a time before technology, and most of us probably wouldn’t want to. Therefore, to avoid social jetlag as much as possible, you can look after your circadian rhythms with some simple interventions:
Come Back to the Present
Social jetlag can be a part of modern life, and it’s exacerbated by the fact many of our circadian rhythms are already out of balance. If you commonly experience those classic Mondaytitis symptoms, consider how you could minimise the impact of social jetlag by implementing the lifestyle and supplemental interventions above. If you can make your sleep and circadian rhythm a priority, you’ll not only start the week feeling fresh, but also improve your health long-term.
[1] Light, Dark, & Your Sleep: Satchin Panda, Part 1 – #466 [podcast on the Internet]. USA: Bulletproof Radio; 2018 [cited 2018 Feb 2]. Available from: https://blog.bulletproof.com/light-dark-your-sleep-satchin-panda-part-1-466/
[2] Forbush S, Fisseha E, Gallagher R, Hale L, Malone S, Patterson F et al. 1067 Sociodemographics, poor overall health, cardiovascular disease, depression, fatigue and daytime sleepiness associated with social jetlag independent of sleep duration and insomnia. J Sleep and Sleep Disord Res. 2017 Apr 28;40(suppl_1):A396-7. doi: 10.1093/sleepj/zsx050.1064.
[3] Roenneberg T, Allebrandt KV, Merrow M, Vetter C. Social jetlag and obesity. Curr Biol. 2012 May 22;22(10):939-43. doi: 10.1016/j.cub.2012.03.038.
[4] Koopman AD, Rauh SP, van ‘t Riet E, Groeneveld L, van der Heijden AA, Elders PJ, et al. The association between social jetlag, the metabolic syndrome, and type 2 diabetes mellitus in the general population: the new hoorn study. J Biol Rhythms. 2017 Aug;32(4):359-68. doi: 10.1177/0748730417713572.
[5] Light, Dark, & Your Sleep: Satchin Panda, Part 1 – #466 [podcast on the Internet]. USA: Bulletproof Radio; 2018 [cited 2018 Feb 2]. Available from: https://blog.bulletproof.com/light-dark-your-sleep-satchin-panda-part-1-466/
[6] Forbush S, Fisseha E, Gallagher R, Hale L, Malone S, Patterson F et al. 1067 Sociodemographics, poor overall health, cardiovascular disease, depression, fatigue and daytime sleepiness associated with social jetlag independent of sleep duration and insomnia. J Sleep and Sleep Disord Res. 2017 Apr 28;40(suppl_1):A396-7. doi: 10.1093/sleepj/zsx050.1064.
]]>Taking collagen for its health and healing properties has become a popular trend in recent years. Naturally found in the connective tissue of animals,[1] it is the main protein responsible for keeping the tissue that connects, supports, binds, or separates other tissues or organs firm and flexible.[2] Making up 30% of our physical architecture,[3] your body needs plenty of collagen to help it heal and regenerate. As such, supplementing collagen can help to support and enhance the repair of your body. Read on to learn how collagen can help you from the inside out!
Culinary Collagen
Because collagen is found within connective tissue rather than muscle meat, the benefits of dietary collagen are often absent from modern diets. That said, the recent rise of dietary philosophies such as ‘nose to tail’ have re-popularised collagen-rich recipes such as bone broths, helping more individuals gain its nourishing benefits.
That said, the recent rise of dietary philosophies such as ‘nose to tail’ have re-popularised collagen-rich recipes such as bone broths, helping more individuals gain its nourishing benefits.
Beyond this food as medicine approach, collagen can also be used as a protein supplement, ideal for those wanting to ensure adequate protein intake.
The Many Types of Collagen
Over 26 types of collagen have been identified, with the three most abundant forms being types I, II, and III collagen.[4] Whilst all types work to surround tissue fibres and reinforce their strength and flexibility,[5] supplementing with these different types will lead to different benefits. For example, type I and III are found in and are hence best for, your hair, skin and nails. Alternately, type II is found in cartilage sources, making it better for supporting joint health. A deficiency in collagen reduces the body’s ability to manufacture strong connective tissue, resulting in aging skin, brittle hair and nails, osteoarthritis, recurrent joint problems, and a reduced capacity to heal injuries.
Demonstrating this, research shows that adding collagen into your diet can reduce joint pain and enhance mobility. Participants in one study found that after 6 months of adding 10 grams of collagen into their daily routine, they were more able-bodied when it came to carrying and lifting objects and felt less physical discomfort than before taking collagen.[6]
The Elixir of Youth
Research also confirms collagens capacity to reverse the signs of ageing by reinforcing skin tissue integrity. One way it does this is through the regeneration of the deep layers of the skin, improving its ability to retain moisture and reduce sun damage. Individuals taking only 1 gram of collagen per day found that in less than 12 weeks their skin was noticeably more hydrated with a reduction in visible wrinkling.[7] Collagen has also been shown to promote hair growth,[8] increase nail growth and improve brittle nails,[9] showing its capacity to support a healthy glow from top to toe.
Go From Strength to Strength
So why should you take collagen? For all the reasons mentioned above! As it reinforces every cell within your anatomy; from the deepest layers of skin to the stretchy connective encasing every joint in your body, collagen helps you stay strong, youthful and flexible.
As it reinforces every cell within your anatomy; from the deepest layers of skin to the stretchy connective encasing every joint in your body, collagen helps you stay strong, youthful and flexible.
Finding a high-quality collagen product is as easy as finding a Practitioner, as they’ll do all the hard work in sourcing the right type and dose of collagen for your presentation. Helping you both look and feel your best, collagen can help you stay active longer and increase the vitality of your appearance – try it today and you won’t look back!
[1] Avila Rodríguez MI, Rodríguez Barroso LG, Sánchez ML. Collagen: A review on its sources and potential cosmetic applications. J Cosmet Dermatol. 2018 Feb;17(1):20-26. doi: 10.1111/jocd.12450.
[2] Avila Rodríguez MI, Rodríguez Barroso LG, Sánchez ML. Collagen: A review on its sources and potential cosmetic applications. J Cosmet Dermatol. 2018 Feb;17(1):20-26. doi: 10.1111/jocd.12450.
[3] Matsuda N, Koyama Y, Hosaka Y, Ueda H, Watanabe T, Araya T et al. Effects of ingestion of collagen peptide on collagen fibrils and glycosaminoglycans in the dermis. J Nutr Sci Vitaminol (Tokyo). 2006 Jun;52(3):211-5.
[4] Avila Rodríguez MI, Rodríguez Barroso LG, Sánchez ML. Collagen: A review on its sources and potential cosmetic applications. J Cosmet Dermatol. 2018 Feb;17(1):20-26. doi: 10.1111/jocd.12450.
[5] Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018 Jun 26;10(7). pii: E826. doi: 10.3390/nu10070826.
[6] Clark KL, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96. doi: 10.1185/030079908X291967
[7] Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018 Jun 26;10(7). pii: E826. doi: 10.3390/nu10070826.
[8] Chen P, Cescon M, Bonaldo P. Lack of Collagen VI Promotes Wound-Induced Hair Growth. J Invest Dermatol. 2015 Oct;135(10):2358-2367. doi: 10.1038/jid.2015.187.
[9] Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017 Dec;16(4):520-526. doi: 10.1111/jocd.12393
]]>