Supplements

Placebo effect

It’s all in the mind….exploring the power of the placebo effect

pillThe placebo effect is a term used to describe the benefit someone derives from taking a ‘medicine’ that is, in fact, not a medicine.  When people take something they believe to be a medicine, the power of their belief causes a shift in their thinking which then in turn can influence the physiology of the body.

In 1955, the scientist Henry Beecher published the classic work entitled “The Powerful Placebo” and he was the first scientist to define the placebo effect. Since that time, the placebo effect has been considered a scientific fact and the placebo or ‘dummy’ pill has been used to test the validity of drugs and treatments.  Unless a drug exhibits effects that are greater than the placebo, the drug is not considered effective. This powerful effect can be as high as 30-40% in some cases. Depression for example, has a fairly high placebo rate – with many people reporting improvements in mood whilst taking the placebo pill.  Other researchers have found that 85% of the effectiveness of cough syrups can be attributed to placebo, leaving only a tiny 15% to be active medicine. Side effects have even been reported in healthy volunteers taking placebo pills during clinical studies.

Research has been conducted for quite a few years into the placebo effect and how we might harness this in medicine.  After all if people can get better taking a dummy pill, then why don’t we use this effect more often? Placebo pills are biologically inactive and are thus safe and (should) have no side effects!

positiveSo why does the placebo pill work?  Our beliefs and expectations can influence and modulate activity in areas of the brain that are involved with perception, pain and the processing of emotion.  Researchers have shown that our mental processes such as thoughts, feelings and beliefs as well as our will and intention can significantly influence brain function.   Once upon a time, science viewed the way the brain functions as rigid and difficult to influence - especially in adulthood. However, we now know that the brain is far more open to influence and change and is in fact not rigid but quite ‘plastic’.  The term ‘neural plasticity’ has been coined to represent the fact that brain function is malleable and open to influence by our own subjective intention.  Once we have control over the master organ – we then have far more control and influence over the rest of the body’s functions.

So if we can positively influence our physiology through the ‘placebo’ effect – is it possible that we can negatively influence our body function through negative thinking?  This has, in fact, been shown to be true and has been given the term the ‘nocebo’ effect.  The nocebo effect has been scientifically proven, showing that with negative messages and verbal suggestions a patient can experience a worsening of their disease experience and outcome. It is not all just in the mind either – as blood tests shown increased inflammatory and pain markers after a nocebo procedure.

drpatEven when someone is given a diagnosis of illness – particularly serious or life threatening illness – the nocebo effect can start to operate.  This is why I find it counterproductive when well-meaning medical specialists tell a patient that they have “3 months to live” or they give similar limited predictions and opinions.  Research has shown that the anxiety and stress that this causes can negatively influence pain, immunity and mood – and go on to negatively influence the disease progression.

Another aspect of this mind over matter business is when a person creates an illness. In these cases, that despite the inconvenience and suffering of the disease, the experience is giving the patient some other positive reward.

I love bringing mind-body aspects into healing as it can really support healthy outcomes. Helping people to see how their thinking and beliefs influence all aspects of their physical health and subjective experiences is really rewarding. Even asking the question how their disease may be benefiting them often brings many insights and shifts.

So if we have a choice to influence our physical reality with positive or negative thinking and beliefs – then why not focus on the positive!

Natural Anti-Ageing Strategies

Natural Anti-Ageing Strategies

Understanding the basis of human ageing is an area of medical research that is growing rapidly.  Age is the most important risk factor for most of the common diseases that we face as we age.  As such, to help slow the course of ageing is one of the great biomedical challenges in our modern times. Following on from this, there has been a lot of attention in recent years on a range of nutrients that can promote health and prevent ageing. So let’s look at the theories of ageing and some of the new darlings of the nutrient world touted to help prevent or slow down ageing.

There are many theories that expound on the process of ageing and even more theories on how to prevent this process. Essentially most researchers agree that ageing starts with molecular or DNA damage. This damage then leads to cell, tissue and eventually organ dysfunction and disease. The best known and most long standing argument for ageing is the free radical theory. Free radicals, also known as ROS (reactive oxygen species), create havoc in the cells and tissues of the body and cause DNA damage and inflammation. Antioxidants are what the body uses to neutralise or scavenge the ROS and thereby repairing or protecting the body from damage.

Mitochondrial function is one area that is now leading the race in new theories and understanding of ageing. The mitochondria influence or regulate a number of key aspects of ageing. These include cellular senescence (when cells stop replicating and become dormant), chronic inflammation and the age-dependent decline in stem cell activity.

mitoMitochondria are like miniature organs that exist in almost all cells of mammals. The mitochondria are essentially like small batteries that are responsible for producing energy in the cell. Dysfunction in the mitochondria is thought to be one of the reasons that we age. The mitochondria itself, during its processes of energy production also produces ROS.  New understanding of how mitochrondria function has created a plethora of health strategies directed at improving mitochondrial quality and function to have far-reaching beneficial effects.

In adults, tissue homeostasis is highly dependent on stem cell (SC) function. These adult SCs are not only essential in continuously-proliferating tissues, like the blood, intestinal and skin systems, but also involved in more dormant tissues, such as skeletal muscle and brain that undergo regeneration only after damage or exposure to disease. Ageing is accompanied by a decline in adult SC function, termed SC senescence, which leads to loss of tissue function and the capacity for regeneration.

So let’s now look at some novel ways that have been shown in research to slow down the ageing process – including specific eating patterns, nutritional supplements and exercise.

The Hidden Benefits of Exercise

pushupIn ageing, skeletal muscle mass decreases from mid-life onwards at the rate of about 1% per year. Along with this loss of mass in our muscles, is a reduction in mitochondrial function. Similarly, muscle strength is also seen to fall with age. However, it can be hard to attribute these changes to ageing per se, as inactivity often accompanies older age groups and will contribute to this functional decline as well. Studies that compare active groups versus sedentary groups always show a much greater deterioration in mitochondrial function in the sedentary groups. It is interesting to ponder whether the deterioration leads to loss in energy production and then levels of fatigue increase which leads to further sedentary behavior.

In any case, we now know that staying active as you get older is an essential component of preventative health and can boost your mitochondrial function. Physical exercise acts to tune up our existing mitochondria but it also has been shown to stimulate the production of new ones, a phenomenon known as mitochondrial biogenesis. This has been best observed in muscle cells -  studies finding the muscles of endurance athletes house very high concentrations of mitochondria. Endurance exercise also stimulates increased ROS scavenging despite the fact that increased exercise can cause some increases in ROS production.

When looking at exercise and ageing, the great news is you don’t have to be a super fit marathon runner to grow new mitochondria. Simply engaging in consistent, regular aerobic activity stimulates your muscle cells to make this adaptation to increased energy demands.

runningHigh intensity interval training, commonly known as HIIT, is by far the best exercise for supporting mitochondrial health and resilience. For many years we have been told to exercise for at least 30-60 minutes to get the benefits but new evidence shows that we can gain the same benefits from HIIT as we do from endurance type training. HIIT training involves low to moderate training (such as walking) with short 30 second bursts of high intensity output (such as running as fast as you can) followed by rest/low intensity.  HIIT has been shown to be much more efficient at promoting fat burning and has numerous benefits on mitochondrial function. HIIT also promotes nitric oxide to be released which keeps the cardiovascular system healthy and lowers the blood pressure.

Eat Less, Live Longer

Calorie restriction (eating less food) is an intervention for which the greatest evidence exists for slowing ageing. It was initially thought that calorie restriction would lead to lowered basal metabolic rate (BMR) and in turn decrease ROS production. However, calorie restriction actually can lead to an increased BMR by triggering mitochondrial biogenesis – a process whereby the mass of the mitochondria increases along with energy production and ROS. However, despite this, the ability to scavenge ROS also increases.

dinnerSome of the oldest living cultures have low calorie intake diets and it seems that restricting food, in the form of a mild fast, initiates a whole cascade of beneficial effects on the body. On the back of mounting evidence, intermittent fasting and calorie restriction have become popular methods to improve long term health and slow down ageing. There are two main methods the 5:2 method and the 8 hour eating pattern. The 5:2 diet stipulates eating normally for 5 days and then a 2 day calorie restriction of around 500-600 calories. With the 8 hour method, food intake is limited to an eight hour window each day to increase the overnight fasting state. Both of these methods can promote weight loss and tend to have favourable impacts on cell function and repair, gene expression, insulin sensitivity, inflammation markers and can potentially reduce the risk of cancer. The main thing to still focus on with either of these diets is to remember that you are withholding calories and not nutrients. So if you focus on nutrient dense foods, you can do very well on these diets.

Supplements For Longevity

supplementsWhile eating a diet rich in whole foods is the most important health foundation stone, we can enhance the effect of this by supplementing with key nutrients that can really pack a bigger punch on our body function. Many of these nutrients highlighted below will be ingested as part of a whole food diet, but only in small amounts. Supplements can hone in on areas we need specific support with or boost particular functions we are aiming for.

  • Resveratrol –is a type of natural phenol, and is generally classified as a phytoalexin which is a compound produced by a plant in response to injury or stress. Resveratrol acts as an antioxidant and helps to reduce inflammation. Research has found small benefits of this compound on brain function and cardiovascular health.  Not a lot of strong evidence exists so far on other conditions such as cancer and diabetes but research is continuing.
    • Sources: grapes, berries, red wine, Japanese Knotweed (herb) and Pine trees
    • Average amount in red wine is 4.7mg/litre whereas supplements contain far greater amounts.
    • Japanese Knotweed contains a form of resveratrol known as Trans-resveratrol and this chemical form is best absorbed and utilized by the body. While red grapes are high in resveratrol, it must be converted into trans-resveratrol in the body.
  • blueberriesPterostilbene – similar to resveratrol, pterostilbene is actually a dimethylated derivative of resveratrol. This particular molecule gives it the advantage of better availability and stronger antioxidant potential. While it is still in the early stages of research, it appears to be particularly good for cognition and brain function and reducing blood sugar and blood pressure.
    • Sources: Blueberries (yum!), almonds, grape leaves (think dolmades).

 

  • Vitamin C – one of the most important nutrients for literally thousands of processes in the body, good old vitamin C can often be overlooked. It is probably one of the supplements I prescribe the most, because it is so needed and can be hard to get in sufficient quantities.  It is so important, I have previously written a whole post on it – which you can find here.
    • Vitamin C offers specific anti-ageing support by stimulating collagen production for ageing skin and generally lowers free radical damage to mitochondria to boost energy and wellbeing.
    • Best Sources:  most fruits and vegetables – particularly wild berries, kakadu plum, rosehip, acerola cherry, guava, parsley, citrus, capsicum, tomatoes.
  • energyCo-enzyme Q10 – aka ubiquinol. One of my favourite supplements for energy and general health, CoQ10 acts as a potent antioxidant and can support energy production in the cell. It is a naturally occurring fat soluble substance similar to a vitamin and is housed mostly in our mitochondria.  We slowly lose our capacity to make optimal levels as we get older due to our genes and mitochondria malfunctioning and this is one of the reasons why energy levels fall as we age.
    • Be wary that CoQ10 supplements can appear in either the ubidcarenone or ubiquinol form. Ubiquinol is a derivative of CoQ10 that is fully reduced and saturated with extra electrons which enhances absorption and is my preferred form to supplement with. Both CoQ10 and ubiquinol are key components in the electron transport chain, facilitating the production of energy (ATP) in redox reactions.
    • Food Sources: muscle meats - especially the heart, meat, fish, smaller amounts can also be found in nuts, seeds, vegetable oils. Supplements are the most reliable source of CoQ10.
  • eggsVitamin A – vitamin A is well known for its impact on boosting collagen production in the skin and is a popular and effective ingredient in most anti-ageing skincare regimes. Oral supplemental doses of vitamin A are also effective for a range of general parameters for the body and as an anti-oxidant.
    • Best sources: cod liver oil, butter, eggs, liver,  also the precursor beta carotene can be sourced from vegetables, but conversion may be limited in some people.
  • Vitamin B complex: The B vitamins are a synergistic group of vitamins that work together in a multitude of ways in the body to promote and maintain health. Everything from energy production, skin health, liver enzymes, and neurotransmitters to hormone production, blood sugar regulation and immunity involves some of the B vitamins. Being water soluble vitamins, we rapidly use these up and need a regular intake to maintain health and reduce the stresses of lifestyle as we age.
    • Best sources: different vitamins are found in different foods but generally they are found in eggs, meat, liver, nutritional yeast, wheat germ, nuts, seeds and grains.
  • NAD+ - Nicotinamide Adenine Dinucleotide (NAD) is a co-enzyme found in all cells and is involved with gene expression. NAD can be synthesized from diverse dietary sources, including nicotinic acid and nicotinamide (B3 vitamins) and tryptophan.
    • Another active B vitamin nicotinamide riboside (NR), is a precursor to NAD and supplements of this may boost NAD levels. The benefits of calorie restriction on metabolism discussed above and other cellular functions, such as cognition, involve NAD+ interacting with the class of genes SIRT1/3 which mediate aging and mitochondrial function.
    • Food Source: NR and NAD is also found in trace amounts in milk.

 

  • roosterHyaluronic Acid – found most abundantly in the combs of chickens (!), this compound is also synthesized. A naturally occurring component of connective tissue, skin and nerve tissue that promotes water retention, helping to lubricate the cell and keep it supple.
    • It is great for improving joint health and mobility as well as promoting better moisture retention in the skin.
    • It is mostly used in the beauty industry in topical products to promote healthier skin and reduce wrinkles.
    • Oral doses have also been studied and researchers found definite improvements in dry skin and better joint mobility after taking oral supplements of hyaluronic acid.

 

  • belly fatAlpha Lipoic Acid – Alpha lipoic acid supplements have been shown to reduce mitochondrial loss in humans and boost mitochondrial biogenesis and energy. Being both a fat & water-soluble antioxidant it can help produce cellular energy and also shift glucose into muscles and away from fat cells.
    • Alpha lipoic acid supplementation has been very well researched and found to improve a whole range of parameters important for health. In particular, it has been shown to shift body composition, burn fat, boost cognitive function, reduce dementia risk, improve glucose tolerance, lower cardiovascular risk and improve diabetes management.
    • Sources: found most abundantly in the following foods: heart, liver, kidney, spinach and broccoli

 

  • Key Amino Acids: Amino acids are small proteins that are essential for maintaining health. Some amino acids have very specific roles in the body – such as boosting neurotransmitter levels or promoting detoxification in the liver. The following are particularly well researched for their role in mitochondrial function and ageing:
  • Acetyl-L-Carnitine - Carnitine is biosynthesized from two other amino acids, methionine and lysine and acts as an antioxidant and helps regulate metabolism. Carnitine plays a key role in mitochondrial function, mood and neurotransmitter levels as well as liver enzymes.
  • L-arginine - L-arginine, is an amino acid that is the primary precursor of nitric oxide (NO)—one of several biochemical pathways that supports cardiovascular health and mitochondrial function. In addition to its protective effects on the mitochondria, L-arginine and its counterpart citrulline both stimulate NO production and exert a very powerful role on the vascular system, in particular stimulating vasodilation of the blood vessels and keeping blood pressure healthy. This vasodilatory effect of the amino acid citrulline has also shown to be good for erectile dysfunction by increasing the blood flow to the genitals.

 

A Note About Choosing Supplements

vitaminsWhen choosing supplements it is important to know about quality and synergy. Just as our body has been used to receiving complex combinations of nutrients through the diet for thousands of years, in some cases taking smaller doses of key nutrients mixed together into one supplement can dramatically improve absorption and efficacy than taking large single doses of the same nutrients. Likewise, the quality of the supplement is important to ensure you get the best effects from supplementing. Your practitioner should be able to help guide you into knowing the best supplements regime for your own requirements to help promote your health and vitality as you age.

 

 

 

Fever

Natural Fever Management

fever thermometerI see many children in my practice with recurrent infections and lowered immunity. In these cases, I always check in with the parent about their usual routine for fever management. So many parents are scared of fevers and I spend a large part of the consultation educating about the importance of fevers, their role in immunity and how to manage them more naturally.  It is not uncommon for parents to give multiple doses of paracetamol or ibuprofen containing medicines to lower a fever. While every parent is well meaning and wants to ease discomfort in their child, these drugs are not without side effects. Many children overdose from excess paracetamol ingestion and it is the leading cause of paediatric hospital admissions and calls to poisons information hotlines.  Children aged between 1-3 years old have the highest incidence of accidental poisoning.

Why Do Fevers Occur?

coldFevers are a common occurrence in children and less common in adults possibly due to a child's immune system being more immature and many adults tend to suppress the fever response over the years and have a generally lower vitality. The most important thing to know is that fevers are not a disease but rather a symptom of another disease process. The body uses a fever to stimulate and enhance the immune system to deal with the actual disease process. A fever may occur in response to many different challenges that the body faces, including infections, burns, dehydration, heatstroke, vaccination, drug and alcohol use, excessive exertion and exhaustion. In babies and young children fevers can also accompany teething, overdressing and overexcitement. Most fevers that occur are the result of a viral infection and are considered a natural defence mechanism employed by the immune system.  Research has revealed that the raising of core body temperature destroys many viruses and bacteria which can only survive in a narrow temperature range. Fevers also enhance immunity through increasing white cell counts.

The thermoregulation of the body (temperature control mechanism) is a finely regulated process. While many people get alarmed that the body temperature is elevating and might not stop, it is important to understand that the fever process is finely regulated by the brain. The hypothalamus (brain region) acts like a thermostat and responds to substances in the body and can increase or decrease temperature states.  These substances called pyrogens are produced by the body but are also produced by infectious agents such as viruses and other pathogens. In most cases though the temperature rises to 39-40.5 and stops. In very rare cases, if the core temperature stays elevated for too long at a very high temperature above 41 degrees C, it is possible for the fever to cause damage to tissue and impair cell function.

But what about febrile convulsions – aren’t they dangerous?

brainThe fear of a febrile convulsion is certainly what drives many parents to turn to paracetamol or ibuprofen during a fever. A febrile convulsion or mini seizure normally occurs when the body temperature rises too rapidly and contrary to popular thinking is not due to how high the temperature is per se.  A febrile convulsion generally only lasts one to two minutes but can last up to 10-15 minutes. The actual risk of febrile convulsion is actually very low, only occuring in approximately 3% of children. These convulsions, while being stressful to witness, are actually benign, do not damage the brain or impair intelligence. There is no long term complications or increased risk of epilepsy or other seizures following a febrile convulsions. Research has shown that paracetamol does not decrease the risk of febrile convulsions. It is possible that as the medicines wear off, there can be a more rapid rise in temperature as the body attempts to increase the fever response and that might be a possible trigger for seizures.

Feed a Cold, Starve a Fever?

sick childLike many ‘old wive’s tales’ there is truth in this saying. When we eat while having a fever it diverts energy away from the vital response and can decrease our ability to fight the illness. In addition, it is possible that the body may misinterpret food substances absorbed from the gut as allergens during a fever response as it is on high alert. In most cases of fever, our body ensures we don’t eat too much anyway, as our appetite is often very low and we don’t feel like eating.  However, it is very important to remain well hydrated during a fever as the increased body temperature and sweating can lead to dehydration. Small frequent drinks of water and medicinal herbal teas are best initially in the early stages and then you can use bone or vegetable broth or diluted vegetable juices once on the mend.

It is normal for a fever to increase the heart rate and be accompanied by other symptoms such as a headache. Remember that when using paracetamol or ibuprofen to relieve a headache or lower the fever might make your child more comfortable, it will also make their body work harder to fight the infection. So instead of trying to bring a fever down, consider allowing it to do its job. I find in most incidences when a fever is allowed to run its natural course the patient

dispensaryrecovers much quicker. I have also found that in cases of chronic lowered immunity and recurrent infections, allowing a fever to run its course has an immune enhancing effect that boosts the vitality and helps to prevent another infection – effectively breaking the cycle of recurrent infections. There are some remedies that you can use during a fever to alleviate some of the unpleasant side effects but still support your body. I find homeopathic remedies can be effective and some herbal teas are useful.  Supporting your body with vitamins can also be a good way to enhance the immune response without lowering the fever.

Natural Fever Management Tips

When dealing with a fever, you should aim to support yourself or your child by staying warm, keeping well hydrated and getting plenty of rest.  The onset of sweating will often resolve the fever, but do not force your child to be over dressed or covered to stimulate this.  As a general rule, if you or your child is still shivering or has cold hands or feet, do not attempt to lower the temperature as the body is still raising the temperature to the optimal level.  Wait until the body is universally hot or sweating has started, as this heralds the climax of temperature. The body will naturally bring the temperature down when it deems that the time is right.

RED FLAG : redflag
  • While most fevers can be managed safely at home, always seek medical advice when fevers are accompanied by other major or severe symptoms such as persistent cough, vomiting, headache with neck stiffness, respiratory distress or marked mood disturbance or when fevers are very high and continue for more than 24-48 hours.

 

 

Summary of Tips For Managing Fever and Keeping Hydrated
  • Offer plenty of water or rehydrating formulas but avoid using juice or milk as hydrating agents

broth

  • Use homemade bone broth or vegetable broths / soups once on the mend. Recipe is available here.
  • Herbal teas such as rosehip, yarrow, elderflower & peppermint can help with fever and cold symptoms.

homoeopathy

  • Homoeopathics such as Belladonna, Aconite are great for sudden onset fevers.
  • Tepid baths and sponging can make children more comfortable and will help to lower the fever a little if you feel it needs to.
  • Make sure  you or your child child gets plenty of rest and sleep!

 

 

 

 

Natural Menopause Solutions

Natural Menopause Solutions

Transitioning Naturally Through Menopause

The term ‘menopause’ generally relates to the years before the final menstrual period and those years soon after. In fact, the years leading up to the menopause are more accurately coined the ‘peri-menopause’. A woman is considered to be truly menopausal when she has failed to have a period for over twelve months.   The journey to menopause may take many years and health needs vary over this time. This transitional time is often marked by changes in menstrual cycle, both in length and blood flow, as well as a host of other hormone related symptoms. These may include hot flushes, night sweats, vaginal dryness, mood change and memory loss.

 

Many things influence a woman's journey through menopause.

Many things influence a woman's journey through menopause.

I find that many things will influence a woman’s experience of the peri-menopause and beyond.  Studies show that women’s emotional health, social situation and stress levels will influence her experience of menopause. Thus it is not just all about hormones!

A woman’s diet and lifestyle, including exercise and stress levels, can play an important part in this phase.  Natural therapists view the menopause as a natural transition and seek to support women through this period, providing both symptom relief and preventative health care advice.

 

Hormone replacement therapy implies that menopause is a deficiency syndrome rather than a natural process.  For most women, HRT is not necessary for a healthy menopause experience, and its use should be carefully considered as it is not without inherent risks. Most people are now aware of the longitudinal studies (such as the nurses health study) and their findings which have narrowed the therapeutic use of HRT to short term treatment of severe flushing. While some authorities still recommend HRT to prevent osteoporosis most now believe the risks are outweighed by any possible benefit from a reduction in fractures.  Other early cited benefits of HRT on diseases such as heart disease and mood/memory have now also been discounted by substantial research.

 

Black Cohosh can help with menopause.

Black Cohosh can help with menopause.

Naturopaths and herbalists apply a range of strategies for treating menopausal women and they offer an alternative to HRT for most women.  Herbs are used to address symptoms of low oestrogen and progesterone during the peri-menopausal years, helping to balance hormone problems.  They can be very effective in treating heavy periods, hot flushes and erratic cycles.

There are other herbs that can be used to improve memory, mood and sleep problems.  The herb Black Cohosh is particularly useful for menopausal hot flushes, but I find it works best when combined with other herbs to treat each individual.

 

A personalised approach will factor in each woman’s individual situation, including her diet and lifestyle, and how it may be impacting on her menopausal complaints.  A treatment plan may include lifestyle changes such as increased exercise. Some studies have shown that women who exercise regularly experience less severe flushes than sedentary women. Exercise is also important for maintaining good bone density which starts to decline in midlife. Ensuring you have good adrenal function and managing your stress is also important, as your adrenals are responsible for picking up the slack hormonally, once your ovaries wind down. Click here to learn more about your adrenals.

 

Flaxseed can help modulate oestrogen.

Flaxseed can help modulate oestrogen.

Dietary changes can also be helpful. Foods such as legumes, sprouts, nuts and seeds can be helpful in offsetting declining oestrogen levels. These foods contain substances known as ‘selective oestrogen receptor modulators’ or more simply SERMs. They appear to interact with oestrogen receptors and can stimulate an oestrogen-like action – which can make up for declining ovarian oestrogen production. Food sources are far safer than using concentrated isoflavone extracts from soy (such as tablets and powders), as these have not stood the test of time. Indeed, soy should only be consumed in a traditional fermented ways (such as tempeh & miso) as it is difficult to digest and can inhibit thyroid function.

 

Self help measures for hot flushes might include avoiding spicy and hot foods and drinks, stimulants such as coffee, tea and soft drinks, and alcohol which is known to increase heat and sweating.  Other tips include regular exercise, dealing with stress and anxiety and dressing in layers to enable easy undressing when hot. Lastly, it is good to try and embrace the journey to menopause rather than fight it. Women who seem to enjoy the time that the menopause brings for reflection and an honouring of wisdom, seem to have less symptoms and more enjoyment.  The good thing to know that after the transition happens, many symptoms settle as your body adapts to the new post menopausal state.

 

 

natural treatment of acne

Natural Treatment of Acne

pimplNearly everyone would have experienced acne at some point in their lives – with more than 85% of Australians experiencing some form of acne between the ages of 13-25 years. The typical spots, known as pimples and black heads, can be mild and infrequent or severe and prolonged, bringing both physical and emotional pain and discomfort. Acne vulgaris is the most common form of acne, but there are other types such as acne rosacea which is more common in adult women.

The teenage years are, of course, when we are most prone to this skin affliction and nothing brings dread into the heart of the average teenager more than a bad case of acne. Puberty heralds an activation of reproductive hormones and this increases the likelihood of acne.

Causes of Acne

Acne is caused by androgens (such as testosterone) stimulating the sebaceous glands in the skin of the face, neck and upper body. This stimulation causes an increase in the size of the glands and also an overproduction of sebum. Too much sebum can cause a blockage which results in the small fluid filled spots known as pimples. Bacteria and white blood cells get trapped in the pimples and multiply quickly causing swelling, redness and discomfort. Blackheads are also caused by too much sebum but the dark appearance is due to the presence of the pigment melanin.

sadteengirl

Acne can have a big impact on self esteem

Stress is also a common trigger for acne and while this has always been common knowledge to acne sufferers, only recently have studies been done to prove the impact of stress on acne. Exam stress was found in one study to definitely exacerbate acne in students. Stress is thought to worsen acne due to increased hormones produced by the adrenal glands and also by slowing down healing. Self esteem issues are common in most teenagers, but particularly those with acne. Studies have shown that teenagers with acne experience low self esteem, social isolation and are more prone to depression and anxiety. So it is essential that treatment for acne is holistic and takes into account the psychological elements as well as the physical.

The good news is that there is a lot that can be done to treat acne. Firstly, let's look at the conventional medical treatments and some of the problems with them. Standard medical treatment normally involves long term antibiotics which are aimed at decreasing the infection in the skin. The problem with antibiotics is the destruction of healthy bacteria in other areas of the body, such as the gut. This seems counterintuitive when a healthy gut and bowel function are essential in clearing body wastes including excess hormones as well as supporting optimal immune function. Retinoids (such as roaccutane) are another medical treatment derived from synthetic vitamin A which are used in bad cases of acne. These are powerful drugs with many serious side effects and I believe they are best avoided. There are also topical types of retinoid creams that are less harmful that the oral dose. Other treatments such as the contraceptive pill can be used in women to help balance the hormones that cause acne - however from a holistic perspective this is not really treating the underlying cause.  Natural approaches always aim to determine and treat what is contributing to the complaint.

Natural Treatment of Acne

A diet low in sugar and rich in veggies is essential in treating acne.

A diet low in sugar and rich in veggies is essential in treating acne.

Natural approaches to acne tend to focus on hormone balance, a nutrient dense & low sugar diet, healthy bowel function and stress management. Nutrients that are essential for healthy skin include vitamin A, E and C and the mineral zinc. When these nutrients are deficient, the skin is more likely to be unhealthy and will also scar more readily. Scarring in cystic acne always improves when the right nutrients are supplied.

A healthy diet is absolutely essential in treating acne, but not always easy for the average teenager to adhere to. Sugar is a major culprit in acne as it causes a surge in insulin which in turn stimulates an increased production of androgens which go on to trigger acne flare-ups. So avoidance of sugar and refined carbohydrates such as white flour products like breads, cereals and biscuits will indirectly decrease acne. A good intake of fibre from vegetables, nuts & seeds will ensure excess hormones are removed through the bowel, decreasing the stimulus on acne. Probiotic supplements and fermented foods such as yoghurt, sauerkraut, kimchi or kefir can also be useful as they help to promote good gut health, detoxification and robust immunity.

Burdock is a herb that helps to purify the skin from the inside out

Burdock is a herb that helps to purify the skin from the inside out

Herbal medicine provides many options for acne with hormone balancing herbs, liver and bowel herbs, immune and general ‘skin cleansing’ herbs. Once again, when you have a whole health assessment, we can detect what the underlying trigger for the acne is and then an individual herbal formula can be designed for each case and often gives great results.

Stress management is essential in acne treatments and should include yoga, meditation, massage, exercise and a balance should be sort between work, study and rest. If stress is a big trigger, herbs and flower essences can also help.

Natural Topical Treatments

It is normally best to not squeeze pimples and avoid touching your skin too much as your hands carry bacteria, which can make pimples worse. While, most of the problems with acne come from the inside out as detailed above, there are also some good natural remedies that you can apply to blemishes and pimples to promote healing and reduce inflammation on the surface. Apple cider

Honey can be used to soothe and heal the skin

Honey can be used to soothe and heal the skin

vinegar diluted 50:50 with water makes an effective treatment for spots as does lavender oil, teatree oil or raw honey applied to individual pimples. Be sure to find a good natural cleanser, use a microfibre cloth, carry out gentle exfoliation regularly and using a light lotion based moisturiser is normally necessary. Stripping too much oil from the skin can create rebound overproduction of sebum which may aggravate skin further.  Rosehip or argan oil are very good for promoting healing after a lesion has healed and can reduce scarring.

 

Patience is also necessary as all treatments for acne, whether they be natural or drug based, can take at least six weeks to have any noticeable impact, as the skin takes some time to respond.

 

Adrenal Health

Adrenal Health

suprarenalThe adrenal glands are small glands that sit like a hat on top of the kidneys. They are powerful little endocrine glands that manufacture and secrete steroid hormones such as cortisol, DHEA (which in turn can be made into oestrogen and testosterone) as well as adrenalin (sometimes called epinephrine). Many of the hormones produced by the adrenals are essential for good health and vitality, so if your adrenals aren’t functioning well, there can be widespread impacts.  They modulate and support the function of every tissue, organ and gland in your body to maintain balance during stress or illness to help you heal or keep you alive. The adrenal hormones closely modulate many metabolic processes in the body:

  • the utilization of carbohydrates and fats
  • reproductive function and fertility
  • the conversion of fats and proteins into energy
  • bone density and muscle mass
  • inflammation and immune function
  • the distribution of stored fat  – especially around your waist
  • normal blood sugar regulation
  • proper cardiovascular function
  • gastrointestinal function and digestion

 

Some of the signs that your adrenals are struggling include:

stressENERGY & MOOD

  • low energy, tired all the time
  • up and down or erratic energy
  • tired but wired feeling
  • irritable, easily angered, cranky
  • depressed, sad, teary, anxious

SLEEP

  • poor sleep, waking often, insomnia, night sweats
  • increased need for sleep, excessive sleep
  • waking unrefreshed and tired in the morning

IMMUNE

  • recurrent illness (colds, flu, sinusitis)
  • take a long time to recover from simple disorder
  • chronic & autoimmune conditions like eczema, arthritis & allergies.

obesityDIGESTION, WEIGHT & BODY COMPLAINTS

  • headaches and migraines
  • craving sugar or caffeine
  • weight gain (especially around belly), difficulty losing weight,
  • digestive problems (irritable bowel, nausea)
  • muscle tension and pain
  • chest pain, difficulty breathing

Stress and Adrenal Function

It is important to understand the role of stress and how it influences adrenal function when we are looking at improving the function of the adrenals and optimizing energy and vitality.

The body has an inbuilt survival mechanism which allows us to mobilize its resources to escape or fight off danger and survive. The fight or flight response is a well known cascade of physiological effects that harness energy and strength to enable us to survive. While we may have evolved dealing with real life threatening situations (such as escaping from a wild animal or enemy clan) our bodily response to modern day stresses are the same. We don’t differentiate very well between true life threatening stress and mere emotional stress, because the part of our brain that responds to stress needs to act quickly and automatically. Taking time to consider the options and engage the rational mind, may delay actions that could be costly or deadly.

tired business manModern life for many of us is fraught with constant low grade stress. Even being available and switched ‘on’ 24/7 can often give us a feeling of mild stress. We are always anticipating the next thing to do or the next stress to deal with. Common stresses that I see amongst my patients include work dissatisfaction, a difficult boss, financial stress, relationship dramas and parenting demands. Then we also have the issues of environmental stress such as air pollution, electromagnetic radiation and chemicals in food and water. The stresses in turn can lead to a variety of physical and psychological health problems that can themselves be a further source of stress.

It is also the job of the adrenal glands to keep our body’s reactions to stress in balance so that they are appropriate and not destructive. Cortisol has a protective anti-inflammatory and anti-oxidant activity that can help to minimize the inflammatory reactions in allergies and autoimmune disorders.

Adrenals & Reproductive Function

The adrenals are also responsible for producing DHEA which is a precursor to oestrogen and testosterone and thus have a role in reproductive function. Prolonged stress is a well known cause of reproductive dysfunction and in women can lead to delayed or lack of ovulation, erratic cycles or heavier periods.  In men, chronic or acute stress can impact on hormones and lead to lowered sperm count and poor libido in men. After mid-life when the ovaries and testes start to decline in function, the adrenal glands gradually become the major source of the sex hormones circulating throughout the body in both men and women. These hormones themselves have a whole host of physical, emotional and psychological effects, from the level of your sex drive to the tendency to gain weight. Thus, I find in my patients that the function and integrity of the adrenal glands is an important predictor of how easy or trouble free a woman's experience of menopause will be.

Stress Management – the key to healthy adrenals

corporate yoga womanLearning to manage our stress is essential for health and wellbeing on all levels. Much of what I do with many of my patients is help them make choices and create strategies that can moderate their stress. We go through all the events or situations which contribute to their stress load and identify the things that they can change in a practical sense. In some cases, even just changing our attitude or perception of situations can help decrease the effect of these stresses on our health and wellbeing.

Generally I find the two best strategies for managing life’s inevitable stresses are exercise and relaxation/meditation.  Some people find one is enough, but most people will benefit from doing both. In terms of exercise, though,  I want to emphasize that it is important to not overdo it. While many of us use exercise as a stress management tool, sometime it can add more pressure and physiological demands on our system. Many patients I have treated for adrenal fatigue and burnout have been over-exercising. Once they slowed down and did more gentle approaches, they started to improve.

I am a big fan of having a daily practice of some kind, such as meditation, yoga or breathing. Having a regular activity that allows us to pause and get perspective can make a big difference in how we feel and cope with stressful events. Learn more about managing stress with specific meditation and breathing tools I can teach you here.

 

Herbs & Nutrients for Adrenal Health

The first thing to know when it comes to supporting your adrenals is to ensure you choose foods and eating patterns that stabilize your blood sugar. Skipping meals or eating high carbohydrate or sugar laden foods will put more pressure on your adrenals (as well as your liver and pancreas!) Choosing regular meal times and ensuring there is a good quality protein (think eggs, nuts, seeds, dairy, meat/fish) at each meal. Protein and good quality fats will create a stable slow burning energy and avoid blood sugar swings. It is also good to avoid caffeine which can be too stimulating on worn out adrenals. There are a range of nutrients that can support optimal adrenal function and energy and normally I prescribe specific supplements designed to support the adrenal glands, that often include B vitamins, zinc, amino acids etc. You can learn more about foods and how they support energy here.

Holy Basil - a great herb for supporting the adrenals.

Holy Basil - a great herb for supporting the adrenals.

Herbs that support adrenal health are normally referred to as adrenal tonics or adaptogens. Kidney herbs can also be useful for supporting the adrenals. Some of my favourite adrenal herbs include Rhodiola, Withania, Siberian Ginseng, Licorice, Oats and Holy Basil. These herbs can help support our body to adapt and better cope with stress and promote good levels of energy. Generally speaking these types of herbs are taken for a period of at least 6-8 weeks and often for a number of months to get the best results in building resilience, conserving energy and preventing burnout during stressful or demanding periods.

 

So in summary, having well functioning adrenals is essential for optimal health. Take time to look after yourself, make healthy food choices, get regular exercise and manage your stress and you will be rewarded with healthy adrenals which will flow on and impact the rest of your body, mind and spirit!

 

Dangers of Doctor Google

Dangers of Doctor Google

Google-DrWith the advent of google and everyone being able to access health information, the general public has never been more aware and informed about health and disease. This is, for the most part, a wonderful thing. I am a major proponent of patient education and information and most of what I do is to promote self reliance in your diet and lifestyle choices and help you achieve optimal health and prevent disease.

The internet can be a wonderful tool for accessing information, recipes, ideas and other health tips. However, all this comes with a warning. 'Google' and other search engines are not always your friend and may indeed be a foe when it comes to health. There are dangers in seeking online advice, particularly when it comes to diagnosing an illness. Without the medical training and knowledge of tired 2the body, it can be hard to interpret the information and make sense of the often conflicting information. Research in the UK, found that around 25% of women made a wrong diagnosis based on using the internet for their health issues. In many cases they misdiagnosed breast cancer, thrush, high blood pressure and asthma. Researchers also found that at least 10% of women experienced unpleasant feelings and worry after their self-diagnosis.

I have had many instances of patients who have come in after googling their symptoms, and they are full of anxiety that they have a serious illness. Anxiety and panic attacks themselves are often the source of much googling and of course can mimic a range of other serious illnesses. We can get into overwhelm and worry very easily when researching health issues for ourselves or loved ones online. In the worse case scenario, we may make changes to our diet or take inappropriate supplements that can jeopardise our health. High profile cases that have been reported, include Melbourne parents who fed their new born infant rice milk as they were worried about dairy allergy. The infant ended up getting severe malnutrition and died from a systemic candida infection.

Karen@clinicAnother, often overlooked pitfall of managing your own health via online or virtual support is that you get exhausted managing your own health and you may be too close to your own case or your child's cases to get perspective. There is something really liberating in receiving support and care from a trusted practitioner who can give your a clear picture of what is going on and prescribe appropriate measures to take. Letting go and receiving support is healing in itself and is why I still seek the support and care of other holistic practitioners for managing aspects of my own healthcare.

Do You Know Where Your Nutritional and Herbal Supplements come from?

UnknownThe ability to easily access health information online has lead to a massive increase in self-prescribed medicines and people can now buy all sorts of things online from local and overseas companies. Sourcing your own vitamins and herbal supplements may be safe and appropriate. However, it is important to know that there are no safeguards in place for either what you have decided to take or the quality of what you end up purchasing. The quality of online and over the counter supplements can be highly variable.

Manufacturing standards are not as stringent in many countries producing herbal and nutritional supplements as they are in Australia. This includes the USA, China and India who are some of the leading manufacturers of herbal products. Products produced in some of these countries may have elevated levels of heavy metals, pesticides, or microbial contaminants, as herbs are not screened for contaminants in many countries. They may also contain low levels of stated herbal active ingredients, the wrong herb entirely, or be adulterated with other unknown ingredients. Many reported cases of serious side effects from herbal or nutritional products have been traced back to heavy metal contamination or poisonous herbs that were disguised or misidentified and included in the product. Clearly, taking products that are contaminated or adulterated poses a serious risk to the general public, especially those who are already unwell and more vulnerable.

As a practitioner I only source from companies that I can rely on for quality and effectiveness. I need to know that what I am giving my patients is what it says it is to ensure the best effect and outcome. I also need to be confident that there are no hidden nasties in any product such as fillers, binders or preserving agents that might cause allergies or have other negative impacts. For most Australian practitioner quality products, there is a high level of testing and quality assurance.

medherbHere are some of the standard guidelines used by a range of Australian practitioner suppliers who I recommend and prescribe:

  • Herbal ingredients are sourced where possible from organic, fair trade, sustainable or wild-crafted (harvested) crops.
  • Herbal ingredients are tested to ensure the correct material is used and the active ingredients of the herb are at an appropriate level.
  • Nutritional products are formulated with nutrient combinations that are appropriate and synergistic for the desired effect.
  • Nutritional ingredients are tested to ensure correct composition and include the ones that are most active and bio-available for the body to utilise.
  • Products are manufactured under stringent Good Manufacturing Practice conditions.
  • Finished products are tested again to confirm that active ingredients have survived the manufacturing process.
  • Microbiological tests are performed to ensure safety before released for sale.
  • Products are placed on stability trials so that you know what is on the label is in the product and that the product will be active until the use by date.

food allergy

Food Allergies & Intolerances

Sneezing, itching skin, watery eyes, digestive disturbances…these are all the tell tale signs of allergies and intolerances. There has been a dramatic rise in allergies over the past few decades, both food related and environmental.

allergy It is important to understand that food intolerance is different to food allergy. In the case of intolerance, the reaction is not immediate and the symptoms can be many and varied, whereas allergies give rise to reactions that tend to be immediate and more severe.

Allergies are common in children and many adults also suffer from allergies. Food allergy has been estimated to occur in around 1 in 20 children compared to only 1 in 100 adults.  However, the incidence continues to rise, with a study released in 2011 finding that 8% of 38,000 children surveyed were allergic to at least 1 food. Estimates for people suffering from food intolerance are far higher.

There has also been a fivefold increase in hospital admissions for anaphylaxis over the past decade. Anaphylaxis is a severe allergy that can be life threatening. Common foods that cause anaphylactic reactions are peanuts, egg and shellfish, while bee stings are another common cause. People with these severe allergies usually carry an Epipen (containing a shot of adrenalin) which can be lifesaving first aid in cases of accidental exposure to allergens.

Food intolerance is less severe but far more pervasive and often gives rise to chronic health issues. Common problems such as gluten intolerance (coeliac disease) and lactose intolerance are well known, however food intolerance to other foods is also widespread. Symptoms of food intolerance are the result of an overloaded immune system and often involve poor digestive function.

bloatingHere are some of the conditions linked to food intolerance:

  • digestive issues (bloating, wind, constipation or diarrhoea)
  • headaches
  • hyperactivity
  • restless sleep
  • frequent colds
  • eczema
  • asthma

 

There are many theories behind the rise in food allergies. These include the hygiene hypothesis – which states that we have distorted our immune function through lack of exposure to common bacteria. Our modern day obsession with hygiene and ‘antibacterial everything’ has actually lead to an imbalance in the immune system that favours the development of allergies. Challenges to the immune system by everyday bacteria are necessary for the development of normal immune function, particularly in children. Studies, for instance, have shown that children who live on farms or have pets are much less likely to suffer from allergies. Other theories relate to digestive function and the use of antibiotics, which can upset the normal gut flora and can promote inflammation and increased permeability of the gut to common foods.

FoodAllergiesDiagnosing food allergy or intolerance can involve different approaches. Traditional testing for IgE allergies (including anaphylaxis) normally involves skin scratch tests.   Tests for food intolerance are now available and practitioners specialising in allergy can perform these in their clinic with a small skin prick blood sample.  These food intolerance tests detect IgG or IgA antibodies to a range of common foods. While I use these tests in my clinic, I often find that doing a food elimination process followed by a food challenge will also give clear indications as to what foods are contributing to symptoms. The food intolerance blood tests cost between $250-$400, so the challenge is sometimes more affordable for some patients.

Once an allergen or food intolerance has been identified (either through a test or exclusion process), management normally involves avoiding the food for an extended period of time. In the case of anaphylaxis, normally the food needs to be strictly avoided for life. Though I have had quite a few adult patients who seem to have grown out of their severe food allergies that they had as a child. However, it is clearly not wise to experiment with food allergens that can cause anaphylaxis.

Slippery elm

Slippery Elm Bark - a great gut healing herb

Naturopathic treatment of allergies and intolerances also involves nutrients and herbs for healing the gut and supporting the immune system. Improving the microbiome of the gut is also essential to help heal and reduce inflammation. When done properly, intolerant foods can often be reintroduced without causing a reaction and they can then be included back into the diet. In some cases, however, people do better when they continue to avoid the food or only have it occasionally.

If you have lingering or unexplained health complaints, consider the quality of your diet and the possibility that food intolerance may be a feature. Come in for a visit and I can assess your case and recommend either testing or simple changes to your diet to establish what might be causing your health issues.

bloating remedies

Say Goodbye to Bloating!

bloatingBloating is a common complaint that many people suffer from and depending on the severity can be either inconvenient or quite distressing. Abdominal bloating can be due to a range of different conditions and from a holistic perspective, we always assess the patient from a much larger picture than just a cursory look at digestive function.
Let's look at the causes and some natural bloating remedies.

Probably the most common cause of bloating however, is simple digestive dysfunction caused by eating too much, eating the wrong foods or eating while on the run. One of the major causes of poor digestion and bloating can be a lack of digestive enzymes, including hydrochloric acid, that the stomach and pancreas produce. These enzymes help to break food down and when insufficient, can lead to bloating and fermentation as the food takes much longer to be digested than what is ideal. Digestive enzymes tend to decline with age, but stress is also another major reason for low enzyme levels and poor digestive function. When we are stressed, the nervous system switches over to “flight or fight” mode and in turn the stimulation to our digestive system is put on hold. When we eat while stressed or on the run, we often don’t allow our body to digest our food and symptoms of bloating, wind, reflux and sluggish digestion can prevail. So managing your stress, taking time out and slowing down to practice mindful eating is a good simple way to ensure optimal digestion.

gentian

Gentiana lutea - a classic bitter herb

 

The European habit of having an aperitif before meals is a traditional way of stimulating digestion. Often aperitifs are quite bitter in taste. The bitter taste creates a strong nerve reflex and stimulates release of digestive juices. Naturopaths often prescribe bitter herbs or foods before meals to promote optimal digestion. Gentian is my favourite bitter digestive herb that has been shown to increase gastric secretions.

It is amazing how much just slowing down and preparing properly to eat a meal with awareness will enhance digestion. Chewing our food well and eating slowly also helps to predigest our foods and prevents overeating. Following the Okinawan habit, known as “hara hachi bu” of eating to 80% full is a good idea.

 

IBSBloating may be connected to a condition called irritable bowel syndrome (IBS). This disorder is very common and presents with one or more of the following symptoms - bloating, wind, cramping, diarrhoea or constipation. IBS is a diagnosis often given to patients, when a range investigations fail to find any underlying pathology or reason for the symptoms. Many patients I have seen over the years had all the tests and were told by doctors that there was nothing wrong with their gut, and yet they still had symptoms that were quite debilitating. IBS is a very common condition and thought to affect up to one in eight people. There is no standard medical treatment for IBS, but I always find herbs and dietary change can make a big difference to the symptoms of IBS. Food intolerance to foods such as wheat and dairy products is quite a common cause of IBS and bloating. Not surprisingly IBS is often associated with stress and people suffering from anxiety have a high incidence of IBS.

 

Gut bacteria is an important component of digestive health. Whether we have a good array of beneficial bacteria or a collection of unhealthy bacteria will to a large extent determine our digestive function. Ongoing research into the human microbiome (gut flora) continues to display important ibs triggerslinks to many, often seemingly unrelated conditions, such as immune issues and mental health disorders. A relatively recently discovered condition called SIBO can also be a major cause of intestinal bloating and wind. SIBO stands for small intestinal bacterial overgrowth and occurs when bacteria that are normally only present in the large intestine, migrate to the small intestine thereby causing havoc. These bacteria feed on carbohydrates in the diet and produce a range of gases such as hydrogen and methane, which in turn can cause bloating, discomfort and wind. Patients with SIBO will often feel worse after having fruits and other fermentable carbohydrates, often grouped as FODMAP foods. FODMAP is an acronym for specific fermentable sugars and carbohydrates – oligosaccharides, disaccharides, monosaccharides and polyols. These foods include many fruits, certain vegetables, legumes, wheat and dairy foods. The low FODMAP diet is often used to help treat SIBO and IBS sometimes along with conventional antibiotic treatments or herbal therapies when necessary.

 

So there are many possible causes of the dreaded abdominal bloating! Starting with a good look at your diet, eating practices and stress levels is the best place to start. If that doesn’t help then consider a full health assessment and we can do comprehensive functional testing for food intolerance and bowel issues as well as look at prescribing some herbal digestive remedies, enzyme supplements and more.

Remember while you are what you eat…you really are what you digest!

 

 

Sleep

A Good Night’s Sleep

sleepA good night’s sleep is something we all need for a healthy body and mind. Sleep primarily rejuvenates our bodies and provides much needed physical and mental rest from our busy lifestyles. So it follows that poor sleep can lead to many health issues. Insomnia can affect immune function, mood, perception of stress, energy levels and even shorten your life expectancy. Sleep disturbance can also be one of the first signs that something is out of balance with physical or emotional health.

Causes of insomnia are many and varied. Insomnia is often linked to mental overstimulation where people can’t switch off.  This is a very common problem in today’s 24/7 lifestyle with computers, TV, phones and other devices being used around the clock. Anxiety and depression can contribute to abnormal sleep patterns. Not getting enough sleep or oversleeping can be a symptom of poor moods, depression and lack of motivation for life. Hormonal problems in women can affect sleep with menopausal hot flushes a common cause of insomnia. Thyroid or liver problems, chronic pain and illness can also effect sleep and trigger bouts of insomnia. A disruption in your circadian rhythm (such as shift work or jetlag) can affect your production of the hormones, melatonin and serotonin – which in turn can affect your sleep patterns as well as mood.  So given all the possible interrelated causes, it makes sense to get to the bottom of it, rather than just treat the symptoms with sedatives.

sleep_deprivationAlso, it is important to understand that the quality of your diet and lifestyle will often affect your sleep. Substances such as caffeine, alcohol, nicotine, recreational drugs and some medications can have an impact on sleep quality. Following a healthy diet that is rich in minerals such as magnesium and calcium will help to promote nerve and muscle function and help to promote sleep. Green tea is also a useful remedy as it contains the substance theanine which can be used for stress, anxiety and tension that may contribute to poor sleep. It is essential to take regular time out from busy lifestyles and have down time. Balancing work with regular periods of relaxation is essential to promote sleep, while engaging in exercise will regulate circadian rhythms and help to decrease stress.

While pharmaceutical medications can assist with insomnia they can have unwanted side effects and should be a last resort. Luckily, there are effective and safe natural sleep remedies to promote chamomilea good night’s sleep. Herbal medicine has long been used for sleep issues and modern research shows certain sedative herbs can promote sleep and relieve anxiety and tension. Using a good quality chamomile tea can help in mild cases, but for more entrenched insomnia a visit to a naturopath is recommended. I often prescribe daytime tonics to help restore worn out nerves and adrenals or balance hormones alongside sedative herbs before bed. Just taking sleep herbs before bed may not be effective if there are other underlying health or emotional issues that need addressing professionally.

 

There are many other general tips to ensuring a good night’s sleep. Sleeping in total darkness can be helpful as even a tiny bit of light in the bedroom can effect melatonin production.  Turn off the Woman Resting in BathTV and computer at least half an hour before bed and avoid having your phone on the bedside table - or at least put it in flight mode overnight, if you need to use it as an alarm. The flickering blue light of media screens is very stimulating and will decrease melatonin output and keep your adrenals switched on. (See my webinar on wifi/phones for more info on media and health.) Establishing a regular and simple night time routine is also a good idea. By doing something restful such as taking a bath, journaling or listening to music can help unwind and will make it clear to your body and mind, that it is rest time!

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To me Karen is an absolute angel! I highly recommend Karen to anyone who is going through the whole ‘roller coaster’ journey of IVF. It was so lovely to actually have someone that actually listened to me, it was in 2010 when we decided we would give IVF one last go before having a break. Karen put me on a super tonic which I call her ‘magic potion’ and after a few weeks in taking this my FSH levels dropped dramatically and this was my lucky month and my dream had finally came true. I always feel so positive every time I leave Karen’s rooms, I’m so glad that I found her I can never thank her enough for my positive out come!
Megan Wolarczuk
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