All Posts in Category: Health Basics

How well do you handle stress?

How Well Do You Handle Stress?
Living in this day and age, stress is a normal part of modern life. You will be exposed to some sort of stress every day, whether it’s waking up to an alarm, sitting in traffic, paying bills, working, meeting deadlines – all of these can take their toll. Thankfully, the body has an amazing, protective stress response system to help you cope. The stress response was historically designed to kick in to save your life; nowadays, your stress response is being activated every day rather than just when you come into contact with a sabre tooth tiger! However, this ongoing activation by your nervous system can lead to symptoms of stress and mood disorders that are becoming increasingly common.

Recognising the Signs of Stress 
Depending on the type of stress and how long you have been experiencing it, you may be familiar with some of these signs and symptoms.

Signs of acute stress – Muscle tension, Increased heart rate, Sweating, Energy fluctuations, Alertness, Sleep disturbances

Signs of ongoing stress – Fatigue, Sleep disturbances, Worrying, Sadness, Irritability, Poor concentration, Weight loss or gain
Getting the Right Tools 

When you are under stress, your overworked stress response system requires even more nutrients than usual. This is because your body needs vitamins and minerals to produce the hormones and neurotransmitters (the brain’s messengers) required to adapt to the stress and bring the body back into balance.

  • B group vitamins: B vitamins are needed for healthy mood, motivation and wellbeing. They are vital for producing energy, as well as the neurotransmitters that promote happiness, relaxation and sleep.
  • Magnesium: When you are stressed, your body may require more magnesium than normal. Magnesium can be beneficial for many things including managing stress and improving energy. You may also know that magnesium is used as a muscle relaxant. Due to its relaxing qualities, it may improve mood and sleep.
  • Taurine and glutamine: These amino acids are required as building blocks for your neurotransmitters. They can also help to calm the nervous system, as well as protect against the damage that stress can cause.

Setting Up the Foundations 
Now that you know which nutrients can be great for use in times of stress, eating a nutritious diet can help you to maintain the health of your nerves long-term. What happens to your diet when you’re stressed? Do you eat a lot, or do you make poor food choices when short on time or patience?

  • During times of stress, sugars and refined carbohydrates are a no no! While they provide quick energy, they do not fuel your body with nutrients it needs to cope with stress, and can ultimately lead to weight gain.
  • Protein from fish, lean meats, eggs, legumes and nuts can provide you with amino acids to fuel your brain whilst sustaining you for longer, minimising those stress cravings.
  • Fish, in particular, contains both protein and essential fats, otherwise known as omega-3 fatty acids which can support a healthy stress response and healthy mood.

Be Strong Against Stress! 
If you are interested in strengthening your mind and body to become more resilient to the effects of everyday stress, book in to see one of our knowledgable and friendly Naturopaths and/or Nutritionists.

Our Naturopaths would love to help you! Book online or phone  (07) 5458 4800 to book your free assessment consultation.

 

Where to next?

Book your FREE Naturopathic Assessment Consultation to get you started. Consultations start at $57. 

We use the ‘Healthpoint‘ health fund rebate system in the clinic our accredited Naturopaths have current health fund provider status. This means if you bring your card to the consultation you can usually claim your rebate on the spot using our Healthpoint terminal, and only pay the gap on your consultation. This helps you see your health fund benefit sooner.

No matter where you are, we can offer naturopath consultation by phone or skype consultations and nutritional supplementation through Australia and Overseas. Alternatively, we would love to see you in person in our Brisbane or Gold Coast Clinic either or Buderim Naturopath or Caloundra Naturopath Clinic on the Sunshine Coast.

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Are you getting enough Iron?

Are You Getting Enough Iron?
 
Iron is essential for maintaining good energy levels and optimal health. It is arguably one of the most important minerals, particularly as it is involved in carrying oxygen to every cell in your body. Haemoglobin is the body’s oxygen-carrying protein and where you find approximately two-thirds of your iron; therefore, without adequate iron the transportation of oxygen is affected. As ironis involved in maintaining healthy immunity, it’s no wonder you don’t feel great when your levels are low!

Symptoms of Low Iron 
The following symptoms could be signs of low iron levels:

  • Fatigue and lethargy
  • Frequent colds and flus
  • Paleness inside the mouth and lower eyelid
  • Fuzzy head, not thinking clearly
  • Low body temperature
  • Dizziness
  • Restless legs or leg cramps at night.

Reasons for Low Iron 
Iron deficiency can be mild, however when it is very low you can become ‘anaemic’. Low iron can be a result of not obtaining enough from your diet. Factors that may cause low iron include tea and coffee intake, blood loss, pregnancy or poor absorption as a result of underlying gut problems. Certain populations have been identified as potentially more at risk of low iron levels, including teenagers, the elderly, pregnant women, vegetarians and vegans.

Test – Don’t Guess 
If you suspect you may be low in iron, it is important to speak to your healthcare practitioner about a simple blood test to assess your iron levels, especially if you are at increased risk. Testing can ensure your safety, as symptoms of iron excess may be similar to signs of iron deficiency and in some circumstances, high ironintake can be detrimental.

Dietary Sources of Iron 
Include plenty of iron-rich foods in your diet to maintain a healthy intake. Animal foods provide
a good source of iron, including beef, lamb, kangaroo, turkey, chicken, fish, oysters, liver and sardines. The redder the meat, the higher the ironcontent. Plant-sources of iron include molasses, shiitake mushrooms, dark green leafy vegetables (see below for an absolutely delicious kale and spinach pie recipe) and lentils. Vegetarian sources of iron may not be as well-absorbed as animal sources. Talk to your Practitioner today about taking a high potency ironsupplement. If you are vegan or vegetarian, your Practitioner can provide vegan-friendly options.

Iron Needs a Little Help from its Friends 
Iron works best in your body with the help of other nutrients:

  • B vitamins: Vitamins B6, B12 and folate are involved in iron transportation and red blood cell production. Taking an essential B vitamin can help you build healthy cells and move energising oxygen around your body.
  • 5-MTHF: Known as 5-methyltetrahydrofolate – the activated form of folate. It is the same form made by your body and is readily utilised.
  • Vitamin C: It has long been known that vitamin C increases the absorption of iron; therefore when taking iron, ideally pair it with vitamin C.

The Supplemental Form of Iron Matters
Side-effects, such as constipation, are commonly complained about with certain forms of iron. Therefore it is important to choose a highly absorbable form of ironto minimise the chance of gut symptoms. Your Practitioner can recommend a suitable iron formula with all the necessary nutrients needed to restore your energy levels and maintain healthy immunity.

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Uses for Apple Cider Vinegar?

Here Are Some AMAZING Uses for Apple Cider Vinegar?

15 Reasons to Use Apple Cider Vinegar Every Day

apple-cider

Apple cider vinegar is my new obsession. I recently began taking apple cider vinegar shots a few times a day for a quick and effective energy burst. However, I’ve since discovered so many other useful ways to incorporate apple cider vinegar (ACV) into my daily routine.

It’s effective for pretty much anything—your skin, your hair, your house, and even your pets can benefit from its qualities. Raw, organic, unfiltered and unpasteurized, apple cider vinegar is so much more than a salad dressing!

 

1. Apple cider vinegar can detoxify your home.

It’s made from apple juice and is fermented to hard apple cider. It’s then fermented a second time to become apple cider vinegar. By using ACV in lieu of other products, we instantly decrease the consumption of unnatural chemicals in our homes and daily lives.

2. It can make your hair shine.

Apple cider vinegar can be used as a rinse for your hair after shampooing, and will boost your hair’s body and shine. I recommend recycling an old shampoo bottle, then filling it with 1/2 a tablespoon of apple cider vinegar and a cup of cold water. Pour the solution through your hair after shampooing several times a week for dramatic results.

3. Natural apple cider vinegar regulates the pH of your skin.

Dilute ACV with two parts water, and spread the concoction over your face with a cotton ball to replace your current toner. You can do this at night after washing, and in the morning before you apply your moisturizer. A dab of apple cider vinegar can also be left on the skin overnight to fade age spots or acne scars.

It’s also a recommended agent for warts. For warts, soak a cotton ball in apple cider vinegar, then fasten the cotton ball over the wart with a Band-Aid overnight. The skin may swell some as it reacts with the solution. However, the wart will fall off. Once it falls off, the treatment should be continued for a few more days, to make sure the wart doesn’t return.

4. It can remove stains from teeth.

Rub teeth directly with apple cider vinegar, and rinse with water.

5. It can soothe sunburnt skin.

Add a cup of apple cider vinegar to your bath, and soak for 10 minutes to eliminate discomfort from sunburn.

6. Apple cider vinegar can be used as a natural aftershave.

Fill a bottle with equal parts apple cider vinegar and water, and shake before applying to the face.

7. It’s an all-natural massage treatment.

Rubbing apple cider vinegar on your hands and feet will give massage-like benefits and relief to tired hands and feet.

8. Apple cider vinegar can aid in weight loss.

For daily weight management, add 2 teaspoons of apple cider vinegar to 16 ounces of water. This concoction can be sipped throughout the day. Data shows some limited, yet significant, weight loss benefits from sustained daily intake of acetic acid (which is a main ingredient in apple cider vinegar).

In a 2009 study published in Bioscience, Biotechnology, and Biochemistry, it was found that subjects that consumed acetic acid for 12 weeks experienced significant declines in body weight, abdominal fat, waist circumference and triglycerides. Triglycerides contribute to the bad cholesterol that we want to avoid.

apple-cider

9. Apple cider vinegar will balance your entire inner body system.

The body constantly strives to achieve a state of equilibrium. Apple cider vinegar helps the body maintain a healthy alkaline pH level. Research shows that higher acid levels (lower pH level) leads to a lack of energy and higher incidences of infection. Hence, my desire to sip some a few times a day for a natural boost of energy.

10. It can help you detox.

As part of balancing the body’s pH, apple cider vinegar creates an overall detoxification of the body. Research shows that it can help stimulate cardiovascular circulation and help detoxify the liver.

11. ACV is great for your lymphatic system.

This miracle vinegar helps to break up mucous throughout the body and cleanse the lymph nodes. Believe it or not, research suggests that apple cider vinegar can help with allergies because of its ability to reduce mucous and sinus congestion. When reducing the effects of allergies, it can also help stave off sinus infections and their related symptoms, such as sore throats and headaches.

12. It can help your body get rid of candida.

This vinegar is rich in natural enzymes that can help rid your body of candida—yeasts that are attributed to thrush in humans. Candida also is blamed for creating symptoms of fatigue, poor memory, sugar cravings, and yeast infections.

13. ACV can help you reduce heartburn.

Though it might seem like an oxymoron to treat stomach acid with an acid-containing vinegar, there is research suggesting that apple cider vinegar works by correcting low acid, hence reducing heartburn. Natural remedy experts say you should begin to feel relief very shortly after taking a teaspoon of apple cider vinegar followed by a glass of water. Note that apple cider vinegar will not give relief if you have an ulcer.

14. The use of apple cider vinegar is effective in repelling fleas on your pets.

One part vinegar and one part water can be sprayed on your pets fur and rubbed in generously to the skin. Saturate the entire coat, and continue every day for a few days to a week. Any flea infestation will surely be gone.

15. It’s an all-natural room freshener.

Apple cider vinegar will clean your toilets and leave your bathroom smelling like apples! Just pour apple cider vinegar into the toilet, and allow it to sit overnight. It can also be used in dishwashers as a substitute for dish detergent. Mix 1/2 cup of apple cider vinegar with 1 cup water, and you can use this solution to clean microwaves, kitchen surfaces, windows, glasses and mirrors, too.

As you can see, apple cider vinegar is a miracle product that can be used in a multitude of ways. I highly recommend its use!

Source : http://www.mindbodygreen.com/0-5875/15-Reasons-to-Use-Apple-Cider-Vinegar-Every-Day.html
: https://www.youtube.com/watch?t=12&v=R8we1fTtcp4

 

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Raw Food Detox

Raw Food Detox: How to Start

A raw food detox diet is a way to detoxify the body. If you do it well, it removes toxins or other contaminants that are stored in our body fat and cells. Detoxing improves health, energy, immune system, memory and digestion.


Warning

Most people are low in minerals such as: calcium, magnesium, sulfur, phosphor, sodium, iron. In order to detoxify, you need alkaline minerals. An important role of calcium is to aid in detoxification. It is an alkaline mineral and will “catch” the toxic acids that your body releases.

If the acids can’t be “bound” because your body lacks (alkaline) minerals, the chance is high that you will feel seriously ill during your detox, that your body refuses to release the toxins (you won’t be able to lose weight, since acids and toxins are often stored in your body fat), or that your body re-absorbs the released toxins again.

Alkalize

Therefore, it’s crucial that – before or during your detox – you get plenty of green vegetable juice and alkalizing super foods.

You may also replenish your minerals by adding a tablespoon of spirulina, blue green algae (i.e. from the “E3 Live” brand) or wheat grass powder in your purified drinking water. These have highly available amino acids and minerals. And they alkalize you.

Once you’ve remineralized, your raw food detox will be much more effective and easier.

Tip

You may also want to get activated zeolites or bentonite clay. The zeolites especially, are incredibly effective in attaching themselves to toxins, making them harmless and guiding them out of your body. The tiny zeolites neutralize the most toxic elements from our body such as arsenic, mercury.

Clay is much cheaper and is fine too but usually not strong enough. These zeolites will help you get rid of the toxins in an easy, safe and effective way. They also avoid that you reabsorb the toxins your body tries to get rid of. Highly recommended for use during the detox. Zeolites come in a tiny bottle and are pretty expensive, but I highly recommend then when you detox.

Also make sure that you drink enough alkaline and pure water during the process and that you get enough rest.

Raw Food Detox Recipes

On this website you’ll find many raw food recipes that you can use during your detox. Go to the Vegetable Juice Recipe, How To Juice Veggies page or check out some Super Foods to see if there are some that might work for you. For all juice recipes visit the Recipe Index page.

Enjoy the detox and be amazed at the results!


Source:http://www.thebestofrawfood.com/raw-food-detox.html

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How To Tell You Have an Autoimmune Disease

Your immune system fights for you every day, eliminating bacteria, toxins, parasites, and other foreign invaders that can make you sick and even lead to death. It is your greatest champion in the role of keeping you healthy day in and day out. In the fight against illness, your immunity is your greatest and most effective weapon.

When your immune system malfunctions when it mistakes you as the foreign invader – it turns into an adversary. It begins to interpret healthy cells as enemies to be destroyed. This can lead to the damage of many tissues and organs throughout your body, can stimulate abnormal organ growth, and can negatively affect basic organ function.

As many as 50 million people are currently suffering with an autoimmune disease.

Currently, there are more than 80 identified autoimmune diseases that affect various parts of your body inside and out. The signs of autoimmune disease can be systemic (affecting the entire body) which makes them difficult to trace. The true source of body-wide distress can take various doctors, intensive testing, and a long time to identify.

75% of autoimmune disease diagnoses are made in women.

Autoimmune diseases are the leading cause of disability, the leading cause of death, and there is no cure at this time. Since doctors are unable to treat the source of the chronic condition, they work to treat the symptoms and keep them under control.

Common Signs of Autoimmune Disease

  • Persistent fatigue no matter how much rest you get
  • General weakness
  • Itchy, patchy, or dry skin – may be accompanied by rash
  • Sensitivity to temperature (hot or cold)
  • Pain or bloating in the abdomen
  • Dizziness, repeated falls, or poor coordination
  • Hair loss
  • Seizures, trouble concentrating, memory problems, or mood swings
  • Unexplained loss or gain of weight
  • Insomnia
  • Pain in muscles, joints, or head
  • Digestive distress that may include constipation, diarrhea, or painful bowel movements
  • Repeated issues with miscarriages or blood clots
  • Tremors, numbness, tingling, or paralysis in extremities
  • Difficulty swallowing, gagging, or dry mouth

Before you make an appointment with your doctor, make sure you have a complete family history and have written down a complete list of symptoms – even if they seem unrelated. It is important to identify the symptom(s) that directly influences your quality of life. That will determine what specialist you need to see.

If your doctor does not take your questions or list of symptoms seriously – find another doctor. If they try to convince you that the way you feel is “all in your head,” get another opinion immediately and keep getting other opinions until someone gets to the bottom of why you feel the way you do.

Most people with a host of differing indicators end up with a primary care physician who coordinates their care among specialists required to treat specific signs of autoimmune disease.

signs-of-autoimmune-disease-IG

If You’re Diagnosed with Autoimmune Disease

You can control the symptoms of autoimmune disease with a few lifestyle changes and a true focus on your health and wellbeing. Limiting your intake of junk food, sodas, excess alcohol, and tobacco will help to detoxify your body.

  • Increase your consumption of organic fruits and vegetables
  • Drink plenty of water
  • Eat more wild caught fish, grass fed beef (in moderation), and organic poultry
  • Get your healthy fats from products such as grass-fed butter, olive oil, and coconut oil
  • Avoid refined sugar, salt, and flour
  • Do whatever you can to resolve physical, mental, and emotional stress
  • Make sure you get plenty of quality sleep every night
  • Exercise regularly – even if it is low impact – but listen to your body

During flare-ups of autoimmune symptoms, try to remain calm. Listen to relaxing music, practice deep breathing, and focus on a lessening of the pain or discomfort.

There may not be a cure yet but you can still live a healthy, happy life while managing the symptoms of autoimmune disease. By caring for your body and doing everything possible to protect your health, you will have many wonderful years remaining.

Read more: http://dailysuperfoodlove.com/5519/do-you-have-signs-of-autoimmune-disease/#ixzz3gn1e5146

Where to next?

Book your FREE Naturopathic Assessment Consultation to get you started. Consultations start at $57. 

We use the ‘Healthpoint‘ health fund rebate system in the clinic our accredited Naturopaths have current health fund provider status. This means if you bring your card to the consultation you can usually claim your rebate on the spot using our Healthpoint terminal, and only pay the gap on your consultation. This helps you see your health fund benefit sooner.

No matter where you are, we can offer naturopath consultation by phone or skype consultations and nutritional supplementation through Australia and Overseas. Alternatively, we would love to see you in person in our Brisbane or Gold Coast Clinic either or Buderim Naturopath or Caloundra Naturopath Clinic on the Sunshine Coast.

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Aloe Vera to treat skin allergies

Aloe Vera to treat eczema, psoriasis, dermatitis and other skin allergies

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In my opinion, of all the plants out there, Aloe Vera plant should the one to keep at home. Unlike many other plants, Aloe Vera is actually the most useful plant. Seriously, from burns, cuts, Aloe Vera is a multipurpose plant.  Most of us already know about the amazing properties of Aloe Vera and Aloe Vera juice. However, there are many more little known uses for Aloe Vera.

Aloe Vera to treat eczema, psoriasis, dermatitis and other skin allergies

  1. Remove Makeup. Aloe Vera is a cooling agent that helps calm the skin.
  2. Hair Conditioner. Massage in a small amount of Aloe Vera gel and leave it on for about 2 minutes. Rinse it off.
  3. Add to your shampoo. It will make your hair shiny.
  4. Treat Acne.  Aloe Vera minimizes inflammation and treats acne due to its inflammatory properties.
  5. Prevent and eliminate  stretch marks due to Aloe Vera’s regenerative properties.
  6. Swollen Gums.  Aloe vera soothes swollen gums and maximizes your body’s defense mechanisms. You can apply Aloe Vera to the infected area.
  7. Increase hair growth. Aloe Vera contains an enzyme that helps increase hair growth.
  8. Strengthen your nails.
  9. Treat herpes, eczema, psoriasis,  dermatitis and other skin allergies. Aloe Vera is able to penetrate multiple skin layers.
  10. Use as a skin moisturizer. It strengthens skin tissue by providing oxygen to the cells.
  11. Heal sunburns due to Aloe Vera’s antiseptic properties.
  12. Shaving gel. It gives you a nice smooth surface.
  13. Fight the flu and colds. Aloe Vera  contains a great amount of natural ingredients such as vitamins, minerals, amino acids and enzymes that boost the immune system.
  14. Ease menstrual cramps (by drinking Aloe Vera juice). It reduces pain and fatigue.
  15. Personal Lubricant. It is a very effective moisturizer.

Article originally posted on LivingTraditionally.com republished with permission

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Magnesium might be missing of the important used minerals? If you are stressed or tense, you probably are!

Magnesium. A naturally occuring macro-nutrient essential during times of stress.

Magnesium, one of my FAVOURITE nutrients. It is a ‘macro-mineral’, meaning it is needed in huge amounts. It is used in about 300 pathways in the body, but is sadly deficient in many people. It is used to support you in times of stress and inflammation, it is also cardio-protective, helping to regulate blood pressure and balance your mood… the list can go on and on. SEO Company in Goa

Did you know that 99% of magnesium is stored in your bones, muscles and non-muscular soft tissue? Osteoporosis is often treated by just a calcium supplement (and usually not an ideal form of calcium- another story!), calcium and magnesium are BOTH what keep bones and teeth strong. It is like the concrete maker for bones.

Magnesium is a co-factor and cell regulator. Your body cannot function 100% without sufficient magnesium.

Why is it low in so many people?  
Stress and lack of magnesium rich foods in the diet. At times of stress your bodies requirements for magnesium are higher, and the diet often doesn’t provide enough as it is. Not long ago our food was very magnesium dense, but not any more. With the increase in consumption of processed foods this also reduces how much magnesium you take in. Factoring this with possibility of reduced nutrient absorption because of SEO Service in Goa allergies or bacteria and stress, and you now have a deficiency. It really isn’t that hard to become magnesium deficient.

What happens if magnesium is deficient?
Magnesium deficiency has been linked to: high blood pressure, muscular tension, restless legs, neurotransmitter reduction, fatigue, headaches and migraines, asthma, diabetes, PMS, insomnia, mood imbalance, bone degeneration, decrease liver detoxification, fibromyalgia, inflammation.

Should I take a supplement?
You could take a supplement, but the problem with supplements is they are not all created equally. So I never suggest just going and buying any old magnesium supplement, unless under the guidance of a Practitioner. Some magnesiums can actually be harmful if taken for too long a period of time. And some are absorbed better than others. And some forms are better for certain conditions.

What foods are high in magnesium?
Dark green leafy vegies, nuts (especially brazil nuts) , seeds, raw cacao powder (not milk chocolate ;)).

Reduce soft drinks, sugar and processed grains as these all reduce magnesium levels in the body.

Enjoy! 🙂

Suzi Le Fanue
www.integratedwellnessclinic.com.au
info@integratedwellnessclinic.com.au

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Blueberries. A powerful anti-ageing food!

Blueberries! Anti-Ageing food Packed with anthocyanins, they slow down the ageing process, lower inflammation and are lower in fructose than other fruits. They are high in vitamin C and potassium. And best of all, they taste delicious. Eat them in salads, smoothies or straight from the punnet. Mmmmmm

My favourite Blueberry Muffin Recipe:

Ingredients:

  • 2 cups almond meal
  • 2/3 cup bluberries
  • 2 teaspoons baking powder/bi carb soda
  • 1/4 teaspoon salt
  • 1/2 cup (1 stick) butter, melted
  • 4 eggs
  • 1/3 cup water
  • Dash of vanilla
  • Sprinkle of cinnamon
  • About 1/3 cup agave or stevia to taste

Preparation:

1) Preheat oven to 180C. Besan Ladoo Recipe Maharashtrian

2) Butter a muffin tin. I sometimes use a slice tin.

3) Mix dry ingredients together well.

4) Add wet ingredients and blueberrier and mix thoroughly

5) Put in muffin tins or tray and bake for about 20 mins. Stick a knife in to check they are pretty cooked, bear in mind that almond meal muffins are more moist than wheat muffins.

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