Insulin Resistance

When we think of insulin, we think of diabetes. Insulin is needed Metabolic Syndrome (also known as MetSyn or Syndrome X) is the polite name given to the signs of an over-indulgent lifestyle. These cluster of signs include:

• High blood pressure            

• Low HDL cholesterol (the good cholesterol)

• High triglycerides & LDL cholesterol (the not-so-good cholesterol)

• High blood glucose

• Overweight or obese

MetSyn is basically the precursor to our most common chronic diseases: diabetes, heart disease and stroke. Unless you’re having yearly blood tests, it may be tricky to catch yourself sliding into the MetSyn category… although, having said that, being overweight is a giveaway. You definitely can’t miss the physical symptoms that accompany MetSyn: fatigue, depression, constant hunger, erectile dysfunction, chronic inflammation, extra abdominal fat.

The classic indicator is, indeed, the beer belly. A simple way to check your likelihood of developing Metabolic Syndrome is to check your waist measurement:

Women: >80 cm high risk

Men: > 94cm high risk

The causes of Metabolic Syndrome are primarily related to a lifestyle of over-consumption. A high-carbohydrate, high-calorie diet; sedentary lifestyle and the constant bombardment of stress are all factors known to contribute to the development of Metabolic Syndrome. However, it is Insulin Resistance that is the driver of Metabolic Syndrome. Insulin is released in response to any sugar or carbohydrate in our food (think: bread, cereal, pasta, biscuits, crackers, chips, etc.) Insulin’s job is to move sugar from the blood stream into the cells where it can be burnt for fuel. The more carbs we eat, the more insulin is released. We humans, though, are simply not designed for this continual influx of carbohydrate. In fact, insulin, in an evolutionary sense, helped the body store fat from a short-lived carbohydrate feast, to be used in times of famine. After a time of continued carb-rich eating, our cells no longer respond to the presence of insulin. We are officially Insulin Resistant.

So, what’s the big deal? Insulin level stays high- this literally primes the body to store fat- regardless of what we may eat. We are all likely to know (or be) an overweight person who actually eats very little. This is Insulin Resistance, right there.

Treating Metabolic Syndrome necessarily revolves around dietary change. All dietary carbs must be avoided. Meals should be based on protein (meats, eggs, fish, chicken), vegetables and good fats (raw olive oil, coconut oil, nuts, seeds, butter). Exercise, too, is paramount in resensitising the cells to insulin. Herbal medicines, such as Cinnamon, Coleus, Gymnema and Panax Ginseng can greatly improve insulin sensitivity and blood sugar control, as do the nutrients chromium, magnesium and zinc.

Hormone Balance

Ever feel like your hormones are out of control? If so, you’re not alone- too many women suffer with horrible PMS, irregular bleeding, heavy bleeding, sore breasts, headaches, bloating, mood swings and weight gain for a few days (or more) each month. Although it may be common, and even the subject of many ill-considered jokes, it is definitely not normal; it is a sign that your hormones are way out of whack. Female hormonal health is dependent on many factors, and hormonal imbalances may be many years in the making. The state of our hormones reflects the long-term effects of diet, lifestyle and environment on our unique genetic individuality and physiology.

Oestrogen is the dominant hormone in the first half of the menstrual cycle and stimulates the ripening of an egg from the ovaries. We actually produce 3 different forms of oestrogen, and they are not all created equal. The stronger oestrogens, E1 & E2, are often elevated in oestrogen-dependent conditions such as endometriosis, fibroids and breast cancer. The milder oestrogen (E3) is a more mild & protective form of oestrogen.

Progesterone levels should rise after ovulation. This stimulates the development of healthy endometrial tissue & is important in maintaining a successful pregnancy. We need good levels of progesterone to counter the rising levels of xeno-oestrogens present in our environment.

Hormonal help

• Support the liver: As well as its myriad other roles, the liver regulates hormone balance by getting rid of excess hormones from our body.  When it is sluggish (& it often is!), we often end up with too much oestrogen and the familiar oestrogen-dominant symptoms of moodiness, bloating, emotional volatility, breast tenderness & lumpiness as well as a painful, dark, clotted bleeding. Compounds from broccoli, turmeric & rosemary greatly improve liver function. Herbs such as Bupleurum & St Mary’s Thistle clear excess oestrogen from the body and stimulate the liver’s detoxification functions.

• Hormonal-balancing Herbal medicines: Vitex, Dong Quai, Licorice, Peony and Shatavari are some of the key herbs that promote a regular, healthy menstrual cycle.  For heavy bleeding, herbs such as Cinnamon & Red Sage are very effective. A naturopath will blend these herbs to suit individual conditions.

• Nutritional therapies: The combination of magnesium and Vitamin B6 is brilliant at relieving PMS, and helps reduce bloating & fluid retention. Zinc stimulates a healthy ovulation and Omega 3 oils from fish, pepitas, chia &walnuts reduce inflammation and menstrual pain.

Headaches and Migraines

Do you suffer from headaches? If so, consider how often, how bad and when do they arise? Millions of us get headaches often enough to be annoying; but some of us are unlucky enough to get headaches that are so debilitating that we are resigned to spending up to 3 or more days in a dark, quite room, totally unable to participate in our regular life.

Think of a headache or migraine as one of your body’s warning systems- pain just doesn’t manifest for NOTHING; something is out of balance & warrants your attention.

There are many reasons why headaches may occur:

• Hormonal fluctuations- women often get migraines around ovulation or just before their period. This is often due to an oestrogen overload and / or a sluggish liver that is unable to properly metabolise excess hormones. Extra magnesium, B vitamins, and eating plenty of vegies from the brassica family (broccoli, kale, cabbage, etc.) can help.

• Dehydration- any slight drop in cellular hydration can trigger a headache. Drinking 1 litre of water at the first sign of migraine can halt it in its tracks.

• Over-acidic body chemistry- indulging in rich foods and sugar creates a very acidic state that wreaks havoc on cellular functions. A dull, lingering headache can often indicate that your cells are bathed in too much acid. LOTS of water, plus alkalising greens and cell salts (particularly Nat Phos) can rectify this.

• Blood sugar issues: having either too high or too low a blood sugar level may trigger headaches. Balancing blood sugars means eating adequate protein & good fats with each meal, as well as avoiding all refined foods & sugar.

• Liver issues: the liver meridian opens into the eye. Headaches that lodge behind the eyes or coincide with bloodshot eyes suggest that the liver needs some attention. Here, herbal medicines such as Bupleurum, Dandelion & Schisandra work beautifully.

• Food sensitivities: foods such as red wine, chocolate, bananas, MSG, caffeine and amines (found in high amounts in aged cheeses and leftover foods) are notorious migraine triggers for many people.

• Stress: excessive worry about anything causes a constriction of the tiny blood vessels in the brain, leading to headache & migraine. Stress reduction techniques, such as mindfulness meditation, yoga and calm music can all be valid ways to prevent headache.

• Electro-magnetic radiation (EMR): many of us are sensitive to EMR, so take note of where you are & what electronic gadgets may be nearby when a headache strikes.

Hashimotos

Hashimoto’s thyroiditis (Hashi’s) is the most common type of auto-immune thyroid disease, whereby the immune system starts attacking the thyroid gland. Hashi’s is no fun- symptoms involves anything from fatigue to brain fog, hair falling out, intolerance to cold, weight gain & fertility problems and, as with any auto-immune disease, it is life-long. In Australia, it now affects 12% of the population, mostly women. 12 % is a significant figure; you’d think with this many people affected that we’d have a good understanding of causes and treatments…we don’t. For most patients, it’s simply blamed on their genes, and they are given a script for thyroxine (thyroid hormone), and reminders for a routine blood test to keep a check on levels.

The problem with this approach is that it solves nothing. It may treat some of the symptoms, but it certainly doesn’t look to the root cause of the disease. Indeed, many patients notice no difference whatsoever to their overall health when they start taking thyroxine. Hmmm… Perhaps we could consider another approach.

The big(gest) players in autoimmune thyroid disease

• Leaky Gut: The gut is king when it comes to autoimmune disease. We’ve got to get this right before the immune system can reset itself. Our modern diet seriously compromises the integrity of the gut lining. Gluten, in particular, is known to weaken the tight junctions in the intestinal wall, allowing food particles, microbes & toxins to escape into the surrounding tissue. The immune system then recognises these as foreign pathogens, triggering an inflammatory response. This inflammation eventually leads to immune cells attacking the body’s own tissues.  

• Stress. This is another major trigger of inflammation throughout the body. As too many people experience, this day-in, day-out stress creates chronic inflammation in the body, again eventually resulting in autoimmune disease.

The road to healing

There are absolutely steps you can take to begin healing your thyroid, in addition to taking medication. And it all starts, as you’d know by now, in the gut. There are many different autoimmune diet protocols around, most of them with a similar theme. Generally, this involves a Paleo-style diet that eliminates all grains, dairy, sugar & processed foods. This can be further individualised through allergy testing to determine what foods might be triggering an inflammatory response in any individual patient. I usually recommend a good gut-repair powder for a few months, containing such ingredients as zinc, glutamine, mastic gum, guar gum, licorice & turmeric, which will help heal those tight junctions in the gut. Re-inoculating the bowel with good bacteria from specific strains of probiotics is also important here, as is eating prebiotic-rich foods to nourish the immune-modulating bacteria that we want plenty of in our gut. These are predominantly plant-based, and include onion, Jerusalem artichoke, legumes, starch from cooled potato & green banana, beetroot and fermented vegetables.

It goes without saying that any regular stress-reduction technique resonating with you is vital to reduce that inflammatory load. My favourites (and, yes, I do a bit of each) include meditation, sound healing, exercise, yoga, visualisation and time in nature.

Gall Bladder

The gall bladder is a little known organ in our body. Most of us wouldn’t be aware we had one, until something goes awry. It seems that, frequently it does, with 18 thousand gall bladders being removed surgically in Australia each year .The average gall bladder varies from 6cm-15cm in size, and lies in the upper right side of the abdomen, just near the liver. It receives bile from the liver and stores it until it is stimulated to empty its contents into the small intestine. This happens when we eat; as soon as food enters the small intestine, a hormone called cholecystokinin (CCK) is released, stimulating the gall bladder to contract and squeeze the bile into the intestine. Bile is a very bitter, yellowy-green fluid mainly comprised of water & bile acids (including cholesterol). It has important functions in fat digestion and absorption of the fat-soluble vitamins A, D, E and K; as well as natural laxative and bactericidal actions.

Gall bladder problems usually occur when the bile contents solidify, forming stones. Whilst some stones are harmless and have no symptoms, some can lodge in the neck of the gall bladder, causing pain and inflammation. A gall bladder attack consists of severe pain in the upper right side of the abdomen with nausea and vomiting. More seriously, it can also lead to infection. The typical gall stone sufferer is fair, fat and female! Female hormones have a large influence over the secretion of bile from the liver, and the risk of gall stones increases if a woman takes the contraceptive pill or hormone replacement therapy (HRT). Pregnancy hormones can also trigger the onset of gallstones, whilst people who take antacid medications (such as Nexium) are also at greater risk of developing gall stones.

Medical treatment of gallstones involves dissolving the stones via ultrasound waves or the surgical removal of the gall bladder itself. When the gall bladder is removed, no bile storage happens; rather bile constantly drips into the small intestine.

A Natural Medicine approach to gall bladder disease focuses on optimising diet, and improving the health of the whole digestive system. This may involve the following:

• Treating the liver: given that bile and cholesterol are synthesised here, it needs to be functioning optimally. Globe Artichoke, Schisandra, Bupleurum and Milk Thistle are excellent herbs for this.  Include beetroot and beet leaves in salads and juices to stimulate bile flow and liver cleansing.

• Using good oils: cold-pressed olive oil, flax oil, and coconut oil are best choices. Oils keep the bile flowing smoothly and minimise the likelihood that it will solidify.

• Maintain a healthy weight: being fat is the biggest risk factor for gall stones. Eat a high vegetable, moderate protein diet with the good oils mentioned above for optimal weight. Combine this with the 30 minutes of exercise daily that has been found to reduce incidence of gall stones.

• Avoid constipation: drink adequate water, eat plenty of vegetable fibre and use 1tbsp psyllium to ensure healthy bowel movements.

• Dissolve the stones: concentrated extract of turmeric has anti-inflammatory and potential stone-dissolving properties.

• 2 Tbs of Apple cider vinegar before meals has helped many a sufferer.

Good Mood Food

We are allowed to have an off day where we feel a bit grumpy, flat or irritable. To experience the full range of emotions is to be human, and we all must learn to sit with uncomfortable feelings at different points in our life. However, depression and anxiety have tripled in the last ten years, which suggests that black moods frequently overwhelm many of us.

The link between nutrition and mental wellness, and the gut- brain connection, is absolutely clear: we must eat well in order to feel well. The gut is, essentially, our most primitive brain. So, when we say we have a gut feeling about something, it is actually quite accurate. The zillions of microbes that colonise our gut (our microbiome) can have either a profoundly positive of negative impact on our mental health. A diet high in sugar & other processed rubbish changes the microbiome, which then affects how our brain functions. An altered microbiome results not only in more anxiety & depression, but also more complex issues like Autism and Schizophrenia.

The following good mood guidelines can very powerfully lead to positive mood changes:

• Fat, Fat, Fat: our brain is composed primarily of fat, especially of the creamy, saturated kind. This means we absolutely need to eat saturated fats- butter, egg yolk, the natural marbled fat in meats, and coconut oil. The omega-3 fats found in oily fish, chia, flax and walnuts are also beautiful for our brains. The fats to avoid are the vegetable oils like soy, corn and canola.

• Greens: Raw leafy green vegetables like baby spinach are rich in folate, which is vital for mental health. More and more people are discovering they have problems with their methylation cycle (an important pathway for neurotransmitter production). High doses of natural folate, and NOT the popular folic acid supplements we buy, can help this.  

• Protein: beef, lamb, fish, chicken and eggs supply the brain with all the building blocks needed or healthy neurotransmitter production. Vegetarians must ensure they eat good amounts of legumes and nuts & seeds in order to access this good protein. In practice, I see many vegetarians who really struggle to maintain a healthy mood- not just because of the protein, but also because of the zinc, iron and Vitamin B12, which is so easily found in animal sources.

• NO processed foods: these are like poison to the brain. If your Grandmother wouldn’t recognize it as food, then you probably shouldn’t eat it! There is NO place for artificial colours and flavours, preservatives, artificial sweeteners or any ingredient that needs a number to identify it in a good mood diet.

• Avoid stimulants: coffee, sugar, cigarettes, alcohol, even cocaine, makes your anxiety or depression temporarily better. However, their effect rapidly wears off and leaves you feeling worse than before. Their harmful effect on mental wellness is well studied.

Food Sensitivity

There is a lot of confusion out there about food sensitivities. Is it an intolerance? Allergy? Or something else? Allergies are easy to identify- they involve an immune reaction to a food. An intolerance, on the other hand, has no immune component; rather, it occurs when certain natural food chemicals or additives irritate certain nerve endings which then triggers symptoms in different parts of the body. This depends on where your sensitivities lie, and will vary from person to person. The commonest places for food sensitivities to show up are:

• SKIN- hives, rashes, eczema, itchiness, nappy rash

• GUT- loose stools, cramps, bloating, colic

• RESPIRATORY- sneezing, hay fever symptoms, asthma

• NERVOUS SYSTEM- aggravation of ADHD behaviour, headaches, insomnia, irritability, restlessness

What are you sensitive to?

Again, this can vary between individuals. Food intolerances run in families, and will often result in the same sensitivities and symptoms through generations. Natural food chemicals include:

• Salicylates: these are a family of plant chemicals found in many fruits & vegetables. In nature, these protect the fruit / vegetable from insect or pest attack. The highest concentration of salicylates is found just under the skin, so often peeling the food helps reduce levels. High-salicylate foods include grapes, berries, apricot, pineapple, tomato, capsicum, olives, nuts, honey, coconut, apple cider vinegar, tea, coffee & wine. They are also found in essential oils (lavender, eucalyptus, tea tree) and aspirin. Salicylate-sensitivity frequently shows up as skin reactions.

• Amines: these come from the breakdown of proteins and are found in any aged foods- leftovers, aged cheeses & tinned foods. High amounts are also found in nut spreads, chocolate, fruit juice, sauces, vegemite, and fermented foods such as beer, wine & vinegars. Amine levels are increased with ripening (ripe banana, avocado, tomato, etc.) Headaches, gut issues & body pain are often linked to amine sensitivity.

• Glutamates: this amino acid enhances the taste of foods. Glutamate-rich foods (cheese, soy sauce, stock cubes) and pure mono-sodium glutamate (MSG) are often added to meals to bring out the flavour. Sensitivity often shows up as behavioural issues such as ADHD & insomnia.

Sensitivity Threshold

How sensitive you are determines how much of these food chemicals you can tolerate. One or two strawberries may be fine, but eating the whole punnet brings out a rash. Amines and salicylates can build up in your body over time, so often symptoms can be hard to trace back to a particular food. The only reliable way of discovering which food chemicals may be triggering your symptoms is to ELIMINATE all possible trigger substances at the same time, wait a good 4-6 weeks for symptoms to subside, and then reintroduce them one-by-one.

Fasting

Fasting has been used as a healing practice for thousands of years. Hippocrates, Aristotle, Socrates & Plato all praised the benefits of fasting, and our Grandmothers encouraged us to starve a fever, feed a cold. Essentially, fasting, means abstaining from food. It can be a multiday fast, or it can be skipping a meal a couple of times a week. It can also include fasting on juices, raw foods, rice or broth. There is well-documented evidence that short term fasting conveys a number of health benefits: fat loss; reductions in inflammation, diabetes, ageing, cancer & heart disease; and improved cell longevity.

From an evolutionary perspective, the idea of 3 meals a day for our hunter-gatherer ancestors was unheard of. Food was never in such an abundant supply; humans would feast when it was plentiful, perhaps once a day, and fast the remainder of the time. Consequently, this selected the genes that stored fat, which was vital during times of fasting.  Translate this to now, and the genes that promote fat storage are still working perfectly- only now we have three meals a day plus countless snacks to go with it. The end result is, of course, a huge rise in obesity.

Most of us eat too much, too often. We are stuck in a cycle of relying on sugars from carbohydrates as being the primary fuel source for our body, so we crave sugar every time our stores run low, usually every couple of hours. We need to switch to an alternative fuel source: FAT. Once we start burning fat for fuel, food cravings and hunger disappear, blood sugar levels stabilise, and energy levels are high. Fasting is an excellent way to get the body into fat-burning mode.

The main drawback for most people is that it is perceived as being tedious and difficult. However, it doesn’t have to be! Many people would be familiar with the Intermittent Fasting 5:2 diet (eat freely for 5 days, fast for 2) which has been well publicised & researched. I also suggest a version of this, whereby you simply reduce the window during which you eat; for example, between 9 am – 7 pm, providing a 14 hour fast each day, or from 10am- 6pm, giving a 16 hour fast each day. You need to find what works for you- if you’re naturally not hungry in the morning, then skipping breakfast is fine. Or perhaps it’s better for you to cease your day’s eating by 5 pm, and increase the time you’re fasting overnight.

Regardless of what type of fasting works for you, it is still important to choose the right foods when you do eat. Plenty of good fats from butter, avocado, egg yolk, olive & coconut oil, macadamias & seeds; regular protein from fish & meats; and loads of fresh, multi-coloured vegetables are key. 

Understanding Depression

Understanding brain chemistry and depression is a highly complex matter. In fact, there are few things more complex than the wiring of our own brains. They are awash with different chemical neurotransmitters that are responsible for passing messages from one neuron to the next. They are also hugely influential on our mood, memory & general state of mind. Most of us are familiar with serotonin- this is the feel-good neurotransmitter allowing us to feel happiness. Drugs such as Prozac work at increasing serotonin. Other neurotransmitters are just as important; especially the focus of today’s article, dopamine.

Dopamine is typically thought of as controlling the pleasure & reward centres of our brain. It gives the brain energy and makes us feel switched on & motivated. When dopamine is high, we feel pleasure and actively seek out pleasurable activities. The drug high from cocaine & ice comes from the huge amounts of dopamine released in the brain.

Conversely, a dopamine deficiency is characterised by:

• A reduced ability to feel pleasure

• Feeling flat & unmotivated

• Procrastination

• Mental & physical tiredness; can never get enough sleep

• Addictive personality

• Low libido

• Poor concentration & memory

Many dopamine-deficient people will go for caffeine, sugar, video games, sex or drugs to boost their levels & provide a surge of energy. A person with a serotonin-based depression is dark, anxious & irritable; a dopamine depressed person is lethargic and totally lacking energy.

Boosting Dopamine

• Dopamine diet: eating tyrosine-rich foods can help boost dopamine. The best sources of tyrosine include chicken, cottage cheese, walnuts, turmeric, oats, avocado, banana, green tea & coffee.

• Supplements: tyrosine, phenylalanine & Vitamin B6 all help produce dopamine. Dopamine is stimulating, so use these in the mornings only.

• Herbal medicine: Rhodiola & green tea support brain function & nervous system activity.

• Exercise: vigorous, aerobic exercise boosts all our feel-good chemicals.

• Do things you love. Dopamine gives us pleasure; we need to actively seek this out in healthy ways: gardening, cooking an exotic dish, using beautiful oils on our body, painting, etc.

Mental Health and Serotonin

Neurotransmitters are important chemicals involved in our brain’s wiring. We need our various neurotransmitters to be in a healthy balance in order for the brain to perform its many complex functions. Today’s article will focus primarily on serotonin, a particularly important neurotransmitter involved in regulating our mood, social behaviour, digestion, sleep and sexual drive & function.

80-90% of our body’s serotonin is actually found in the gut, where it has an important in regulating bowel function. The brain, however, must produce its own, as serotonin from the gut cannot pass into the brain. If serotonin levels are low in the brain, we may experience any of these symptoms:

• Depression, anxiety, pessimism, negativity, intense unhappiness

• Sleep disturbances. Typically we fall asleep OK, but wake easily & often so the quality of sleep is poor

• Aggression

• Obsessive Compulsive Disorder

• Increased sensitivity to pain

• Irritable bowel syndrome

• Cravings for carbs (the comfort foods such as bread & hot chips)

We need serotonin in order to experience feelings of happiness & calm; otherwise our feelings are confined to low, painful, unhappy, anxious emotions. A person with a serotonin- based depression is more intense, dark & anxious, where as a dopamine depression is more apathetic and tired & devoid of energy.

Stimulating serotonin production

Many anti-depressant medications work at increasing serotonin chemically; however, natural means can just as positive an effect:

• Tryptophan-rich foods improve serotonin production: think bananas, dates, meat, poultry & nuts

• Vitamin B6: taking high levels of this can markedly reduce symptoms of depression & anxiety, especially in the pre-menstrual phase.

• Herbal medicines: St John’s Wort has anti-depressant effects comparable to medication. Rhodiola is another beautiful herb to consider.

• Exercise: there are so many proven benefits to exercise; in particular its ability to boost serotonin levels. Even if it feels too hard to do, do it anyway.

• Bright light: Our ancestors spent much more time outdoors in the natural light than does our indoor generation, & light stimulates serotonin production.

It is important to remember that we don’t suddenly become happy just because we’ve got our serotonin sorted; it is but one part of the puzzle. We need to work at life to facilitate true happiness.

Children’s Gut Health

If we can get our children’s gut right from a very early stage, we massively increase their chance of having a strong immune system, a well functioning brain and nervous system and general high level of health. It absolutely makes sense, therefore, to consider just how we can achieve this optimally healthy gut right from an early age.

The gastrointestinal system is home to trillions of micro-organisms, many of which are absolutely crucial to our health. While a foetus is still developing, the gut is totally sterile; i.e. no micro-organisms are present. It is only at birth that a baby’s gut is inoculated with bacteria from it’s mother as it passes through the birth canal. The first thing we can do to promote a healthy microbiota (total gut bacterial population), therefore, is to use quality probiotics during pregnancy to ensure a healthy blend of bacteria are passed to the baby. A vaginal delivery gives baby a far greater exposure to these important bugs than does a Caesarian section. Where a vaginal birth is not possible, immediate skin-to-skin contact is vital. The early colostrum provides beautiful, immune-rich proteins & fats, which perfectly nourishes baby’s gut in the first few days, followed- wherever possible- by exclusive breastfeeding for 6 months.

Everyone, both children and adults, need to constantly nourish the gut microbiota to ensure it remains strong and healthy. The best foods for this are:

• Polyphenol- rich foods: all the deep red and black fruits & vegetables (black currants, cherries, blueberries, red apples, red cabbage, red onion, etc.) and pecans, hazelnuts & flaxseed.

• Prebiotic-like foods: brown rice, carrots, almonds, cocoa, slippery elm powder.

• Whole plant foods: fruits, veges, nuts, legumes.

Put simply, our diet must be rich in plant material in order to adequately feed the beneficial gut bacteria.

Dysbiosis is the state of having an unhealthy (dysbiotic) gut environment, with large numbers of harmful bacteria and reduced numbers of beneficial bacteria. One of the major contributors to dysbiosis is the use of antibiotics. Whilst they absolutely have their place, their long-term negative impact on the gut microbiota is not entirely recognized.

It is now clear that some healthy gut bugs never recover from antibiotic use, while other species need more than just a dose of standard probiotics to recover. Indeed, consuming extra probiotics leads to a temporary increase in beneficial bug counts while they are being consumed, but this is secondary in importance to nourishing the existing natural colonies .

The consequences of dysbiosis can be enormous; it being associated with the following conditions: obesity, inflammatory bowel disease, ADHD, autism, allergies, depression, anxiety, eczema & allergies. In accordance with the fundamental principle of Natural Medicine when treating any health condition, correct the gut first!

Can You Reverse Type II Diabetes?

Diabetes was virtually unheard of before the advent of our modern western diet. Today, the number of people with diabetes is reaching world epidemic proportions: in 2001, 366 million people were officially diagnosed with the disease; by 2050, this is predicted to be over 550 million. This figure is likely to include many people you know.

Type II is by far the more common type of diabetes, and it predominantly affects middle-aged, overweight people. In these people, their body struggles to handle all the sugar in the blood. It produces ever more insulin to get rid of the extra sugar into the body cells, but the cells no longer respond to the insulin. Their insulin level is up to ten times higher than normal which has some unfortunate side effects: it promotes fat storage, weight gain & creates a feeling of constant hunger.

So, what is driving this diabetes plague? In short, SUGAR. Not just the white granules we add to our coffee, but any rapidly-digested carbohydrate that quickly converts to sugar, such as pasta, potato chips& bread.

Treating type II Diabetes

The simplest & most important thing to do is to avoid all sugars & starchy foods i.e. soft drink, juice, pasta, bread, baked goods (flour), cereals,  rice, potato chips, beer, etc. This will bring down your insulin levels, and finally allow you to start losing some weight. It will also raise your energy levels & reduce those hunger pangs.

You can eat freely from the following list:

• Meat: any sort, fat & skin on

• Fish & seafood: especially the oily ones like salmon, herring & sardines

• Eggs

• Natural fats: butter, avocado, coconut oil, olive oil

• Vegetables: plenty of greens, moderate amounts of the starchier vegetables (beetroot, sweet potato, carrot). Avoid white potato & corn

• Nuts & seeds: especially brazils, macadamias & pepitas

• Dairy: full fat Greek yoghurts, cream, cheese. Avoid skim & low fat products.

• Fruit: berries, lemons & lime are fine. All other fruit contains natural fruit sugars which will only spike those insulin levels again.

This style of diet will lower your blood sugar levels relatively quickly. Avoiding high blood sugars means that, over time, you’ll need less of the medication you may be taking to lower it, so make sure you monitor your levels regularly.

Bone Broth

If you had to choose a food that was richest in healing minerals, you couldn’t go past bone broths. These are extraordinarily rich in minerals and amino acids that offer some important health benefits. In traditional meat-eating societies importance was given to eating the whole animal, and the bones were especially revered for their health-giving properties. Most of us would remember a Granny or mother making us chicken soup when we were sick, and for good reason.

Bone broth (or stock as it sometimes called) is simply made from water, seasonings, vegetables and bones with or without meat on them, beautifully

simple to prepare and very inexpensive.

The healing benefits of bone broth are numerous, with particular emphasis on gut health, joints & bones, skin and the immune system. Bone broth contains minerals in a highly bioavailable form (i.e. in a form the body can absorb easily)— calcium, magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons- just the stuff like chondroitin sulphates and glucosamine, which are often sold as expensive supplements for arthritis and joint pain.

Bone broth has a powerfully healing effect on the gut. With our modern diets tending to be high in sugar & carbohydrates and low in healthy fat and minerals, the inner lining of the intestinal tract becomes inflamed and leaky. This predisposes us to all manner of illnesses, including IBS, allergies, autism, depression & migraines. Bone broth is a fundamental principle of the GAPS diet (Gut and Psychology Syndrome) by Natasha Campbell-McBride, which aims to heal and seal the gut as the primary treatment for all these disorders.

BONE BROTH RECIPE

This is borrowed from the wonderful book Nourishing Traditions by Sally Fallon. There isn’t a wrong way to make the broth- the bones, meats & vegetables can be varied.

1. Fill up a large soup pot with pure, filtered water.

2. Add 2 tbspns vinegar, plus 2 chopped carrots, 1 chopped onion and 3 stalks celery. (The vinegar is important to draw the minerals out of the bone)

3. Place a whole chicken into the pot; bring to a boil, reduce the heat to the lowest setting and let simmer.

4. The meat should start separating from the bone after about 1.5 hours. Simply remove the chicken from the pot and separate the meat from the bones. This meat is soft and yummy; perfect to add to salads, sandwiches etc. Place the carcass back into the pot and continue simmering the bones for as long as possible (ideally another 12-24 hours)

5. Add some fresh parsley about 10 minutes before finishing the broth; this will add further healthy minerals to your broth.

6. Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.

Anxiety

Anxiety is an overload of worry but the symptoms are often hard to spot, as they can develop gradually over time. While it’s totally normal to experience anxious feelings sometimes, how much is too much? According to Beyond Blue, anxiety may be affecting you if more often than not, you:

• feel very worried & find it hard to stop worrying

• have worrying feelings that make it hard to do your everyday activities

• have difficulty concentrating

• have trouble sleeping

• easily tired, irritable & restless

• have obsessive behaviour

• have physical symptoms of racing heart, tight chest, painful jaw

Adrenal Support

In Naturopathic Medicine, the adrenals are often the first place to look when symptoms of anxiety are present. These glands, which sit just on top of the kidneys, regulate the production of the stress hormones, cortisol & adrenalin. These are very important hormones that allow our body to adapt to stressful situations, such as jumping out of the way of an oncoming car. However, when the adrenals are constantly producing large amounts of stress hormones, we are in a permanently heightened state of anxiety. A simple salivary test can detect elevated cortisol levels, which can then be balanced with high doses of B-group vitamins and nourishing herbs such as Rhodiola & Withania.

Magnesium

High-stress living creates a high demand for magnesium. If we become deficient in magnesium, we have the classic stress symptoms of anxiety, insomnia & muscle tension. Magnesium supplementation calms the transmission of nervous impulses in the brain, literally turning down the volume in the brain.

Herbal Medicines

Traditionally, herbalists have used the nervine class of herbs to tone down nervous system activity and reduce free-floating anxiety. These work to improve levels of calming neurotransmitters such as GABA and reduce the effects of the excitatory neurotransmitters. The wonderfully named Passionflower, as well as Lemon Balm, Zizyphus & Skullcap all exert calming effects on the nervous system.

Diet

Caffeine and nicotine are both adrenal stimulants; indeed, most of us have experienced the awful jittery sensation of too much coffee.  Both should be avoided in anxiety. The artificial sweetener, aspartame (commonly known as Equal or Nutrasweet) contains excitatory neurotoxins that play havoc with our neurotransmitters and stimulate anxiety. If this wasn’t bad enough, they have also been found to contribute to obesity, carbohydrate cravings, behavioural disturbances & visual problems.

The Aging Male

We all know someone who could easily be the subject of today’s article... that 40-something guy: grumpy, tired, pot-bellied, forgetful & grumpy. What you may not know (unless he happens to be your partner) is that he also has low sex drive, can’t maintain an erection, and is losing muscle mass. Sound like anyone you know?

It is very normal for hormone levels to decrease in both women & men sometime around the mid-late forties, signalling a decline in our reproductive capabilities. For a peri-menopausal woman, her ovaries begin to slow down, with her oestrogen & progesterone levels decreasing accordingly. The symptoms of this are familiar: hot flushes, mood swings, low sex drive, weight gain & night sweats. In men, very similar things are happening, it is just that we know less, and certainly talk less, about them.

Andropause.

Androgens are the name given to the group of male hormones, including testosterone. Thus, andropause is the pausing of androgen production. Most men would want to know they have ample testosterone on board, for this plays a big role in a man’s stamina, musculature, mood and libido. When levels drop, so too do energy levels, muscle mass, libido, mood, sleep quality, memory and general drive. Some men may even experience night sweats & hot flushes, symptoms typically reserved for women. Whilst some reduction in testosterone is normal, it is becoming increasingly problematic, especially in men of younger & younger age. Why??

There is a large body of research to suggest that the following factors are responsible for the increased decline of testosterone:

• Obesity as men get fatter, their oestrogen levels rise (yep, this gives you your man boobs) and testosterone falls. As testosterone promotes the formation of lean muscle tissue, a decline in levels means it becomes harder to build muscle.

• Sedentary lifestyle: exercise is a strong driver of testosterone, in both men & women. Low exercise = low testosterone.

• Stress: high levels of cortisol (our key stress hormone) compromises testosterone production.

• Environmental toxins: men are increasingly exposed to xeno-oestrogens, plastics & pesticides, all of which disrupt testosterone synthesis in the testes.

• Oxidative damage: the combination of a diet low in nutrients and high in sugar & processed fats causes early damage to the cells that produce testosterone.

Next week’s article will consider how we can support healthy testosterone levels through the right nutritional, herbal & lifestyle means.

Ageing Gently

Ah, the subject of ageing. This thing we’ve come to fear and dread, even though it’s a completely normal part of being alive. We fear ageing for two main reasons. Firstly, we’re constantly exposed to ridiculous standards of appearance that we’ll never live up to, and we’re bombarded with images of gorgeous people that include no-one over the age of 45. And ,secondly, ageing well is just not something that we’re good at.

Ageing is pre-programmed into our DNA. We simply can’t not get older. Our cellular age, however, is not necessarily the same as our chronological age and we do have some influence over this. Depending on many lifestyle factors, our 50-year-old body could have the cellular age of a 35-year-old or a 75-year-old.  

Signs of Poor Ageing

Joint Pains: Waking up stiff & sore, swelling & pain are all signs of inflammation settling into the joints. This is not good. It generally means you move less and less, and consequently gain weight and lose flexibility & strength. It’s not a good sign to be struggling to get up from a chair because your knees are going and you’re only 40. Joints will wear down faster when the body is overly acidic or inflamed, usually due to a highly processed, sugar- & grain-filled diet.

Weight Gain: Most people gain a kilo or two a year from the age of 40. Some of this is entirely normal, and due to hormonal changes. Some of it, however, is not; it is due to poor diet, inadequate sleep and physical activity, and too much stress.

Fatigue: Whilst we know that we generally slow down as we age, many people struggle simply to get through a day due to being exhausted. This chronic fatigue can be due to many reasons, particularly poor quality and adrenal dysfunction, but certainly increases as we age.

Chronic Inflammation: More and more, we are recognising that inflammation is the root cause of many diseases. High levels of pro-inflammatory cytokines are found in age-related diseases such as diabetes, arthritis, osteoporosis and cancers.  

Improving your odds of Ageing Well.

We can’t change our genes (at least not yet anyway!), but we can certainly look after our cells and age more gently and gracefully. It’s all about keeping it simple:

Eat a nutrient-dense, anti-inflammatory diet. Simply put, this means eating a wide array of colourful vegetables & fruits; healthy fats like coconut, avocado, salmon & seeds; and good quality meats & eggs. It also means avoiding processed foods and sugar.

Move. Often. Staying active is profoundly important in looking after your cardiovascular system, stimulating your metabolism, and keeping your joints limber and your body agile. Do what you love, be it cycling, jogging, swimming, tennis, dancing or gym…or if you don’t love it, at least do it with someone you love to be with.

Reduce your stress. I know, we throw this phrase around all the time. It’s true though, stress is closely tied to inflammation and seriously increases your rate of ageing. Meditate, pray, do yoga, read uplifting books, play gorgeous music. Whatever takes the edge off for you.

Attention Deficit Hyperactivity Disorder (ADHD)

Attention Deficit Hyperactivity Disorder (ADHD) is a concerning issue throughout the Western world. In 2000, the Australian National Survey of Mental Health and Wellbeing reported that 11% of children and adolescents fulfilled the criteria for ADHD. This is a significant portion of our children. The impulsivity, hyperactivity and inattention that characterises ADHD are normal behaviours experienced by all children at some times.  It is when they persist as a child’s normal ‘fall-back’ behaviour that they become a cause for concern. What are we doing to our children that lead to such high statistics?

Risk factors for developing ADHD are many and varied, including:

• Genetic and epigenetic factors.

• Maternal stress and/or substance abuse during the prenatal period impacting upon neurological and endocrinological development

• Exposure to environmental toxins (heavy metals, solvents, pesticides etc.)

• Sub-optimal nutrition both pre- and post-natally; particularly omega 3 fatty acid, zinc, iron & magnesium deficiencies.

• Hypersensitivities to foods and food additives, particularly artificial colourings.

• Poor gut and immune development, which may affect the developing brain due to increased oxidative stress and inflammation.

• Home & school stress, which strongly predispose children to cognitive and mood problems.

Natural Medicine Therapies for ADHD

Proper nutrition for growing children is vital. Where possible, the diet should be rich in organic fruits, vegetables, meats & fish and low in refined carbohydrates, sugar &processed foods with chemical additives. Cold water fish, walnuts & pumpkin seeds are particularly rich in the essential fatty acids required for healthy development of the brain and nervous system. Elimination diets can be a useful tool in monitoring individual food sensitivities. Studies have shown a 50% reduction in symptoms when such diets have been followed, highlighting the connection between gut sensitivity and ADHD.

Mineral supplementation is often important in treating ADHD. Magnesium reduces excitability and improves sleep in children with ADHD while Calcium relaxes the nervous system. Probiotics are crucial in reducing levels of harmful bacteria in the gut. When allowed to proliferate, these bacteria produce damaging neurotoxins which profoundly affect cognitive function and behaviour.  These bacteria feed on and ferment the sugars from our diet, so often modifying or restricting carbohydrates intake is very helpful. 

Herbal medicines have been used successfully in the treatment of ADHD. Bacopa improves visual processing & memory; Chamomile relieves anxiety and nervousness; Rhodiola is neuroprotective and stimulates nervous system activity and L-theanine (from green tea) enhances relaxation & learning.

Exercise is a fantastic adjunct to any treatment. Regular, strong cardiovascular exercise enhances brain and neurotransmitter activity and supports healthy cognitive development.

A Weighty Issue

We are all too familiar with spreading waistlines. Most of us have had to let our belts out by a notch or two, or have resorted to wearing elastic pants for a while. When we are in our twenties and thirties, we can generally shed an extra couple of kilos easily by cleaning up our diet and doing some more exercise. As we get older, however, this becomes harder & harder to do; the longer we stay fat, the harder it is to shift. Take a look around any shopping centre in Australia and you will see that our waistlines are seriously expanding, and more than just a couple of notches! Along with Kalgoorlie, we here in Geraldton have one of the highest rates of obesity in a country that has one of the highest obesity rates in the world… Ouch! 

How fat is too fat?

The old way of measuring how fat you are in with the BMI (body mass index). This is a simple scale that determines if you are of a healthy weight; a BMI of between 19-25 is considered healthy. If you are above 25, you are considered overweight, whilst below 19 you are underweight. To determine your BMI, you divide your weight (kg) by your height (metres) squared. For example, you might be 168cm tall, and weigh 78 kg, giving you a BMI of 27.6 (overweight). The BMI was first developed in the 1800s, and its validity in today’s overweight world is questionable. We all know that lean muscle tissue weighs more than fat, and lean muscle is the stuff we want! Many flabby people will actually have a reasonable BMI, whereas some very strong, toned types will have a BMI in the obese range.

Measuring your waist circumference is a more reliable way to go. It is also a quick way of showing how much body fat you have and where it is located. Regardless of your height or build, an increased weight circumference is highly associated with chronic diseases such as diabetes, heart disease, raised triglycerides, high blood pressure and cancers. To check, simply place a tape measure directly over the skin, just above the navel. Breathe out, hold the tape snug (not tight!) and record the measurement.

Healthy waist measurements

For women, under 80cm is considered healthy; 80-88cm has an increased risk of chronic disease; and over 88cm has a greatly increased risk.

For men, under 94cm is healthy; 94-102cm is increased risk; & over 102cm is greatly increased risk.

What is the problem with carrying extra belly fat? It is not the nice layer of subcutaneous fat under our skin that helps keep us warm. Belly fat lies deep in our abdominal cavity, and surrounds important internal organs. It causes Fatty Liver Disease, raises blood triglyceride levels, contributes to insulin resistance and plays havoc with appetite regulation. How do you measure up?

Forty & Fabulous!

40… Strange things start happening to our body when women hit this notorious age (I’ve certainly noticed some)!

Aches emerge that we’ve never noticed before, a few kilos suddenly appear around our middle, our energy is never really great, our skin looks dry and dull, and hormones are all over the place. These are the first whispers from the body that all is not so well. It’s a little confronting, and kind of tempting, to ignore.

However, these whispers do not simply go away; it really is a sign that something needs to change. For many women, their energy is spent in caring for others. Many a woman will carefully prepare nutritious food for her children, whilst existing on a coffee or two and a vegemite sandwich herself.

As we approach menopause, we must learn to take real care of ourselves, otherwise, our body is not going to hold up! The good news is that our body has a most amazing capacity to heal itself, so long as we provide it with the right conditions.

• Clean up your diet: Get rid of the empty foods: refined carbs, starchy foods, sugar and most coffee & alcohol. Load up on clean proteins (eggs, poultry, meats, fish), antioxidant-rich vegetables (green leafies, beetroot, pumpkin, tomatoes) and healthy fats (avocado, egg yolk, coconut oil, chia, walnuts, oily fish, butter)

• Look after your adrenals: The primary function of these glands is to produce hormones involved in the stress response. During menopause, however- when ovarian hormone production decreases- the adrenals take over. Healthy adrenals produce enough oestrogen & progesterone to tide you over, avoiding the dreaded hot flushes, sweats & mood swings. Women who enter menopause with adrenal depletion have a much harder time than those with strong adrenal function. Practice actively de-stressing through things like mindfulness meditation, prayer & yoga. Equally important is getting adequate rest & downtime, and making sure you do the things you love.

Beetroot, anyone?

Have you ever seen a beetroot seed? Its the most insignificant prickle-like little thing that must be soaked in water  to soften for a good while before it can be planted into some good compost-rich soil. I like, immensely, the unlikelihood that his hard seed, which could easily be mistaken as a large crumb, would ever grow into something as magnificent as a beetroot. And, yet, nature works her magic to grow it into a vibrant purple bulb, resplendent in its red-veined leaves, and impregnating everything it touches with its colour.

In a somewhat sketchy analogy, we humans are more than a little bit beetroot-like ourselves. Shrouded in hard, inconspicuous coats to protect against a harsh world. But, when we are very gently allowed to soften, we start to flourish… maybe not into something quite so lavishly purple, but something just as beautiful and unique.

As a Naturopath, I work with some wondrous people; mostly women, but some pretty amazing men too. All of them humans, many of whom have hardened themselves to cope with the challenges of life. And this has resulted in their various maladies: anxiety, depression, headaches, fatigue, overwhelm, sadness. As they sit in front of me, telling how it is for them, I feel incredibly privileged. For, in their realness & vulnerability, I see them. They just don’t yet know how to unfold themselves from the constraints of their shell.

Start with the body.

This is my favourite bit. In the confusion and overwhelm, it’s so hard to know where to start. The body, wisely, gives us the clues. So, we start here. Some gentle cleansing with herbs, a lighter diet, some movement. This allows for a layer to be lifted. Then we start to glimpse a bit deeper…maybe the tension in the gut, or the overactivity of the nervous system, or the exhaustion. So we start to work with this. Always gently & mindfully. No two bodies are the same, I’ve learned that. Each one reveals itself slowly and in different ways. And there’s not one magic supplement thats going to make it all better. The gift of the body is that it calls us to attend to it. Initially it might just whisper, but that whisper gets louder & louder until we can’t not listen. Each body needs something different. Maybe something simple, like some more rest and a good zinc supplement. Others need a real overhaul of the food that going into it each day. Or a specific combination of minerals that will rebalance some of its biochemistry.

What I notice then is that, as the physical body starts to heal, so too does the mind. It’s really very beautiful. Sort of like beetroot, but not really.

Charlotte x